by Dan | Mar 3, 2019 | Equipment, Exercise, Heart Health, Motivation, Weather, Wellness/Health, Winter
Sarah and I just got back from a week get away in Jamaica, and boy was it perfect timing. Everybody is so sick of the snow and cold, that just having some warmth, sun, beach, and ocean was better than any prescription treatment I could think of. Time to relax on the beach, listen to the ocean, read some books (for fun!), take a nap, go eat, and then repeat! No time schedule. No pressure. Do whatever, whenever. Perfect break. And…no snow, or cold! Sarah and I each year go somewhere warm in the Winter just to have a break. By the time we come back, we hope that Winter will be ending soon. It does not look like Winter will end soon this year, but still made for a great break.
The ocean views were great, especially sunrise and sunset. It is very relaxing to just sit and listen to the ocean waves, and not wind with snow swirling! Sarah and I went for at least a couple mile walk everyday along the beach, including the last day when we had to leave mid morning to go home on Friday.
They had a fitness center on the resort we were at, and we hit that everyday too. I did not run, but was biking and using the elliptical, and Sarah would get her run in. I am going to ease back into this again!
I did see a great name for a boat while we were there!
Some things just say it all. I am going to ease back into running again this week. I had a set back the last 2 weeks, and physical therapy has definitely been helping. I will resume that again this week. The rest of the exercise is just not the same when I can’t run. I have been having a really hard time trying to stay motivated. The weather is only making this worse. Everybody else is crabby because of the weather, but I think I am more crabby because I have not been running, and then the snow and cold just compounds it even more. My foot was doing pretty good with the walking, so time to start testing it again this week. Back to the pool again too! I sure hope by Spring when the weather does get better that I will be back outside on the road again running. I feel like I have been missing out on a lot this past 3 months or more. My daughter wrote in her blog this week that you really don’t know how much you miss something until you can’t do it. Right on! I have been struggling not being able to run more. At least I can do something to keep exercising, otherwise I would really be miserable! Sarah and I got in on the classes by the “fitness instructor” at the Sandals resort, Romario. He was a riot. He took this picture of Sarah and I doing our class on couples stretching along the beach. Who says exercising can’t be fun!
We are at least now into March. Even though we are hitting one of our coldest days this Winter with the wind chill again. This has to end soon, right? Stay positive, not only for yourself, but for others around you. After all, the saying goes: “What does not kill you makes you stronger!”. The only problem with this weather is it can kill you! Be careful. Stay active, just make adjustments and do it inside on some of the really bad weather days. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4176
by kelsey | Feb 21, 2019 | Diet, Exercise, Food, Heart Health, Weight Management, Wellness/Health
STRIVE 2 Survive, our 12 week wellness program starts in about 3 weeks, March 12th!! We often have people ask about the results of the program as they try to decide if they should enroll or not. Today’s post is about results as I wanted to share some of the results we have seen: not only weight loss, but great improvements in lab work, BP, and waist circumference, which greatly impacts disease prevention and overall wellness. Below are a few of our participant’s results for you to see how beneficial the program can be! Enrollment is underway right now! Contact us today to get signed up for a better you! Email: strive2survive@brownclinic.org or 884-4226.
|
|
|
|
Initial |
Post |
| Weigh In |
262 |
228.6 |
|
|
|
| lbs lost |
|
-33.4 |
| % lost |
|
|
| (lbs lost/weight) * 100 |
0 |
-14.6107 |
|
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
233 |
175 |
| LDL |
179 |
120 |
| HDL |
39 |
45 |
| Triglycerides |
75 |
49 |
| Glucose |
101 |
92 |
| Waist Circ. |
45″ |
40 |
| BMI |
30.3 |
26.4 |
| % Body Fat |
15.9 |
13 |
| Fat Mass |
41.8 |
29.8 |
| Fat Free Mass |
220.8 |
198.8 |
|
|
|
| |
Initial |
Post |
| Weigh In |
197.4 |
182.2 |
| |
|
|
| lbs lost |
|
-15.2 |
| % lost |
|
|
| (lbs lost/weight) * 100 |
0 |
-8.34248 |
| |
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
173 |
162 |
| LDL |
86 |
76 |
| HDL |
62 |
66 |
| Triglycerides |
127 |
100 |
| Glucose |
100 |
92 |
| Waist Circ. |
41″ |
39 |
| BMI |
31.9 |
29.4 |
| % Body Fat |
39.6 |
39.4 |
| Fat Mass |
79.4 |
71.8 |
| Fat Free Mass |
119.4 |
110.4 |
|
|
|
| |
Initial |
Post |
| Weigh In |
237.8 |
208 |
| |
|
|
| lbs lost |
|
-29.8 |
| % lost |
|
|
| (lbs lost/weight) * 100 |
0 |
-14.3269 |
| |
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
191 |
149 |
| LDL |
114 |
80 |
| HDL |
54 |
58 |
| Triglycerides |
116 |
54 |
| Glucose |
104 |
100 |
| Waist Circ. |
40 |
34 |
| BP |
152/90 |
118/78 |
| BMI |
30.9 |
27.1 |
| % Body Fat |
16.5 |
12.5 |
| Fat Mass |
39.2 |
26 |
| Fat Free Mass |
198.6 |
182 |
by Dan | Feb 17, 2019 | Exercise, Family, Goals, Motivation, Weather, Wellness/Health
Well I don’t know if right now anybody else is struggling with trying to stay motivated to keep exercising, but I sure am. My foot problems flared up again this week, making it tough for me to be able to run since Tuesday. I am still doing other exercise, but not running. I started physical therapy Friday, so helpfully this will help too. Then with all the snow, the continued cold, and the clinic has just been crazy this past 3 weeks with influenza, and call, it has been hard to concentrate on staying active. Somedays you wonder why you even make the effort. I keep my consecutive exercise streak in mind, and this helps push me to keep going too. I try to help keep everybody else motivated to keep moving, and I have to keep trying to motivate myself too! One thing for sure that helps me to keep going is that eventually it has to get nice out, right? I mean, really? It is going to get nice out again…someday. I keep those thoughts of the nice weather, and being out on the trail, and just taking in some nice weather, sunshine, and not having any injuries!
Sarah and I keep each going, and always have. So when one is hurt, or limited, it affects the other person too. It is just not the same when we can’t work out together. It gets hard to get fired up to go workout…by yourself! Nobody to discuss things with. Nobody to hash over the day with. Somedays it feels like you have nobody to push you, and then you start feeling sorry for yourself. Keep those good days in mind.
With this stretch of weather, sometimes it feels like things are impossible. Just rework that word, and turn it into “I M Possible”! I can do this. Put my head down, and keep going. This tough stretch is not going to last forever. The reason I keep going at this is because of the benefit of all those good days when they come. If you throw the towel in every time it starts getting tough, you will never get anything done.
Sarah and I have done a lot of races and events together. We have a lot more planned. FOCUS! FOCUS! FOCUS!
This hits it right on! Commitment! Not only to exercise, but to relationships, time…life in general. There are going to be some tough times…like with running, bad weather, hills, ice, snow, heat, injuries…you name it. Everything with this, just like with life, is not always easy. There are challenges in everything. But, how you react to those challenges is what makes you, or breaks you.
We are in the drivers seat. For me, I could easily have pitched this exercise streak and said, “you know, this is probably a good time for this to end”. As tough as it has been to keep going, it is still the same when I get done exercising. I am glad I did it. I feel better, and have burned off some frustrations. The same problems are still there, but I can start to figure out how I am going to deal with them now. That is the secret.
I will be out there with Sarah again. I will be doing more races and events again. Be patient! Take a deep breath! RELAX! Give it some time (even though I don’t want to!). There are days when yes, we have to motivate ourselves. But, at the same time, we need to keep motivating others. We are not in their shoes. We know what our own individual struggles are, but we have no idea what somebody else may be going through. We may think we have it tough at times, only to realize somebody else has it much tougher. So while you keep motivating yourself, remember somebody else may be watching you, and you can set an example for them. Push yourself, and it may help push others. That in and of itself can also help motivate you to keep going too!
Keep moving! Keep trying! Somedays it feels like you are in a marathon, and the finish line is nowhere in sight. Life is a marathon. Ups, downs, struggles, joys, relief, pain, joy…many emotions to go through. But the bottom line is you have to keep repeating to yourself 3 little words:
Yes you can! REPEAT! There are many motivational mantras that can be created to help keep us motivated. Some of them are more generic and can apply to all of us, and some of them may just apply to us alone. The more direct it is to us as an individual, the more powerful it can be for us. That will be the next blog topic–creating a motivation mantra that has significance to each of us. Then focus on it and never lose sight of it. It will help get you through all of those struggles in life, and help keep you moving as well. YES YOU CAN! Keep moving everybody! YES YOU CAN!
Dr. Dan
Consecutive Exercise Day #: 4162
by Dan | Feb 10, 2019 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
February…the shortest month of the year. I was reminded of a Mark Twain quote yesterday: “30 days has September, April, June, and November. All the rest have 31 except February which has 80”! Boy, it sure seems like the month of February can last forever. We are in the thick of Winter, the snow just does not quit. Everybody is getting sick, as we are seeing a ton of people with strep and influenza in the clinic. Some days just never come to an end. It makes it hard to get motivated to even want to exercise. You try to do things inside, but it gets boring quick. You try to go outside, but you have to be prepared for the cold, and the snow, and you have to pick your routes that are not going to be as icy. Sometimes you wonder if it is worth it. After I am finished with my workout, I can at least say I am glad it is done. But there is no question, February, especially this one, is a tough one.
There are times when you keep trying, but you feel like you are continuously going uphill. No end in sight. You just have to keep putting your head down, and go. Every once in awhile, look up, and you can see how far you have come, but it is work. Even for those of us in our run club, it gets tough to stay motivated to run out in this stuff. That is one thing that makes this group special…we keep pushing each other to try! None of us have all the answers, but when we work together, we definitely have more answers than if we are out by ourselves.
You look out the window and all you see is white…piles of it! I just heard last night that the extended weather forecast for Watertown beginning today, for the next week, we are expected to get 22 inches more of new snow! Are you kidding? Where are we gonna put it all? It is times like this when you really feel tested. I have to agree also that times like this that quote above from Mark Twain hits it head on…it really does feel like February has 80 days in it!
Watertown Park and Rec has definitely helped out a lot this Winter by keeping certain sections of the bike trail open so that it can be used to go run, or walk. It is much better than being out in the street. If it were not plowed, there is no way you could get through it. A big shout out to them from all of us who try and use the trail in the Winter: Thank you! It is much appreciated, not to mention much safer to be on the trail than on the road.
We are going to be starting our second week of February. The downhill process is starting. Valentines Day is coming, which is the one bright spot of the month. Spend with your someone special, or friends. The month does not have to be completely miserable. The speed of Winter getting over goes much faster once we hit March. We can at least start to see the light at the end of the tunnel. We just have to get through February!
Find that friend, or group, who can help keep you motivated to keep moving. Whether it is outside, or inside, just keep moving. Make the best out of the situation. We will appreciate the nice days later even more. The saying, “What does not kill you makes you stronger”! Keep telling yourself that. We, you, can do this! Make the best of a bad situation. I am so looking forward to Spring!
Here, Jill, Sarah, and Paula are out doing some extra running after the group got done. It was time for “girl talk” as well. Time to bounce things off each other, discuss what is happening in life, and help keep each other motivated to keep trying. We all face struggles in our lives, and the snow and cold just makes it even more challenging. Make it through February, and we will be on the downhill stretch. Keep telling yourself that! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4155
by Dan | Feb 3, 2019 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
Sarah and I were gone the last few days at our annual South Dakota Academy of Family Physicians meeting out in Deadwood. When we left Wednesday, it was -31, and when we got to Deadwood it was 24 above! Then it got even nicer the next few days. Thursday was in the high 40’s, and Friday and Saturday was around 55 degrees! What a change! It was nice to get out for a little bit each day because we would have a few hours late in the afternoon Thursday and Friday to go for a run. We took advantage of it and ran outside. One thing is for sure. It may have been warmer, but boy do they have hills! Truly mountains!
The first mile was all up! The temps were great so climbing up was not difficult to take. We took a little break at the top and looked around while we caught our breath.
It did not take long to get lost in the views! We even saw a herd of deer on the mountainside as well.
It was a nice break from the conference. The conference was very good this year, and we learned a lot. Thursday afternoon Sarah and I spent teaching other Family Medicine Doctors from around the state. We spoke on Childhood illnesses. The conference had over 100 doctors present, so it was a good turnout. We could at least get outside for a little bit and clear our head, and still go out and exercise. It has been awhile since we have run in temps this warm, and it will be awhile again. Don’t miss out on those opportunities when they come. The one good thing about climbing up for the first mile, it we get to go down for the next one!
The best part of all it though, is we got to spend the last half of the week together, learning, teaching, running, and just getting away. It was great to get away, even though still work related, it was a change up for doing something different. We will be ready to go back at it again tomorrow in clinic.
It is always better going for a walk, run, or exercise in general with somebody. When you get to go to different places, it is always fun seeing new sites, and taking in the new scenery. It does not get boring because it is all new. Take advantage of those times when you go somewhere else. It is a great way to see the sites, and take it all in! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4148
by Dan | Jan 27, 2019 | Exercise, Goals, Motivation, Wellness/Health
It has been a struggle, but I am getting back on my feet again. The stress fracture has healed up, now I just need to keep working through the plantar fasciitis. I have made lots of adjustments with my shoes, my inserts, my stretching, my training…all with the goal of getting back on my feet again to be able to do what I want. I am not there yet, but am getting closer. I am running between 2-3 miles a day most days of the week, and still adding in biking and swimming, as well as strength training. I just have to adjust the strength training to accommodate for my feet as well. Here I was this AM with Sarah, out running in the wind chill of -20! Running outside in this cold is still better than not running at all! I finally get to participate in what I like doing again!
Until you get hurt, you don’t realize just how important your feet are. You feel it with every step you make, regardless of what you are doing. We all need to do a better job of taking care of our feet. It is the only ones we are going to get!
I have mentioned on earlier blogs that the pool and I have gotten very well acquainted. I have come a long ways in improvement of my swimming, but I still have a long ways to go. I am still working on drills to help hone in on my timing, my breathing, the overall stroke. It is very difficult to get down. Getting hurt and not being able to run was the only way I was going to get going on the swimming. Now I just have to keep it going. It will definitely help my overall running, and fitness. I never knew how difficult swimming really is. I have a whole new appreciation of this sport, and the people who do this sport. It is work!
I have also started this month running inside for majority of my runs just so I don’t have to deal as often with the snow and ice, and slipping and sliding, as I keep working on allowing my foot to heal. Having a stable surface helps quite a bit. There is no question though that the running in circles is more boring, so I have to listen to music this way.
It just seems to take longer to hit a mile running inside than it does outside. Running outside my mind can just go, and I can think of other things, and not the laps I am making. That is the joy in running…letting my mind go, and not even realizing I am exercising.
I still have a ways to go, but I am on my way! It just feels so good to be outside running again. I am not going as far, but that is ok. Just being able to go makes me happy. I will get there again. I need to use my head, and better judgement, to not have this happen again. Or at least not make it as easy to happen again. I am definitely getting back on my feet again, and am loving it. You get a whole new appreciation of the things in life you really love, or like to do, when you don’t have it for awhile. Once again, sounds like a lot of things in general about life. Don’t be taking things for granted. We don’t know when we may not have it, or the ability to not do it. But, just like now, I am figuring out other ways that I can keep moving. We all can keep moving, working on something. It sure beats sitting around doing nothing! Life is an adventure, and there may be curve balls…road blocks…misfortunes along the way. How we deal with it, or choose to deal with it, can really define us as an individual. Are we going to get creative, and get going, or are we going to sit back and feel sorry for ourselves, making ourselves miserable, as well as everybody else around us? It is up to us to choose. I get reminded of this from the old “Adventures of Indiana Jones” movies. One of the lines in the movie…”Choose wisely…”. Exactly! Choose wisely, and we can be happy, and live, or we can give up and be crabby. What is it going to be for you? Get back on your feet again, and get going! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4141
