by Dan | Apr 3, 2016 | Exercise, Goals, Motivation, Wellness/Health
Exercise requires great energy, strength, concentration…but how hard should you work? How hard is hard enough? When is too much, too much? Here is my family, showing off our sports, and the intensity in our face…we may be serious, but we have fun, and we support each other! We have our game face on: Bring it on!
We are all individuals, and that intensity can be perceived differently by all of us. In general, intensity can be split into 3 categories: High, medium, and low intensity. You can help judge is by your heart rate as well. Your maximum heart rate should be 220-age. Then take 75-85% of that for high intensity, 60-70% for medium intensity, and 50-55% for low intensity. If is always safer to start out slow, and work your way up, but eventually, you need to make it more challenging for yourself. You need to sweat, feel tired, and feel like you actually did something as well. Much of this is not so much about how far your body/legs can take you, but how far your mind can take you. We have to listen to our bodies, but at the same time, we cannot rely solely on our minds. If we do, we may never get out of our “comfort zone”. We have to push our limits, but we have to listen to our bodies, and mind, and find that balance. Finding that balance can be very tough!
Here are a bunch of us from run club getting ready to go for a run…putting our game face on! Ready to take on the day, take on the run. We are ready for a challenge. If life we face those same challenges, and the intensity of those things in life also vary, again, ranging from high to low intensity as well. How well conditioned we are can determine a lot of how we are going to handle those challenges in life. Are we going to get tired easily, and throw in the towel? Or are we going to use that towel and wipe off our foreheads, put our head down, and face those challenges in life head on? Again, intensity requires great energy, strength, and concentration.
Here I am doing a plank. To hold that position requires concentration, strength, and focus. When I do this in a workout I try to do continuously for a minute, take a break, then repeat back and forth. I could not even come close to a minute when I first started, and I would not have yet had I not become more “intense” with working at it.
Intensity requires a lot of strength, “reinforcements”, and concentration…more so to convince your mind than your body. When things with exercise get tough, do we quit or back down? When things in life get tough, do we quit or back down? The choice is ours…and yes it requires work and effort. But that does not mean you can’t have fun with it, and also help push yourselves in the process.
Here I am pushing my daughter Megan with her workout…or more so, cheering her on, with both of us laughing in the process. Bottom line, we were having fun, and spent more time laughing, but also, encouraging each other to keep working. I do this in my Fun Fit workouts during the week at Anytime Fitness, with all of us cheering each other on to keep going. We also do this with our weekly run club gatherings.
We can still be intense, but also, and more importantly, have fun! If you don’t also make it fun, it becomes a chore, a nuisance, or just plain work. You need to make it fun, and then you will keep doing it, and as a result, gain all the benefits of this as well!
As this states: The law of the land is intensity. Without it, you’re doomed to failure. With it, you’re destined for glory. Use that intensity to your advantage, and see how many other benefits this will give you every single day, with every single thing you do, to help solve and get through every obstacle and problem that you may encounter during the day! Your intensity can help you have “success in life”.
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3110
by Dan | Mar 27, 2016 | Exercise, Goals, Motivation, Weather, Wellness/Health
Do you have Fortitude, that firmness of spirit, a steadiness of will in doing good in spite of difficulties faced in the performance of one’s duty? In achieving one’s goals? We all face challenges when it comes to exercise, and the biggest factor is the continuation of an exercise plan. We all get busy, we all face challenges, and we are have those days when exercise is not really what we want to do. These are the times when we need fortitude more than any other time. That strength of mind to keep going, especially when we know the benefit can be very high.
We need to push ourselves, especially when our mind tells us otherwise. If we can convince our minds, we can make it. Our bodies can take a lot more than we think. Here Sarah is pushing it towards the finish line of one of the 5k races we did. It does not mean that she did not have to work for it though.
When we push it, we know it! We will recover, but in the end we know that we gave it our all. That goes for all of it. As stated many other times, unless we are able to push past our comfort zones, we will never know how far we can actually go, or how much we can actually achieve! You would be surprised as to how much you can amaze yourselves as well.
But, in South Dakota, we also get to face the weather conditions as well. This in and of itself can be a huge challenge! A challenge that tests us physically, but even more so, mentally! Our bodies can take it if our minds are willing to take it on.
Here Sarah and I are coming across the finish line of the Turkey Day Race on Thanksgiving. At this time of year, the temperature can be very cold, and can be tough to convince yourselves to get out and just do it! When it is a race like this, it is always helpful when there are more people involved. It helps motivate you to keep going, and to go out and exercise, whether running or walking. Otherwise, when it is cold, or snowing, it is very easy to say “forget it, not today!”. Been there, done that. It makes you stronger overall when you still exercise in conditions like this. Life is always throwing curve balls, and the saying “adversity makes you stronger” comes even more into play. You feel like you can handle anything that life throws at you when you can go exercise in conditions that are far from ideal.
Regardless of the conditions, you can do it. If you wait for conditions to be perfect, you will never get anywhere. It is very rarely perfect. But boy when they are, it makes it even more worthwhile!
Have the courage to face that adversity, and potentially poor conditions, and see what you are capable of doing…just like life in general. The daily grind of everyday life can take its toll as well, and it is easy to feel frustrated by it. Stick to that strength of mind, that firmness of spirit…that Fortitude!
Here Steve, one of our run club members, and friend, sums it up well with his shirt…run forever! That can translate to exercise forever, walk forever…keep moving forever! Use it or lose it. You need to have the fortitude to continue at those times of adversity in order to make us stronger in general.
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3103
by Dan | Mar 20, 2016 | Exercise, Goals, Motivation, weight lifting, Wellness/Health
Are you willing to step out of your comfort zone in order to achieve other benefits? Here I am lifting weights, working on this now for the last 15 months. I consider myself a runner, but knew the importance of weight/resistance training on my health as well. I just did not really like it. Also, I was afraid that I could hurt myself, and then may not be able to run. I also know that if I wanted to improve my running, I needed to work on my overall strength. I needed to get “out of my comfort zone”.
With everything in life, there are risk and rewards for everything we do. Sometimes, we may have to sit down and write down the potential risks in things we do, or should do, versus the potential rewards that can come about as well. Weigh your options, but at the same time, be willing to step out on a limb. You never know what other life experiences that may be available for you to experience.
Here is Rich, one of my training partners for the weight lifting. He is looking at the board for what is scheduled for us to do that day. Sometimes, we may look at things and feel overwhelmed. We may even wonder “how am I going to do that?” Even though that work out that morning seemed a little daunting, we did it…we made it…and at the same time, proved to ourselves we could do it, which leads to even more confidence in everything we do, not only when it comes to exercise, but life in general!
Evaluate those risks against the cost, whether financial or otherwise, and also the effort it is going to take. Anything worth taking a risk on is also going to take some effort. Welcome to life! There are risks involved when trying to exercise, or to stay healthy, but there are even more risks involved if you don’t exercise! Everything has a price…money, time, effort, determination, courage, risk!
Sometimes we need to flex our muscles and prove to ourselves who is the boss. Nobody said working out or trying to exercise was easy…if it was, everybody would be doing it, and there would be no challenge. Push yourselves…our minds are much tougher to push things past than our bodies are!
Here I am getting ready to do a back squat. The amount of benefit this exercise has provided me for increasing strength for running has been enormous. Yes, I got hurt doing this maneuver at one point last year, but that was more carelessness on my part than doing the actual exercise. I have to realize now I am over 50 and I can’t do what somebody younger can do, and my body let me know! But, that does not mean I cannot make an effort! I may need to make some modifications on how I do this, but that should be the way it is. I have to listen to my body, just as each of you have to listen to yours. We are all individuals, and the same time things are not equal across the board for everybody. That is what makes us unique!
Realize that we will all face risks with exercise, our health, and life in general. Plan for it, adjust to them, and even though many of those risks may be seen, there are many that are unforeseen. Adapt to them, take them on, challenge yourself. It may surprise you as to what you are really capable of doing. If you are not willing to risk going further than you have had before, you will never know how far you can go!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3096
by Dan | Mar 13, 2016 | Exercise, Family, Goals, Motivation, Wellness/Health
Happiness…something everybody wants, but we may not know how to achieve this. Look around at what you have and who you are…are you happy? If not, then why? Maybe an even more important question if you are not happy is “what are you going to do about it?” Are you going to sit back and wait for things to improve, or are you going to make an active effort to change it? Focus on those things in life that are important to you, and then start to figure out what you can do to make it even better. My family is my source of happiness, and I keep turning my attention back towards them.’\
Surround yourselves with family and friends that are going to make you happy! Sometimes it may be easier to sit back and complain, or be angry about the things that don’t make you happy. Take action into your own hands and decide what it is that is going to make you happy…what is going to help you be a success in life!
I have the best training partner ever in Sarah! It is a great way to spend time together by working out together, and hopefully help us be around longer to be able to spend even more time together, and be happy! We just went out on a 10 mile run this AM, and spent a lot of it talking…planning for future, solving problems, venting in general! That does not mean everybody has to go out and run 10 miles! But it does mean you need to get out and move, and there are many ways to exercise and be happy. But, it can be as individual as the individual themselves!
Bottom line…we are responsible for our own Happiness! Nobody is going to do it for us. We may rely on family and friends to help with this, but we are ultimately responsible. What is it going to take to make you happy?
Happiness is in your hands! Use them to your advantage. Over time, you never know what else your hands will help you with! They are great for hugging!
Wrap your hands and arms around those you care about. Many times those answers to life’s questions come much easier then. Figure out how your happiness will help make your life a success!
How better than this quote to sum it all up! Smile! Be happy! You are in the driver seat!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3089
by Dan | Mar 6, 2016 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
Courage is the ability to do something that frightens us, and to have strength in the face of adversity, whatever that adversity may be. For many of us, exercise brings out fears in us, and excuses! “There is no way I can do that!”, or “my body is just not designed to do that”. Find the courage to move past our own mind! Here Sarah is riding her bike in the triathlon, or I should say, restarting the triathlon. She had gone about 2 miles and had a flat tire, and had to be taken back to start line, where she got her tire fixed. Because she got help, she got disqualified. She did not let that stop her though. She got on her bike, and took off, in last place, knowing that her time would not be given, but she had trained for this, and was going to finish it regardless. That was her personal goal…and she did it. To me, that took courage. She could have just quit, and sat there, and been even more unhappy because she did not get to do it. She overcame that set back, and took off anyway.
Steve had the courage to overcome issues with his heart…serious issues…but he did not let that stop him from wanting to participate in, and complete a marathon. We are crossing the finish line at the Disney marathon, his first, and after an 8 month struggle with issues with his heart. He found strength in the face of adversity, and found the ability to do something that would have frightened many others…he too had courage!
Tom had his own issues with his heart as well. My first marathon partner. But he was out joining me in a run on those long run days to help me get through, and achieve my goal of doing another marathon. He continues to run as well…having the courage to do this, when many others would have long quit. He is another example of you “live your life”, and do what you want to do, and enjoy life, and don’t let things hold you back, or allow you to come up with excuses that hold you back. Find that courage! It is in all of us…and even though it may be located deeper in some of us than others, it is there. So this is why I remind you…find the courage to overcome your fears, and do what we as individuals are capable of! Our minds are our biggest obstacles…our bodies are ready to go, if are mind convinces us that we are capable. And we are!
Find the courage to move past that fear! Whether you are a regular to exercise or not, we all need to be moving. A body in motion stays in motion!
Take those risks! Live life to the fullest. Another future blog post will cover the topic of “risk” as well.
Be who your are! Do what is right and important for you. Have the courage to do the things you enjoy, and push yourselves into those things that you think your are not capable of doing. If you do, you will have Success in Life!
Keep moving everybody…find the courage!
Dr. Dan
Consecutive Exercise Day #: 3082
by Dan | Feb 28, 2016 | Exercise, Family, Goals, Motivation, Wellness/Health
We all need encouragement for things in our life at some time or another, and who better than to receive this from than your own family. We are missing Molly and Jeff in here, but the rest came along when Steve and I did the Disney Goofy. After all encouragement means “the action of giving someone support, confidence, or hope.” We all need it to keep going with our goals, especially our exercise goals.
When Steve could not run his first marathon at Fargo because of issues with his heart, he was there to support and encourage me. I ran it because I had been trying to help him participate in his first marathon. I still don’t know who was more disappointed, Steve because he could not run, or me because I could run, but without Steve! But we had each others back, and Steve was able to start running again, so we could do Disney together! He never gave up!
We all have challenges along the way that make it tough for us to keep going, or to stay motivated. Rely on your family and friends to help keep you going. They need help too! We can all be there for each, and in the process, have some fun, and create memories to last a lifetime!
Our run club may be small, but we are a close knit group. Here is a shot of the originals, completing a half or full marathon at Fargo. We all hung around to cheer each other on, and then got to show off our medals together. We create even tighter bonds amongst each other, and those friendships go a long way. Here Jill and Paula celebrate after the SF half marathon.
We may all be runners, but we are also friends. We care about each other, and the running has only created stronger bonds of friendship. Bonds of encouragement for each other! This can carry on to not only running but other forms of exercise. Here in our Fun Fit class Rich and I are encouraging Susan as she is completing her lifting routine.
Susan used to be one of my nurses, but now is one of my exercises “partners” in this class. We can still dish out things to each other, but bottom line, we are pushing each other as well, and challenging not only ourselves, but each other. It always helps working out with a group. I have also gotten to know Rich really well in this class, and we both work our butt off, and push each other. The motivation is higher when we are both there, not in a competitive kind of way, but to help encourage each other to keep going…to not quit, and especially to not quit on ourselves!
When it comes to exercise, I have stated this in numerous posts in the past. The perseverance, determination, drive, attitude…all of it gets better by encouragement! This last quote I think sums it up very well!
Enjoy Success in Life, and encourage others, and they will encourage you! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3075
