Setting and Revising Your Goals

By Don Otis –

Warren and Julie are in their 60s, runners and professionals. It was not until after they climbed a peak with me in Colorado that I learned more about them. Both are attorneys. Julie is a judge. She would blast any stereotype you have of what a judge ought to be like. They are unassuming, dedicated, and focused on an interesting goal.

It was on a preliminary hike that Warren told me they plan to run a marathon in all 50 States. They will knock off two more this year in Kentucky and Maine. They have already done 35 states. While running in every state may not sound affordable or logical to you, I want to encourage you to think about what you can do. What kind of goals can you set for yourself? For Warren and Julie, their goal is big. It encompasses years of training and health. They aren’t racing to win, they are running to see new places, keep in shape, and eventually finish their goal.

In Colorado, one of the healthiest states in the nation, one out of every two people is overweight or obese. This should be a national emergency. The costs for medical care are exponentially higher for those who are sedentary. With so many distractions to keep us from healthy activity, it’s no wonder many of us gravitate to the couch after work. We compound our inactivity with poor eating or sleeping habits. When you choose a goal for yourself, there is a built-in self-accountability that helps keep you on track. As one of my clients said, “When I see how hard it has been to lose weight, I don’t want to eat anything that will counteract the work I’ve done.”

The biggest battle is in the mind. This is true for fitness as much as it is for spiritual and moral issues. Your mind is the battleground that leads to success or failure. And in any battle, there is an ebb and flow of winning and losing. We have setbacks. We make unwise decisions. Still, staying focused through establishing goals is one of the keys to success. A goal is established by making a decision. This is true for our spiritual life as well. We know, however, that simply making a decision to follow Christ is no more binding than making a decision to go on a diet or get in shape. It takes commitment, perseverance, and certainly a willingness to sacrifice short-term pleasure for long-term gains.

It is no secret that many of us put on pounds during the winter months where cold and inactivity dominate. Where do you want to be in three months or next year? Any goal, large or small, takes dedication, a plan and some form of accountability. For Warren and Julie, they do their long runs together on the weekends and share the same goal. They have a built-in commitment to the goal, an accountability partner and the means to accomplish their goals.

There are setbacks in life–an injury, the loss or a job, or any number of other interruptions to reaching your goals. Rather than letting failure or inactivity define your life, find ways to creatively overcome these. This means maintaining your workouts in spite of losing your job or cross training (i.e., swimming instead of running) in the face of injury. We naturally find excuses when things don’t go exactly as planned in life. Yet when you come to expect the unexpected, it is easier to navigate toward your goals rather than to let circumstances prevail.

When Fitness Is More than Physical

By Don Otis –

When 75-year old Phyllis signed up for a recent program we put on through the local gym, I was not sure what to do.

For the past six weeks, another trainer and I prepared a group of thirteen participants in a program called Peak Performance. The idea to climb Colorado’s 14,229’ Mt. Shavano included a program designed to help people get in shape to reach the summit.

We did two local hikes so we could assess the group. We included specific and targeted exercises to help the group reach their goal. Still, my major concern was Phyllis. I had mixed feelings; appreciating her tenacity and willingness to set such a large goal for herself and yet feeling that she was in over her head.

I half-jokingly say that I love the mountains because they are “stress therapy” for me and combine all the elements that I enjoy–-fitness, challenge, and God’s creation. We are each motivated to get in shape or to stay in shape for different reasons. The beauty is that we have many options to choose from. Yet, as I was talking with another trainer we agreed that training our physical bodies is only part of the fitness equation.

Everyone I work with has something more going on that drives them, troubles them, or infringes on their life in some way. In other words, we are far more complex than just the physical. We are spiritual and emotional beings as well. If something is out of balance in one area, it will impact the others.  So, like with Phyllis, I find myself working to encourage, inspire, and sometimes counsel people as much as develop specific programs for them.

What is your reason for working out? Is it to relieve stress, lose weight, look good, take care of God’s temple, have more energy, or work toward a goal? Maybe it combines all of these. Clearly, those who have goals fare better than those who do not.

While Phyllis did not make the summit, she did manage to reach 13,400’–-not bad for someone her age. Other participants included a woman with a pacemaker, a brother and sister who had just gone through a kidney transplant, and a 25-year year old who stopped smoking two weeks prior. We managed to see ten of the thirteen participants reach the summit, including my 24-year-old son who celebrated his birthday on top!

We can manufacture excuses not to get in shape or we can use our limitations or weaknesses to motivate us to reach a goal. I am inspired by those who don’t make excuses—trying to explain away why they won’t get in shape or stay in shape.

If you are overweight, under motivated, or lack direction, ask yourself what else is going on in your life that might be holding you back. Remind yourself that you can do all things through Christ who gives your strength. Keep your eyes fixed on a goal, whether it is climbing a mountain, running a local race, or losing fifteen pounds. Remind yourself that God wants you to be successful and will give you the strength to persevere. But God does not force you to get out of bed early, sacrifice a second helping, or establish your goals.

Upping the Tempo in Your Training

By Don Otis –

The track workouts at my suburban Los Angeles high school were brutal. A typical mid-week workout included intervals, a combination of 200- or 400-yard sprints with very little rest. The purpose behind these workouts was to teach our muscles to adapt to the speed. If you want to be fast, you have to train fast. This is true in any sport, but it is especially true of professional athletes.  So what does this have to do with recreational athletes or those just wanting to stay in shape?

There are two types of muscle fibers: slow-twitch and fast-twitch. The former are oxygen-rich and darker in color. The latter appear white. A marathon runner has slow-twitch fibers while a sprinter has fast-twitch.  There are no differences between men and women in terms of fiber-type distribution. Nevertheless, in general men are stronger because they have a greater amount of muscle tissue. Likewise, some people inherit a high percentage of slow-twitch muscle fibers. This genetic effect means they have a greater potential for endurance activities.

You will notice a marked difference between sprinters (more muscle mass) than distance runners (leaner).  As we age, we lose more of the fast-twitch (speed) capabilities we had when we were younger. We also lose our capacity to process oxygen, which makes distance training more difficult. It is important, however, even for those who are just trying to stay in shape, to include at least one workout a week that engages fast-twitch muscles. Here’s why.

There is a direct correlation between the intensity of your workouts and engaging your fast-twitch fibers.  If the intensity of your workouts is always the same, your results will remain flat. I recommend some form of higher-intensity workout each week. In practical terms, this means doing whatever you do–but faster and for shorter periods of time. For example, if you swim 1000 meters three days a week, try adding 6 X 100 meters at a faster-than-average pace. The same is true for running. Increase your speed for shorter distances. When you do intervals it’s expected that you will rest between each–thirty to sixty seconds. It is expected that you should be out of breath from the effort.

You can achieve the same effect through other exercises such as jumping rope or increasing the tempo in an aerobics class. While I suggest you keep your exercise intensity high during regular workouts too, the fatigue from higher intensity exercise should leave you feeling added fatigue from the effort.  I am a proponent of spending less time to get the same or often better training results from workouts. You don’t have to spend an hour on an elliptical machine. Instead, push the tempo harder and get your heart rate into a higher zone.

By increasing your speed you burn more calories as well. Keep in mind the universal formula of 220-your age. This will give you a general idea of your maximum heart rate. Then, divide that number by 70 percent. If you are 40, here’s how it works: 220-40=180 beats per minute. This is your maximum. You want to train at 70-80 percent of this which is calculated by .70X180=126.

Fight the urge in your workouts to “just get through.” Instead, focus on the quality of your efforts.

Aging and Fitness: Finding Balance

By Don Otis –

Life is full of surprises; unknown twists and turns that affect our health, our finances, jobs, and even our relationships. The one certainly is that getting older levels the playing field of life. Whether you are 35 and pine for the days when you could run like the wind, or 70 and wish you could climb a flight of stairs without huffing and puffing, age makes a difference in our abilities and performance.

In past columns I have stressed key points of fitness such as consistency and intensity. Our tendency is to start and stop diets and fitness routines. We have talked about the importance of finding a physical activity you enjoy and making it a regular part of your week. In other words, making an appointment with yourself and sticking to it.

There are so many studies and statistics and so much marketing that it’s easy to get caught up in all the confusion about what to eat or not to eat. I am not a nutritionist, and I am the first to admit it. Still, most of us know what’s good for us or not-so-good. I believe the Bible teaches us the importance of moderation and balance in all areas of life. As I have aged, I notice my muscles don’t recover as quickly. After a hard workout, my quadriceps can be sore for a couple days. That never happened in my 20s, 30s or even my 40s. Now, however, it is part of what I have come to expect so I take protein shortly after most workouts to help muscle recovery.

If you are active, you have noticed some other issues—shrinking muscles and lack of elasticity. In other words, stretching becomes vital you age. And for those who have back problems, learning to lift properly (use your legs, not your lower back), can make a difference. For lower back strain, focus on building your core—the part of your body that gets the least amount of attention. By building your abdominal (stomach) muscles, you give support for the upper body which often overcompensates when put under a physical workload.

It comes as no surprise that as we age our metabolism changes too; it decreases. We burn fewer calories in simple everyday chores. In a country where almost 70 percent of men are overweight or obese, igniting your “engine” (metabolism) through activity is not just a good idea; it will determine your longevity. And our children are no better off. For children who are obese at age 20 (defined as 30 pounds or more above normal weight), their lifespan is cut by an average of 13 years.

As Christians we know that this world is not our home. Except for Enoch and Elijah, I know of no one who has cheated death. The time we spend on this sphere is short and making the most of the equipment God has given us is an act of stewardship. Accept that your body is always changing and make it part of your life to accept what you can’t change but to make the most of what God has given you.

Your Body – A Fat Burning Machine

By Don Otis –

I was having dinner with some friends when their 24-year-old daughter asked me if I would help her get in shape. That is a pretty innocuous question. I asked her what she wanted to accomplish, how much time she could devote to fitness, and what she’s done before. She held up her arm and said, “I want my arms to be more toned.” Then, she added, “I can’t ride or run more than a mile before I am too tired.” Poor stamina is always the smoking gun of poor fitness.

Just as God has made us for relationship, He has also made us physical beings for activity. Living a sedentary lifestyle is relatively new to humanity and is not part of our Creator’s original design. This means we have to be intentional about activity. There are many culprits that invite us to an inactive lifestyle–television, dishwashers, lawn mowers, or even our vehicles. The bottom line is that we are now forced to be intentional about fitness.

You have heard the old adage “Use it or lose it.” This applies to your physical body too. My advice to anyone, whether they are a 24-year-old female who wears a size 4, or a 60-year-old man who wears a size 44: Get active! God has made you to move. The term aerobic means “with oxygen.” When you hear the term, aerobic exercise, this refers to how your body processes and uses oxygen. Elite distance runners or cyclists can run or pedal efficiently because they train their bodies to use oxygen sparingly.

Aerobic exercise is simply any exercise that gets your heart rate up beyond its normal resting rate for an extended period of time. Cardiorespiratory fitness is what defines the status of your heart muscle, lungs, and circulatory system. The first advice I give anyone who wants to “get in shape” is to get started on a fat-burning routine–aerobic exercise. Here are some of the health benefits of aerobic fitness.

• Reduces blood pressure
• Increases good cholesterol (HDL)
• Decreases total cholesterol
• Decreases body fat stores
• Increases aerobic work capacity
• Decreases anxiety, tension, and depression
• Increases heart function
• Helps prevent type 2 diabetes

There are a host of physiologic benefits and responses as well, which range from decreased workload on the heart, increased blood volume, lung diffusion capacity and many others.

Our bodies adapt to workload. This means that if you start an aerobic exercise program, it will be more difficult in the beginning, but gradually it will become easier as the weeks progress. Be patient with yourself. Choose activities that increase your heart rate and keep it there for 20-30 minutes at a time. These exercises are diverse. They can include walking/running, cycling, court sports, hiking, swimming, or climbing stairs.

The Bible enjoins us to love the Lord with our heart, soul, and strength (Deuteronomy 6:5). How can we love the Lord with our strength if we have none?

Determine this summer to increase your metabolism, increase your strength, and decrease your weight!

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