Fitness and Risks

By Don Otis –

This past week has seen me in the ER twice for activities related to fitness.

I reached the summit of 14,005’ Mt. of the Holy Cross near Vail, Colorado recently, but ran into trouble on the way down. I fell on a steep ridge while descending and split my head open. God in His mercy had two EMTs there within minutes with a triage kit to stop the bleeding. What are the odds of such care well above 13,000 feet? Seven stitches later I was ready to board a flight to Spokane the next day. Within 48-hours of landing I was completing a 12-mile mountain bike ride in North Idaho. Then, unexpectedly, I was attacked by a pit bull. A second trip to the ER as the dog bit deep into my calf muscle.

If you run, walk, hike, or ride you know the risks posed by dogs that protect their territory. In general, they are territorial and will leave you alone after you pass their property. You learn to avoid certain breeds, not the least of which is Pit Bulls or Rottweilers. You would be foolish not to. But the majority of risks we face are not from falls or dogs.

There is an old saying about life, investments, and relationships. I have quoted the adage, “No risk, no reward,” many times. Still, there are risks every time we venture outdoors. We also risk injury each time we get in our car or take a flight. We accept the risks as part of life. We also accept certain risks if we want to remain healthy and fit. If we are wise, we do everything we can to mitigate risks. Sometimes, no matter what we do, something unexpected happens along the way.

Nancy is one of my clients. She is 69-years-old. Nancy and her husband were ranchers in Arizona before she was thrown from her horse and partially paralyzed. It happens. She is now doing what she can to remain healthy. She says, “I hope one day I can throw these crutches away!” I like her attitude. She doesn’t give up in spite of the trauma she faced that changed her life.

When I was first learning to drive, my dad used to tell me to drive like a coward. Driving defensively is something we learn. We don’t really expect to put ourselves at risk by walking or riding through our neighborhoods. If you venture out, wear protective clothing that makes you easier to see. Avoid dusk or after dark if possible. Be aware of your surroundings. Unless you are at a gym, don’t wear an iPod or other music device. You put yourself at greater risk by doing so.  If you are hiking or biking a longer distance, carry an emergency kit. Even if you are running, walking or hiking in a nearby park, avoid dogs that are off leash. Stop, move off the side of the trail or walkway and give them plenty of space.

As I think about the attack, I should have dismounted my bike and used it to shield me. In general, dogs like to chase. Avoid neighborhoods or parks where dogs are off leash or vicious. Call your local law enforcement or animal control to report loose dogs. You may be protecting a child or elderly person by doing so.

We can stay inside the safety and comfort of our homes, but it is so much more fun to get outside and enjoy nature. Finally, if you do you exercise outside; it is always best to have someone with you. Stay safe. Stay smart.

Don S. Otis is am ACE Certified personal trainer, the author of Keeping Fit after 40 and Whisker Rubs: Developing the Masculine Identity. He is the president of Veritas Communications, a Christian publicity agency based in Canon City, Colorado. You can contact him at don@veritasincorporated.com.

Starting Anew

By Cami Checketts –

I love the fresh autumn air! There’s a feeling of starting again, becoming organized, finishing up those projects it was too hot to do all summer, eating homegrown produce, getting on a schedule, and hopefully fitting an exercise routine into that schedule.

As most of you know, I had a baby last month. Being on a schedule is still a bit out of reach for me, but once I hit that six-week postpartum mark it’s time to at least attempt some semblance of organization, revisit my former life and hopefully someday fit in those old jeans (it is horrid to still be wearing maternity clothes after the baby is born!).

But getting back into an exercise routine is not easy. I’ve been shocked by how painful it is. When you’re in shape and exercise vigorously, it hurts but it’s a productive, feel-good kind of hurt. When you’re out of shape and/or recovering from something, this exercise-induced hurt is a miserable, I-want-to-sit-down-on-the-side-of-the-road-and-call-my-husband-to-come-get-me kind of hurt. I keep promising myself, and I want to promise any of you who are just starting out, that it will get easier. Someday it will feel good to push myself again. But how do you get to that point?

Motivation – First of all we need the motivation. That part seems easy to me. I’m very motivated to lose the pregnancy weight, to fit into my clothes again, to feel good, to be healthy for myself and my children (most especially my baby who gets all his nutrients from Mom right now). There are plenty of reasons or motivators to get into shape and eat healthy, but if you’re like me I’m gung-ho in the morning, but by mid-afternoon I’m justifying why I need some cookies or ice cream. “The spirit indeed is willing but the flesh is weak” (Matthew 26:41 KJV). So how do we keep that motivation strong in our minds and get through the tough times when exercise hurts or we don’t have time to fit it in… or we really, really need a slice of chocolate pound cake?

Promises – I make promises to myself. If I work out four days a week, I get to sit down on Friday afternoon and read a good book (if I can talk the boys into it). If I hit my water goal every day, I can get specialty lemonade on my Saturday night date. If I eat five fruits and veggies each day, I can have a treat (because if I say, “absolutely no treats,” the entire family suffers).

Deals – Another thing that really helps me is to make deals with other people. Promise your friend that you’ll meet at the gym or go on a walk each morning. If one of you flakes, you have to take your friend to lunch or she has to babysit your toddler for a few hours. Husbands work great for deals. When I hit my “normal” weight, my husband has money set aside for me to go shopping for new clothes. (If I could just figure out where he hid it!)

Help – Turn to the source Who cares about you in all aspects of your life. It’s not wrong to pray for help and strength to be healthy. The Lord wants us to take care of ourselves and feel good; doing so means we can serve and love His other children more.

I hope that you can all enjoy this beautiful time of year and that you will use my suggestions for positive motivation to improve your health in some way.

Cami Checketts is a wife, mother of four boys, exercise scientist, and author. Her latest book, The Sister Pact, is in stores now. www.camichecketts.com

Get Fit by Rocking Your World

By Courtney McArthur –

A new trend is rocking the world of fitness!

Zumba is a dance class that incorporates international music with hip hop and other dance moves. The class normally is an hour long and provides a vigorous cardio work out. On average, a person can burn from 400 to 800 calories in one Zumba class. The most common dance moves found in a typical Zumba class are the cumbia, reggae ton, salsa, meringue, mambo and axe.

Even though Zumba is a dance class, no training is required before attending. Another benefit of Zumba: no equipment is required. The only fee would be the membership at the gym where Zumba classes are offered. The classes are taught by certified instructors who, in my experience, are filled with energy and a passion for what they do. They are there to help you lose weight in a fun and healthy way.

Zumba is seventy percent Latin or international music and thirty percent music chosen by the instructor. Instructors receive the original lyrics to each of the songs in the foreign language and a copy in English so they can understand what the song is saying. That way, they can make sure that there is no profanity in any of the music. It’s refreshing to be able to have a fun, hip and pure workout class.

I was so nervous before my first Zumba class! I have no experience dancing and was scared I would make myself look silly, but I discovered that almost everyone feels the same way. I found that the dance moves were a little intense at first. I had a hard time catching on and actually doing the moves correctly. It took me roughly three classes before I got comfortable with the different dance moves. I have to admit that I’ve been doing Zumba for a year now and some of the moves are still hard for me.

Even though the class pushes me and is difficult at times, it is such a great way to just let go and have some fun.  In fact, Zumba is so much fun that many prefer to call it a Latin-based party instead of a workout class.

Katie Newton, a senior at Auburn University and certified Zumba instructor says, “I believe in a full mind body workout. When you put your soul into the workout, it can get you through anything, even when your mind and body leave you. That’s why I love Zumba I get lost in the music!”

So next time you are having a hard time getting to the gym, bring some friends and try a new fun workout. Not only will you be burning calories, but you will be having a blast doing it!

Courtney McArthur is a junior at Auburn University. She is very passionate about trying new workouts, staying in shape and having fun while doing it.

10 Common Mistakes in Relationships

By Julie Morris –

Are you having problems in a relationship but can’t put your finger on what’s wrong? See which of these mistakes you’re making:

1. It’s His Fault—Joe is so busy playing the blame game with his boss that he doesn’t pay attention to things he’s doing to contribute to the problem. Do you ever play the blame game?

2. I’m Out Of Here—Mark doesn’t like his wife’s nagging so he works late every night, and tunes her out when he’s home. Do you withdraw either physically or emotionally from people rather than address the problem directly?

3. I’m An Exploding Volcano—Judy thinks it’s not very Christian to be angry so she stuffs her feelings toward her husband until she has more than she can hold. Then she explodes like a volcano and tells him all the horrible things she’s been thinking…and then some. Do you ever stuff your feelings until you explode?

4. I’m Her Holy Spirit—Dick feels that it’s his job to judge his wife, tell her when she’s wrong, and direct her every step. Do you try to take the Holy Spirit’s place?

5. If Only He’d Change—Brenda believes that she can never be happily married to her workaholic husband. She spends hours every day watching soap operas and reading romance novels to escape her emptiness. She is so stuck in her “if onlys” that she does nothing positive to deal with her problems. Do you live in the “if onlys”?

6. I’m Good Because I’m Submissive—Joann has a terrible fear of confrontation. She’ll do anything to keep from having an argument. She rationalizes her wimpiness to confront her husband’s ungodly behavior by calling it “submission.” Do you make excuses not to confront wrong behaviors?

7. He Deserves It—Mary’s boss is making her miserable. He piles more on her than she can do, complains constantly and never gives her a compliment. She gossips about him to anyone who will listen and does sloppy work to get even. Do you do unbecoming things and excuse them because of what others do to you?

8. If You Don’t Hear Me, I’ll Talk Louder—George has a real temper. If his 10-year-old son can’t understand when George explains his homework, he screams the instructions at him. Do you scream at someone, rather than trying to explain in a clearer way what you’re trying to say?

9. Here, Let Me Fix You—William only means to help his grown daughter with his constant stream of unasked-for advice, but he is alienating her instead. Do you feel compelled to give advice?

10. I’m Busy Doing God’s Work—Maryann teaches two Bible studies and is president of the women’s ministry at her Church. Her husband and children feel like they’re not as important to her as the things she’s doing. Do you treat your loved ones like your work is #1?

Look back over these mistakes and identify the ones you’re making. What are some things you can do to change? You’ll be amazed to see the blessings that come when you invest just a few minutes a day thinking about these things and praying for God to give you the willingness and ability to relate in a better way.

Adapted from Guided By Him…to a Thinner, Not So Stressed-Out You, by Julie Morris.

Julie Morris (julie@guidedbyhim.com) is the author of 12 books, a dynamic motivational speaker and founder of two Christian weight-loss programs: Step Forward (www.stepforwarddiet.com) and a lighter and easier version of Step Forward, Guided By Him (www.guidedbyhim.com).

A Fun Way to Get in Shape

By Courtney McArthur –

Tired of spending an hour on the treadmill just to burn a minimal amount of calories? Do you hate going to the gym? I’m happy to report that there is a solution!

Growing up, I tried about every sport there was in order to get in shape. I hated almost every one of them. I hated running because it hurt my back and I had asthma so it was hard to breathe. I hated being sweaty, which comes along with almost every other sport in the world. Finally, I found one that was perfect for me. It didn’t require running, being sweaty and it burned more calories than any other sport. I began swimming.

Swimming is a sport that can be practiced whether you are five or ninety-five. Swimming is a low-impact sport, which means it is easy on your joints, bones and muscles. Because of the low impact, swimming is commonly used as rehabilitation for people who are injured. Once you begin swimming daily, it builds strength, flexibility, endurance, heart health and lung capacity. It is also the only sport that uses every muscle in the body. If you are 150 pounds and you swim for an hour, you will burn approximately 900 calories. The heavier you are or the faster you swim, the more calories you will burn.

Not only is swimming beneficial to your physical health, but it is also good for your mental health. It is very relaxing and once you get into a daily routine of swimming, it will become almost a form of meditation. Something about being submerged in the water and focusing on nothing but swimming really calms one’s mind.

Another great thing about swimming is that there are many different ways to get involved. You can go to your local recreation center and swim laps on your own, form your own workout in the comfort of a private pool in your backyard, or you can join a swim team.

You are incredibly wrong if you are saying to yourself, “I’m too old to join a swim team,” or “I can’t do that because I’d be the oldest person on the team!” U.S. Masters swimming is a national organization that provides workouts and competitions for adults eighteen and over. It doesn’t matter if you are a beginner or you once were a competitive swimmer, Masters has a place for you.

I know firsthand about Masters, because my freshman year of college, I swam for the Auburn Masters program. The coach was helpful and understanding; I made some great friends, and I had such an enjoyable workout that I wanted to go every day of the week. I never had to stress myself out by making up my own workouts. The workouts were already made for me and all I had to do was show up. The great thing about joining a team is that it gives you a social outlet along with the mental and physical benefits of swimming.

So, next time you are dreading getting off the couch and going to the gym, try going to the pool for a refreshing swim instead. You will burn more calories, ease your worries, and maybe even meet a friend!

Courtney McArthur is a junior at Auburn University. She is a workout enthusiast and former competitive swimmer and is excited about helping people find workouts that are best for them.

« Previous Page — Next Page »