Dress Rehearsal for Fall

By Don Otis –

The summer is over and that’s good news for some of us and bad news for others. It’s time for gathering wood in the northern climes, battening down the hatches, and checking for air leaks around doors and windows. The cooler months of fall can be the best time for fitness. You aren’t battling exhaust fumes, heat, or bicyclists. As the leaves fall with the temperatures, it’s time to get outside. The autumn months are also a season to plan races—5 or 10 kilometers or further.

The cool air is invigorating and I always feel better after coming back from a run when it is cool. It is tempting to stay indoors but if the elements permit, get outside.  Through the years I have run in just about every type of weather- –wind, rain, snow, hail. The key to enjoying your outdoor experience is dressing properly. The cooler it is, the more important it is to wear a hat and gloves, and an outer shell you can zip down if you get too hot. As a lifelong runner, I like the light polypropylene mittens which cost next to nothing. Most fitness stores will sell nicer gloves but you don’t need them. I learned the hard way during the Boise Marathon a few years back that cotton gloves don’t do well in the rain! If you know it is a dry day, but a bit cool, cotton gloves from your local hardware store work fine.

During a mud-slog half marathon in southern California this spring, I had the right gloves for the rain and cold and it made the difference against the driving rain and wind. Aside from slushy, wet snow (I won’t run in it), my least favorite condition is wind. Since I grew up where the Santa Ana winds blow in California, I came to loathe the headwinds. During the Snake River Half Marathon several years ago, we went out with the wind at our backs on a turn-around course. Yes, our pace was fast but I knew in the back of my mind that as soon as we turned around, the headwinds would be brutal, and they were!

In most of North America, fall is the relative calm before the storm of winter. Embrace the former while preparing for the latter. If you don’t have adequate clothing, invest in some for the cooler days. A hat can serve several purposes, to keep the sun from blinding you and for keeping your head warm and dry. If you sweat a lot like I do, a hat will keep you from losing too much heat. Likewise, if you tend to wear shorts, purchase some sweats or long runner’s tights. If your shoes get wet during a run, make sure you pull out the inserts and let them dry before the next outing. Better yet, rotate shoes—which means you need two or more pair.

I realize that when Jesus and His disciples were walking between the Galilee and Jerusalem or down to Jericho, they didn’t have Nikes. They probably used leather sandals even in the winter months. And yes, it snows in Jerusalem. We live in an age where comfort is preeminent. The least little heat, and on goes our air conditioning. The least nip in the room, and on goes the heat. Our bodies can, and do, adapt to the temperature and environment if we allow it. The cooler the temperature, the harder your body works to keep itself warm—which means burning calories by not turning on as much heat.

Whatever the temperature where you live, have a “dress rehearsal” for fall and choose your clothes carefully so you can exercise in comfort.

Don S. Otis is a certified Fitness Trainer and author of Keeping Fit after Forty. He is the president of Veritas Communications -www.veritasincorporated.com.

Benefits of Physical (and Spiritual) Cardio Training

By Laurette Willis –

“Keep thy heart with all diligence; for out of it are the issues of life” (Proverbs 4:23 KJV). This proverb of King Solomon’s is not referring to physical cardio training, but spiritual. We want to keep watch over what we are meditating on in our heart.

Is there unforgiveness or bitterness? Envy? Worry? If so, the answer is to exercise…. Exercise forgiveness, repentance and then cast your cares upon the Lord.

Being what I call a “Fit Witness” is wonderful not only for you—but the people around you! And they will want to know your secret. You can begin explaining your blessing with words like, “by the grace of God,” and then mention how you like to combine faith and fitness (such as doing PraiseMoves or prayer-walking).

As a child of God, you are a steward or caretaker of the body the Lord has given you. Did you know your body actually belongs to Him? “For ye are bought with a price; therefore glorify God in your body, and in your spirit, which are God’s” (1 Corinthians 6:20 KJV). Both your spirit and your body are God’s property. Don’t let that scare you if you haven’t been taking as good care of His property as you could. Instead, realize He has a vested interest in helping you take care of your body! Ask Him to help you.

Physical Cardio Training
Cardiovascular training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of your maximum heart rate. Some examples of cardio training include brisk walking, running, aerobics, cycling, elliptical training and rowing.

How Much Cardio
Most experts agree that cardiovascular training should last for 20 to 60 minutes, with the normal range being 30 to 40 minutes per session. Cardio should be performed a minimum of three days per week, with four to five days being optimal.

The Benefits of Cardio Training

• Burns calories
• Lose excess body fat
• Strengthens heart and lungs
• Elevates your mood—a real blues buster!
• Adds variety to your workout routine

When to Do Cardio Training
Most people find exercising earlier in the day is best. It helps them not to put it off. Some find after work is best for them. But any time you purpose to exercise is fine—just do it! Here are some tips:

• Avoid doing cardio exercises before bedtime. If you do, you may have a difficult time sleeping as the energy level of the body will be elevated for a while.
• If you are doing weight training too, try doing some cardio exercises right after, not before.
• A protein shake 30 minutes before cardio ensures you’ll have energy and won’t burn muscle protein during your workout.
• Exercise 2 hours after a larger meal.

Combine Physical and Spiritual Cardio
Select a scripture for the day and meditate on it while you are working out. Consider the scripture piece-by-piece and ask the Holy Spirit (our Teacher and Guide) to reveal hidden truths to you.

Build your faith muscles by speaking the scripture out loud as you are working out so you can hear yourself saying it. Remember, “So then faith cometh by hearing, and hearing by the word of God” (Romans 10:17 KJV).

Combining these two forms of cardio exercise will thus ensure you will keep your physical and spiritual heart with all diligence.

Christian Fitness Expert Laurette Willis is the Director of PraiseMoves Fitness Ministry (http://PraiseMoves.com and on Facebook http://bit.ly/aAlS4u ). Take part in her free monthly teleseminars at http://ChristianFitnessTeleseminar.com .

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.

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