Health Check

We have covered many items in preparing to begin a new exercise program, but there are still a few questions to consider before the actual training begins. These questions and their answers will determine whether or not we need to see our doctor before beginning. For some, this is a vital step that cannot be skipped because there can be negative lasting effects. We want this experience to be extremely positive.


• How rigorous is the plan you want to engage in?

Our mind may want us to believe we can tackle this new fitness program like we would when we were in high school. The older we get, the more unrealistic that becomes. A low-to-moderate rate of activity is recommended in order to get started. This will allow you to get a feel for how well your body responds to having a new regimen introduced to it.

• How long has it been since I participated in an exercise program?

If we have not been very active for a few years it may be wise to get a check-up in advance of starting the program. Whether we want to admit it or not, our bodies deteriorate with time and often our mind will lead us to believe we can attempt things we were able to do easily when we were younger. Don’t fall for those thoughts. It is wise to get a second opinion regarding our limitations.

• Are there age or health matters I need to consider?

As we get older, unless we have remained reasonably fit, it is not likely we can exert ourselves in the same manner we could when we were young. It is important to honestly consider if seeing a doctor would be wise if we are of a certain age or if there are cardiovascular factors that may put us at risk. We can look in the mirror and see ourselves, but we only see a small part of the picture. The unseen parts of our body are usually the ones we neglect over time and without proper care and information we put ourselves at risk.

After we answer the questions above, we need to reply to another set of questions by answering either yes or no.

1. Has someone in the medical community told you that you have heart condition and you should only perform physical activities approved by your doctor?

2. While performing a physical activity, do you notice any chest pain or discomfort? Do you notice any chest pain or discomfort at other times? Does your heart beat rapidly, sporadically, or slowly, at any time while you are inactive?

3. Do you ever lose conscientiousness? Do you become dizzy or lose your balance easily?

4. How likely are you to do further damage to an injuring, either past or present? Is it painful for you to stand, walk, or run?

5. Does it take an unusual amount of time for wounds or cuts to your feet to heal?

6. Are you taking heart or blood pressure medication?

7. Have you had significant, unexplained loss of weight in recent months?

8. Is there any reason whatsoever you can think of that should keep you from performing physical activity?

If ‘no’ was your answer to each of the above questions, it can be reasonably assumed that you may move forward with your fitness program, at least in a moderate fashion. ‘Yes’ answers on the other hand need to be taken seriously. In the same manner that we right out our fitness goals before beginning the program, we should write down why we have answered ‘yes’ to any of the questions presented above. Answering ‘yes’ does not mean you cannot proceed with your program, it may just mean you need to get clearance and guidance from your physician.

No matter how you answered, men who are beyond 40 years of age and women beyond 50 may still want to consult their health care professional and go over the questions with them. If you are planning on starting your fitness program by yourself or with a partner, consider again whether or not you need to use a personal trainer. You may not, but if you do decide to use a personal trainer make certain he or she is ACE-certified. You can consult with a health club in your area with a respectable reputation to find ACE-certified trainers. Another place to find ACE-certified trainers is the ACE website. Their internet address is acefitness.org.

Any time you start a new fitness program it is important to begin gradually and intelligently. Health matters may come up even after being in your new program for awhile and you would need to contact your doctor. But, if you have taken the above measures before beginning you cut the risk of health issues as you move forward.

Your health and fitness going into a new program is not something to take lightly. You may have some health issues when you start. However, if you take the steps of answering the questions above, consulting your doctor, if necessary, and hiring a trainer, if you feel you need to, you can rest assured you have done what you can to get off to a good start on your way to fitness and health.

No matter your current health status, there are ways and means by which you can achieve fitness. It could mean you have to take precautions before you actually begin. It is so much better in the long run if you plan by being honest with yourself about your current state of health. If you follow through with advance preparation you can control or even eliminate health problems that may exist for you today.

Set Short-Term Goals

Albert Einstein once said, “If you want to live a happy life, tie it to a goal, not to people or things.” That quote encapsulates a truth that resonates with me where it comes to personal fitness and health. Setting a goal or goals for what you want your life to be like when you attain the objectives you set out to achieve is of utmost importance to success.


You can begin a cross country trek in your vehicle, but without a plan or map you could end up anywhere or lost or worse. As you begin your fitness program it is extremely important to set goals for yourself. I really do mean goals, not just one goal. I like to set a series of goals for my work-outs. I ask myself, “Where do I want to be in a month, in 3 months, and one year from now?”

Having short-term goals is essential in getting to your ultimate long-term goal. It is important that we are able to track where we are as we move toward our ideal fitness and health goal. If we only focus on a long-term goal, such as running in a marathon, it can seem overwhelming because it may take months to get to where we are able to run a long distance.

Short-term goals are little incentives along the way to long-term goals. They allow us to win small victories along the way to our objective. They also serve as a progress marker so we know whether or not we are on pace or need to work a little harder.

Let’s assume we have a long-term goal and we have committed to achieving that goal. We want to set shorter, realistic goals along the way to keep us inspired and motivated. What would make up a short-term goal? How do short-term goals tie in to what I want to achieve long-term?

Short-Term Goal Setting

• Be realistic

     Know that if you have not lifted weights in a few years you probably won’t be able to start out where you may have left off when you did it last. If you have not run lately and you try to run 5 miles the first day you will most likely be disappointed. Give yourself a reasonable goal and a reasonable amount of time to get to it.

• Be definite

     If you want to be able to be able to do pushups, define how many you want to do in a particular timeframe. Let’s say it’s our first week of doing pushups and by the end of the week we want to be able to do 10 of them. We need a plan of action that will get us to 10 pushups by the end of the week. Maybe I can do 5 to start out with. The next day I need to push to do 6 or 7. If I have 10 pushups in mind I need to stay on pace to get there by the fifth day of the week. If you want to be able to continue to increase, set definite goals for the day, a week from now, a month from now and so on. Mark a calendar with the dates you want to complete each goal.

• Write out your short-term goals

     More times than not, when trying to achieve our fitness goals, we are going to do a variety of things in order to work the areas of our body that we want to improve. Trying to keep track of it all in our head can be a daunting task. It is quite helpful to write down our short-term goals for each individual exercise or run we are doing. That way we can visualize our progress and stay focused as we go.



• Adjust as needed

     Along with being realistic with our short-term goals, we need to be able to adjust them as we get a better feel for how our body is performing. We don’t want to underestimate our body’s ability to perform, but we also don’t want to cause setbacks in our program by doing things to early or causing an injury. It may be that we can do more than we thought we could at the outset and we need to increase repetitions or how far we run. Be honest with yourself throughout your routine and adjust accordingly.

• Self-analysis

     While you are working on achieving your goals, make certain you are listening to what you body and mind are telling you. Are you getting all you want from your daily work-out? Are you able to push yourself to get where you need or do you need a partner to help you along? Do you need to hire a personal trainer to work with you? Don’t quit when the going gets tough.

• Celebrate your achievements.

     Your long-term goal may still be out there in the future, but that doesn’t mean you should put off recognizing your short-term achievements. When you achieve a short-term goal make sure you do something to acknowledge it. Treat yourself in some fashion. Let others know what has happened and they can celebrate with you.

Remember, it is important to set short-term goals for many reasons. They keep us on track, they keep us moving forward, they help us stay in tune with our bodies, and they allow us to enjoy the ride if we use them correctly.

We may be able to visualize what we want to look like once we get to the ideal fitness we want, but we don’t always take the time to measure the cost of getting there. Many people have started out without a plan and had unrealistic thoughts of the journey. These people get defeated early on and decide it isn’t worth it because they did not plan.

Goals are designed to make you feel strong and capable and they do if we stick to them. Sticking to goals isn’t always easy, but it is much easier to get where we want to be if we use them properly. It is not enough to set long-term goals if we truly want to succeed at becoming fit. If we only set long-term goals we are more apt to find a reason to stop exercising.

Short-term goals can help us feel good about our progress along the way. They can set a course for us to succeed. You never, ever want to give yourself a reason to fail. So dream and take action by way of short-term fitness goals.

Exercising Mental Toughness

  

MTXE (Mental Toughness, Extra Effort) was a mantra adopted in the 1980’s by the Wichita State University basketball team. I recall seeing the letters MTXE painted on their basketball court and was curious as to what it stood for. Once I was able to determine what the acronym meant I loved it and took it to heart.

Mental Toughness, Extra Effort painted a mental picture that embodied the use of mind and body to overcome any obstacle that may stand in front of a person. It helped me realize the mental aspect and the physical aspect of a challenge are equally important when one sets out to achieve a goal. As I recall, those 4 letters resonated with me as much as anything a coach ever taught me.

Previously, I wrote about how the mind can be a tricky beast. On one hand, it will allow us to perform great and limitless things. On the other hand, it will allow us to convince ourselves to remain sedentary, lazy, or even depressed. It is of utmost importance that we control our thoughts and recognize those times we begin to believe things not in our best interest.

When we begin a new routine, such as a fitness and health program, our minds will try to convince us to take the easy way out.  I started and stopped working out several times prior to finally sticking with it. Finally, I convinced myself it was time and any negative thoughts I had were going to be immediately dismissed from my mind if I was ever going to get into shape and live the fit and healthy life I want to live.

Our bodies can take a great deal of punishment. It is really remarkable what we can put them through and how responsive they can be. However, it is necessary to mentally engage in a physical activity in order to get the most benefit from it. Here are some tips to get in the right frame of mind before you set out on your fitness journey.

·         Self-Talk

A pep talk is something all of us need from time-to-time. If you begin to struggle in your work-out remember the commitment you have made and think about how much good this is going to do for you if you just get through it. Any fatigue you are feeling is only temporary, but the long term benefit will far exceed this moment. Reward yourself through positive affirmation once you have completed the day’s exercise.

·         Take your time

Especially when you are just starting out it is important to do your routine carefully so you do not get injured which would just push your goals back further. Also, you want to get a good feel for what you are capable of and you want to use the correct techniques in your routine to give you the most benefit. You can use breaks between routines to rest and regroup.

·         Be your own advocate

Remind yourself that this is a marathon, not a sprint. It will take time to get to the fitness level that you want to obtain. Think about how much better you are going to feel and look as you progress. Feel free to change up the routine a bit if you need to. Just keep moving.

·         Adopt a phrase

I brought up MTXE earlier in this article. Using a phrase or mantra to get through the tough has helped me through many difficult work-outs. Thinking your phrase or even saying it aloud can be very beneficial to reaching your goal. ‘One day at a time ’, ‘Push through’ , and ‘I am worth it’ are just a few common phrases that can be helpful to you. The key is to make it your very own and live it out.

·         Use visualization

When I was in sports in high school I learned the importance of mentally visualizing going through the motions of the athletic competition prior to actually performing. Closing my eyes and imagining what would happen in the game or event was incredibly valuable to me. If I had gone over different scenarios in my mind I would perform much better once those actions played out in real life. I wasn’t caught off guard as often when adverse situations arose on the field of play. I still use visualization a great deal in my everyday life. It has become routine for me.

·         Bring your music

I enjoy all types of music so this one is easy for me. Music can complement a work-out perfectly. Load your  iPod or mp3 player with your favorite tunes and increase the enjoyment. Not only do you get to hear the music, it can provide a mental escape to where you don’t think as much about being tired or quitting. In fact, using the right types of music will lift your spirits and may help you to go longer and feel stronger than you may have otherwise.

·         Pick a time

Now I must confess I don’t always work-out at the same time each day. I have 3 children and they require my attention throughout the day and often times it is during the time I have set aside to train. However, I do try to consistently train in the early evening right after work and most of the time it works for me. I seem to be most alert and focused at that time. Pick a time that works best for you and try hard to stick to it. Consistency is what is needed when sculpting the body you desire. The time you train is going to change occasionally, but try your best to carve out a specific time for yourself.

·         Change it up

One thing about working-out is that you will hit periods where you plateau or level out. You won’t see the changes in your body that you did earlier. It is at these times you may want to change your routine a bit. Try other movements that will work the areas of your body you are trying to transform. Try a different time of the day, try different types of music, or try a different location. Just don’t stop what you are doing. It happens to everyone to some degree.

The mental part of fitness training is equally important. Your mind can be a distracter from the task at hand or it can be an unrivaled proponent as you move toward becoming fit. The better you harness its power will determine how successful you are at creating the new you.

Starting Out/Starting Over

The mind is a powerful thing. The mind will allow us to believe we can achieve great and wonderful things. On the other hand, the mind can convince us to do what is easiest, what might bring the most immediate pleasure.

Starting afresh with a workout routine is an area in which our mind often acts in the manner described above. Some people get to the point of frustration with their fitness and health and their mind will not take no for an answer. It may be that it is a weight concern issue that must be addressed. It may be that a person is worried because of the history of health in their family. It could be a doctor has given an ultimatum concerning your personal health. It may be any number of reasons. The bottom line is something has to be done.

A person may be motivated to get started with a routine because they want to have the endurance to complete a marathon or go hiking or go on a ski trip. It could be they want or need to relieve stress in their life. It may be they are finding it harder to do daily tasks due to their fitness. And then there are those who have just ‘bought in’ to being fit and it is similar to a hobby for them.

Most of us have experienced the other end of the spectrum where we allow our mind to just say no to fitness. It is so much easier to eat whatever we want. Watching television can stimulate our mind, but really does little for our health. Reading is great for the mind, but again, it is of no use to our fitness unless we are doing it on a treadmill. The internet provides us with hours of entertainment; however it takes time away from what we could be doing to benefit our bodies.

We dismiss the idea of healthy activities because they require us to do something, to get up and move. All you have to do is look at our nation’s health statistics to see that we don’t fare very well when it comes to exercise. Just look at the charts below from the American Time Use Survey.

Obviously, people in the Pacific region of the United States are more likely to participate in sports or exercise activities than the rest of the country. But, they are 50% more likely to do so than people in the East South Central and West South Central regions.
 

Education most definitely plays a role in sports and exercise participation. If we look at people 25 years of age and older, individual’s  with a bachelor's degree or higher were more than twice as likely to take part in sports and exercise activities on most days through the years 2003-2006 as those who graduated high school or did not finish high school.

Below is a further breakdown of specific activities used.

I present these charts only to give an idea of what exercise and fitness looks like in America. Certainly there are many factors that go into how and why and if people workout. But, none of this should be used as an excuse for not working toward being fit.

Rather than making excuses we are going to be about overcoming obstacles in our path. Life presents us with obstacles almost daily. Maybe your alarm didn’t go off at the usual time. Maybe there was a detour on the way to work. You might have to stay late at work to get something done.  Your children may need help with something at a time that is normally yours to use.

Our goal is to not let life get in the way of our fitness and health. As important as it is to be fit physically, it is also important to be fit mentally so that when life throws you a curve you are prepared with a plan B. Positive thinking plays a huge role in fitness.

Starting a fitness program is challenging, so having a plan of attack is crucial. Managing the ‘what ifs’ will allow you to stay focused on the task of becoming fit and healthy. There are a number of things that can be done to get your program off on the right foot and keep you there. So we are going to present a few suggestions before you run that first mile, lift that first weight, or do that first sit-up.

First, write down in your own words the reason(s) you want to start a fitness program. Be as specific as you can be. Mentally, you will need to go over what you will need to start. You will also need to analyze your ability to do what you have written. Re-read your reasons making changes if you need to.  At this point you should fully commit to giving your fitness and good health a fair chance.

After we have described our desire in detail, analyzed our ability to carry out the plan, and thought about what is needed, it should clarify what we need to do. It is very important that we do each step in preparation in order to make this new adventure a success. Planning in advance, how you will adapt to different situations prior to starting will take away discouragement when roadblocks show up. You and I want you to be successful. Committing through preparation at the beginning will go a long way in establishing the mental focus that is necessary. Communicating our commitment to others is not necessary, but it is a great way to hold ourselves accountable for the long haul.  

The time has come to improve your physical health and fitness. Our current fitness level is the result of the activities we engage in regularly, for good or for bad. Starting new disciplines allows us to change if we really want change, and have the life we desire. Establishing new disciplines however, is a challenge for most of us. Doing what has been described above gets us engaged in the process of change. Once this is completed you are on your way. Good luck!

Get started!

For most people, physical training begins early in life in school physical education class. For many kids this is the only exercise they get these days. The desire to be physically fit when we are young is pretty low on our list of priorities. Many times parents allow their children to spend hours playing video games, watching television, or doing some other sedentary activity, as long as it is keeping them busy.

Fitness isn’t really addressed until high school when kids begin to participate in sports. Even then it depends on the coaching staff’s belief in being fit and the stamina it takes to perform at a very high level. I was fortunate to have coaches in high school that gave me a good blueprint to follow where fitness is concerned. I did not always follow it during my formative years, but it was something I have been able to recall and replicate when I finally understood the full benefit of being fit.

 I often look back on the athletic training from my high school days and realize how blessed I was to have the coaches I had and what I learned from them that has propelled me in life. Running hills after a 2 hour practice was not fun, but it taught me to dig deep within myself to complete the activity. I was not about to fail in front of my teammates. Doing line sprints on the school’s basketball court after a long practice challenged me to keep pace with the rest of the team and I were to stay up with the guys who finished first the coaches and other players would take note. This became a source of pride and determination.

I learned that after high school and college I would have to be my own coach, pushing myself and setting workout program. It took me quite a few years to become consistent with a routine and then stick to it. There were all of kinds of excuses available to me and I found them to be convenient. I had to focus on work and social life. I was too tired. Working out could wait. I’m sure you can think of many more, but when we are young we have this feeling of invincibility that tells us we are okay the way we are when it comes to our health.

If I could go back and tell my 20-year old self one thing it would be being healthy and fit positively affects all aspects of life. So, what I would be saying is, your work, social life, and your general outlook on life change for the better when you are fit and healthy. The attitude toward your job is better. You are more confident in social situations because you look and feel better.  It is quite amazing how your world just seems brighter.

For the past 3 years I have devoted myself to my fitness and health and the difference in how I feel physically and mentally is remarkable. I wish I would have done it sooner, but I didn’t so I can’t dwell on that fact. All I know is that over time it has become a lifestyle choice and even though there are still days I have never felt better.

I share these things because I feel that everyone should understand that when friends, your family, your doctor, anyone you hear tell you how important it is to eat right and exercise, they are absolutely correct. There is no downside to this and the benefits are extraordinary. Your good health and fitness will allow you to function at the levels at which you were designed to function at. You will benefit yourself and the people in your life that you care about.

I started this blog because I am passionate about fitness and health, not just mine, but yours as well. I call the blog Blue-Collar fit because I like the down and dirty approach it sometimes takes to get where you want to go. Some of you will start out just using your own body to begin working out. The beauty is that you can use your arms to perform basic exercise movements like pushups and pull-ups, etc…. You can lie on the floor and do sit-ups. You can use your legs to run ever increasing distances. Most of us have what it takes to start. Along with desire and some patience, you can be well on your way to the physical transformation in 30 days or less.

A blue collar worker is typically defined as a manual laborer, someone who uses their own hands, arms, back, and legs. They can be skilled or unskilled. Often they are building something physically. That is how you can become fit as well. You don’t need fancy equipment or a gym membership or special clothing. You can begin your journey to fitness by making your own body to transform itself. How great is that?

You can start out anywhere. You can start exercising in your living room, in your basement, your hotel room, the stairwell at work, and many other places you come across every single day. We will get into more exercises you can do just using your own body as we go.  But, suffice it to say, the lack of exercise equipment should not stop you from getting a program underway.

Finally, make no mistake about it, you can workout everyday and that would be fantastic. But, you have to be able to balance that work with a healthy diet plan or you will never achieve the results you could. You can also undo your hard work by neglecting your diet. Physical fitness and diet go hand in hand. You can do one or the other. However, to be the best you can be it will take partnering the two.

This is not meant to be a get fit quick scheme. There is nothing magic about getting into shape. It requires inspiration, motivation, desire, patience, and even more. When looking back over the past 3 years, I had to overcome a great deal of internal battles to get where I am. I am glad I did and you will be too!