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Heart Failure, A Fib and Weight Loss November 19, 2018

I have been living with AND AWARE of my Atrial Fibrillation ( AFib ) induced heart failure for about 18 months and I have seen benefits of a proper diet and exercise as well as the results when I slip.

I had a small health setback and put on a bunch of the weight I had lost and am feeling the effects of the AFib more and more. Focusing on diet ,low salt and low fat hav helped , but combining with exercise and weight loss will return me to the path of health.

The following video talks about the benefit of even a 10% reduction in weight. Since my BMI is up there and my weight is too, my ultimate loss could be as high as 35%.

https://youtu.be/RqRy1n-3SVc

I am enjoying the current trip to health but want to create a lifestyle that will keep me in a comfortable zone.

Dr. Gupta discusses the benefit of diet, good sleep, stress reduction and exercise for both the weight loss and AFib reduction. I see the above package as a team or total prescription. ..exercise helps sleep and stress, less stress helps sleep and diet, good diet gives energy and well being….

It all builds on the other and I look forward to,the journey.

A quick video on exercise… https://youtu.be/aHqfgs5lEGk.

@martyroddy

 

Salt a necessary Evil ? Can you balance Sodium needs and salt content with Taste ? October 17, 2018

I have difficulty when I eat too much salt/sodium. Years ago I had some difficulty with stiff joints and fluid retention in areas injured years before, when I ate too many salty foods.

This is still a challenge BUT my current diagnosis of heart failure and Atrial fibrillation ( A Fib)  brings the intake of salt back to the forefront with much more that a little joint discomfort. When i have too much sodium I notice it in my breathing and sleep and spend the next day eating fresh veggies and fruit and trying to sweat( or get to the gym) .

So what is the expert view? Or at least another view or 2

Found a few videos with info.

Quick video on some problems with salt intake and sodium in the body.

This video mentions 2300 mgs. as the target but some think that is too little. Look into personal needs and discuss with doctor and nutritionist/ dietitian. Get professional help- with expert that is familiar with your diagnosis and activity levels. I exercise and sweat a lot But still have to be careful.

Personally I avoid processed / boxed foods and limit salty snacks like ,movie popcorn, to a monthly splurge.

This video lets us know what we need, according to the makers.

 

Now I am a big fan of the movies and a bowl of popcorn….I only get it if i can go to the gym or for a hike/walk and sweat it out right after. Luckily my gym is in the same center as my favorite theater.

But I continually study ways to improve / maximize my health so i will add more on salt or maybe focus on the good minerals like potassium and magnesium.

@martyroddy

 

Heart Failure- Help yourself, Share and Help a Friend October 10, 2018

While living with Heart Failure and Atrial Fibrillation I exercise and eat right and read and learn about my situation and how to overcome it. … I am going further to adapt my life and lifestyle to the diagnosis but so far so good.

I  have more weight to lose and need to more fully change my life but I will continue to share things I find and like , even if I only like or learn a small thing

The following video had 2-3 good things and plenty of useful basics.

 

Just focusing on exercise… Good in moderation= build up to what fits for you.  Why?

 

@martyroddy

 

I got a little Focused on the Concept 2 Rower this Month August 29, 2017

During the recent month( ending today , as far as Concept 2 measures, for Dog Days of Summer Challenge) I was ( we were) challenged to row a total of at least 100,000 meters between August 1 and 28. It seemed like  fun idea when I first read about- a distraction from us sweating and a goal to reach for.

I looked at it a little more closely and was shocked to realize that in the 3rd and 4th weeks I would need to row 4300 and 5800 meters per day to reach the weekly/month goals.

Now these totals were not that big for someone who had been rowing hard for some period of time or was in training for races etc, but I just re-started rowing in April following a diagnosis of Heart Failure ( A-Fib)  I started with a cautious and slightly difficult 500 meters. BUT>>>> I decided to  GIVE IT A GO and jumped in and had some fun. Prior to August 1st I had been mixing up my cardio at the gym and doing some resistance work. After week 1 other cardio went away. I needed all of the gym time o get the rowing done…now I was a little upset but then realized it was a good substitute and temporary.

As the 2nd week started ( goal of 20,000 meters) I shifted away from Cybex Arc-trainer and Cybex bike cardio cross training but continued to do some resistance exercises with machines and barbells. The resistance work was also more narrowly focused during this time to Push type exercises (presses and similar moves) since the rower was concentrating on Pull type work.

Then I had to figure out how to do all of this rowing and keep my focus, I utilized the workouts sent out everyday in emails from Concept2  ,http://www.concept2.com/ , and from some suggested interval training workouts found on youtube. In much the same way that a “watched pot doesn’t boil” a watched “workout monitor meter measurement doesn’t add up”  I needed some ways to pass the time as I worked out. I was rowing 20-30-40 or more minutes everyday. As I did the workouts(i.e 2 minutes hard, 1 easy or 250 meters hard and 250 easy…) I was able to achieve the distances required and avoid the potential boredom

The following video is an example of one of the workouts I used.

It was fun and I look forward to the next challenge and I may create one for myself- like building my lifetime total on the rower to the 1 million meter mark. I am above the 1/4 million point after this recent month. My ultimate goal for the current period is reaching my bodyweight from middle high school years (245lbs).

An example of workout I was doing and am returning to ( in addition to rowing or biking or walking) now that I have completed the challenge

 

@martyroddy

 

 

Change Begins with Choice (thanks J.Rohn) June 20, 2017

“Motivation is what gets you started. Habit is what keeps you going”    -Jim Rohn

I read an article by Jim Rohn about making changes and how to go about it, even when it is difficult. The fact that it is easy to ignore  and take the easy path so it is true that we must make the decision, the choice first…..

In  recent medical WAKEUP I found I had developed heart failure and Atrial Fibrillation (A Fib) . The initial treatment focused on losing, flushing fluid from the body…a secondary benefit of that was a loss of weight. This benefit showed itself when I began exercising and walking. A drop of 50 then 70 and now over 100 pounds has reduced the strain on my body, knees and legs allowing me to workout more frequently.

The cardio workouts are strengthening my heart and lungs and the weightlifting is strengthening the body and spirit…I love walking and running BUT pushing weights is a BLAST.  As I lost a lot of fluid weight and it is still gone- now I workout and lose the Fat and Gristle and continue to drop the weight, move towards a target body-weight and body shape for my 80 inch body .  Time to decide on where to settle but for now somewhere in the 245-250 lb neighborhood is the target.

Looking at the article by Mr.Rohn- I need to make the decision everyday to workout and eat properly. This will help develop the HABIT to allow for success in the process and later maintaining the target fitness level.

Will use this and other Rohn ideas and writings for setting and achieving goals and success.

 

http://www.success.com/article/rohn-change-begins-with-choice?utm_source=Maropost&utm_campaign=5%20Money%20Principles%20You%20Need%20to%20Know&utm_term=Jim%20Rohn&utm_medium=Email&mpweb=574-3714673-742241295

 
@martyroddy
 

BROKEN HEART FITNESS – Fitness Group for Cardiac and Heart Patients  June 15, 2017

Broken Heart was the first name that came to mind. It doesn’t say the heart is done, just that it is broken in some way and can be improved or maintained. 

A fitness club or workout group that is focused  on cardiac issues relating to diet and exercise is an obvious group and many fitness clubs and groups address cardiac wellness and health in general . A group of this nature would focus specifically improving and / or maintaining the heart health , especially after a diagnosis of heart failure or heart disease.

Organizing, leading or supporting a helpful group provides the volunteers (some that are experts – interested patients or family members ) the opportunity to give back while also improving personal cardiac health and strength as needed. Service in the support of others is what we are here for.

God designed us to give or lend strength to others and those in need. It is one of the ways we fulfill His great Commandment : love other people as much as we love ourselves .  Heart Patients, heart experts and other interested persons can assist a group in organizing and succeeding.

The club/ group is being formed with the goals of :

  1. Assist all members in achieving fitness goals
  2. Promote best total health for all members
  3. Provide diet and food guidance and support
  4. Support lifestyle changes necessary for recovery and strength

If interested please follow up with comments and we will reply via email. 
@martyroddy

 

Heart Failure, Heart Health and Nutrients- POTASSIUM May 31, 2017

Now that I am continuing my challenge with heat failure, and since I am continuing to use diuretics the potential for flushing necessary nutrients from my system grows every day. 2 of the more important minerals are POTASSIUM and MAGNESIUM.  This post will focus on getting enough potassium back in our bodies.

 

Low potassium levels can cause muscle weakness and heart rhythm disturbances. Reduced potassium can lead to -HYPOKALEMIA-  which can cause muscle cramps, muscle aches and muscle weakness(as noted above). The heart is a muscle so cramps and weakness can be problematic. Another symptom is heart palpitations.

We can end up with reduced/low potassium as the result of the medicines we take to deal with our cardiac issues.

With all this concern- where can we get potassium in our diet?

POTASSIUM N FOODS:

  • potatoes and sweet potatoes    600-900 mgs (depending on serving size)
  • beans                                             400-600
  • dried apricots                              500-1500
  • avocado                                        700-900
  • banana                                          400
  • dark leafy greens                         150-200
  • Squash-winter                              350-500
  • mushrooms                                    100-300

 

With a thoughtful but simple combination of the foods we can rest assured that we have enough potassium in our system to prevent any serious challenge with our hearts.

What will you add to your daily diet?

@martyroddy

 

Some Secondary Goals as I Return to Fitness and Health. May 21, 2017

I realized the other day that I need to expand my set of goals and objectives for my current fitness journey. The obvious and most pressing is strengthening the heart and lungs, the entire cardio-pulmonary system, as a result of my heart failure diagnosis. As that is going forward I need to expand the focus to  total body program .

I need to :

  1. increase knee flexibility and suppleness
  2. add some speed and even “jump”
  3. total body flexibility ( exercises and maybe Yoga)

The following videos address some of my personal concerns with my knees as I start over and get BACK in shape. I find that my knees have been stiff and occasionally sore. As I continue to exercise I will do these moves to help the knees…which will help me continue. I have also joined a gym @Snapfitness and I have used the bike and rower ( @Concept2 ) for knee relieving cardio. Some workouts I combine cardio tools for increased burn and reduced stress on knees.

In the long “run” my body will improve and knees will feel great as I maintain a steady weight loss and fitness program . Lower body weight will stress the knees much less , and since i have already dropped 100+ pounds the knees feel pretty good.

VIDEO: A few exercises to help keep the knees healthy and flexible

VIDEO: Specific exercise for the knees

 

Now I will address the 2nd and 3rd item in more depth later but here are  few related links.

SPEED….

http://pin.it/dnVAW6Y

and

http://pin.it/HdRdjdJ

FLEXIBILITY…

http://pin.it/t2qikKx

and

http://pin.it/4URU54z

More to come- add any questions or suggestions- always love to learn and grow.

 

@martyroddy

 

Getting close to ACTUAL MILEAGE with My Workouts/Walks May 1, 2017

This is a little bit of fun with the words as I continue my journey to recovery from heart failure and creation of a fit and healthy body. Walks are increasing to 5 per week and time/ distance is also growing.

The play with the title is the fact that I am about to walk a mile. I have been mixing up walks of .25, .55 and up to .79 miles so far. One day this week I should cross the mile marker in a workout.  This will also be the walk of longest duration. Future plans include daily walks alternating 30-40 minutes with workouts of 50-70 minutes. As I get more fit, lose the weight and strengthen my knees I hope to add miles and once a week go,for a personal best distance and eventually…..RUNNING. 

Break out new runners and get going…Of course I am walking in these and will run in them as well.

I have also felt and increase in strength for my legs as I have been doing a few sets of squats . I will add step ups, and lunges. 

I recorded a video during a recent workout….​

Now to,get back to work and have a good eating day.
@martyroddy

 

Looking into Starting a Fitness Club for Heart Patients April 6, 2017

I have been walking and exercising and getting stronger at a slow and steady pace since my diagnosis with heart failure and Ateial fibrillation . With the medicines I have also lost significant weight, which I hope to keep,off with healthy lifestyle ( exercise and diet). 

The best thing about the current weight loss is of course easier breathing but a secondary benefit is the reduced stress on my legs when I go for a walk and eventually runs .  My knees have some damage from other sports and the loss of weight gives me a chance, an opportunity to workout and get fit and heal the heart, knees and body.

I have been part of running and training groups in the past and the group “pressure” and camaraderie made for a great dynamic. Therefore I thought a group of like minded ( and body) cardiac-heart Patients could support, push and help each other reach physical goals.  The goals include weight loss, restoring heart function , life extension and possibly overcoming the dis-ease with exercise and diet.

There might be some medical guidance needed but exch member will also be responsible for their own medical needs and controls.

I have sent an invite out with Craigslist and will see where and how,this goes.
@martyroddy