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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

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Are You a Runner or a Jogger ? August 14, 2018

I have often heard folks who run regularly “put down” folks that jog. They seem to think jogging is some how inherently LESS than running….or joggers are not up to the same “level” as runners.

When a person has a pair of sneakers, tennis shoes or running shoes on (depends on where you live, RIGHT??) and is on the road or track or treadmill they are , we are all the same …AT THAT MOMENT.... Are you running or jogging?

We are all working out / exercising and becoming more healthy and fit.

Joggers go out on the road track or treadmill regularly but usually have a smaller chance of injury because they tend to take it easier with each workout. Many of us “joggers” have chosen to be joggers to take it easy and exercise with focus on fun and fat and not time and performance. I have run in well over 100 races, but as a one time football player…the running is strictly for fun and fitness( physical and psychological )

Many runners and joggers share the same silly, shiny sweat resistant clothes, funny shoes and even crazy electronics. Let’s share the love and move and seat together.

@martyroddy

 

Cardio Training at the Gym July 23, 2017

Now that the Heart Failure diagnosis has been "lived with" for a few months and physical activity and exercise has been adjusted to live with AND overcome the challenge.

Now the most simple exercise is walking and later running BUT with funny knees I must do a variety of cardio/ aerobic exercises to pump the blood, build up the heart and lungs and rebuild the rest of my body. I joined a gym in my neighborhood that offers a few benefits…in this order:

  1. Concept 2 Rowing machine
  2. Reasonable price
  3. 24 hour access

I posted a video of the Cybex ArcTrainer, it is the first "elliptical " cardio machine I could use. It has a proper range of motion for my 6 foot 8 inch body, and long monkey arms.

https://www.youtube.com/watch?v=r58nxtqD_zQ&feature=share

I have gotten to,the point where I can go 20 minutes ion the machine but I am loving it and will push until I can go,30-45 minutes. I am enjoying the ArcTrainer almost as much as I enjoy the Concept2 Rower. I also mix in walking at home around my neighborhood And when necessary on the treadmill at the gym.

https://www.youtube.com/watch?v=_YfAjjVsWEI&feature=share

I continue to workout, get strong and lose weight. I have a distance to go to reach my target weight (weight freshman year in High school) and it is a good ways still to go BUT I have lost over 100 pounds to date,
My food plan is working and might be do-able for he long term.

@martyroddy

 

What are My Goals?  Do You have Goals?? July 6, 2017

What you get by achieving your goals is not as important as what you become by achieving your goals.                    Zig Ziglar

I have been a goal setter and goal planner for a long time. In my younger life my goals..or my written goals were almost exclusively sports , athletics and physically related. A few examples included improvements specific stats in a sports situation or reaching a target weightlifting maximum during offseason workouts.

There were some goals in other settings, usually academic but they were barely written done and if so, the details and plans were limited to the target accomplishment but with limited details about the work required.

Later in life I wrote out some goals and even accomplished them. This was limited in scope and success. 

I have now created a broad set of goals and my current health/ physical goals have taken on a new importance. The March 2017 diagnosis of HEART FAILURE, created an urgency that a “generic” weight loss / GET FIT goal may not have. Doctors have suggested diet recommendations and limitations as well as some exercise, they have agreed to my general plan of getting back into shape as I drop weight and move towards a physical situation that is most healthy.

    My physical goals include a variety of the following….
  1. Weight loss of 150+ pounds (good progress..)
  2. Return to running and participate in a few races for fun and travel
  3. Participate in group fitness classes and/ or events
  4. Have great energy, good rest and a positive attitude because I feel great

Time to get to the gym, us ether elliptical, now,that I can, and work on the tower and bike as well.
@martyroddy

 

Elliptical Machine- Low Impact Heart Training Machine June 30, 2017

I recently tried to use the elliptical trainers at the gym[ @Snapfitness ] and was pleasantly surprised that i could use these machines. Over the years I have tried different elliptical trainers at different gyms BUT they were all too small.

Small is a function of the rage of motion or stroke length for each leg/foot movement as well s the arm motion.  Using these “too small” machines created discomfort and cramps in short order. Now I tried the machines at my new gym and loved the motion. So I took the machine “for a spin”  and enjoyed the workout. Heck “enjoyed” might seem like  funny word for the sweaty, discomfort I found my self in after 10 minutes. It was a joyful discomfort and i looked forward to future workouts.

I went back to the gym the next day and did it again  This time I planned for a 10 minute workout and when I recovered, I did it again for 5 minutes.  This was a good workout and i look forward to doing it regularly , now that I can.

This will be great for my body and heart as it cranks the blood through me and burns the fat and gristle from me. All of this with minimal stress and threat to my questionable knees. I will also walk outside and on the treadmill until I reach a target weight..at which time I will start running and a run-walk program.

I have attached a basic elliptical use video and fun workout video. I like workouts with a structure, especially that can require a little bit of concentration during the workout- helps pass the time.

I am down almost 140 pounds…..Now with this new calorie eating tool…. bring on bikini season.

 

 

 

@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 – OK Now Whats for Dinner? May 30, 2017

The diagnosis of heart failure is/was shocking but additional information and research revealed that :

  • it is not a death sentence
  • it can be lived with and
  • it can be overcome with diet and exercise

Now when I arrived at the hospital I could not walk 20 meters without being out of breath, the diagnosis was actually a relief before it was a shock.  I now knew why I felt so bad. AND the medical team made it clear that I  could overcome and even thrive.

A lifestyle change that includes adjustments in diet and an increase in exercise. The diet will be a lifestyle change “forever” not just temporarily reducing calories and  weight for now. It has been fun, learning some new foods and recipes.

There are 2 authors/physicians and cardiac experts that i have read about before and have read A LOT about recently.  Drs. Dean Ornish and John McDougall have been proponents of very low fat, plant-based/plant focused diets.

Dr.Ornish published a great book, EAT MORE, WEIGH LESS  and it is loaded with great recipes as well as tremendous common sense information with evidence that such a diet improves and even heals heart damage.

Dr.McDougall has 2 “cornerstone books” , MCDOUGALL PROGRAM FOR MAXIMUM WEIGHT LOSS and THE STARCH SOLUTION. Both focus on plant-based, low/no fat diet choices much like Dr.Ornish.

Where to find these guys?  search the web or go to:

  1. http://www.ornish.com
  2. http://www.drmcdougall.com

BUT WHAT CAN WE EAT?

  • Beans- dried or canned (choose salt-free) – loaded with fiber and protein
  • Garlic – eat, add to foods and take as supplement
  • Spinach and Dark,leafy greens
  • nuts and seeds – good fats and loaded with minerals and protein (almonds,walnuts, brazils, sunflower seeds, sesame seeds, pumpkin seeds
  • salmon- great omega fats as well as protein
  • soy protein- organic tofu, tempeh, miso , edamame beans
  • whole grains
  • fresh fruits and vegetables

A future post may include information on specific nutrients required for heart failure patients( magnesium, potassium, good fats).

 

 

@martyroddy