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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

 

Breakfast Casserole- Leftovers Tomorow or for Lunch-Oatmeal(starch) and fruit June 12, 2017

I,have started with a specific diet with guidance from the,books and recipes of John ( and Mary)  McDougall. Dr.McDougall is a proponent of a starch centered plant- based diet. As a physician he has seen many patients benefit from this diet and do so for a long time.  It is a much easier lifestyle to adhere to since it is very satisfying with volume of healthful nutritious food. The starches as a foundation provide that satiety as well as fiber and nutrients. 

Potatoes and sweet potatoes plus winter squash , whole grains and legumes fill us up AND release nutrient rich energy.

What to eat in the morning? ( or save for lunch!!!)
        OATMEAL

Baked Oatmeal Casserole

Prep: 15 min. Cook: 10 min.                Serves:4-6

This is a great recipe to make the night before, then just heat in the oven for a rich and hearty breakfast. 

Ingredients: 

1 cup oatmeal

1 cup rice milk or non-dairy milk

1  cup water

2 Tbsp maple syrup or agave

1/4 cup walnuts, chopped

1/4 cup dried cranberries, currants, or chopped dried apricots

1/2 box oil-free, whole-grain cereal, crushed

sauce-

3 bananas

1cup crushed pineapple

1tsp cinnamon

1/2 cup orange juice or apple juice

1/2 cup blueberries

DIRECTIONS:

Combine all the oatmeal ingredients in a sauce pot and simmer, on low heat, until done, about 6 minutes. Pour into a casserole dish and top with the crushed cereal. Cover and refrigerate until morning.
Preheat oven to 350 degrees. Bake at 350 degrees for 15 minutes, until the cereal is just starting to turn brown. While the casserole is baking, make the sauce. Combine all sauce ingredients in a blender and process until smooth. Serve the sauce over the hot oatmeal casserole (the sauce may be heated if you prefer).
@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

 

 

 

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

 

Training Takes Effort..Sometime Effort “Hurts” April 24, 2017

My mileage is still limited to fractions of a mile but my lungs and heart are getting stronger and my body is trying to keep up. I should cross the 1 mile mark shortly and ….THE MARATHON DISTANCE IS SOON IN SIGHT…. Current complaints are coming from (in order of severity):

  • left knee
  • right shoulder
  • right knee
  • both ankles
  • low back

Now I am planning to strengthen the legs and back and increase the flexibility of the joints involved with a 2-3 stage program . Starting with easy sets of exercises, with low reps and advancing to some heavier work and eventually High Intensity sets and Intervals.

The first 100 pounds came off with help of the medicine to drain the excess fluids, now the next 100 will have to be earned with sweat and discipline. I am still walking but hope to mix in some easy running intervals in 2-3 months.

I have read a few books and a lot  web-based information on the training but one book I have is one of the famous IDIOTS guides…..

I am also relying on several books and sites for the walking/run training but my favorite is ChiWalking / ChiRunning information, videos and books by Danny Dreyer and Katherine Dreyer. Their website http://www.chirunning.com/ is loaded with great information and can send us on a great journey of information gathering and fitness adventure. The central focus of the running and walking programs is doing so injury free. This has great appeal to me as I come back to walking and running with a bucket of injuries.

I will keep a clear record of my progress and maybe even some photos but some of the potential “selfies” are still too gruesome to contemplate, even after a 100 pound loss.(how bad was I?)

NOW TO THE TITLE…

Yesterday I went for a medium distance walk and felt good and walked a little faster than I had in recent efforts. While doing the walk I felt a bit of strain in my lungs but I was breathing OK so I kept going. Ever since the diagnosis any question in my breathing /cardio-pulmonary system gives me pause. When I finished and checked my phone app…I had completed the workout at a level 20% faster than any previous walk. It certainly wasn’t a No Pain No Gain effort but there was some discomfort and i am glad for that. Time to try that a little bit more…maybe every 3rd workout.

now to figure a way to measure this and keep it both safe and effective for improvement

 

 

@martyroddy

 

Get Walking September 28, 2016

While rehabbing  a leg injury I have been doing a lot of walking and preparing to run again. The injury may limit my future running so I decided to look deeper into walking and the benefits of this aerobic activity.

  • Walking can be done on all he same terrain as running so muscular / structural benefits re the same.
  • Many races allow for walkers as long as you maintain a pace that will allow you to finish within the set time limits
  • Walking usually puts less stress on the body and therefore may be pursued for later in life for most “runners”.

Walking burns calories and builds muscle in much the same way as running…..walk/run faster and burn more calories per hour//mile.  Looking at basic numbers for folks concentrating on health and fitness as well as weight maintenance the math is equivalent.

http://www.thewalkingsite.com/beginner.html

In very general terms for very “general” people— Running will burn 100 calories per mile. Walking on the other hand or flip side of the same hand…. will burn 60-75 calories per mile.

The most important factors impacting calorie burn are bodyweight, body fat and effort level. There is a minor gender difference as well.  A 200 lb. person at a an easy speed (2-4 mph) can  burn 106 calories, a 300 lb. person might  burn 160 cals.

The same 2 people might  burn  127 and 190 calories at 4-6 mph.

This article has some good total calorie vs. body weight vs. effort level while walking.

How many calories will I burn walking 30 minutes?

The following article has great info on walking for fitness.

http://www.emedicinehealth.com/walking_for_fitness/article_em.htm

some-run-shoes-oct-2013.jpg

So grab your shoes and get walking.