Get Fit, Get Well

12/30/2022

Part of the beauty of living in Sierra Vista, Arizona, is that we can spend time outside year round. But I've found over the years that getting outside anywhere is a great way to raise the spirits... of course, some might say that's because I'm not living where there was a Once-in-a-Generation snowstorm!

Feeling that holiday BLAH that can come around this time of year? Wondering what goals to set for 2023? Hit the sidewalks or the trails. Walk through a forest, a neighborhood, or around a park. Get out and breathe! 2023 is going to be a great year!

12/02/2021

Thanksgiving’s over, put that triple turkey, bacon, French fry sandwich away! I love to talk about nutrition. But I may be one of the few. As a full-time trainer I would try and get people to keep a log of what they ate, so we could hone in on their goals, but more than often I’d basically get a blank piece of paper accompanied by a lot of stammering. Too funny. We can talk about nutrition in the near future, but today I wanted to cover something else—the 3 principles of a workout plan.

Duration, intensity, frequency. Pretty simple. Getting positive results from your exercise activities depends on you finding the right mix of these concepts FOR YOU. Afterall, it’s all about YOUR goals.

Duration: How long you exercise each time.
Intensity: How hard you exercise each time.
Frequency: How often you exercise.

I know, commonsense. Easy to understand. The difficulty is in what to do and getting’r done. Being honest with yourself.

If I exercise for 5 minutes, never breaking a sweat or raising my heart rate, 1 time every few weeks, well it’s very unreasonable to expect results. But if I set the goal of 30 minutes, 3 times per week and break a sweat or get my heart, say, to 120 beats per minute 5 times per workout… it’s going to benefit me in several ways.

First, you set a goal. Then you tailor those 3 principles to deliver the goal at a set time in the future. While weight loss is a popular goal, it can be any goal you decide. Want to feel more stamina, be able to impress classmates, keep up with the wife or a grandchild, look more toned for swimsuit season? Then decide when you’d like to reach that goal and modify the 3 principles to succeed.

It’s important to leave yourself enough time to reach the goal. The body takes time to adjust, heal, improve, and a short window may not allow the time it takes. When I was in my 20s, out of shape and wanted to build back up, I knew if I went hard 4 times per week for 6 weeks I’d see some gains. But truly changing a body, or your health, often takes longer. It’s a journey.

Just don’t forget: every single time you exercise you are healthier than before you did it. It’s proven that the cellular changes within you while exercising benefit you right then and there. It may take time to notice it or truly feel it or to show up in the next physician’s test, but it’s happening!

Don’t get caught up in the questions. If you’re feeling out of shape, down, ill, start easy, like that walk around the block. Ten minutes, slow walk, 3 times this week. Do that until you’re ready for 2 blocks, slow walk 20 minutes, 3 times a week. You can change the principle goals as you improve.

At 64, I can tell you, it’s hard sometimes. Wait! Thinking back, at 25 it was hard sometimes. Pushing aside discomfort and doubt has always been part of Getting Better at anything. It’s about discipline. It’s about wanting change. What are your reasons? Keep saying them. Push yourself but don’t be foolish. Love yourself, don’t judge yourself, be honest and keep going.

Ask questions here or feel free to PM me. Here’s a photo of Carolyn and I out walking today outside Sierra Vista, Arizona. Do it!

11/19/2021

Reading the other day I came across another ad for some new diet that put down exercise as a way of losing weight. Peeves me a bit, misinformation for personal gain. So here’s the truth about exercise and why you do need to get’r done.

It’s true, you can look at your sporty watch after exercise and realize you only burned, say, 100 calories for what feels like a lot of effort. Afterall, a single piece of chocolate cake can range well over 300 calories. To work that off could easily take an hour of brisk walking, maybe even uphill depending on how fast you actually walk, how much you weigh, and the degree of incline.

But there’s so much more to the subject. Exercise is scientifically proven to help maintain a healthy weight, drive oxygen into cells that need it, boost good cholesterol, help prevent heart disease, decrease unhealthy fats in your system, lessen anxiety and depression, correct type 2 diabetes, prevent falls, decrease symptoms of arthritis, elongate a functional lifespan… it goes on and on and I’m not even mentioning the smile you can get when looking in the mirror with your skin aglow and new muscles bulging. Being fit, feeling fit, does wonders for any person.

Talking exercise congers images of backbreaking routines, pretzel-like poses, embarrassing orders shouted by an overzealous fitness trainer. But no pain, no gain is an outdated, unnecessary concept that I personally never recommend. The right choice of exercise can only be determined on an individual basis. Nobody is too out of shape, or too limited in any way to start. Two things: exercise should include more than walking, and there are 3 principles in a program that help to determine its effectiveness. I’ll write about that next time, but for now… just move your body, breathe deep, and smile. If you have questions please feel free to message me or reply to this post...

08/10/2021

Eating healthy is a large part of living longer and better. Look at the now well-known Blue Zones and see what those folks dine on. Mostly whole foods like veggies, fruits, legumes and fish… and, you bet, pasta, wine, meats and cheeses (in moderation).

Read the article below. And don’t be like the people at the end, voicing every possible excuse for eating junk food: No time, good food is expensive, it tastes bland, it’s too complicated. Bull.

Junk food is NOT cheaper. Gone to McDonald’s lately? You need $10 to buy a salt and fat laden meal that won’t power you anywhere but to bed. I can make a simple salad, add beans, and sip a healthy drink for that, or less. Also, that “cheap” food is going to cost you… you’ll miss more work, work less productively, and have more medical bills if you’re addicted to salt and fat.

In late 2019 I was diagnosed with a clogged right carotid artery. How?! I have eaten healthy for decades, exercised regularly my entire adult life. Honestly—I had also smoked for years when younger, eaten a lot of sugary fatty foods, drank alcohol like the good Irishman that I am, and found ways to get stressed even while leading a blessed life. It all caught up to me at 62 years of age. I was scared.

I cut way down on sugar, meat and alcohol. I started intermittent fasting, going 16 hours per night without food a few nights per week (it reteaches your body to burn fat). I exercised moderately 3 to 5 times per week for 30 to 90 minutes depending on what I was doing. And I went down to 180 pounds in about 3 months. Thirty-six pounds in 3 months. My body fat percentage went from 25% to 17%. I am still there now. It’s not a struggle (or even a chore) keeping weight off.

When I want something sugary now I have it, but only occasionally and in small amounts. There are many healthy sweet options. When I want a steak or egg or cheese, I have some.

Three months after my diagnosis I had the surgery. I’d lost the weight and worked out. The doc said I was totally ready for surgery and I felt it.

Perhaps you and I have compromised our health too much to live truly long lives. Hopefully not. All I know is that I feel better and quite proud of myself. I want you to feel that way too. We have a lot of challenges in our lives, let’s not add more we could have bypassed. Questions? Comment here and I’ll do my best to answer them.

Frozen and sugary foods are some the worst offenders, according to new research.

04/16/2020

If you're feeling pent up, depressed, stressed to the max, a bit tired of your roomies... go listen to the birds, walk outside, let nature heal...

This first-of-its-kind study zeroed in on the optimal amount of time the average person could spend in contact with nature in order to enjoy its benefits.

11/12/2019

This cool weather is perfect for walking outside. Well, maybe not if it's below zero.

Muscle is important. It helps to stabilize you, burn calories, perform everyday chores, and feel good about yourself.

Cardio is crucial too. We need strong and efficient heart and lung function.

Flexibility is key to a comfortable and injury free lifestyle. Joint and muscle pain are often caused by tightness. People don't understand how much of their troubles can come from a lack of flexibility.

Peace of mind. Nothing is more important than your inner self being aligned with your life, your needs, your desires. We can work on inner peace by asking ourselves the tough questions, such as "How do I feel and why?" "What's really bothering me?" "Why don't I feel happy?" No matter your age, inner peace and joyfulness can be hard to attain and maintain. Life is full of change. We have to go with change, even as we work on what matters most to us.

These are all just words, right? It's hard to figure out what we need, that's why there are counselors, friends, family, meditation, writing, mantras, deep breathing, and all sorts of other options (no, a bottle of wine isn't really recommended as a solution to inner peace issues. As much as I want it to be.)

So this is where discipline comes in. We have to create a plan. Work it. Stay with it. If we need help, we need to find the right people to assist. Determination and patience. Keep going. Be positive with yourself.

As I started in the first few entries here in the past couple months, a beginning can be simple. Just walk. Then, add a few body weight exercises to build muscle, such as Planks for your core. Then try a few easy stretches. There are basics most of us know, or you can look on You Tube for, say, back stretches.

Then, meditation is nothing more than stopping your thinking to become an observer. An observer of your own surroundings, the world around you. Or, you can soften your gaze and try to increase the natural gap between your thoughts--to keep your mind still. Don't get upset when you find yourself thinking away again... just smile, breathe, and listen, feel, notice what's within and around you. Thoughts will keep coming. Go back to the breath. Increase that gap. Watch the thoughts like a film when they happen again. Sometimes those thoughts or even epiphanies are exactly what you've been needing... to start, try this for one minute every day. Expand at will.

Bottom line. Don't go through everyday a victim of time, or the needs of everyone but yourself. Yes, help others! But everyone needs and deserves time to maintain themselves (body, mind, spirit...) as well. Take small steps and just keep going...

10/05/2019

How is your fitness plan going? Are you moving your body, or spending much of your time still? Look it up. A sedentary lifestyle will kill you. No drama, just facts. Sitting causes poor circulation, weight gain, loss of muscle mass, weakens the heart and lungs... and what the body comes to know, the body wants. Sugar, stillness, fat... it'll crave it. Movement, fruits and vegetables, balance... it'll crave that too, IF you teach it to. That's the secret. Think it, do it, teach it. Repeat. It's a lifelong commitment. But listen (hear me whisper) you can have fun and treat yourself too. Those personal trainers who live 24/7/365 by the rule of competition and Doing Without are in their groove for a reason. It's important to them. You find YOUR groove. Just strive for health and let the rest fall in place. Or, if you have that specific goal of healing, weight loss, disease prevention or minimization--go there.

For me, I started fitness at 20 years of age when I joined the Army. I always hiked and spent a lot of time outdoors, but the military showed me what I didn't know about myself: I was capable of more than I ever thought. I entered a fitness lifestyle and never let go. I wasn't ALL ABOUT fitness. I just tried to eat well and exercise 3 to 5 times a week. I also drank alcohol and ate bad food plenty. Three decades later, at the age of 50, I ran my own training service in San Antonio for eight years starting in 2008. I met with anywhere from 2 to 12 clients a day, providing 30 minute to 1 hour sessions. Why? I wanted to teach people that they were capable of more than they ever thought. They could reach their goals! You too!

But here's the secret many trainers won't tell you, at least not right away. They don't know magic. They can't change you. YOU do that. They can help. They can show you the way. But YOU have to do it.

How? By not saying no. By not putting it off. By believing in yourself. By developing practices. By being patient. And focused. By prioritizing YOU.

When I started this blog (if you will) 2 months ago, I was out of shape, drinking too much, and had a 24% plus body fat reading. Today, I am at 21%. Carolyn said she can see new muscle definition on me. I am 62. This is not a good time in life to get out of shape and let oneself melt into the couch. I have been exercising 3 to 4 times per week, eating better again, and drinking far less. I feel stronger and healthier and more positive about my life.

So, if you feel you are overweight, or ill, or weak, or tired, or fading away... if you've been told you don't look well, or that your health indicators are not in a good place (like blood pressure, blood sugar, body mass, endurance) then hear me now... YOU can change it. YOU.

I talked about walking. Have you? Have you practiced your intervals (fast then slower then fast again)? If not, start today. If so, excellent! Now, go for the core. Start to gently strengthen your core, that is your stomach and your back, primarily. Go to You Tube. Put in "Plank." I want you to find the Elbow Plank. It's also called modified plank because I want you to start with your knees and elbows touching the ground. Focus on the form. Keep your body flat, your hips at shoulder height. Don't sag your lower back. Build up to a minute. Three times. Yup. Keep walking. Reach an hour 3 to 7 times per week. Do these 3 planks 3 times per week to start. Move. Breathe. Smile. Repeat. Questions? Just ask.

08/28/2019

Good Day Sunshine! Just really enjoying the gorgeous mornings here. Wow.

How is your new exercise lifestyle going? Have you put together the ingredients from the previous post here to organize a plan? Have you started?

We left off last time with... what to do. It's one thing to have these items organized on paper and committed to...

Time.
Place.
Determination.
Humility.
Patience.
Goals.
A plan.
..and quite another to know WHAT exercises to do.

Movement is healthy. Living a life on your butt is not. But what movement?

1) Movement that protects or helps to heal any issues you currently have.

Bad, painful knee? Don't run.

See what I mean? Don't laugh. Eight years as a personal trainer and 44 years in an active lifestyle (until recently, ahem...) and I can tell you--it is amazing how many people further their injuries through exercising improperly. It's not rocket science. If you are hurt, have a disease or an injury, or even simply age related discomfort, you do NOT need to or want to hurt yourself trying to get better.

Exercise can cause muscle burn (OK) or it can cause joint pain (probably not OK unless with a trainer or physical therapist.) The discomfort from exertion is one thing (that will get you where you're wanting to go), but pain in joints, connective tissue or organs... NOPE.

Obviously this page is right now dedicated to those people who aren't exercising, don't really know how, or even those who may know how but seek a bit of support to get restarted or try something new.

Rule Number 1. Cause no injury. Safety first. Slow and steady is and was my motto. After you prepare your body properly, you build up to harder work (or play or therapy, or whatever you choose to call it.).

Simple movement that warms you, tires you, exhilarates you, is what we start with.

If you have been doing nothing, walking is a great way to start.

Yawn.

OK, I mean it. Walk. Change your life. Go first thing on a gorgeous morning. Right as the sunsets on a lovely evening. Go through your list, your place, your time, your humility, etc., and put it together simply. Walk for 15 to 30 minutes 3 times this week. A good thing to do is to walk the same route, time it, and then try to beat your time by a little each day. You want to feel like you're exercising but not feel shortness of breath, pain, tightness in the wrong places... breathe deep. Loosen up. Feel good. Say positive things in your mind (I am strong. I am active. I am healthy).

The biggest issue for people just starting out is doing too much, or fizzing out fast, after a week or three. You do have to commit, but you don't have to kill yourself. Have patience. Be determined. Why are you doing this again? Say it in your mind. YES is your new word and NO isn't. You have to feel this in your heart and mind. Do it for yourself and also the ones you love.

So this week walk, swim, ride a bike, dance, shoot hoops, golf (no cart), tennis, garden, play with the kids, play with the dog, walk to the store, you name it... but get moving. At least 15 to 30 minutes three times. Oh, and find ways to laugh as well. This doesn't have to be serious, we just have to know that exercise helps us get and stay healthy. So does laughter. Exercise can increase your lifespan. So doing it is a sign that you love yourself and your family. It isn't selfish time, it's generous, smart, compassionate time. Go, now, move.

08/13/2019

Another beautiful day in Sierra Vista, Arizona. Coming here from over 8,000 feet in Colorado, 4,600 seems easy. Cooler than one might think for this time of year this far south, monsoons lately to wash the heat away, gorgeous clear mornings.

I've been keeping up my new exercise program. How about you? Do you have one?

There is no argument, exercise helps to create health. When we do it, our bodies and minds react in helpful ways. Truth. Where there's blood flow and oxygen good energy builds.

So, if we're not doing some exercise, living a healthier lifestyle, how do we start? What do we need? The answers may seem obvious, but also prove elusive.

Time.
Place.
Determination.
Humility.
Patience.
Goals.
A plan.

Time is a function of setting priorities. We have to be honest with ourselves. EVERYTHING cannot be more important than exercise and health. If it is, then we simply will never block out definite time to take care of ourselves.

Place is easy. If you have all the other necessities on the list it is easy to find a place. Notice that equipment is not part of the list. GYM is not there either (though equipment and gyms can be awesome, they are not necessary...). Exercise is movement against resistance, whether walking or lifting, etc.. Never tell a trainer you don't have a place to exercise. They'll get down and do push-ups as you speak. Close the bedroom door, watch TV and do it, go outside, close your office door, and, yup, a cubicle can work too.

Determination. Yes. You need it to create your drive (not wait for it to happen), to decide that you do in fact have the place, the time... this is what keeps you going... and it is where most fail.

Humility, because you need to quit worrying about what you look like, what others think, say, express. Laugh about it, as you keep moving. Nobody cares about them, but they applaud you for doing what's good for you. You need to applaud yourself, humbly.

Patience. Results begin to happen after several weeks, maybe 6 or 8. They are not consistent, but if you stay the course (this is a new lifestyle, remember...) you WILL get results. Study after study shows, exercise works. Actually, it works EVERY time you do it. Your body might be a bit sore, but it loves you for it.

Goals: lose weight, regain health, be more energetic, look better, feel better, heal or slow disease, be a better athlete, fix an injury, defy aging... goals are good. One of my favorites is to cut body fat, which is, above a certain amount, very bad for us. What are your goals? Be careful. Be sure they're yours, not anyone else's, and certainly not the latest trend.

A Plan. This means all the above, defined, written, and committed to--with the addition of details as to what you're actually going to do. The plan, the determination, the humility, the place, the patience, the time combine to deliver the goals.

Ask yourself questions about each requirement above. Make choices. Do you want change? Then make it so.

YES, you can.

You may not know what to do yet (what exercises), but if you get the other elements ready, I'll try and answer that question next time. Hint (it's not rocket science...)

07/30/2019

That's the smile of someone who's just completed their first gym workout in way too long.

Bit of truth here: I just got done driving a truck and travel trailer around the southern United States for over 8 months. Too much sitting, too many beers, and too much pizza (God I love that stuff). It's fun, but it's dangerous to live like that. More truth... I'd been doing some bad habit stuff even before that. Not enough action, too much garbage in the belly, in the veins, period.

So, here I am now with 6% body fat to lose and the same amount of lean body mass to gain. Not for ego, but for function. I need flexibility too. I'm walking around like an old man and, well, enough said about that except that it's UNacceptable.

Another trainer secret. Trainer's are people too. We make mistakes, need support, have to reach deep to get motivated and stay motivated.

Want to to see how I do? Keep me honest? Join in? Follow this page... and let's get busy. Next post? How to start a Get Fit, Get Well lifestyle.

07/23/2019

Hello Sierra Vista, Arizona! I have just relocated here from Colorado and am excited about meeting and training clients who are determined to improve their fitness level and overall health. Between San Antonio, Texas, (8 years) and the Alamosa, CO, area (3 years) I have worked with literally hundreds of customers ages 14 to 92. (Yes, I had one client, Charles, 82) who could perform 50 full body pushups with perfect form).

Whether you have a physical condition, desire body fat loss, want to feel and look healthier, or simply want to learn a great workout for yourself, I focus on your goals, not mine.

In the days to follow I'll be posting here as I setup and learn more about Arizona and especially Sierra Vista. Please feel free to contact me with questions... you can email through the site, or simply post your question on the page and I'll get be happy to respond.

Have a great day. Be good to yourself, you deserve it

Patrick Murphy