From time to time FBD will have a guest blogger writing about subjects which are different from fitness, but under the umbrella of wellness.   In this blog Steve Smith selects a topic about remaining calm and relates his personal experience and observations.  We think you’ll find his insights helpful, entertaining, and perhaps thought provoking.

We were loading the car after a wonderful weekend of hiking and exploring West Baden and French Lick, Indiana when Laura, my wife, asked me if I had seen her purse.  I hadn’t.  Guys, if you’ve been married more than a couple of years (for me…it’s been 24!),  you may have found yourself in a similar situation. 

We unloaded the car.  We checked the Villa.  No purse.

Laura was getting a bit anxious.  I was concerned.  Laura doesn’t lose things very often.  We calmly talked through where she could have left it.  Our first thought was the restaurant where we had been on Saturday.  No purse. 

Laura called the bank to see if there was any fraudulent activity on the accounts.   

But where could it be?  I recalled how the car was unlocked on Saturday morning.  I never leave it unlocked.  Maybe someone was able to “jimmy” it.

Laura was skeptical that the restaurant had a reliable “lost and found” system.  

There was no fraudulent activity on the debit card.  Then Laura spoke to the credit card agent.

We checked at the Villa office where we stayed — the lady behind the desk said she had $50 stolen from her purse recently, so I guess she wasn’t trying to put us at ease, and we still had no purse. 

By this time it had been about an hour since we started looking. 

“I’m not leaving this town until I find it!” Laura declared.   We had been to the grocery so I jumped out and checked.  No purse.

The credit card turned up no unusual purchases.  

What kind of thief would steal a purse and not use the credit cards?

Finally, we went to the French Lick Resort where we had been swimming and playing billiards.  We hoped that maybe it had been turned in.  No purse.  As we walked away Laura wanted to write down everything we did.  She dictated. 

 1. We unloaded the car Saturday night at midnight…

“I know where it is!!” Laura said with a bit of uneasiness.
 
“Where?”  I said.

“I put it in the nightstand drawer at the Villa.  When we went hiking on Saturday morning I didn’t want to make it easy for it to get stolen,” Laura said sheepishly.

“So you outsmarted yourself,” I said as we both laughed. 

We were both relieved, but the miracle wasn’t just that we found the purse.  The real miracle was that I remained calm and helpful.  I didn’t do what I might have felt like doing –  roll my eyes, sigh, tell her what to do, raise my voice or leave her to deal with it while I strolled the grounds.    

Like I previously mentioned, we have been married 24 years and occasionally I have lost keys, wallets, Oakley sunglasses…and my wife has been my essential ally in finding them.  The least I could do was learn from her example. 

What have you learned about yourself lately?   
 
Steve Smith, Personal Trainer and Life Coach at Fitness by Design

I am 49 and fortunately have been doing strength training over 20 years, but if you haven’t ever picked up a bar bell or a kettle bell, don’t wait any longer.  Your body will thank you.   [Sidebar:  Annie - personal trainer at FBD - Kuhn's motto is "I'ts never too late."  She is over 50 (a little bit) and kicks ass picking up heavy weight on a regular basis.]  I recently interviewed 3 women from my strength training class.  I wanted to find out why they began a strength training program and what perhaps surprised them the most about lifting weights.  Here is a little bit of what they had to say.  These women began their weight training regimen when they were 40 to 52 years of age.

Q1) Why did you initially look at starting a strength training program?

A1a) I initially started strength training to augment my running regimen.  I knew that if I wanted to be a better runner, I needed to be stronger.  In addition, as I helped to care for my aging mother, I realized that her independence and mobility were hampered not only by her lack of cardiovascular stamina, but by her lack of strength in many of her muscle groups.

A1b) I noticed I was losing muscle mass as I aged.

A1c) I have always been a runner (aha another runner ) and felt good about my cardio and leg strength but never had any upper body strength to speak of.  I tried lifting weights, using machines at the gym and had my husband show me (on numerous occasions) exercises I could do when I finished running, but I always got bored doing the same old thing.  I was looking for a couple of things; variety in the workout and good coaching, but not one-on-one attention, as I wanted to  keep some ownership of my effort and level of success.  This strength class is the perfect answer for me;  variety, group camaraderie, and the coaching is personalized (group attention) enough for me.

Q2) What surprised you most about strength training?

A2a) My running definitely improved, but I was most surprised by how much better I felt overall.  I have increased energy, my posture has improved and my low back issues have been resolved.

A2b) I was surprised most by the amount of weight that  I eventually was able to lift and how much the encouragement of others in the class can push you to work harder and lift more.

A2c) How much stronger I’ve gotten and how much I enjoy and look forward to my workouts.  I remember one of the ladies in the class saying that this (class/workouts) was the best part of her week, and thinking ’what a sad week she must have if this is the best part!’  Now I think the same thing and I have a good life

Q3) Was there a common misconception about strength training that was proven wrong for you?

A3a) I had always thought that free-weight training was for guys or body-builders.  I believed that lifting heavy weight would bulk me up – when I discovered that the opposite is actually true.  I am leaner than when I started.   I also never realized what a great overall workout I could get from strength training.  My heart rate goes up and I feel I get a total body workout every session.

A3b) Initially I was hesitant to work out with heavy weights because I did not want to look bulky…I have been doing boot camp for 3 years plus and I am still not bulky.

A3c) My misconception was that I couldn’t lift very much weight and that the class would be a bunch of women trying to outdo each other.  It’s not!  Everyone is encouraging each other to do their best at whatever level they are at.  It’s not about anybody else but me and me getting stronger and better.  And yet, working out with others spurs you on to do more, and try more.

Q4) What advice can you give other women over 40 about beginning a strength training program?

A4a) I would encourage every woman in her 40′s and 50′s to begin or maintain a strength training program with a  high-quality knowledgeable instructor.  Don’t let your doubts or fears stop you.  You will be surprised what you can do and how it will help you in all activities of daily living…do something so that you can be enjoying an active lifestyle in your 60′s and beyond.

A4b) I always thought that I needed a super charged cardio class to burn calories and I am still amazed at how many calories I burn during a strength class.

A4c) It’s never to late, but be careful…you will begin to schedule the rest of your week around this class!

Even in the age of “Forty is the new 30″ and “Fifty is the new 40″, women in particular are still nervous, afraid, and as OPRAH used to say, “Scaaarrred”, of beginning a strength training program.  Old misconceptions (from the 1980′s and thanks to many aerobic gurus) that lifting weights make you bulky, shorten your muscles, and decrease your flexibility are still believed, but are UNTRUE!

Strength training is one of the major water sources to your fountain-of-youth.  It provides many great benefits, but these three are my favorite;  improves muscle definition, improves bone density (fights osteoporosis), and improves calorie burn at rest.

Estimates have put muscle loss over each 10 year period at 7 lbs.* and also at 1% to 2% per year**!  So,  if you haven’t been doing any weight bearing exercise like lifting your body weight in a squat, pushup or chinup since the age of about 20, but still weigh the same, you need to ask yourself, “What is this 14 to 21 pounds made of that is hanging on my body?  Has my composition changed?” YES!  Not only has your muscle to weight ratio changed, but so has your bone density, and your metabolism.  Muscle tissue burns calories at rest, so if you put more muscle on your frame you will burn more calories.

Beginning  or even maintaining a  weight training regimen after the age of 40 or 50 is slightly different than beginning a program in your 20′s or even 30′s.   Our body repairs itself slower at a (slightly) older age.  You can get away with a lot of bad form in your 20′s and bounce right back in a day or two, but bad form in your 40′s can set you back much longer.  Starting your program off with a focus on form and patience will get you where you want to be more quickly as you age a bit.  Also our range of motion might not be what it used to be, so your program should incorporate full range of motion exercises and stretching.

Give yourself the gift of finding a good strength training coach to teach you proper form and give you some great advice on starting weights and exercises.  Each woman I interviewed for this article recommended that you find a quality knowledgable instructor.  Guess what??  We have these at Fitness by Design!   The Strength Class held at 9:30 on Tuesdays and Fridays is regularly filled with women in this wonderful age range, so you will feel right at home.   We work hard, and we love to encourage each other and celebrate our accomplishments large and small. (Younger women are also encouraged to attend.  We have those too!)

As we age even into our 60′s and beyond, weight training is still vitally important.  Keep in mind that less jarring movements will be better for our joints and spine, but general aches and pains shouldn’t be an excuse for giving up on exercise.  Brisk walking, cycling and ergonomic rowing can take the place of pounding exercises.  Strength training in a slower and more controlled manner will still allow you to gain muscle mass.  Flexibility and stretching and balance movements are crucial at this age and beyond and should be incorporated into your daily routine.

On a final note and shameless plug, if you know of a Mother, Daughter, In-Law, Neighbor or Friend that could really benefit from getting stronger and leaner, send them into Fitness by Design – Mother’s Day is May 12th.  We have a great start-up special that will get them that one-on-one attention AND give them the option of doing some classes.  It’s called our Trial Starter Package for only $129.  Otherwise the coaching they will receive in the classroom setting itself is superior to any of our competition.  Just mention this blog post for a FREE class pass!

Thanks for reading and thanks 9:30 class pals for contributing!  ~ Lisa Hudson

* Wayne L. Wescott, Thomas R. Baechle “Strength Training Past 50″, 1998 Human Kinetics

** Susan Faulk, Nov.19, 2009 TeamLiveStrong, Official Partner of the Livestrong Foundation

~ by Steve Smith

I was standing on the field where the Detroit Lions played at the Silverdome in Michigan waiting with hundreds of other kids for Pele’.  It all started for me when I was 7 years old.   I brought home a flyer for the city soccer league.  I didn’t know what soccer was, but I wanted to give it a try.  Mom (my go-to parent for all things desired) was in the hospital at the time, but when I talked to her on the phone she said she would discuss it with Dad.  My Dad waited until the final day of registration to get me a spot on a team and boy was I sweating it, but I’m forever grateful that he came through for me.

Flash forward three years later and I ’m standing alongside my soccer buddies forming the tunnel that Pele’ will travel through to play on the Silverdome turf.   He is THE GREATEST SOCCER PLAYER EVER for this 10 year old kid.   I heard the cheering; I pushed and leaned hoping if I touched him that some of his soccer greatness would rub off on me.  I convinced myself at the time that I had made contact, but my adult self has its doubts.

I got turned on to Pele’ through a VHS tape my parents had bought me titled, “Pele’s Skills and Drills”.  I watched it incessantly trying to figure out his secrets.  I lived in our backyard juggling, heading, shooting, dribbling — the sparse hedge was proof of the hours I spent trying to be Pele’.

My soccer career took me to Bermuda, Wisconsin, Minnesota, Toronto, Virginia, and Ohio.  I played on 2 State Champion High School Soccer Teams.  I met and played against some fantastic players.   I received a scholarship to play soccer and study at Michigan State University. 

As a sophomore at MSU, I had been called up to start with the varsity team.  I was coming into my own.  I had been strength training and was strong on the ball.  Then things took a turn during a wet practice and I blew out my knee.  I gave the 9 month rehab everything I could, but I was still one step off.  My career as a player was ending and I wasn’t too happy with my current career choice in mechanical engineering.

Then someone asked me, “What else would you really like to do?” 

“Good question,” I responded. 

I explored journalism, advertising, public relations and then exercise science fit me like a glove.   My life started to take a new direction. 

Funny, even as a kid I had a vision.  I had a hero that I looked up to.  I had the support of family and friends.  I was doing what I loved.  My life took a turn, and then someone asked me a good question. 

Who’s your hero?    . 

Steve Smith
Wellness Coach; Personal Trainer
c. 317.490.7231 
ssmith@fbdindy.com

Mexican Bean Salad

March Madness is just around the corner.  For many of us Americans it is another excuse to eat and drink in excess.  The timing couldn’t be worse for anyone trying to shed a few of those extra winter pounds to ready themselves for a  Spring Break get-a-way.  For your next get together try this healthy and tasty (yes tasty!) recipe from www.carlagoldenwellness.com .   I know Kara Paris has a delicious version of this Mexican Bean Salad as a salsa that she has brought to a few FBD cookouts.  I came across this version while looking through web-sites and ideas for  healthy nutrition options.  This Bean Salad is delicious without Tortilla Chips!

Enjoy!

Ingredients:

• 1 (15 ounce) can organic Kidney Beans, rinsed an drained
• 1 (15 ounce) can organic Black Beans, rinsed and drained
• 1 (15 ounce) can organic Great Northern Beans, rinsed and drained
• 1 organic green bell pepper, chopped
• 2 organic tomatoes, chopped
• 1 (15 ounce) can organic corn kernels, rinsed and drained
• 1 head of cilantro chopped
• 1 red onion, chopped

Dressing:

• 1/2 cup organic extra virgin olive oil
• 1/2 cup organic balsamic vinegar
• juice from 1 lemon
• juice from 1 lime
• 2 tablespoons raw agave syrup
• 1 tablespoon sea salt
• 3 cloves crushed garlic
• 1 tablespoon ground cumin
• 1/2 tablespoon freshly ground black pepper
• 1/2 teaspoon cayenne pepper

Directions:

In a large bowl, combine beans, bell pepper, tomatoes, corn, cilantro, and red onion.  In a seperate small bowl wisk together olive oil, vinegar, citrus juices, agave, salt, garlic, cumin, black pepper and cayenne pepper.

Pour dressing over beans and veggies, mix well, chill thoroughly and serve cold.

~ Lisa

I was going in to my workout today with a couple of minor limitations. 1) I have plantar fasciitis and 2) I recently had dental work which requires no heavy lifting for another day or so…bummer for me!

I was therefore whining around this morning lost without my usual workout group and missing out on all the heavy lifting fun.  I worked and piddled around until about 3:00 this afternoon, before telling myself, “Enough already, just do something”.   So, I started out on the spin-bike for a warm-up, put on some favorite music and started to ride.  After a couple of minutes I got into a nice rhythm, my feet were feeling good, and I came up with my cardio workout plan:  10 minutes on the spin-bike, 10 minutes of rowing, and a finisher.

During the bike portion I threw in some stand-up sprints when the music inspired me, and the rest of the time I road at a fast enough clip to keep my heart-rate elevated.  Onto the rower… I tried to keep up with the guy next to me (not possible), but ended up settling in to a 2:13 average and rowed 2275 meters in my 10 minute segment (not bad).

Now the finisher:  4 chin-ups > 6 push-ups > 20 deep air-squats (AFAP) > :30 rest > REPEAT for 5 Rounds.

The workout took me 31:30 and I felt great at the end (and glad to be done!)  It was a better workout than I expected and even in perfect foot health with no restrictions, I would do it again!

It can be hard to get into your workout if you focus on what you can’t do.  I encourage you to focus on what you CAN DO and  give it your best effort!

Thanks for reading, now go do something

Lisa Hudson