During the month of July Fitness by Design will be running a Power Wheel Challenge.  This challenge is open to all levels from beginner to advanced.  The challenge is simple, but not easy.  For the person brand new to the power wheel, we are looking for improvement from planking to crawling.

For the person who is used to crawling, we have 5 distances for you to shoot for:

• 1/4 mile = 440 yds
• 1/2 mile = 880 yds
• 1 mile = 1760 yds
• 1.5 miles = 2640 yds
• 2 miles = 3520 yds

If you are a client at FBD, we encourage you to keep track of your distance on the CHALLENGE WALL.  If you are joining our challenge via the web…send us your progress via video.  We would love to post it or check in on FB and post your distance with a message.

Good Luck and Have Fun!

Last weekend, Mary McClamroch won two swimming medals and a ribbon in the Annual Special Olympic competition held in Terre Haute, Indiana.  Congratulations Mary!

We claim her as ‘ours’, as many other of her friends and co-workers do, because she treats us all like family.  We are proud of her dedication to her sport and to her fitness.   She is an inspiration to many of us here at FBD.  The next time you see Mary, make sure to congratulate her.  You will be rewarded with her great smile!

 8th Place – 100 Freestyle

 Bronze - 4 X 25 Freestyle Relay

 Silver – 25 Butterfly

A commentary from the top of my soap box

by L. Hudson

Upfront statement:  This blog post isn’t for our Fitness by Design clients or anyone who has a regular fitness/health routine. You already get it.

This week’s headline in The Indianapolis Star ‘Indianapolis-Carmel area slips to 45th in national health, fitness ranking’ by Barb Berggoetz has me at the very top of my soapbox. Out of America’s 50 largest metropolitan areas, we are number 45 and down 2 places from last year. We are not keeping up with our neighbors to the east: Cincinnati, Columbus and Cleveland, whose residents improved their respective placements.

Basically, we were out-ranked on our community assets, such as parks, sidewalks, bicycle paths, farmers markets, etc. For those reasons the study gives us an excuse to be a fatter community. We smoke more, too. Excuses? Yes! Indy may not have all the stuff the other cities have, but it’s up to us to figure out how to put it all together and live a healthy lifestyle. It’s up to us to not smoke.

How can we improve? We probably won’t. Sound cynical? Perhaps. Here’s why.

As adults, changing the habits and, perhaps more importantly, perception of our calorie intake and activity level is very hard. For instance, the other day, I had a pest-control worker in my home to take care of some nasty spiders. He saw my Fitness by Design shirt and asked me how he could get rid of the extra weight he was holding onto around his mid-section.

Before I could answer his question, he proceeded to explain how his job really allowed him to be active and that he didn’t understand how he could be so much heavier now than just a couple of years ago. After leaving my home, he and his co-worker were heading off to a near-by fast-food joint for lunch. Perhaps you can relate to this gentleman. I didn’t have a quick fix for him or at least anything he wanted to hear, so his response was “I guess there is nothing I can do, it’s just age.”

Here’s what I wanted to say, but am doing now from the top of my soapbox:

1. Is he really active? His active job, although more active than sitting behind a desk all day, is limited to getting in and out of a truck and carrying around 10 pounds of chemicals. Climbing up and down a flight of steps every now and then is not that physical. His perception of the amount of activity in his job was skewed, from my perspective. Now, how much more active is his job than yours?

2. Fast food = lots of calories. Unless you are a professional athlete you cannot consume the 3000 + calories per day often found at those fast food restaurants and not gain fat. Most people simply do not have enough time in your day to work those calories off. How many fast food places do you eat at each week—biggie size?

3. Perception is not reality. This guy is typical in what he perceives his activity level to be and he has no idea how many calories he eats in a day. He has what I call the “king-syndrome.” He wants to eat what he wants and spend his time-off in front of the TV and computer. It’s not working for him or any of us. Have you counted your caloric intake recently?

4. Get active. Use the parks we have in our city: walk the Monon, play outside with your kids, buy and use a jump rope, do a push-up. Come to Fitness by Design. We can get you fit! (Shameless plug, I know.) When did you walk, lift weights or play outside last?

5. Eat better. Take time to pack a healthy lunch and make a healthy dinner. It’s not just for you; it’s for your kids. Be an example to them. Push to get them a better share of healthy living while they are in school via more recess, P.E. class and real food at lunch. In a few years, I bet our ranking would improve. When is the last time you prepared a healthy meal for yourself or your family?

6. Think long-term. There is no quick fix to a lifestyle change. Goals need to be long term. Let’s focus on the next generation. It is not our school’s responsibility to educate our children in all aspects of their lives, including fitness, but scheduled outdoor recess and physical education class every day would be a step in the direction of making physical activity a part of their daily lives. Are you an example to your children and the next generation?

The Star article talked about parks and outdoor areas as the reason why Indy isn’t fit, citing the study. I’m all for more parks, bike lanes, and outdoor spaces, but people have to use them. If we are going to eat and act like kings, then we are going to look like them. It’s time to take responsibility and quit blaming external factors for our fat city.

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