Then came August and the tests that led to my first hospital stay and operation. From that point on, I didn’t really care about the results and foolishly kept my health problems to myself; that only made my high scores worse. In my mind I would like to blame the bad season on health problems but the truth is: I just sucked last season. Felt good, played badly. With three months off from being able to workout I have had some time to try to analyze last year.

Physically (except for that silly cancer thingy that was totally asymptomatic) I was probably in better shape then anytime since Elvis walked amongst us. At least twice a week and usually three times I was at Brick Bodies doing cardio and weight training. It became a habit. Special exercises from Victor Brick helped stretch my hamstrings and he even got rid of a nagging pain in my rotator cuff. None of it helped on the links. Only my putting improved and that had nothing to do with exercising, or did it?

Actually it didn’t; but I realized that I made it a goal to improve my putting. I wanted to lower my putts per hole to 2.00, a reduction of 0.06 strokes. It doesn’t sound like much but to a golfer it is huge. Every morning, before work, I would open my office, get out a spare putter and putt maybe a dozen balls working on contact, speed, line, etc.; all things that were specific and measurable. Going into my last two rounds I was at 1.99 and finished with an average of 2.01. Pretty darn close to my goal.

What were my goals for working out? “Goals, I don’t need no stinkin’ goals,” or so I thought. I was just exercising to exercise. Was I improving? I guess so but who knows? I was doing simple things like pushing this weight 6 times or doing that one 10 times. If I only did 8 why struggle for that extra two? It didn’t matter to me and evidently that attitude overtook other areas of my activities. Sure I wanted to be better but I had no plan to do so. It was exactly like throwing mud against the wall and hoping some of it would stick.

Now that brings me to today, some three months after being opened up. I am scheduled to re-instate my membership this weekend and already I can feel that little nagging voice telling me I’m still a little too tired at the end of the day for the gym. That means my first goal is to get there and then see what I can do. After that, for the first time, I am going to write specific goals that I want to achieve. Will having goals work? The “experts” all swear by it but, truthfully, I don’t know. What I do know is that the other way wasn’t working for me.

Have you set goals or are you, like me, on a road heading towards a destination that you hope you recognize when you get there? What are my goals? Doesn’t matter. They’re my goals and shouldn’t influence you in any way, shape or form. I expect setting goals to work for me, so if you have never tried goal-setting before, give it a try and see where you are in six months. Wherever you are, at the very least, you will know if you are headed in the right direction.

I have known I should be taking better care of myself (particularly as a soon to be 42 year old, with a history of heart disease in my family and a stressful lifestyle) for years. Nevertheless, I have never really made it a priority to do so. Lack of time to be able to put the oxygen mask on first and care for myself has always been an extremely convenient “excuse” and I’ll be honest – I’ve milked it to the max.

However, for whatever reason, something this year shifted for me in terms of working out and “not having time”. In fact it occurred to me that precisely because I was almost 42, with a family heart history, stressful lifestyle and I’ll admit carrying a little too much “junk in the trunk” for my own good – I might essentially be running out of time.

As a result, the time had come for the “lack of time excuse” –  to take a time out.

So I made a commitment to find time to put on the oxygen mask and take a little bit better care of myself. One month into this – I’m happy to say, I have been pretty good about it. Despite being as busy as usual I have been finding time to make it into the gym at least 2 times a week, sometimes three. It may not be my dream goal of daily – but its two times more than I had been doing for some time before.

Each time I find time to put the oxygen mask on first- the good that comes of it encourages me to ratchet taking time to care for myself a little higher on my “to do” and priority list. Ironically I don’t feel as lacking in time as I used to before. I find myself calmer, sleeping better, less frazzled. As a result of taking time for me, there’s more of me to go around and I find myself actually getting more done, more easily.

After a month of committing to be more active (yes it was a New Year’s resolution like it was I’m sure for so many) I find I’m putting on that oxygen mask more easily, and more often and I intend to get even better at it. I’ve determined that if what I truly want is time to live the life I aspire to, more time to love those who love me, and more time to enjoy the things I work hard for – making time for me and putting the oxygen mask on FIRST is not a luxury anymore. Making time for me is a “must do” and it’s about time. MB

Monyka Berrocosa - Busy Mom, Business Owner and Volunteer striving for a life in balance.
www.mycity4her.com

Hennie's Workout

As for equipment, no steel bars, rough straps, hard mats, or dusty exercise balls were anywhere evident.  Instead, the entire workout room was alive with bright and cushy, made-to-order gear for jumping, rolling, climbing, sliding, or maybe floating– as in a pool of super-sized ping-pong balls.  When the instructors brought out multiple swings to hang onto hooks attached to the ceiling, I imagined my face turning green as I suddenly yearned for swing time at our club.

Observing the myriad activities available for gym patrons was like watching a three-ring circus. Balloon bopping appeared to be a hit (!) all around with the little ones. During their adventure time, each budding athlete crawled over spongy hurdles and at separation (independent) time they played with puppets or stuffed animals.  Instructors visibly hustled to change up the pace or provide new props every few minutes.  What was not to appreciate about the jazzy, interactive songs at good-bye time?  Nada en absoluto! 

No wonder Hennie loves her gym where development of social interaction and physical fitness skills are equally emphasized.  An unexpected carry-over effect is that with plenty of jumping time elsewhere, Hennie no longer races up to her room at dull moments during the day to jump on the bed.  But just in case her weekly workouts are less than adequate, she can always drop by our condo.  Her grandfather and I now keep a mini-trampoline somewhat hidden under a coffee table ready to pull out whenever she or her cousins stop in for a visit.

Thanks to Hennie, I’ve re-learned “Jumping is Joyful” as well as a useful rule to apply while at Brickbodies: “Have Fun, It’s Important.”  BTW and just for the record, Chip and I as proud grandparents will always remember the two words Hennie enthusiastically sequenced together in speaking her first sentence: “I-jumpin’!”

Never in all of my years, and they are many, have I been sidelined for such an extended period. Sure I’ve had pneumonia and the flu, broken bones and stitches, even had my head shaved and sewn back together, and, of course, there was that nasty incident with a chainsaw a few years back. This is different.

After my first “real surgery,” I am ready to get back to normal. My body, however, isn’t so sure. After two months of balancing on one foot and lifting anything under 5 pounds, I want to get back into the gym/workout routine. The problem is that by3:00 in the afternoon I am completely played out. I go from feeling fine at 2:30 to hardly being able to drive myself home for a siesta a mere half hour later. Everyone tells me that this is “normal”. Well, I don’t like it and starting February 1, I am going to return to Brick Bodies to see if exercise can heal the post-surgery doldrums I find myself in.

Against my nature I am going to attempt to go slowly. No seeing I if I can put another 10 pounds on this machine or do 25 more reps. I will heed Good Ol’ Uncle Vic’s advice from one of his videos last summer to go slowly, very, very slowly to get the most out of an exercise. When you see someone taking 45 seconds for a single repetition on one of the exercise machines, that will be me. And if you should see me trying to do a sit up or ab exercise, please waggle a finger at me and remind me, “Not until May, Commish.”

Secrets of the Masters~~The Universal Laws of Success is a list of philosophies that have transcended time from master to student many times over.  I am fortunate to have had these handed to me by my acupuncture master who had them handed to him by his many decades ago.  I carry these with me, post them in my home and office and share them abundantly with s/he who would care to learn.  I read one or two a day and have for years.

I invite you this New Year season to consider closely these laws and integrate them thoughtfully as they will invariably help you attain your life dreams as well as help along on that elusive journey to peace of mind!

THE LAW OF CREATION: Whatever we think about and focus upon grows into reality. We create the situations we think about throughout the day. Think you will succeed, you will. Think you will fail, you will do that too. Focus on being sick, you end up creating the illness, focus on being healthy and vibrant, you create that as well. Think you are old, others will perceive you that way. Feel and think you are young, you will create that as well.

THE LAW OF ATTRACTION: We attract people, places, things and circumstances into our lives in direct proportion to our wants, needs and desires. People and situations come into our lives not by accident, but by our attraction and creation of the need.

THE LAW OF CONTROLLING OUR OWN LIFE: If we are not specifically controlling our own life and creating the circumstances which are necessary to meet our desires, we will become an instrument for others who do have control of their own life. We in essence will be used by others to meet their mission and destiny.

THE LAW OF RELAXATION: With physical laws, the harder we work, the more is accomplished. With mental laws, the more we relax, believe and expect to succeed with ease and confidence, the better the results.

THE LAW OF RECIPROCITY: Whatever we see in the universe sees us! Whatever attitudes, feelings, thoughts and desires we put out, regardless of if they are negative or positive, will always return to us.

THE LAW OF THE UNIVERSE (KARMA): Like the Law of Reciprocity, deals with mental factors, the Law of Karma deals with physical manifestations. This law is what may affect our personal belongings, physical health and financial status. This law works either negatively or positively depending upon what we have put out in the universe.

THE LAW OF RETURN: Our rewards in life are in direct harmony with the value of our products, services or ideas. Very important!

THE LAW OF SUBSTITUTION: Consciously substitute all negative thoughts with positive ones immediately upon experiencing the negative thought. We can only experience one thought at any given time, therefore by substituting a positive for a negative, only positive will reach the subconscious.

THE LAW OF BELIEF: Whatever we believe with strong feelings becomes our reality. We are not limited by what we think we can do, but by what we think we can’t do. Self-limitations are not based upon reality, but negative belief systems.

THE LAW OF PRESENT-TIME CONSCIOUSNESS: It is imperative that we live in the present as opposed to “tomorrow” or “yesterday.” Preparing for tomorrow with righteous living and positive thoughts prepare us for what we will manifest; however, it is what we do today, right now (present-time consciousness) that is most important to achieve the rewards of life.

THE LAW OF PERSONAL GROWTH: “To become, act and feel as if.” To become a successful practitioner, businessperson, parent, athlete, etc., act and feel as if you are already successful. The human spirit will act upon what it is given.

THE LAW OF EXPECTATION: We must know what it is we want to accomplish or obtain before the universe can manifest our desires. Most people don’t know what they want due to unclear thinking and foggy mental vision.

THE LAW OF CLARITY: The clarity of our mind and thoughts is in direct proportion to the physical clutter in our lives. Take a look around you.

THE LAW OF CAUSE AND EFFECT: Within universal law, our thoughts are the cause; the conditions, either good or bad, are the effects. The outcome is totally dependent on our creation of thought. (See the LAW OF CREATION.)

THE LAW OF PERSEVERANCE: People who succeed never stop trying. People who stop trying, never succeed. You see it time and time again in life. Never stop trying and reach your dreams.

For sure, putting a new eating plan into place and kick-starting a vastly different training program are tough objectives to tackle. Being specific and not overly zealous is always a safe strategy. Too often I’ve picked goals I’ve given up by January 15^th.  In fact, after reviewing New Year’s resolutions I’ve churned out in the past, only three are keepers:

1. Quit smoking.  Thanks to support of individual family members and the media, I’ve kept this one since forever.  Trust me, you don’t want to know for how many years!

2. Exercise a minimum of ½ hour a day. This was my goal 2 years ago and although I fudged days here and there, the good news is I joined Brick Bodies.  I’m still working out at The Square 4-5 times a week maintaining no less than thirty minutes of aerobic exercise.  A bonus is meeting great people!

3. Blog daily.  I tried blogging in conjunction with resolution #2 a while back but even good friends said reading those daily posts lacked luster.  Keeping an old-fashioned diary locked with a key makes sense for my future.

Okay, maintaining nos.1 and 2 (piece of cake!) but changing #3 to private journaling about something other than exercise might work in 2012.  Why not record what I consume each day?  Sounds do-able and now that I’ve actually started, positive changes have spontaneously occurred.  Benefits I’m already reaping include:

1. Eating wiser.  Before plopping a bag of popcorn into the microwave, imbibing in an extra glass of wine, or snitching a gold fish cracker leftover from a grand child’s visit, I think about my daily list.  Silly items and whatever is mindless or non-nutritional loses its instant appeal.

2. Eating less. Eyeing the buffet table at a party, I choose only the fare that looks tantalizing.  I try to keep initial portions small. Because I can remember no more than four items for later record keeping (and that’s a stretch!), I select fewer foods and take seconds of just what is truly scrumptious or memorable.

3. Consuming foods with greater nutritional value.  I can’t help but check out the previous day’s record as I write down today’s.  Being proud, I want to serve and consume what looks good on paper as well as on the table.  I’m into color and variety and that’s healthy eating!

All in all, in spite of the much-heralded doom and gloom of the Mayan Calendar ending, a new resolution might create a stellar beginning for you, too, in 2012.  Happy New Year and Blessings Every One!

So begins most of my blogs in the Bad Golfers Association blogsite. However post-surgery Mak and I could not take our early morning walks since he is strong enough to pull me as if I was on roller blades and the Doc forbids me to lift more than 5 pounds or do anything more strenuous then Kegel exercises. This, it turns out, produced a serendipity of the first magnitude.

Mrs. Commish, who has been allergic to mornings for as long as we have worked together, suddenly was put in a position whereby she had to get up early and open our studio. Since she had to get up and the dog still needed to be walked, I suggested that if she would walk Makai I would walk along with them. Surprisingly, she thought this was a fine idea.

Our walk is a simple one, down one driveway, along the road for a bit and then up our other driveway. The whole circuit is just a tick under half a mile but there is nothing level about it. In fact, the uphill climb at the end is so steep that we never used to drive up it in our MGB back in the day.

As Mrs. Commish had to adjust to my schedule I found that I had to become more aware of her mornings, also. Each morning before going on the walk she has to test her blood because she is a diabetic. So far she does not have to take insulin but her morning readings are always too high (about 180). If you do not live with a diabetic than this probably doesn’t mean anything to you but briefly she should try to keep her blood sugar readings around 100. Just after she was diagnosed a little over a year ago, her readings would often be above 200 but with Metformin and awareness she has gotten her levels below 140 throughout the day, often below 120, but her morning readings were always so high that insulin shots were being considered.

Mrs. Commish has maintained the same exercise regimen at Brick Bodies in Timonium that she has done for several years with just the addition of our morning walk. Within two weeks we noticed a significant improvement in her morning blood readings. Now her readings have dropped to the low 120’s and sometimes even in the high 90’s, practically normal. Diet had not influenced these morning readings before as the liver seems to “dump” hugh amounts of glucose or whatever it dumps into the bloodstream as a precursor to making sure your body has enough fuel for waking up and beginning your day… to get you ready to break your fast (hence, breakfast).

The simple addition of an early morning walk is allowing her body to work more normally without the need for injections. This has been a wonderful serendipity for us that came about because of my inability to “pull my own weight.” If you have someone fighting diabetes maybe you can encourage them to just include an early morning walk. Besides the air is crisp and just observing the circadian rhythms of your body and Mother Nature herself produces a calming of the soul.

Meanwhile, in another six weeks or so, I look forward to resuming workouts involving more than Kegeling or balancing on one leg.

Happy New Year to one and all and may you realize the benefits of all of those New Year’s Resolutions you thought about making.

This time every year I hear patients tell me they are starting to put on their “winter coats”.  They gained a few pounds since Thanksgiving and are nervous about the next few they may pack on by the New Year.  The jokes and nervous laughter are always the same– that you only live once, that it’s time for cookie madness, or what-the-heck it’s that time of year.  I also hear the same things by January–that they are tired, bored, bloated, and forgetting about any special resolutions they’d made, they just don’t feel good enough to follow through.  They readily admit that the cookies weren’t worth it, stuffing isn’t all that, and they continue to jest about that mid-winter bulge.

Most of my wellness, lifestyle and biotransformation patients know better than to joke with me about these things!  I take gaining a pound or two very seriously.  Just one or two pounds a year add up as do health consequences, so I decide to turn these holiday weeks into their physical opposite:  fitness and whole health challenges to be met with head on, enjoyed and celebrated!

My Holiday Health Challenge to you then is to set a finite health goal.  You may want to set a goal to lose 3 pounds by New Years Eve, or to make a commitment to your daily workout.  Make it concrete and write it down.  Get a buddy to help keep you honest, or better yet, meet you for that morning workout!  Don’t miss a day!

I do not accept layers of winter fat!   I consider holiday time a fun, festive, active and nourishing time that is a prequel to swim-suit season. That keeps cookies in perspective and joints moving!

Some action-steps that will help you reach your Holiday Health goal:

Watch every morsel you eat.  If your goal is to lose a few pounds, take extra care to restrict starches.  Opt for the fruit instead of the bagel with your eggs, forget the potatoes and especially forget the white bread.  These things are your enemies and should be treated as such…get away from them and distract yourself with physical activity.  It is easy to do if you are enjoying three meals a day with quality protein and lots of fresh vegetables.  The starch and sugar cravings just won’t be there in a few days.

Never miss a workout.  In fact this would be a great time to hire a personal trainer or a Pilates instructor, and commit to a schedule.  Get to BrickBodies, you can always shop online later.

Give and Get Healthy Gifts.  A great gift for me would be Pilates Classes, running shoes, sport shorts, and sports massages.  Perhaps give your spouse a health club membership and a bike or some snow shoes and then pledge to keep up with them.

Make this holiday a gift of feeling great, being in fabulous health and helping others do the same.  None of us need that cookie, but we all need a healthy body and a healthy family!!

~Dr Barbara L. Downes

www.downeshealth.com

Just in case a work out buddy of yours suggests you fill out a registration right after New Year’s and you do, here are a few pointers:

1. Remember, you’re asking for leg cramps or “the bonks” if you don’t hydrate more than you think you need.

2. Don’t become stranded on an island in Maine one month before ride day with only a rickety 40-year-old 3-speed English racer as your training bike. However, if you do, enjoy the gorgeous ocean views and glimpse of Mt. Washington towering in the distance. This peak, more than seventy miles away in New Hampshire, is not visible during summer’s haze.

3. Avoid being rear-ended and entering a five-car pile-up on the Bay Bridge mid-afternoon the Friday before the Saturday of race/ride date even if you are lucky enough to meet somebody as nice as Adam who offers to true your bike tires.

4. If you happen to bump into my husband Chip and he tells you to tell Adam you appreciate his offer but no thanks, don’t listen. You could find yourself riding the first 23 miles of the Seagull Century on Saturday morning with both brakes dragging and a front wheel that thrrr-umps.

5. Be sure to hug and kiss all free mechanics strategically situated along rest stops from this point on who can fix anything on your bike within five minutes or less. They are angels and gifted folks who know their stuff.

So what was memorable about the 100 mile ride in Salisbury, Maryland in 2011? The
spectacularly clear and colorful fall weather? Winding in and out of wild horses grazing on the grass on Assateague after crossing the bridge? Cherry pie served with ice-cream to all riders? Celebratory dinner and drinks with my workout buddy and our spouses following an awesome all-day ride? Meeting up with friends at their amazing abode on Pine Island for two days of extended weekend and beach time? All of the above and much more.

Even the last thirty miles of gusting headwinds were beautiful. They helped me realize all my gym time whenever I snagged it at BrickBodies during the previous year reaped healthful reward. I finished the ride.

As for other awards? No garland, ribbons, or prizes await the regular Jo or Joanna. We simply return home feeling fortunate, confident, and/or crazy enough to plan for some other personal physical contest the next year. Ever hear of El Camino de Santiago de Compostela? A 30-day 800 kilometer trek through amazing scenery including the southern tip of France, a peak or two of the Pyrennes, and stellar vistas of Spanish countryside– Wow!