The newest science suggests that exercise alone will not make you thin, but staying thin requires exercise. Real exercise. You must work out.

In Weighing the Evidence on Exercise, Barry Braun, an associate professor of kinesiology at the University of Massachusetts states:

“When you look at the results in the National Weight Control Registry, you see over [...]]]>  

The newest science suggests that exercise alone will not make you thin, but staying thin requires exercise. Real exercise. You must work out.

In Weighing the Evidence on Exercise, Barry Braun, an associate professor of kinesiology at the University of Massachusetts states:

“When you look at the results in the National Weight Control Registry, you see over and over that exercise is one constant among people who’ve maintained their weight loss.” About 90 percent of the people in the registry who have shed pounds and kept them at bay worked out, a result also seen in recent studies.

During the last few years I have slowly developed a well-rounded workout routine. I’ve never liked gyms because they seem so artificial. I don’t like to sweat though I’ve grown used to it lately. I do love to learn new pursuits. Going from a lazy slug to a fit individual has been a long journey. I’m still learning. But I think I’ve hit upon a good combination worth sharing. You might say I’m going down this path kicking and screaming, but here’s how:

1.) Running. When I realized walking wasn’t really helping to control my weight I started to run around the neighborhood. At first it was a half mile. Now I run 3 miles alternating between running as fast as I can then walking up hills to catch my breath. I was running five or six days per week exclusively, but now it’s usually one time to get the heart pumping in conjunction with my other activities. For two years my un-ending mantra with every footstep was “I hate running”. Lately I only think I hate it once or twice during a run. Recently I tried my first 5K but it wasn’t your ordinary race. The Run-A-Muck went through a lake and mud pit which left me completely dirty but extraordinarily pumped.

2.) Martial Arts and Kickboxing With A Trainer. I started kickboxing to lose the fat on my legs and sculpted my entire body. Originally I had a trainer in a martial arts studio while working to achieve belts, but she has moved away. Now at the absolute minimum I go to LA Boxing three times per week for an hour workout each time. LA Boxing claims their intense workout burns 1,000 calories. Kickboxing also requires a full body program beyond the martial arts, such as the 50 pushups I completed for my green belt. The trainers help you to tone your abs, arms, legs, back, and core. The best part is I’ve learned how to defend myself with both kicking and boxing as well as getting my body into good shape. You need to be quick on your toes and never stop moving when kickboxing, which also helps my running form. Jump kicks, leap frogs, lunges, squats, ab work, pushups, etc., the routine works on every part of your body until you feel like collapsing but you’re not allowed to stop moving. Once I found myself thinking I hated one of my instructors but then he yelled out “I know you hate me.” I keep going because I love the results.

3.) Yoga. For ten years yoga has been the mainstay of my weekly workout plan. Besides the mental health and high from each session, I now desperately need to stretch every part of my body after my other strenuous workouts. Yoga keeps my body in balance and helps me concentrate on what’s important in my life as well as keeping me physically well. Vinyasa improves my breathing while in motion, which is also important for my other physical endeavors. Also, my breathing is deeper, more cleansing. Right now I go to the Thrive Yoga once a week for an hour and a half, then practice solo once per week. After an injury which prevented me from doing my yoga, I realized I couldn’t live without it. Yoga is essential to every workout plan, brings great health, and prevents diseases.

Keeping the weight off has meant pushing my body beyond any notion I’ve ever had about working out and living with constant pain. I know I can’t stop. The recent research only encourages me to keep up my daily workout schedule.

The key is making it fun and social. In order to keep the weight off, find something you look forward to doing each day. For me it needs to be a variety. I need to balance the aggressiveness of kickboxing with the spiritual aspect of yoga and the cardio benefits of running. I’ve even combined the martial arts with yoga in a Budokon class. The important part is staying active.

Obviously I’ve built my workout over the course of six years. Listening to my body has led me to a complete routine. I pay attention to what I need and discovered a successful combination for my health and well-being.

But who knows, this summer I may start a completely different activity in conjunction with a more intense yoga practice. The trick is to keep it fresh and try new things, crazy things. Activities you watch and think you would never be able to do. That’s what will keep you happy and healthy.

What do you think you can’t do?

——————-

Part I of Weight and Exercising inspired by Gretchen Reynolds recent article, Weighing the Evidence on Exercise.

Sue was a bartender suffering from severe anorexia. She was paper thin, all skin and bones with big red hair teased out in every direction. When a friend told her she complained more than anyone he knew, she told him she knew someone worse.

She meant me.

I was dumbfounded. How could she say this [...]]]>

Sue was a bartender suffering from severe anorexia. She was paper thin, all skin and bones with big red hair teased out in every direction. When a friend told her she complained more than anyone he knew, she told him she knew someone worse.

She meant me.

I was dumbfounded. How could she say this about me? Up until the moment she relayed the story, I had never considered myself a complainer. Living outside New York City with my life in flux while my father lay dying, I was barely surviving each day. Teaching school early, after moonlighting as a hotel lounge manager, left very little time for sleep. I was always tired and often sick. Even so, I didn’t think I was unhappy or complaining.

Seeing myself through Sue’s eyes forced me to evaluate. Was I really that bad? Did I concentrate on the bad things in my life and complain too much? After my father’s death I moved to the Washington area, immersing myself in a new life.

Sue passed away two years later. During our last conversation, I tried to convince her I wasn’t a complainer anymore. Life could be so different. She had to find hope and fight to be well. I could tell she didn’t believe me, or didn’t want to believe me.

I’ve spent the last twenty years trying not to be negative, even when situations are at their worst. Mind you, I’m not trying to be positive. That might actually be too much for me.

Most of the time circumstances don’t go your way. You can’t change other people. In the back of my mind, I consciously consider whether Sue would think I was complaining. When you buy expensive tires then the car dies two days later, it’s the perfect opportunity to find the dream car you’ve always wanted. When scaffolding blocks the altar during your son’s communion celebration, you realize the physical space is not important. At the time, the situation might be upsetting, but you find a reason to put aside your bad thoughts and feelings.

Last year my arm ligament ripped, forcing a year of rehabilitation. People noticed and talked to me about their own recurring injuries. Due to their positive attitudes, I never suspected they were fighting pain on a daily basis. Finding others who live each day trying not to be negative was uplifting and made my injury bearable. My pain brought a profound gift of understanding about the strength we all have to endure.

Trying Not To Bneg means acknowledging the bad parts of life. It’s not a denial of your natural reactions of jealousy, anger, anxiety, fear and regret. It’s acceptance and control of these emotions followed by a concentrated effort to find a good outcome. As a jaded cynic, an optimistic outcome always surprises me.

I only wish Sue could have experienced the same bouts of hope. She grasped onto my negativity and wouldn’t let go. Thanks to her, I did.

When the first snow storm hit the Washington DC area, I realized we would be snowed in without school, work or meetings for an entire week. I immediately started to think of ways to put the situation to good use. We could finally [...]]]>

The kid's bathroom with part of my swamp mural visible.

When the first snow storm hit the Washington DC area, I realized we would be snowed in without school, work or meetings for an entire week. I immediately started to think of ways to put the situation to good use. We could finally justify the time to do the things around the house we’ve been wishing we had the time to do. After all, we were stuck in the house.

Being snowbound would allow us to complete tasks on the “To Do” lists we always keep running in our minds.

Last summer we cleaned out most of the closets in our house. Subsequently my husband gave me a shoe storage system which needed to be assembled. Mission accomplished. Now we both love the organization in our walk-in closet.

My husband has been busy painting the floor of the basement with a special paint which blocks the radon from entering the house. When we purchased the house a pump system was installed but this is an extra barrier. He also finished assembling shelves and organizing everything so we can start to finish the basement.

I changed the toilet seat in the boy’s bathroom then re-chalked both of the upstairs bathrooms.

If we didn’t have to shovel so much snow until exhaustion, we could have done more.

The storms were a gift of time. A gift to work on all those projects before all the spring activities and sports take up our free time.

Since some of my time was put to good use, I don’t regret any of the fun time we spent together during the blizzard of 2010.

My entire work career has been spent in nonprofit organizations. Every one of my workplaces has had women in the majority functioning as team with complete collaboration. Titles never mattered. No one ever tried to take credit for group efforts. It has always been about the results.

Last week Third Sector Connector had a wonderful list, 17 Hallmarks [...]]]>  

My entire work career has been spent in nonprofit organizations. Every one of my workplaces has had women in the majority functioning as team with complete collaboration. Titles never mattered. No one ever tried to take credit for group efforts. It has always been about the results.

Last week Third Sector Connector had a wonderful list, 17 Hallmarks of Community Change Agents. A few jumped off the screen:

They value team, and they have an understanding that attracting, retaining, and supporting a strong team is essential to delivering high quality services.

Rather than building silos and rigidly adhering to job descriptions, they encourage ad-hoc teams, cross-training and shared responsibility.

They encourage, value and provide professional development, mentoring and coaching.

You may notice a common thread. The teamwork is blurred. Roles shift and change. People are appreciated. Everyone offers their best because no one is taking credit or calling the work their own. Success stems from a group effort by qualified and valued members.

Over the years, my leadership style has always been based on such impassioned teams. Accomplishments are always paramount to the role I play.

A quote by Harry S. Truman has resonated with me and reminded me of what’s important:

You can accomplish anything in life provided that you do not mind who gets the credit.

It’s so true. This has always been my way of life. For me it is never about the “glory”. I want to improve the lives around me by leading and growing community for the common good.  I don’t believe in saying “I”, it’s always “We”. It’s actually painful for me when I can’t bring people together and I have to watch endeavors wither.

So I’m pleased to be reminded of how real, positive change can be attained.

Twenty-five years ago when faced with a 30-page paper on my management style, I quit graduate school. All these years later, I know how I manage and could whip it out in short time.

Over the weekend, I read Are you casting a shadow? by Anna Farmery at The Engaging Brand. Her leadership tip [...]]]>

Twenty-five years ago when faced with a 30-page paper on my management style, I quit graduate school. All these years later, I know how I manage and could whip it out in short time.

Over the weekend, I read Are you casting a shadow? by Anna Farmery at The Engaging Brand. Her leadership tip was against micro managing but it’s a proven method for great team accomplishments. She wrote:

So why do we look for talent and then watch every move they make…we are just casting a shadow and blocking out the light that will help them develop. Plant the ideas then stand back to let them grow. You will see or hear when they need watering and feeding.

You have to like and trust people to implement this management style. To let someone have control of an effort which you deem important is difficult. Quite frankly, I only realized it when I became burnt out when running an organization. I wanted other people to help. My tendency has always been to do things my own way. But I couldn’t do it anymore and let go, which created amazing results.

Now I’m a convert.

In my Cub Scout Pack, my team of leaders brainstorm at meetings and then flood our inboxes with ideas. They’ve been planning the best activities we have ever offered with enthusiasm, fun and … even a pirate costume.

I keep saying that I need to get out of the way and I do. However, as a manager you need to know when to “water and feed”.

• I step in when we have already tried something and it failed. Sometimes you need to pass on your experiences. However, I always frame the difficulties in such a way as to invite solutions. Even though a method has failed doesn’t mean it can’t be fixed and improved.
• When there are different viewpoints and suggestions, the leader needs to step in and make the decision to set the course. A leader has to have a sense as to what will work best and a solid ability to articulate the decision.
• Of course the leader steps in when no one else is actually getting the job done to provide the needed direction and instruction.

But for the most part, I just let them run with it all.

Are there other times to water and feed?

Last weekend a friend wrote that she wanted to find grant funding for her photo documentary. Since we were fooling around with the Google Wave, I could easily research sites for her and post the links into our live chat. I gave her an assignment. She had to get this cutting-edge project funded.

 Many artists and [...]]]>

Last weekend a friend wrote that she wanted to find grant funding for her photo documentary. Since we were fooling around with the Google Wave, I could easily research sites for her and post the links into our live chat. I gave her an assignment. She had to get this cutting-edge project funded.

 Many artists and photographers pay the rent with clerical jobs while pursuing their passions. My friend is no different. However she had been laid off. This was the perfect time to find funding for her photography.

 On Monday morning she Tweeted this:

 grants grants grant… where are you??????? i am dedicating the day to online research.. starting… right…NOW!

 She was excited. I went off to work at the office we used to share before she moved to pursue a photography opportunity.

 At work I discovered the person who replaced her was out on an extended leave and we desperately needed help with our database. We discussed hiring my friend to work remotely and were going to call her. I knew, at that very moment, she was excitedly researching her dream.  I knew she’d be interrupted by an administrative job and loose her stride toward her dream.

 So often we shove aside the pursuit of our passions to take care of our responsibilities and pay the rent. We don’t give our best effort to improving our lives.

Last week I read How To Focus On What Truly Matters by Sid Savara, a guest on Zen Habits. His suggestions were fresh on my mind as thought about the possibilities for my friend.

 Sid Savara writes about doing what excites us, “what gets our heart pumping, and what gets us excited to jump out of bed in the morning.”

But my problem has always been taking care of everything for others rather than doing what I want to do. In fact, I often feel guilty about spending time on the projects I enjoy. But after reading this passage, I’ve changed my priorities.

Do it first. In Zen To Done Leo suggests picking your 3 Most Important Tasks (MITs) and doing them first thing in the morning. Similarly, once you find what truly matters, try to take care of it first before spending time on tasks that matter less to you. … I work on my personal goals first thing in the morning, before I do anything else. This way every day begins positively and in line with my future.

Too often I’ll shove my enthusiasm aside and do what I believe is required of me. I’ll answer all those emails for my volunteer duties and prepare for meetings then loose my spirit for the task I really wanted to do. Not anymore. I planned an entire event with the small amount of time available after I did what I wanted to do. I let it slide. In the end, it was fine.

So, make time for what excites you first. Don’t waste it on all the filler.

“Wait a minute,” the teenage student from Togo interjected, “You mean the United States had a civil war?”

I was in the middle of giving a tour of the Gettysburg battlefield to a group of teenagers on a week-long service project. Although we had talked about the tour, apparently the [...]]]>

Rivers roar, split and combine repeatedly

“Wait a minute,” the teenage student from Togo interjected, “You mean the United States had a civil war?”

I was in the middle of giving a tour of the Gettysburg battlefield to a group of teenagers on a week-long service project. Although we had talked about the tour, apparently the student had never learned about our Civil War. The death of more than 50,000 casualties in three days suddenly made him realize the United States had a bloody, terrible civil war like many of his African nations. To him the United States was always a peaceful democracy. When he heard my detailed description of the worst battle, he realized our current democracy was hard fought and not always perfect.

Sometimes I think we see the end product and don’t fully understand the process or history which was necessary for success. Most endeavors involve some bad decisions and great disagreements.

When you delve into a successful organization, you’ll find differences of opinion, conflicts of direction, and disgruntled staff or board members. Everyone doesn’t always agree. We make a mistake when we look at any well-run organization and assume it has always been on its present course. Most likely someone disagreed somewhere along the way.

When it’s happening to your organization, church, or group, don’t be discouraged. Participate in the process. In the end, either you’ll build a stronger organization or you’ll leave to pursue another endeavor. Change is inevitable. Embrace the conflict and move forward.

If you are thinking of starting an organization, acknowledge it might be a long and difficult journey until you have created your vision. Journeys are often filled with unrest and bad decisions, but this doesn’t mean the destination won’t be worth it.

Our friend’s father was meeting us at a vacation cabin. When he arrived early, he decided to sightsee and wound up lost. He called trying to find his way back to the rental house but he didn’t know where he was or what road he was on. All he kept repeating was “Just tell me [...]]]>

Our friend’s father was meeting us at a vacation cabin. When he arrived early, he decided to sightsee and wound up lost. He called trying to find his way back to the rental house but he didn’t know where he was or what road he was on. All he kept repeating was “Just tell me what road I need to get on.”

My friend kept telling him “Look for a sign and tell us what road you are on.” Both finally gave up in frustration. We couldn’t tell him because we didn’t know where he was. Several turns might have been necessary to lead him back to a main road. The situation was impossible.

You need to know where you are before you can get where you’re going. This seems simple but we often can’t recognize the complexities. We see a destination — an end result — and want to arrive without taking our starting point into consideration.

Where are you?

I’ve been observing someone attempt to organize a new initiative. Lacking the skills to analyze where she is, she sends missives to everyone involved rather than the leaders who need to decide how to proceed. She makes new demands without acknowledging the change or justifying the request. She knows where she is told she must go, but doesn’t have the ability to understand where she is, who is involved, what the instructions need to be, and how to inform everyone. She’s lost.

In some cases, such as this one, I don’t think she even realizes she’s fumbling around. What can she do?

The most important thing is to stop and ask for directions. Find someone to help. When you are not receiving positive responses or the expected answers, realize you are not proceeding correctly.

Ask someone to explain why. Be open to hearing what you are doing wrong. This is the only way to improve.

Ask yourself if you are struggling or frustrated. Think about the reasons. Have you found yourself feeling this way on other projects? Is there anything you can do?

Keep in mind, we all have limitations. Sometimes you need to turn the wheel over to another driver and admit you can’t handle the situation. Learn from your failures.

For the first time in my life, I’m physically pushing myself beyond anything I have ever imagined. [...]]]> While grunting with each move, I push myself to complete the rotations from my kickboxing instructor. As I finish the last one I invariably think “Wow, I can’t believe I just did that!” and she almost always yells “Again!”

For the first time in my life, I’m physically pushing myself beyond anything I have ever imagined. Muscles I didn’t even know existed all over my back, sides, shoulders, arms, and legs hurt constantly. Since I never seriously trained, and only half-heartedly exercised for most of my life, I had no idea about the pain involved with reshaping your body.

In class I have the reputation of repeating the instructions. She’ll say “jump rope – 5 minutes” and I’ll incredulously repeat “5 minutes?” Granted I can jump for 5 minutes but after 20 minutes of nonstop physical activity, I’m not happy about it. In fact, I hate working out and my body groans in agreement.

I thought people simply went through repetitious moves and their bodies looked better. Now I know why people say “No pain, No gain.” How could I have been so clueless?

Lots of people have been noticing the changes in my body. They ask questions about how I’m doing it. With my slug background, I’m asking myself the same questions and the answer is always “my trainer”. She’s a natural. Having left everything behind in Chile to move to the United States, Lyu Pollard is strong and driven, which rubs off on her students. As I’ve learned and struggled, I’ve realized her methods for improving my body apply to many situations in life.

How much better can I be doing this? My trainer’s heading to California to obtain a 5th degree black belt. All the martial arts are based on improvement. There’s always a next goal. Since she participates in our instruction, we are always training right along with her. The important lesson is thinking about a next level. Never accept the present situation. To be successful we need to constantly seek the next best thing in whatever we are doing then work toward it.

Haven’t I done enough? Since my trainer grew up with a military dad who made her wake up each morning at 5:30 AM and exercise, her demeanor resembles the sergeant’s program. We sometimes hear “Let’s go soldiers.” When we don’t want to do something or start to loose energy, we need motivation. I lack discipline, but my trainer insists on it. She’s tough and points out when we are slacking or taking the easy way out. “Not like that!” “Lift your leg higher, you’re trying to kick them in the face!” Constantly test yourself to see if you can do more and go further. You might be surprised by your own stamina and dedication.

Can’t I do this alone? My kickboxing instructor used to be a trainer in one of those fancy gyms. She knows all about the muscle sets and complete fitness. Sometimes we need specific help from knowledgeable people. If you can’t make yourself do what’s necessary to improve, then find someone who is qualified to push you in the right direction. Surround yourself with good people who know what they’re doing. This might mean joining Weight Watchers, Alcoholics Anonymous or Toastmasters. Perhaps you need a special course, a partner, or work mentor. My whole life I’ve viewed getting help as a weakness but I’ve finally learned to reach out to others. I lost 50 pounds with weekly Weight Watcher meetings because of the program and the people. Everyone in my kickboxing class is supportive. We cheer each other’s accomplishments because we are all struggling together.

After my first night of kickboxing I decided that if I could actually do her class, I would be in excellent physical shape. Underneath I didn’t think it was possible, but I keep showing up.

I’m learning more than I expected.

Kickboxing Classes are at the second floor studio at Rockville Martial Arts and Learning Center (just south of Woodmont Country Club entrance). Everyone is welcome to stop by and try a class for free, no pressure. There are monthly rates or less expensive long-term commitments. Believe it or not, I still pay by the month and could revert to being a slug at any moment!