Talking to Strangers

As children we were all told by our parents or guardians “don’t talk to strangers.” This warning was practical advice for children, because there is danger out there for all of us and a particular evil that preys on the young. However, this warning – right or wrong – also goes against our natural human curiosity and trains us to become more guarded in the information we share. Again, this may all be well and good, but as adults I think that we need to be re-trained to do the opposite. To reach out and on occasion at least, talk to strangers.

I consider myself an introvert. Those who know me may find it hard to believe, and probably think I never shut up, but I find it difficult to strike up a conversation with people I know well and nearly terrifying to speak to someone I haven’t met. If they approach me I don’t have much of a problem (though I’ve been told I can come off as cold and aloof). But to start the conversation…well, let’s say that there are many a times when I pull the tactic of just hanging back and waiting for someone else to notice me in both social and professional situations. Like most wallflowers, taking the risk of making a new connection is a learned and forced behavior.

However, as I’ve gotten older I’ve found that I need to talk more to strangers. We live in an ever increasingly complex world and to navigate this world we need to be able to draw upon a wider range of knowledge and experiences both professionally and personally. Google is great, but it doesn’t replace the first hand experiences of someone who has lived through something.

So, I’ve started ignoring my mother’s advice and am trying to talk to at least one “stranger” each day. This may be as simple as a quick “hello” to someone in passing and with the holidays on us I can certainly greet more folks with best wishes for the season. Sometimes, it’s more involved, like noticing an interesting article of clothing or someone doing an activity and making a comment on it and striking up a conversation. Sometimes the conversation is brief and you never see that person again. However, sometimes you “hit it off” and find yourself with a new friend. More often than not, I’ve discovered that the results are somewhere in between.

For example, recently while traveling I noticed a young man at the airport with an athletic bag and a college sports team. I approached him and asked if he played for that team and this began a conversation as we walked through the airport and I learned about his business, which happened to be in a field I’m interested in but outside of my usual work. We exchanged names and a quick Google search later (surprisingly easy to do and not at all stalker-like…) and an invite on LinkedIn and I have a new connection. Will be lifelong friends and best buddies hanging out at the mall after work? Not likely, but I have no doubt we’ll stay in touch and who knows? The old me would have just walked on without taking the chance. But because I reached out, maybe we’ll one day share information that will benefit one or both of us in some way.

And speaking of Google and LinkedIn, what a marvelous world we live in with the advantage of social media. I know that social media has taken a beating in the news and among some circles as an outlet for bullying, pornography, etc. However, used properly it’s power for sharing and making connections cannot be denied and for those of us who are inherently shy it is a “safe” way of making and maintaining contacts we would otherwise never have.

Don’t get me wrong. There is no – I repeat, no – substitute for good old fashioned face to face human contact. We need to meet other people, be friends with other people, love other people, to thrive as humans. Even our rivals and enemies have the potential to make us better. But for those who find it difficult to talk in person and/or are shut in, social media provides at least the semblance of human interaction. Thanks to social media I now have friends, followers, connections, etc. with people I never otherwise would have any contact with. I communicate regularly with people throughout the USA, Canada and much of Europe. Our bond may be as simple as we all have the same disease (Crohn’s), are interested in the same things, or maybe met once in an airport, hotel, amusement park, or hiking in the woods (all places I’ve met people who are now friends).

My point is that, as we say in NACAS, make “connections that count.” Why don’t you go out and make a couple new ones today.

Onward!

 

 

 

Fitness Quest: Weight Loss, Running, Weights, and Crohn’s

It’s been a while since I’ve posted a new blog so I figured at the very least I should update everyone on my continuing quest for greater fitness as I move through middle age (better than the alternative, right?).

The good news is that there is no news. My Crohn’s has been pretty calm since I’ve started taking Humira several months ago. Sure, I have a grumble here a little constipation and/or diarrhea there but no days long bouts of intense pain and lack of energy and overall “pushing” just to get started for and through the day. I have a CT Scan on Monday and hopefully it will show that there has been no significant progress of the disease putting off the day I’ll need surgery for a little longer.

On a tangent – I attended an IBD Patient Update hosted by the University of Michigan IBD team and the Crohn’s and Colitis Foundation of America with participants from Henry Ford Hospitals and Baylor University. A lot of good information from this session. I finally learned that my medicine may costs about $40,000 a year for those who don’t have insurance (yikes!). No cure is on the horizon but several potentially game changing treatments are in clinical trials. It also reaffirmed that given what could have been that I’ve been very, very fortunate with my Crohn’s. It turns out that 44% of patients with Crohn’s have required surgery by 9 years after diagnoses. Me, I’ve gone about 30 so far. Surgery, if it goes well, often does provide relief. But too often it is temporary and then there are a host of potential complications. Most that I don’t even want to think about but may discuss later.

I haven’t been running lately, trying to rest my shins and recondition them before running again. The pain was getting pretty bad. However, I am keeping up with my walking and watching my diet. I need to move from just counting calories to better tracking my “macros” though. I think if I up my nutrition that I’ll make better gains in the weight room and with fat loss.

Speaking of the weight room, it’s been a couple weeks since I’ve started lifting again regularly. I was pretty sore after the first couple workouts but I’m doing better and my lifts are getting heavier. I’m also working out about once a week with my brother-in-law again and he helps to push me simply by staying ahead of me in his bench press. Though this should not stop you from trying. Friendly competition never hurts as long as you don’t get hung up on the fact that some people will always be better than you at something. In fact, I’m still “competing” with a couple friends to see who can do better over the course of time in terms of fitness goals. Celebrate other peoples success and you’ll be happier in the long run (trust me).

So, overall, I’m down in weight about 15 pounds since this time last year. I’m stronger, faster, and feeling pretty good overall. Not where I want to be, who is after all, but getting a little closer each day.

Onward!

Fitness Quest: A Run in the Woods

So Monday, in my continuing quest for greater fitness (and overall looking good) I decided to mix things up a bit and stop for a run along a trail after work Monday. Of course I’m using the term “run” loosely but thought it would be interesting to see how I did off a track and on a trail. So I stopped by one of my favorite Toledo Metroparks (Wildwood) which I had not been to in far too long, laced up my running shoes, turned on my running app and took off.

The course I selected was about 2.3 miles long and I planned to run 1/5th of a mile followed by walking 1/5th of a mile. This lasted for about half a mile then I fell into a 1/10th run…jog…waddle and 1/10th walk. I cleverly timed the running portion to always go uphill…yeah, I totally planned that part.

Traffic on the trail was heavy, as anticipated since Wildwood is one of the most popular parks, and everyone from a grade school class of runners (who only lapped me once), teens, young adults, middle aged folks and even a few elderly folks. The day was hot and humid.

I realized that runners, and walkers, have a sort of code when encountering each other on the trail. Often just a nod of the head, or a quick wave to sort of say “hey, I see you kindred spirit – just can’t talk now.” Other gestures are more complex. For example there’s one with the little finger and index finger extended, like surfers use, which seems to say “I see you. Keep going, if you don’t make it back I’ll help identify your body,” and another less popular gesture using the middle finger which seems to be for “dear sir, perhaps you don’t notice that I am behind you and cannot get around your <expletive deleted> FAT <colorful colloquialism for buttocks>!” or am I the only one who gets that? My favorite signal is from other gentlemen, like myself, of a certain age who smile knowingly while breathing hard. A gentle nod and slight wave that says, “me too brother, me too…”

At one point I spotted a man dressed in yellow who appeared to be on a trail which ran perpendicular to mine and then parallel with me until he disappeared silently into the forest. I never found the intersection of the trail he was one with my trail nor did I see his trail on a map. So, I can only presume that he was some sort of modern version of a Will o’ the Wisp and there to encourage me to continue further along my path. Such a waste of supernatural energies as it only served to freak me out (perhaps the lack of oxygen to my brain at this point had something to do with my line of thinking at the time).

Going up and down hills, or what pass for hills in Northwest Ohio, was different and I did feel it in my thighs the next day. However, running through nature has a charm and attraction all it’s own. It is difficult to hear the sounds of the woods over the loud breathing and beating heart, but the sights are there. The changing of the light as it filters through the green canopy above, the rustle of smaller wildlife getting out of your way. All reminders that we (i.e. humans) used to be one with this environment. It’s where we came from and in many ways it’s were we need to return to. A slower pace that reminds us that life is bigger than any one of us and should be preserved.

Though I didn’t do as well as hoped, I was pleased that I was able to actually run much of the trail and I followed my 2.3 miles with another mile or so “cool down” walk along the Ottawa River where I saw a couple deer and a Great Blue Heron…and a couple runners from the other trail who were still at it…good for them. Maybe that will be me one day. Though I won’t resort to the one fingered gesture.

There’s no glory in victory if you can’t be humble about it after all.

Onward!

Fitness Quest: August 2015

Well, my quest for fitness is still ongoing – as I suppose it should be for the rest of my life when I think about it – and the good news is that I’m starting to notice some progress. I’ve entered into a pact of sorts with my sister and niece and we are all working on the Couch 2 5K program. Not doing it strictly by the book but I’m surprising myself each week that I’m going a little farther and faster each time. In addition I’m also walking during lunch at work and am up to 2 miles. The heat makes it a little difficult as I do get a little sweaty now so I’m taking a fresh shirt with me to use while walking so I don’t make the rest of the office suffer from my presence when I get back. Again, I’m seeing progress in my speed and distance.

Not seeing much progress on the weight loss though which is frustrating as according to MyFitnessPal I’m staying under my calorie goals each day, plus all the extra cardio. However, I’ve noticed that my “macros” are still off and I’m not getting enough protein and worse still I seem to be substituting the protein with fat. I’m going to have to do a better job on my meal prep I think, especially for dinner.

I’m also a little surprised at the number of fitness apps I’m using now: MyFitnessPal, MapMyRun, MapMyWalk, and my Jawbone UP2. Plus, I’ve put together a small group of like minded Facebook friends (which I really appreciate and enjoy), have a fitness board or two on Pinterest and still check out Bodybuilding.com on occasion. I think I have actually crossed the line from dabbling in fitness to starting to live a fitter lifestyle. Now if I could only get the biceps to grow again. I mean, a low heart rate is great and all, but you can’t flex your heart (or at least you shouldn’t)!

I wonder if it’s too late in life to have abs?

Onward!

P.S. the Humira seems to still be doing the trick for my Crohn’s. I’ve only had one significant flare up in the past couple months. It lasted for a while but was never to the point that I was incapacitated more than one morning.

Rose Run 2015 – Small Victories

Well, I did it again this year. I ran in the Rose Run 5K so that makes two years in a row now. I guess it’s a regular thing with me now.

The run started out as expected.  The morning was glorious – not too hot, not too cold. Low humidity and despite the forecast no sign of rain. I was properly decked out in my Nike Dry-Fit shorts and official Rose Run T-Shirt. This year I added a new accessory, an arm band to hold my smart phone so I could track my run. The starting horn went off right at 8:30 AM and I was off. I started strong and felt good for the first three…okay…two blocks. Then the shins started to hurt. Okay, I expected this just keep running through the pain.

Then the shortness of breath started.

Then the cold sweat….

Then the heart palpitations…

But, once the numbness in my left arm kicked in I knew that my goal was almost in sight. I had made the first mile! And, miracle of miracles, I was well ahead of my anticipated pace. Mile 2 passed and I was still ahead of last year’s pace! One last push (that lady shouldn’t have been in my way anyhow) and I was at the finish line several minutes ahead of last year’s time.

So the good news is that I beat my previous time. The bad news is that I didn’t actually place for my age group, however, I had a time better than someone in every other age group when I last checked and I wasn’t the last man in my age group.

With this bit of encouragement I’ve already started training for next year and I plan to shave off even more time!

By the way, if you missed the run in Petersburg, Michigan this year you can still participate in the Los Angeles run on October 4! It’s for a good cause and details are here:

The Rose Run

Onward!

Measurements and Bodybuilding Success

I find it an ironic fact of the age we live in that as a society we know more about nutrition and diet than ever before, we have access to more devices to aid in exercise than ever before, we have gyms and fitness centers everywhere, our televisions, computers, and mobile devices are littered with ads for weight loss and muscle building, bodybuilding has gone from an obscure past time to a main stream activity, the pressure to have a six pack (men and women) is palpable, diet, nutrition and exercise are common topics at any gathering and yet we are as a nation – with the rest of the world close behind – fatter and more unfit than ever before!

Now there are any number of reasons that this is the case. For example, our food is over sugared and over fat and we are eating out more and more often where the food is prepared with taste in mind first and health second (and the QSRs and Restaurants of the world think we like fat, salt, and sugar). I get that. But why do so many people start diets and fitness regimens each day only to fail?

I think a big part of it is that though everyone starts out with some sort of goal in mind, not everyone properly tracks and monitors their progress towards that goal.

One of the first things we learn in business is that if you can’t measure it you can’t fix it. As a result everything is measured, counted, and tracked in the most successful businesses. From the amount of product moved each day to the satisfaction of the patrons. Not only is an overall goal set but a good business also identifies strategic benchmarks and tracks information every step of the way.

I’m afraid that what seems like common sense in business may be forgotten in the kitchen and in the gym. How many of us have said, “I’m going to lose 10 pounds this month” and then made some changes to low fat foods, increased vegetables and switched to leaner meats only to discover that you have gained weight at the end of the month? This is because though you thought you were tracking what you were eating you really weren’t. If you want to be the most successful you need to track every single thing you eat. Not only the food itself but the amount. Is this a pain in the you know what? You betcha! But I think it is the only way. Otherwise, you will slip into old habits without even thinking about it (the “one cookie won’t hurt” mentality). Try logging everything you eat for a week. I bet you’ll be surprised to find out a couple things:

1. How much you really eat.
2. That you’ll lose weight the first week you do this because you are now conscious of what you are eating.

Once you’ve mastered logging move on to measuring portions. There are apps out there to assist (I like MyFitnessPal) but you’ll find you are better off eating and preparing meals at home versus eating out.

The same goes with your exercises and even your body. Most of us probably use a scale and check our waist on occasion but do you also track other key measurements? For example bodybuilders will often measure their arms for bragging rights (anything over 16″ is usually considered big check out my earlier blog, When is an Arm Considered Big? if you are interested in factoids like that) but did you know that if you check your unflexed arm and compare it to your flexed measurements and track the difference you can get an idea if you are getting leaner (you can’t flex fat)? Do you check your hips along with your waist? Are you tracking your exercises? It’s not enough to say “I’m going to run 20 minutes today” you need to check your distance as well. If you’re running 20 minutes and find yourself not going as far each time you need to step it up a notch and make progress – otherwise you are literally running behind! 

I’ve been tracking measurements and lifts since high school myself and have quite a log of progress to look back on when I find myself thinking that I haven’t made any progress over the years (see the featured image with this post). I find it helpful and motivating to realize that my forearms are now larger than my upper arms were in college and to see that I now, when I feel weaker overall inside, that I still lift more than twice what I did in high school. In many ways I find the old records more motivating than pictures or the mirror. I’ll be honest, I pretty much always see the same good looking guy in the mirror no matter how heavy, thin, bald, or old I am. I also realize that pictures can be deceiving depending on lighting and other factors (I always twist a little to make my waist seem smaller and shoulders broader for example). But the scales and tape measures don’t lie (unless you get the stretchy kind – don’t do that).

How about everyone else?

Onward!

Crohn’s Update: June 2015

Thought I should update everyone on my Crohn’s and general fitness since it’s been awhile. The good news is that overall I’m doing well. The Humira seems to be keeping the Crohn’s in check, though I have had a few episodes of vomiting (3 since starting the treatment) and a few days of low activity causing me some intermittent pain and lack of appetite. These periods have coincided with me becoming overly tired or bad weather (thunderstorms). However, I haven’t had an episode which has kept me from work or other activities.

Also, I am lucky in one other way – I have doctor’s orders to avoid broccoli! His thought is that because it is a high fiber food it’s possible that it can get caught in the stricture (damaged area) of my intestine and cause the pain. I told him that it would be difficult but somehow I would go on without eating broccoli. I also offered to avoid a variety of other vegetables if it would help. He assured me to just test avoiding the highest fiber foods and he thought I could get by.

In the workout world, my elbow pain has subsided so I can lift again which is good. I still plan on running (walking?) in a 5K, the Rose Run, in mid-July. Not sure if I’ll do as well as hoped since I haven’t been doing my cardio as I should over the past couple months but we’ll see. My weight is not going up but it’s not going down too much either. However, I don’t feel as “fat” as I have and my pants are starting to literally fall off me. I’m hesitant to go down a size though because there are times I need the extra room due to bloating from the Crohn’s.

Time to set a couple new fitness goals I think…I’ll get back to you all on those.

Onward!

Crohn’s and Fitness Update: Still Here

It’s been a while since I posted so I thought I’d catch everyone up with what’s going on with me health and fitness-wise.

Crohn’s: I’m past my “starter” doses of Humira and on my regular dose now for almost two weeks. Not feeling as good as I did with the starter kit and I’m thinking that maybe one shot every two weeks won’t be enough. I’ve got a couple more shots before I see the doctor next so we’ll see what he thinks.

Fitness: My left elbow has been so sore that I have avoided any lifting for the past week (even when I just do legs the arms seem to get involved a little). This morning was the first morning in quite a while that I did not have any obvious pain in the arm when I woke up so  my resting it seems to be working. However, I’ll probably end up seeing another doctor about this too…

Diet: Oddly enough, I seem to be losing more weight when I eat more than what MyFitnessPal says I should. Not sure why, especially since my exercise is down I should be gaining weight. There’s no way I’m in “starvation” mode with the 2,100 calories a day I’m eating but I’m going to be playing around with my calories a little more to see what happens.

Overall: Stress levels are moderate – some concerns about work but nothing I haven’t been through before and some new opportunities are presenting themselves. Keeping active with outside interest so all in all I’m doing okay.

More later – onward!

Fitness Quest: Trap Bar – Finally Used One

Well, today was quite a day for me training-wise. Because of the ongoing pain in my left elbow I’ve been focusing on lifts which don’t involve movement of the arms. Most of these lifts, oddly enough, focus on the legs. So after squats, calf presses, leg presses, I actually still had some energy (but I was starting to feel it) and there in the corner of the gym I saw it – an unused trap bar.

Even though I’ve been lifting for more than 30 years now I have never used a trap bar. What’s more I’ve been wimping out and not deadlifting like I should so I figured why not give it a try? And guess what? Like Mikey of the old Life commercials – I liked it! It was nice to do deadlifts without hitting my shins against the bar and if it weren’t for the fact I had a little trouble holding my grip I could have gone heavier.

Plus, in other news, I learned about the Jefferson Lift (aka the Jefferson Squat or the Jefferson Deadlift) as well today. I didn’t give it a try yet, but I will next leg day and let you know how it goes.

Onward!

Fitness Quest: The Fatness is Starting to Go Away…But Not Quickly

I made a couple discoveries in the gym today, both welcome!

First, I had been fretting about this pain in my elbow (Golfer’s Elbow I think) and wondering how I could work my arms if I couldn’t bend them. So I’ve been concentrating on other lifts the past couple of weeks, legs (squats, calf raises, etc.) and some presses as that movement didn’t seem to bother my arms. But today I played around a little more and found out that I can do hammer curls without pain in my arm. So, that’s what I’ll be doing for arms for a while to directly hit the biceps. The good news is that the pain is getting less each day so  I hope to be back at full strength soon.

Also, in more good news I noticed today in the mirror that if I hit just the right light and squint that there is a hint of a bulge coming back to my biceps – and more than a few veins are appearing when I’m lifting. Gotta love lower body fat – but I have a long way to go still!

So, I was motivated enough to finally do what I’ve seen all over Instagram, Facebook, etc. I took a quick selfie in the locker room mirror. Nothing unclothed (sorry ladies) but a quick side shot to see how I look without my inner filter. Not quite as bad as I used too – my rear seems to actually be vanishing and my stomach is flatter than I thought. I just can’t sit down and need to always maintain strict posture to keep appearances up.

In terms of diet I’ve made some changes. As I mentioned earlier I’ve been frustrated that the weight and fat doesn’t really seem to be coming off. So, I’ve been doing a much better job on searching out and eating more nutritional foods (in other words avoid the drive-thru) and I did start taking a fish oil supplement again along with my prescribed iron and calcium. I’ll be adding a multi-vitamin again as well making sure that I have folic acid in it – which helps with iron absorption.

Oh, and I took my second dose of Humira this week. Feeling good still – just got to keep working on the looking good part.

Onward!

Side view of me on March 26, 2015.
Side view of me on March 26, 2015.