Fitness Quest: Healthy Aging

Someone once, I can’t remember who, described aging best: you’re old when you drop something and you have to decide if it’s worth bending over to pick it up or if you can learn to live without it.

This observation seemed like a funny joke when I first heard it, but today it strikes a little too close to home. I don’t know about you but every day I wake up with some new little snap, crackle, or pop and I don’t mean in my cereal bowl! The sad truth is that time has a way with catching up to all of us sooner or later and no matter how we fight it we have to admit that we might be just a little bit past our prime as we enter our golden years (not that I’m there yet *cough*).

The problem as I see it is that most of us surrender to the inevitable way, way too soon. There are reports that for each decade past the age of 30 that men will lose between 3 and 5% of their muscle mass resulting in a loss of 30% of their muscle in their lifetimes (compared to their twenties). Moreover, there are also studies that show most people will also gain 1 or 2 pounds a year at the same time. Why? Well, no doubt some of this is because of the natural aging process. But I maintain it’s also because at some point in their youth most people just decide that it’s not worth the effort to stay fit anymore. They sit down in front of their TVs, laptops, tablets, phones, whatever and just don’t get up. Maybe it’s because of some pain or stiffness in the joints. Maybe it’s just because they feel tired all the time. Maybe it’s just because of <insert reason here>. Maybe it really is because of some serious medical condition – but I’m guessing that if you are still reading this that it’s not in your case and you are really looking for the key to staying healthy longer. Well here it is: exercise.

Now, I’m not saying that you have to workout like a pro-athlete or get up and run marathons several times a year (though you can if you want). I’m suggesting that even a moderate amount of movement each day, along with a little weight bearing exercise (body or actual weights) can help you maintain strength, balance, and keep those pounds off as you get older. Along with a healthy diet, of course.

Skinny me in my twenties!
Not so skinny me today. Yes, there’s still some muscle under the fat.

I’ll use myself as an example. Based on photographic evidence I was always a fairly skinny guy through my teens and into my twenties. At one point after my Crohn’s revealed itself I only weighed about 130 – 140 pounds for a while at a height of about 5’11”. However, over the course of my thirties and forties instead of losing muscle mass as the experts would predict I nearly doubled my bodyweight. Certainly, a lot of my mass gained was fat but I also increased my strength from bench pressing 95 pounds (43 kg) to a 1 rep max lift of 350 pounds (159 kg) in my late forties. In other words, at an age when my strength should have been declining, thanks to regular exercise my strength increase more than threefold.

Even today, though I don’t lift heavy to protect my joints, my 1 rep max lift is calculated to be at about 315 pounds (143 kg). Okay, I just said that to brag since it’s a decrease in strength over the past decade it doesn’t really support my overall point. Going on…

Now I may not be the best example, because thanks to Crohn’s I was not at full strength for a good chunk of my twenties or even good health. The onset of my disease did set me back a fair amount and I lost gains that I had made earlier during college. Not that I was a beefcake before Crohn’s reared it’s life altering head. But my point remains, instead of losing muscle over the next twenty years I gained muscle through regular exercise. Likewise, my regular training partner, who did not suffer from the same medical conditions and setbacks I did, also gained muscle and strength during this period. To me we are both examples that the “ravages of time” can at the very least be slowed down if not out right reversed through regular weight bearing exercise.

And it’s never too late to start. Studies have shown that people in their seventies, eighties and beyond are capable of gaining muscle and strength with just moderate weightlifting. Now granted as we age our joints maybe can’t take the strain of very heavy lifting and certainly recovery time is greater. Even I have to admit that I’m unlikely to be able to win the title of Mr. Olympia no matter how hard I train or even become a social media fitness model (shocking, I know). But I do know that if I fall down I have the strength to get up and, more importantly, I have the strength to squat without having to use the handles in the handicap stall in a public restroom. Practical strength is valuable as we age – trust me. Also, bonus, weight bearing exercises also keep your bones strong.

Even if weights aren’t your thing, there is value in just getting up and moving each day. Take a brisk walk, do some yoga or stretching, find some way to move. This will improve your cardiovascular system and balance, too.

Exercise alone doesn’t solve every issue of aging. Arthritis and other issue will likely cause your joints to ache. As I age I find I have to pay attention to other things, too. Diet, obviously, and also posture. Years of spending my days hunched over a computer keyboard have taken a toll. Both in terms of stiffness in my shoulders and in what is now sometimes called “nerd neck” (really). It may take some effort to get back into the habit of standing tall, gut in, shoulders back, chest out, but it’s worth it in the long run.

Good posture can make you look better and feel better – even as you get older!

Sadly, there are no guarantees in life and exercise isn’t a panacea for all conditions. The reality is that you can do everything right and still get sick. Take me for example, as I mentioned earlier I have Crohn’s disease. This condition, which is of unknown origin still today, may have been partly responsible for the heart attack which damaged – and continues to damage – my heart. I suffered a bowel perforation from the damage that Crohn’s did to my intestines, which resulted in me becoming an ostomate for several months. Though the surgery saved my life and I’ve been “reconnected” my digestive system doesn’t work at peak performance. I’m incapable of absorbing nutrients as well as I did prior to the surgery which could have a long term impact on my health. I was hospitalized with Norovirus which was likely picked up because I likely ate food that someone who didn’t wash their hands properly had prepared. This caused extreme dehydration and my kidneys even shut down so they don’t work as well as they used to now. I had a blood clot in my leg (deep vein thrombosis aka DVT). I have to sleep with “life support” – a CPAP machine – due to central sleep apnea which causes my brain to forget to tell my lungs to keep breathing, and so on and so forth. No matter what you do you are likely going to have problems as you get older.

You will also likely consider shaving your ears but that’s a topic best left for another blog entry.

I strongly suggest that you start moving more as soon as possible. Obviously, consult with your medical care team (and if you’re older you probably have a team of doctors) before beginning any new exercise program. However, I have often said that the moment you stop moving is the moment you become old. It’s as simple as that.

The thing to remember, no matter how tough aging can be, is that we are among the lucky ones. Many people haven’t made it to our age (whatever that may be). Each day is a blessing and we should make the most of every single one. None of us knows how long we have on this Earth, but with a little self-care the chances of those remaining days and years being enjoyable increase considerably.

As the saying goes, old age isn’t for the timid. They also say only the good die young. So do yourself a favor and give your bad self some exercise!

All photos by David P. Wahr unless otherwise noted.
Photos and words @copyright David P. Wahr

Fitness Quest: 2020 A Year in Review

Well, I’ve been away from this blog for far too long! I’m sure that both my fans have been wondering what I’ve been up to fitness-wise so here it is: not much.

I don’t have to tell anyone that 2020 was, at best, a weird year. For me the biggest adjustment was working mostly from home and I acknowledge that I’m fortunate to be able to do this. The other big adjustment was not being able to travel as I normally would. So you might think with all of this unscheduled free time being given to me because my normal after work activities being halted, especially community theatre as the biggest “time hog,” that my focus on fitness would have skyrocketed and that by now I’m a mass of lean, mean, old man muscle. Well, not so much.

The toys.

Gyms closing didn’t help but that wasn’t the real issue. My biggest issue was adjusting to cooking at home. Which, if done right, is the way we should all go. However, I found that when confronted with a full refrigerator and pantry all day I tended to “graze” all day in addition to my regular meals. So like so many others my weight creeped up during the past nine-months but went way up starting about July according to my fitbit. I think the combination of eating all day and the loss of my regular cardio classes just finally caught up with me despite my regular walks. I also suffered a mysterious shoulder injury in September so my lifting was impacted. My bench press in particular. I did manage to continue weight workouts with the personal trainer in his home gym and with my brother-in-law in his. The spring, summer, and early fall saw me taking regular walks with my sister mostly every night. But the extra fat has refused to budge.

Photo by Rachel Claire on Pexels.com

So, in an effort to make a change I’ve given into the marketing and am trying Noom. I have plenty of suggestions on how to improve the product which might be worthy of another blog entry after a few more weeks, but so far so good. It’s helped to remind me of things I already knew and I’m down about four (4) pounds so far (almost 2 kg).

Things I did discover while cooking for myself this past year – I do like a fairly wide variety of foods. The heart healthy Mediterranean diet is interesting and not that hard to make. Vegetables and fruits are filling and also tasty. Don’t get me wrong, hamburgers and fries are still a big portion of my diet (too big) but I do see the way and the light. Plus one of my new past-times is looking through cookbooks and thinking to myself “I can make that.”

The biggest news – I got through 2020 without a major health crisis! No ER visits, no surgeries. The Stelara I take to control my Crohn’s seems to be working and my gastroenterologist says that there is no sign of the disease. This means that, for the moment at least, I should be able to become as fit as my middle-aged body will let me. Yes, I still have a damaged heart from a previous heart attack. Yes, my kidneys are still below optimal function from my bout with Norovirus last year (did you forget that their are still other viruses out there waiting to get you? Keep washing your hands and covering your faces folks – thanks) but overall I’m stable and healthy. Minus a few occasional aches and pains. Also, I find it ironic that I can lift a small car off my chest if necessary (a very small car) but have trouble getting up off the floor. It’d be funny if it weren’t so true.

So, I’m done with 2020 and ready to move on to 2021. I can’t control what the world may have in store for me, but I can sure as heck control how I react to it and my own small corner of it.

Onward!

Fitness Quest: Pre-Op Condition

So those of you who have read my blog know that I had an ileostomy in August 2018 as a result of my ongoing struggle with Crohn’s disease. You also know that I have a strong interest in physical fitness which sometimes results in me actually working out. In my youth (July 2018) my focus had been mostly on building muscle with an increasing amount of cardio thrown in due to a heart attack brought on by a severe Crohn’s attack. With the ileostomy, my focus shifted again.

From day one of the ileostomy I knew that it was reversable and that another surgery would one day be in my future. So, my fitness efforts changed somewhat again and I put much more effort into my workouts. So along with my walking, tap dancing once a week, twice a week lifting with my brother-in-law (aka “the animal”) I added a couple drop-in classes at the College I work at (Owens Community College – your success starts here) and also engaged the services of a personal trainer once a week. I wanted to be as strong and healthy as possible before going back “under the knife.” Well, today is the day that I go into surgery so here’s a quick update on where I stand.

The good news: I’m clearly stronger. I can bench more weight and reps than prior to my hospitalization in August 2018. My stamina has increased and I have more muscle. Body measurements indicate that my proportions are changing. I get positive comments on my triceps on a regular basis and even though my arms haven’t actually grown I think they look better.

On the right my arm in August 2018, the left as it looks today. Same size better shape and definition.

I also think my entire torso looks better. My waist hasn’t really shrunk, but since my chest is larger, by an inch, and a tighter waist a “V” shape is starting to form. All positive changes.

The bad news: my electronic scale and fat folds both say that my bodyfat % is the same as it was in August though the skin folds seem to indicate that the fat has moved around. My personal trainer is baffled as he agrees that I look better and am clearly stronger, too. Do I trust the mirror instead of calipers and scales? Not sure.

My recent trip to the hospital (see previous blog post) revealed that one of my heart medications may have been breaking down my muscle instead of helping me as it should have. If this is the case it might explain why my muscles didn’t grow more from my regular workouts (age is a factor as well, I’m sure, sigh).

The conclusion: I’ll be healthier with my colon reconnected. The colon is where most of the water is absorbed by the body and my challenge to stay hydrated over these past several months may be taking a toll on my kidneys. As my GI says, it will be easier for me to stay healthy with everything reconnected. The hard work of doing so still remains with me.

In any event I’ll have six weeks of recovery after the surgery. Six weeks without lifting anything heavier than a gallon of milk. I’ll be able to walk, but probably not run or dance until after six weeks as well.

Rare picture of me not only shirtless but with scar and appliance in full view.

Six weeks to plan my return to the gym, get my diet fine tuned and keep cultivating other healthy habits. My ileostomy reversal is an end of sorts, and a welcome one, but the beginning of my next chapter.

Onward!

Fitness Quest: The Consequence of Measuring Muscle Mass

So, in my constant quest for greater fitness I thought it might be fun to engage a couple friends in a challenge to see who could lose the most body fat in the next few months (by the start of spring).  I decided that I should switch out my trusty Tanita scale that I’ve been using for some years with a Taylor scale that I’ve also been using on and off (to paraphrase that old saying: a man with one scale knows how much he weighs, a man with two is never sure). The reason being because though both scales measure body fat percentage – and are pretty close in their measurement – the Taylor scale has a few more

Scales
The Tanita and Taylor scales – both good

features including a calculation of hydration and muscle mass, all of which are uploadable into an app for easy tracking. For the challenge we have decided to use waist/hip ratio as our measurement tool, but I thought I’d follow my progress on the scales, too. Since I do weigh myself everyday anyway.

The “new” scale works nicely and as I said the body fat percentage corroborates with the other scale. But, today I took note of the other measurements. Fat mass was where I expected at about 25% (needs to be under 20), body water at 59% – a little dehydrated which isn’t surprising since my colon isn’t there absorbing water anymore since my ileostomy – and my muscle mass was at just over 30%. Now, you’ll notice that these percentages added together total more than 100%. I haven’t found it in the documentation yet, but I suspect that the body water figure is independent of the other two and is calculated off the remaining body mass (organs and skeleton). So, based on these readings my body is a little over half fat and muscle. So far so good right?

Well, I then wondered how my muscle mass compared with the average guy – you know, because we guys are all about measurements and comparisons with other men (to prove we’re better). Since I’ve been working out I’ve always assumed that I had more muscle

buff dave
Me during my “glory” days

mass than most men. I know that my arms are larger, even now in their “depleted” state (a little over 15″ in circumference compared to the average untrained American male who is around 11″) they do flex and do not jiggle when I move them. I once benched 350 pounds and still am capable (I think) of a one time max of more than my bodyweight. Good for anyone, great for a man of my “advanced” years. Plus, you know, I have done squats in the past, too keeping my lower body pretty fit – even with too much fat around the hips (you should see the definition in my “marching band” calves).

So off to Google I go and search for “how much muscle does the average man have” and imagine my surprise to find out that according to my scale I not only have less muscle than the average man (about 60 pounds compared to livestrong.com’s average of 72 pounds).  I thought, “okay, but surely my percentage is higher.” Nope…

muscle-mass-percentage-chart

Not only am I low for the average man, I’m low for a man my age and older! How is this possible? I was only in the hospital for a week and recovery for six weeks. Can muscle mass be lost that quickly?

Now, I did come out of the hospital 20 pounds lighter than I went in. This would equate to a loss of about 2 pounds a day for my 10 day stay, but most of the weight loss was early. I never figured out why it was so much, as I doubt that a meter of intestine (the full length of my ileum) weighs that much since it’s essentially a hollow tube of muscle and skin. Maybe it was because of all the stuff that was leaking into my abdomen was no longer there, a lot probably water weight, and maybe an incidental “liposuction” when they cut through the fat and muscle to get to my innards. I just didn’t know. However, I felt that when I cam out that my chest and shoulders had disappeared on me. Could I

Me in hospital
Me shortly after surgery in August 2018

really have lost that much muscle that quickly? Or is my scale wrong. Did one operation undo 30 years of weightlifting and bodybuilding?

I think it will be interesting to see what happens over the course of the next few weeks and months as I continue into my workout routine. I will admit that I wasn’t doing a lot prior to the operation but I was lifting twice a week and getting in some cardio. Plus, there was the cardio rehab I had just finished earlier in the late spring. Muscle memory is a wonderful thing, but we all know that as we get older we don’t bounce back as quickly as we did before.

In fact, most studies indicate that as we age we lose a significant amount of muscle with some, if I recall correctly, suggesting men lose as much as 10% of their muscle mass for each decade after 40 (or earlier). Most studies also suggest that this loss is as much due to inactivity as anything as we tend to move less as we get older and that working out becomes less of a priority when family and career get involved (thus the rise of the so-called “Dad Bod” someone with some muscle on them but it’s covered in a layer of fat).

However, there are also studies that suggest that this muscle loss can be slowed if not completely reversed. That, contrary to popular belief, even people in their eighties and nineties can gain muscle. Maybe not as fast as in our youth, but gains can be made. In fact, I feel that I was at my strongest in my mid to late forties. Not necessarily my fittest, just my strongest.

Which bring ups an interesting tangent. I had a conversation recently with a young man who I’ve befriended at work. He’s a bodybuilder (though I don’t think he would consider himself one since he lifts primarily for “fun,” but I’ve seen his before pictures and he’s clearly a bodybuilder) and he asked me an interesting question: “do you know how men keep getting stronger as they get older?” I replied that I had noticed the same thing myself, stating that many bodybuilders seem to hit their prime in their thirties and how I felt I gained strength well into my forties. But he then said, “no, do you know HOW men keep getting stronger?” and I indicated that I wasn’t sure, perhaps the body doesn’t actually fully mature until a man is in his twenties or later.

Now, I think I can answer that question a little better. Men who keep getting stronger as they age also don’t give up. They stay focused on being a little better each day, at lifting a little more, running a litter farther.

Basically, men get stronger as they age because they think they can.

I think that I can, too. The best is yet to come.

Onward.

Fitness Quest: Memories as Motivation

So, the other day I was in a bit of a funk. Unusual for me as I’m normally pretty chipper these days (ha – I make myself giggle), but like everyone else I can get a good case of the “woe is me” and “life stinks” going on. This particular case was about the usual these days: “why can’t I lift this (insert heavy object name here)? I could last year. Easily!” or “can’t I bench more than that?” or “why does it hurt when I bend?” or my perennial favorite, “how come my shirt sleeves seem to have so much room in them?” (sleeve gapitis – it’s a real thing, Google it. Seriously.) All in all, I had a serious lack of motivation and started looking back to the “good old days” through pictures and social media posts.

What I found depressed me further. Here’s me goofing off after trying to climb one of Colorado’s 14,000 footers:

colorado

Here I am running a 5K:

rose run

Here I am looking possibly as buff as I ever have:

buff dave

Here I am about to go surfing for gosh sake:

surfing

And the coup de grĂ¢ce, here’s the weight I was benching just a year ago. 255 for reps and sets:

255

All the makings of a good sob fest and longing for the glory years. Are they gone? Am I a has been? Has age finally caught up with me? Questions I’m sure most of us have asked ourselves and if you haven’t, you will.

But, you know what? I decided instead of wallowing in self-pity that I was going to use these images to motivate me.

My lungs and legs are still good. I can climb mountains. Maybe not summit, but I didn’t do that before anyway. I was climbing in Idaho just this past summer (well after my heart rehab).

I can still run a 5K and did just this past July. I bet I can beat my time next year!

I’m increasing weight in my bench each week. I can keep going and bench even more than I did a year ago!

And as far as looking buff – well, modesty prevents me from saying so judge for yourself:

dave gym (2)

Surfing? Sorry, that was a one and done! Fun, but there are sharks out in the ocean.

The best is yet to come.

Onward!

#oldguyslifttoo – Consarn It!

Those of you who follow me on other social media (yeah, both of you) may have noticed that I usually tag any remotely fitness related post first with #oldguyslifttoo. Though it clearly hasn’t caught on I’m trying to make a point with that hashtag.

It doesn’t take much observation to realize that in our culture and society fitness and athletic activities are the province of the young. In mo and t pro sports you’re finished before 40. A quick look through Instagram and you’ll find hundreds, if not thousands, of posts, pictures, selfies, swolfies, and not so random flexing poses of young men (and a few women) in front of bathroom mirrors. Each who seems fully dedicated to their particular workout, diet and intent on spreading their knowledge and enthusiasm to the world. Or at least get a date. Maybe both, I’m not sure, and I’m not criticizing this in the least. If it motivates anyone towards physical fitness I’m for it. Heck, if I had the abs and biceps of some of these guys I’d be right there in front of my mirror with my phone snapping a picture too.

But, you don’t see so much from older people. Go to a gym, again filled with folks under 40. Now I’m sure that there are a lot of reasons for this. The usual being other priorities. Career, family, etc. But, these reasons don’t explain all the middle-age men and women out there who have just stopped moving. The kids are out of the house, but instead of using the time gained from no longer running mom’s transit service they have doubled down on Netflix, Hulu, Amazon Prime and the like. Then complain that they hurt all the time or don’t have energy.

It’s time to change this folks. The benefits of daily exercise are well documented. Both men and women at any age can increase strength and improve quality of life with a moderate program of walking and weightlifting. Barring an underlying medical condition (and hey, I’m pooping into a plastic bag as I type this so I know about underlying conditions) you can stall father time. You may never have 20 inch arms or buns of steel again but you can keep your bones strong and muscles firm well into old age.

Which, for all you teens out there, doesn’t start at 30.

So, I’m proud to be an old guy who lifts, too. I hope you’ll join me.

And whoknows, maybe senior citizen swolfies will catch on too!

Onward!

Dave

Why We Lift: The Psychology of Working Out

So as some of you may know, if you read my other blogs such as Talking to Strangers, that for some time now I’ve been working on breaking through my introverted nature and have tried to talk to someone new each day. Usually a simple smile and a quick hello, but many times actual conversations. Over the years I’ve met a lot of interesting people this way and discussed many things. Because of my interest in fitness more than a fair share of these conversations involved working out, nutrition, and the like. I’ve talked about working out with several people who are experts in their chosen sport and/or activity: triathletes, marathon runners, bodybuilders, surfers, Division I football players (okay, one),  Division I softball players (helps when your niece is one), casual lifters,

adventure athlete athletic daylight
Photo by Pixabay on Pexels.com

mountain climbers, rock climbers, and a rugby player (who, by the way, was nothing like the stereotypical Rugby guy. He was friendly, personable – and I later learned through social media has a great sense of humor – and was not only well muscled but well proportioned. More like a physique model or competitor, not the burly “Bluto” type usually associated with the sport). Most of these people, started exercising because they participated in a sport in high school or wanted to prove something to themselves – the latter being especially true of the marathoners and triathletes.

But, there is a subset who work out – and by working out I mean lift weights – for a wide variety of reasons. Because of my own interest in weight lifting I want to focus on these men. Why the men? Well, one reason is that despite my reaction when seeing a mouse scurry across the room I am a man. The second is that from my experience very few women lift weights. Which is a shame because the benefits of lifting weights is well

man lifting barbell
Photo by Isabella Mendes on Pexels.com

documented for both men and women. As high school or college athletes, many women have lifted, but for some reason later in life they stop (as do most men I suppose). Some are afraid of looking like Schwarzenegger I suppose, which isn’t going to happen without chemical assistance and even if it does wide shoulders are making a comeback in women’s wear. Or, just as likely, their focus shifts to losing weight and running becomes the activity of choice.

So, why do guys start lifting and/or keep lifting long after their high school football days? My conversations reveal many reasons:

  1. He started lifting for a sport and discovered that he liked it more than the sport he was originally training for.
  2. He wanted to gain weight to avoid being bullied and/or intimidated by other guys.
  3. He wanted to be bigger and stronger than his older brother (a surprising number of men fall into this group).
  4. He started lifting with his older brother, father or another male member of the family and got hooked on both the weightlifting and camaraderie.
  5. His younger brother started lifting and he didn’t want him to get bigger and stronger than he was.
  6. He wanted to just better when he took his shirt off and have a reason to flex.
  7. He saw a muscular man as a kid and was impressed enough to want to look like that when he grew up (either in person or in a comic book or on television, etc.)
  8. He was a big kid and found that he liked getting bigger and staying stronger than his peers.

You’ll notice that among all the above reasons the classic, “to get the girl” doesn’t make the list. I don’t think I’ve talked to anyone who started lifting to attract girls! Impress other guys, you bet, but not women. It seems to me that to most men that attracting the attention of the ladies is a side benefit of looking better – if that’s his goal to start with.

affection blur close up couple
Photo by Rosie Ann on Pexels.com

Personally, I fall mostly into group 7, fell a bit into number 4 when my dad bought a weight set, and now just have gotten hooked on being stronger, bigger, and the “pump.” Obviously, though I’ve had superficial desire and have gotten stronger over the years (until my surgery this summer) I haven’t had the discipline to achieve the look of a bodybuilder. Darn diet and flat bicep peak!

By the way, and if you spend anytime on social media I think you’ll agree with me on this, there seems to be a whole new group who workout just to show off to strangers (a subset of group 6). Guys who don’t participate in sports but can’t wait to flex in front of a camera to try and gain followers on Instagram. Many seem to fancy themselves models, some are just trying to build their personal training business, but others just seem to like it when people like their photos and follow them. I’m guilty of following quite a few of these guys myself because of my habit of following back anyone who follows me. In fact, one of my favorite activities on Instagram is to use new hashtags just to see who starts to

man wearing gray tank top
Photo by mahmood sufiyan on Pexels.com

follow me. Use hashtags like #bodybuilding #weightlifting #exercise and you’ll get a dozen new likes and several more followers. Some are trying to sell their personal training packages, but most just seem to want followers. I know that some are hoping to get rich by monetizing their Instagram account and have discovered that flexing their biceps gets them followers and likes, but I can’t believe it’s true of every guy whose posed in front of his bathroom mirror.

To be fair, I might be a little harsh – if not hypocritical – on my description of this group. After all, there’s a certain amount of vanity and narcissism in participating on social media to begin with isn’t there? I mean does anyone really care what we had for dinner or how often we workout? But I think I’m right even if it’s a fine line between the guy who is genuinely tracking his progress and motivating himself and others versus the guy trolling for “likes” and fans. The former usually has before pictures and candid shots doing other things. The latter is never seen without the proper lighting and would never admit that he was once the proverbial 98 pound weakling (maybe he never was?). But, as so often I do, I digress.

Anyway, these are my observations. Am I right about these categories or way off base? Why do you workout? I’d love to hear from folks (at least those of you who read through the whole thing).

Onward!

Fitness Quest: April 2018

Several positive items to report in my renewed quest for fitness since the discovery that I had a heart attack sometime in the past (likely, in my mind at least, in January of 2017).

Mental Health: first and foremost, my mood has improved considerably. Thanks to cardio rehab and the natural adaptation process that we all go through after experiencing major life events I’m happier than I’ve been in a while and am functioning again. At least in my opinion (my friends and co-workers may continue to disagree but that’s their problem). I am looking forward to the future for the most part again and not afraid that each day will be my last – even if it turns out to be.

Physical Health and Exercise: cardio rehab goes well and I’m making progress. I’m biking and walking like I should on days I don’t have rehab – even beating several other “steppers” in my weekly Fitbit step challenge – which I wasn’t doing for a long time. I get through my tap dancing each week without feeling like I’m going to pass out and I’m in general feeling more energetic.

More exciting is that my bodyfat percentage has been on a downward trend for about four weeks now even though my body weight has increased slightly. In bodybuilding this would be known as “making gains.” Not by huge amounts, after all I’m not a newbie or a teenager anymore, but a clear trend. It does mean that I’m not losing fat as is actual goal, but it means that I’m gaining more muscle than fat which isn’t bad either. Especially for someone who is in late middle-age (unless I live to be 130).

Last month I mentioned I was being tested for asthma and the good news is that my lungs are “normal” and have no obstructions. Something is still going on with my breathing though and my gastroenterologist has put me on iron thinking that my anemia could be contributing to the issue.

I do have sleep apnea, both obstructive and central, for which I’ll be getting a CPAP machine for this coming week (I hope). I have one more night of testing with various devices to see which will work best for me.

Crohn’s: speaking of gastroenterology, we’ve decided that my Humira may not be doing the best job for me. So we are switching things up and I’m going to Entyvio. The plus side of this is that I only get an infusion every 8 weeks (at home) instead of a weekly injection. I’ll be blogging more on this as treatments begin.

Nutrition: here’s the hard part. I’ve discovered something that I probably should have known all along. Sugar is bad for you. At least added sugar is. And like sodium, the stuff is everywhere. According to the American Heart Association men should restrict their added sugar levels to just 9 teaspoons a day (4 grams = 1 teaspoon) and women only 6 teaspoons. This means that if you have one 12 ounce can of pop a day, non-diet variety,  you’ve gone over your limit. Not to mention the mega servings most of us consume! I drink the diet stuff so that’s not a source of sugar for me, but my sweet tooth may literally be the death of me. Especially when you consider that sugar has inflammatory properties – which can aggravate my Crohn’s, which may have caused my heart attack in the first place!

Overall: I’m doing as well as can be expected and maybe a little better even. I thank God for each day I’m given and that I’m not worse off.

It’s an old saying but true: it could be worse. Oh well, it’s back to the grocery store I go!

Onward!

Mediterranean Diet

Sodium, Sodium Everywhere and Not a Bite to Eat

Question: which do you think has less sodium, a medium order of McDonald’s French Fries or a small salad?

Answer: It depends. Are you going to put dressing on that salad? If so, the fries win. In fact, the fries win even if you go up to large size and small fries can win if you are looking at overall fats, too!

Surprised? Don’t be. Since discovering that I had a heart attack sometime in the past, I’ve been working harder than ever to get my diet in line. I was already doing pretty good in keeping my fats low and started cooking for myself and am getting a little more “Mediterranean” in my eating and food choices each week (more fish, more veggies, less sugar). So, I thought it was time to take the next step and reduce my sodium intake.

Ha!

I now understand the trials and tribulations of people with high blood pressure. Sodium is in everything that is even slightly processed. Fast food, sit down restaurants, frozen food, soups, canned vegetables, frozen vegetables (but not always), baked goods, lunch meat, you name it and I bet it’s got more sodium than you would think.

Fat free means “added salt.” Pizzas should be called sodium pies. Surprisingly, things that taste salty, like potato chips, may have less sodium than a small can of spring peas.

According to the American Heart Association we should be eating no more than 2,300 mg of sodium per day, 1,500 if you have high blood pressure. But, the average American consumes more than 3,400 mg each day (more at the AHA website)! And I know from MyFitnessPal that I’m somewhere north of that figure on any given day. How much is 2,300 mg of sodium? About 1 teaspoon of salt per day.

Now in my case, I do not have high blood pressure and my heart attack does not appear to have been caused due to any dietary issues (arteries, with the exception of the one where the damage occurred are clear and “beautiful” according to my cardiologist). It’s likely, in fact, that the heart attack occurred due to my Crohn’s. And, I could choose to side with some of the research out there which suggests that if you don’t have high blood pressure sodium intake isn’t really an issue. However, with one big strike against me, I don’t think I should risk a second. So, I’m going to keep doing my best to get my diet in line and that means lowering my sodium intake.

Now should we talk about the amount of potassium in salt substitutes and the effect that has on someone taking ACE inhibitors?

The struggle continues.

Onward!

Fitness Quest: August 2017

I know it’s really September now but I thought I’d add a brief update on my activity in August for those interested (and those who aren’t, I guess).

Nutrition and Weight: Slow and steady seems to be the pattern. I had a couple weeks of no loss, but overall the trend is still downward. The problem is I’m really holding steady for the most part and can’t seem to shake the weight I gained several months back – the penalty of not paying attention to my nutrition for a week. I’m doing better now keeping my carbs under control but am still eating too many fats I think and not enough protein. However, though I’m not lighter, I believe that I’m becoming more defined in my arms, chest and shoulders (thanks to the exercise, more on that below). Always a good sign.

The never ending battle continues.

Exercise: Doing well here. I’m keeping to my weight workouts twice a week – though I need to increase the number of exercises I do I think and add more (i.e. any) leg work. I had an experience climbing a lot of stairs this weekend and it wasn’t pretty. Cardio needs to be increased again, too. This has been put on the back burner as I got my Plantar Fasciitis under control. Foot still hurts but with my shoe inserts it’s bearable. Got nearly 40,000 steps in this weekend already though. So that’s good.

I’m back to morning push-ups (30 now) and some light weight work to help me wake up and start the day energized. And I think this is having a positive effect on my overall physique as I mentioned above. Need to shrink the gut though. Always need to do that. Always…sigh.

Overall: Crohn’s is under control for the most part (maybe three days this past month of bloating and other issues), according to my doctor my blood pressure is good, my heart rate is good, so that’s all good news.

Onward!