50 Days are up already???

Monday marked the end of my “Fit after 50” challenge. It’s certainly true that time seems to “fly by” as we age!

First of all, I want to thank the American Physical Therapy Association for developing the “Fit after 50” campaign. Also for the many health tips that were posted through the “Move Forward” website and Facebook page. A link to the website is provided at the end of this post.

As I look back on the past 50 days, these questions come to my mind…

• Was I as faithful as I should have been with my diet? Probably not.
• Did I exercise as consistently as I had hoped to? Not entirely.
• Have I made some significant changes in my body composition and fitness level? Certainly.
• Am I motivated to continue improving my fitness through a healthier diet and regular exercise?

 ABSOLUTELY!

It is often said that it takes at least 6 weeks to develop a habit. If I have learned anything over the past 7 weeks, it is that I need to stay more consistent with exercise and activity. Once exercise becomes a “habit” it can become difficult to live without it!

Here are the results of my post-program tests according to the Adult Fitness Test established by The President’s Council on Fitness, Sports and Nutrition 

(protocol can be found at http://www.adultfitnesstest.org/ ):

                                                                                  

                                                       PRE-TEST           POST-TEST          AGE RANK                  

-          Timed 1.5 mile run                           15:10              14:58            40th%-ile

-          Maximum # of push-ups                    28                   33                90th%-ile

-          Maximum # of pull-ups*                      9                     9                  unknown

-          # of half sit-ups in one minute            46                  57                85th%-ile

-          Sit and reach flexibility test                16”                18”               85th%-ile

-          Body Weight                                     185                176

-          Body Mass Index (BMI)                   28.1               26.8            Overweight

-          Waist circumference                        35 ¼              34 ¼      Increased risk of disease

      (*Pull-ups are not a part of the fitness test protocol, but I had added it for my own curiosity)

      As you can see, I generally improved in most of the areas which were tested. I lost a total of 9 pounds and trimmed an inch off my waist (even more around my “belly”, which certainly made the Sit and Reach test a little easier!). The most progress was made in the Half Sit-Up test, since a lot of my training involved exercises which included the core. My overall strength improved slightly with the push-ups, but no change with the pull-ups. Not a big surprise since my program focused primarily on interval training to “rev up” my metabolism, rather than strength training exercises. I was a little disappointed that my BMI score still places me in the “overweight” category, but I’m certainly much closer to my optimal weight range.

      And, as promised, a pre and post program photo…

 

      The snapshot on the left was taken by my wife on September 30^th as we were taking our last canoe ride with our Shih Tzu on Big Star Lake in Baldwin (yes, it was warm enough to be in shorts!). 

      The picture on the right was taken following a quick 10-mile bike ride on Thanksgiving morning (making room for more turkey!).

     

      Lastly, I would like to correct the opening statement of this blog…Monday did not mark the end of my “Fit after 50” challenge, but rather, today marks the beginning of my continual “Fit after 50” challenge!

      I have faith that you can do this too!

      So, are you with me??  

      Keep striving to stay fit!

      Don Freehafer, PT

      FREEDOM PHYSICAL THERAPY

      www.freedom.pt.com

      Visit the APTA’s “Move Forward” website at http://bit.ly/OrO6wA for daily tips on how to stay 

      Fit after 50!!

The middle of "the race"...

The middle of the race is always the toughest…and physical challenges can seem like mountains!

 

I am 40 days into my 50 day fitness plan, realizing that the “middle of the race” is certainly tough…and it is often difficult to stay motivated!

 

Similar to participating in an organized event such as the 25K River Bank Run here in Grand Rapids, there is always a lot of “hype” at the beginning of the race that gets your adrenaline flowing and you can’t wait for the opening gun to sound off. The crowd is cheering and you click off the first couple of miles with ease. Then you reach the midpoint of the race (and during the next several miles), wondering if you will ever see the finish line. The cheering crowd becomes a blur and you begin to wonder why you decided to do this in the first place. As you approach the finish line, you begin to get a surge of energy as the cheers become louder…and then you cross the finish with a feeling of exhilaration and accomplishment, making all of the training and effort worthwhile!

 

Well, it’s been several years since my last river Bank Run, but the memories of the accomplishments in each race will live on indefinitely. One of the challenges of staying “Fit after 50” is to listen to your body and make adjustments in your exercise routine as needed. For me personally, I have had to give up distance running due to an ankle fracture/dislocation in my twenties that has become quite arthritic. In addition, there are degenerative changes in my lower back following an injury in my early 40’s which required an epidural injection (the MRI of my lumbar spine is about a page and a half long). I have also inherited a condition known as atrial fibrillation, which involves intermittent episodes of irregular heart beats. Add a little high blood pressure into the mix, and the list is becoming quite long! So, as you see, having committed my life’s work to helping others who are in pain or have physical limitations, I am certainly not personally immune to some of the health challenges that can occur as we age.

 

However, I do realize that these issues are no excuse for me not to pursue a healthy lifestyle. I have simply learned to “mix it up a little” when it comes to activity. Instead of distance running, I have substituted infrequent short runs, “power walks”, or interval sprints.  One of my favorite “runs” is through a wooded path that we have behind our backyard. It takes about 3 minutes to sprint the full loop. I like to repeat 3 times, attempting to better my time with each lap. When it comes to distance training, my bicycle has become my best friend…my ankle and lower back seem to tolerate this quite well. An elliptical machine is also a great option to decrease stress on the joints while working up a “good sweat”.  And then there is resistive exercise (including bodyweight resistance exercises or weight training) that helps to maintain muscle tissue and strong bones as we age.

 

So, don’t let aging or your “mountain” of physical limitations keep you from staying active. Find activities that you enjoy and that your body can handle. Try new things. Join a fitness class. Find a partner to workout with. Set goals and make yourself accountable to someone. Schedule time to exercise on your weekly calendar. Keep moving and don’t give up…the benefits at the “finish line” are worth it!

 

 

P.S.  I also just finished a day of fasting on Sunday. Haven’t done this in a long time, but it was on my heart to try it again. Several reasons to do this included:

v  “Cheating” on my diet plan (on more than one occasion!)

v  A Veteran’s Day tribute to those who have served (or are serving) our great country

v  Reflection and prayerful support of newly elected government leaders and officials

v  Thankfulness for God’s abundant love and faithfulness in my life

 

 

 

Keep striving to stay fit…

 

 

 

Don Freehafer, PT

 

FREEDOM PHYSICAL THERAPY

www.freedom-pt.com

Visit the APTA’s “Move Forward” website at http://bit.ly/OrO6wA for daily tips on how to get Fit after 50!!

Sticking with the plan…it’s not so easy!

 

Wow! Sticking to a diet and exercise plan is certainly not easy!

It has been ten days since my last post and there have been several “threats” to my “Fit after 50” plan on many levels.  My diet plan has been decimated by marketing lunches with physician offices, private practice dinner meetings, a wine-tasting trip to Traverse City with friends, attending a wedding (with a great buffet dinner I might add!), and a Sunday all-u-can eat brunch to celebrate birthdays for my dad and sister. It’s definitely difficult to maintain restraint in these types of circumstances! My exercise plan has also been somewhat sporadic due to the large number of meetings, fall yard work duties, and other commitments that have consumed my schedule over the past several days. And then there is the lack of adequate rest…which I will blame on the Detroit Tigers (but it's definitely worth the sleep deprivation to see them move on to the World Series!!!).

Despite these challenges, I am pleased to report that I am down 5 pounds since beginning the program 3 weeks ago! There has also been a noticeable improvement in my endurance and intensity with workouts such as cycling. Even my pants are starting to fit a little less tight…

In my last post, I promised to share some sample meals/snacks along with some “tricks” that I have learned to help cut back on calories and eat healthier.  Once again, I want to make it clear that I am not a nutritionist, but have found some things that have helped me in the past…and I would like to share these with you.  As previously mentioned, my general plan is to consume 5 or 6 small meals per day (approximately every three hours throughout the day), with an attempt to include some form of protein in each meal. Here is a small sample of various meals/snacks that will be utilized in this plan:

BREAKFAST CHOICES:

v  Oatmeal with a handful of almonds, raisins, cinnamon and a touch of agave syrup

v  2 or 3 egg omelet (only keep 1 yolk) with these variations:

·         mozzarella cheese and microwave-steamed broccoli

·         tomatoes, onion and cheddar cheese, topped with chili beans and dash of hot sauce

·         spinach, onion, tomato, mozzarella cheese, 1 slice bacon pieces

·         sautéed mushrooms, onion, mozzarella cheese and about ½ cup cooked hash browns

v  2 sunny side up eggs, slice of bacon, ½ slice rye toast, handful of grapes, strawberries, orange slices or grapefruit

v  Slice of rye toast with natural peanut butter along with a cup of Greek yogurt

v  Bowl of Wheaties or Life cereal (if really in a hurry!)…no sugar added.

 

SNACK CHOICES (mid-morning and mid-afternoon):

v  Cottage cheese (I like to add a teaspoon of grape jam to flavor)

v  Greek yogurt (can add a few grapes, almonds, cinnamon, banana slices, etc.)

v  Low-fat granola or protein bar (be careful here…a lot of variation in calories and fat in these)

v  Protein shake (I’ll provide some of my favorite shake recipes later!)

 

LUNCH CHOICES:

v  Romaine salad with tuna, turkey breast or grilled chicken strips, mozzarella cheese, topped with items such as tomato, broccoli, green pepper, onion, mushrooms, etc. (Dressing “trick” is to mix dressing 50/50 with water…still provides the flavor, but only using half as much. One of my favorites is low-fat sweet Vidalia onion!). I like to serve with a small portion of cottage cheese on the side.

v  Tuna, grilled chicken or turkey breast sandwich on rye (1/2 sandwich is usually sufficient if using larger sliced deli rye), topped with provolone, tomato, romaine lettuce or sliced cucumber. Instead of mayonnaise, I like to use flavored mustard (such as “sweet and spicy”) to reduce calories and fat. These sandwiches are also good grilled with sautéed mushrooms or onions (can use spray imitation butter to limit calories/fat). I’ll usually serve with a pickle and fruit (such as grapes, strawberries or ½ banana)

v  Grilled chicken breast, microwave-steamed broccoli and fruit (as above)

 LUNCH !!!

DINNER CHOICES:

v  Grilled chicken breast with ½ slice melted provolone and sautéed mushrooms, small side of pasta with marinara sauce, served with a small dinner salad

v  Tuna noodle casserole (lots of tuna and peas, easy on the pasta!), small dinner salad

v  Grilled fish (tilapia, pollack, salmon, etc), served with steamed broccoli and small dinner salad

v  Grilled 5-6 oz. steak, steamed or grilled asparagus, small serving garlic mashed potatoes, small dinner salad

v  2 or 3 egg omelet (see breakfast choices). I will usually add some meat to these, such as grilled chicken, one slice of bacon pieces, low-fat sausage or leftover steak when serving as a dinner entrée.

 

These are just a few of my favorite healthy meals and snacks. Regarding fluids, I will typically drink a 4-6 oz. glass of milk along with my breakfast meal and around 8 oz. of milk with dinner. I use orange juice for breakfast very sparingly, only a couple of times a week. I start the day off with a large (8-12 oz.) glass of water, and try to drink a glass of water after each meal (I find that water consumption helps to resist the desire for “seconds”!). Staying hydrated throughout the day is also helpful to keep your hunger “in check” between meals.

 

Here are some other tips to consider:

v  Be prepared and plan ahead on meals...otherwise you will find yourself grabbing anything that is quick and easy (usually containing more calories and fats!). I like to cook bacon and chicken breasts over the weekend and keep these on hand throughout the week for various meals.

v  When eating out, check the online menu beforehand. This will allow you to make good, healthy choices ahead of time rather than succumbing to temptation while ordering.

v  If you find yourself overeating at one meal, cut down your portion sizes at a separate meal (or “kick-up” your exercise program by 15 extra minutes that day!). If you made too many trips to the buffet, you can always consider fasting for the remainder of the day, while staying hydrated.

v  Keep your fridge and cabinets stocked with healthy food choices, making it easier to eat healthy.

 

I hope some of these ideas have been helpful to promote healthier eating habits. There is an informational link which was developed by the United States Department of Agriculture (USDA) that provides a wealth of information regarding dietary guidelines, tracking tools, and healthier eating tips.  You can access this information through our website (www.freedom-pt.com) or directly at (www.choosemyplate.gov).

 

Keep striving to stay fit…

 

Don Freehafer, PT

FREEDOM PHYSICAL THERAPY

www.freedom-pt.com

 

 

Visit the APTA’s “Move Forward” website at http://bit.ly/OrO6wA for daily tips on how to get Fit after 50!!

Let's talk about "diet"...

 

I know that improving my diet is definitely a necessary part of being “Fit after 50”. However, I want to begin this discussion by saying that I am a physical therapist, and certainly do not claim to be a nutritionist. My goal is to share some thoughts with you that have worked for me previously…and hopefully, to inspire you in joining the quest of improving your health!

 

There are several different diet approaches available that can help you to achieve your optimal bodyweight and improve overall health. Some of these may include structured programs that provide you with daily meals, various “cleansing” diets, meal replacement shakes, intermittent fasting, etc. Many of these programs are well-researched and have been shown to work well. I have used a combination of these approaches before with good results. Again, the purpose of this discussion is not to exhaust the research in an effort to support or dispute any of these programs, but rather to share some simple ideas that I have found to be effective for me personally. I would also highly recommend consulting with your physician before beginning any type of “diet” program, especially if you have health issues such as diabetes, heart or kidney disease, etc.

 

Let’s take a look at the definition of the word “diet” according to Webster’s dictionary…

 

a : food and drink regularly provided or consumed

b : habitual nourishment

c : the kind and amount of food prescribed for a person or animal for a special reason

d : a regimen of eating and drinking sparingly so as to reduce one's weight (i.e. going on a diet)

 

Most of us consider the word “diet” as a negative term since it is often associated with restriction (such as in definition “d” above). However, I like to look at “diet” as a lifestyle change which involves changing habits (such as in “a” and “b” above). My personal intent is to adopt a healthier way of eating that is not just a temporary restrictive diet in order to lose weight, but a more sustainable diet that will help me to achieve/maintain my health and fitness goals.

 

Since some of my goals include improving strength, endurance and Body Mass Index (BMI) (according to my pre-program fitness testing results), I have chosen to incorporate a diet plan generally consisting of 5-6 small meals a day. This type of plan helps to curb my appetite and keep my metabolism “revved-up” throughout the day. It also helps to provide my body with the nutrients it needs to recover from regular workouts and maintain lean muscle (which is especially important for men over 50, when we begin losing muscle mass). Optimally, I try to take in some form of nutrition every 3 hours…approximately 7AM breakfast, 10AM snack, 1PM lunch, 4PM snack, 7PM dinner (and sometimes a small snack between 9-10PM if I have performed a vigorous workout that day). Optimally, I attempt to incorporate some form of protein in each meal throughout the day. This not only provides the necessary building blocks for healthy muscles, but also helps to keep you satiated longer between meals.

 

Please remember…when it comes to sticking to a specific diet, we are only human and are prone to give in to “temptation” once and awhile! But don’t fret! You can always make adjustments in your daily diet or exercise plan. For example, I had the pleasure of attending a Grand Valley State University scholarship award dinner earlier this week and there was no way I was going to pass up the blueberry cheesecake! However, the next day, I knew that I better cut back a bit on meal portion sizes and do a little more interval training on the elliptical… J

 

In my next post, I hope to share some sample meals/snacks along with some “tricks” that I have learned to cut back on calories and eat healthier.

 

So stay tuned and keep striving to stay fit…

 

Don Freehafer, PT

FREEDOM PHYSICAL THERAPY

www.freedom-pt.com

 

 

Visit the APTA’s “Move Forward” website at http://bit.ly/OrO6wA for daily tips on how to get Fit after 50!!

My "Fit after 50" Plan...

Welcome back! It is now Day 6 of the 50 day quest to improve my fitness level. So far, I have made significant changes in my diet and have performed some sort of exercise 5 out of 6 of the days. As I had mentioned in a previous post, some of my pre-program testing was quite “humbling” to say the least. There are definitely some areas that have much room for improvement! However, I am already starting to notice some benefits of beginning this program…such as a decreased craving for fattening foods, increased energy level and improved endurance with day to day activities.

As I strive to achieve a higher level of fitness over the next several weeks, the “basics” of my plan are…

                DIET:                      Consume 5-6 small meals per day

                EXERCISE:            Perform some form of exercise/physical activity 5-6 days 

                                               per week

                REST:                     Attempt to get at least 7 hours of rest each day 

Sounds really simple, doesn’t it? The difficult part is being consistent with the plan.

As we move forward on this journey, I hope to share a few more specifics regarding my diet, exercise plan, physical challenges/health issues that have caused adaptations in my activities as I age, etc.

I am excited to continue onward with this “50 Day Challenge”. It’s a great “wake up call” for me to invest in my health right now…after all, grandchildren may be on the way in the near future??   J

Now please excuse me…it’s time to go workout!!

Keep striving to stay fit…

Don Freehafer, PT

FREEDOM PHYSICAL THERAPY

www.freedom-pt.com

Visit the APTA’s “Move Forward” website at http://bit.ly/OrO6wA for daily tips on how to get Fit after 50!!

So here we go...getting "Fit after 50"!!

 

So here we go…we are on our way to getting “Fit after 50”!

By the time you read this, I will have completed my pre-program fitness testing…a very humbling experience when you know that you used to be capable of so much more! However, I AM confident that I can regain some of the “youthfulness” of my pre-half-century glory days with a little hard work and discipline.

 

I have chosen the following tests/measures based primarily on the Adult Fitness Test established by The President’s Council on Fitness, Sports and Nutrition (please refer to http://www.adultfitnesstest.org/ if you are interested in more information). These tests measure an individual’s health-related fitness (linked to fitness components that may lower risks such as high blood pressure, diabetes, or low back pain) rather than performance-related fitness (linked to athletic performance such as speed, reaction time, and coordination). I have added pull-ups to the parameters being tested, simply because I was interested in seeing how many I could still do! In addition to improving my fitness level, I am hoping to lose a little weight and a lower my BMI (Body Mass Index) as well.

Please note that I have not set specific goals for the end of the 50 day program, but rather, I plan to improve as much as I can in each area being tested. That is my motivation…to see how much change I can produce in my fitness level in 7 short weeks.

 

Here are my test results and rank based on age group…

 

-          Timed 1.5 mile run                                   15:10                            40%ile

-          Maximum # of push-ups                             28                              85%ile

-          Maximum # of pull-ups                                9                              unknown

-          # of half sit-ups in one minute                   46                             60%ile

-          Sit and reach flexibility test                        16”                            75%ile

-          Body Weight                                                185

-          Body Mass Index (BMI)                             28.1                           Overweight

-          Waist circumference                                 35 ¼                  Increased risk of disease

 

 

If you are planning to join in the fun of trying to improve your fitness level over the next 50 days, be sure to set goals that are attainable and appropriate to your level of fitness. Maybe you have a goal to walk a mile in 15 minutes, run your first 5K, or complete a century ride on a bicycle! Whatever motivates you…go for it!

Keep striving to stay fit…

Don Freehafer, PT

 

 

www.freedom-pt.com

 

Visit the APTA’s “Move Forward” website at http://bit.ly/OrO6wA for daily tips on how to get Fit after 50!!

WELCOME TO STAYING FIT AFTER 50!!!

Thanks for checking out my blog…I’m glad that you are interested in improving your health by following along with my fitness journey over the next 50 days! Since the theme for National Physical Therapy Month in 2012 is “Fit after 50”, I thought it would be appropriate for me to join in. After all, I am a physical therapist who has recently started the downhill slide toward the “century mark” (yikes!).

It is my hope and prayer that as this journey takes place from October 1st to November 19^th, we would be able to share some ideas and tips to improve overall health and fitness. Please note that the goal of this program (for me personally) is not all about weight loss (although it certainly won’t hurt me to drop a few pounds!). After age 50, I am more concerned about maintaining a lean, healthy body that is faster, stronger and more agile.

I will be sharing some pre-program test results on my next blog post, and will follow-up with the same tests at the end of the program. These will include:

 

-          Timed 1 mile run

-          Maximum # of push-ups

-          Maximum # of pull-ups

-          Sit and reach flexibility test

-          Body Weight

-          Body Mass Index (BMI)

-          Waist circumference

-          Pre and Post program photo

 

So, are you ready to get started??

Keep striving to stay fit…

Don Freehafer, PT

FREEDOM PHYSICAL THERAPY

www.freedom-pt.com

www.facebook.com/freedomphysicaltherapy

Visit the APTA’s “Move Forward” website at http://bit.ly/OrO6wA for daily tips on how to get…

“Fit after 50”!!