Thoughts and such like.....
The four pillars behind the Third Act program are Mental, Physical, Spiritual and financial health. In my last blog I spoke of ensuring that we remain healthy in mind, and in this one I'm going to focus on the second pillar - body or our physical health.
'Those who do not find time for exercise will have to find time for illness' Edward Smith-Stanley
Now there are millions of books out there that talk about diet and physical fitness, you may consider yourself fit, you meet the 10,000 steps a day recommendation, you eat healthily, you only drink the occasional glass of wine or beer, and you drink your eight glasses of water per day. However physical health is not just about keeping fit, it's also, and you have probably heard this before, about what we put into our bodies. As Rick Steiner, PhD, in his book Retirement, Different by Design states 'In the end, life at any age is what we choose to make of it..... We can pursue lifestyles that promote physical and mental health, or we can choose to live in ways that seemingly go against our own best interests'. (www.chapters.indigo.ca/en-ca/books/retirement-different-by-design-six/9781578265565-item.html?ikwid=retirement%2c+different+by+design&ikwsec=Home&ikwidx=0)
Exercise also doesn't mean you have to take up a sport or train to run a marathon, more it's about balance, 30 minutes of walking each day is shown to lower the risk of heart disease and stroke. If you already walk each day, try adding a few minutes each week, what about having an accountability partner to walk with. I love walking on my own, I've always loved it even as a teenager I would take off for hours often coming in late at night from my 'strolls', probably worrying my mother silly, wondering where I was. When I had young kids it was more difficult to get away, however, now I try to get my walk in daily, and when the weather is really foul, I take to my treadmill. I also try to walk with a friend a couple of times a week, it keeps both of us accountable and we have such interesting discussions, often not noticing how far we've gone. Or, you could take up a sport once you have finished your day job. I know of a gentleman who on retiring felt it was important to get fit and so proceeded to learn how to run. He continued well into his 70's competing in seniors games and winning medals until his doctor advised him to shorten the runs due to a heart condition. He continues to do short runs and he took up the pole vault, setting a Canadian record at 85! His attitude on aging is one we all could emulate, 'take care of the body, and keep on learning new things to take care of the mind'.
If you haven't thought about your physical being, or think it's too late, think about the gentleman above, who for most of the 40 years when working had no exercise plan. He certainly didn't feel it was too late. Start small, Spring is an ideal time to get into the habit of walking, begin with a 10 minute stroll and build by 5 minutes each week, or if you have a step tracker spend a couple of minutes each evening for a week, average the number of steps you take each day - try adding 100 steps to that average over the next week and build your plan from there.
Obesity is a real issue in the baby boomer generation, and continues to grow. Unfortunately, people can be obese and malnourished at the same time. Looking at what, and how much you eat as you age is an important strategy against heart disease, cancer, diabetes and a host of other horror illnesses. As the saying goes, you are what you eat - think about becoming a little greener, or at least more green. Once a week have a vegetarian meal, or even a vegetarian day, buy a different vegetable, one you haven't tried before; ask or look up the best way to cook it, experiment with food, make your food life more interesting. A current favourite author right now is Dr. Michael Greger, author of How not to Die, www.chapters.indigo.ca/en-ca/home/search/keywords=How%20not%20to%20Die#internal=1 Dr. Greger tells great stories, and favours a plant based diet. I follow his instructions 95% of the time, and 5%, well let's say I have my moments of indulgence. I believe that this is okay, my diet has definitely improved over the past few years, and as a consequence I feel better. His website: https://nutritionfacts.org is where he investigates nutrition research and provides it free of charge in 'bite size videos'.
I would also suggest you look up what a portion of meat, fish, vegetables look like, and practice portion control. Here's the Dietitian's of Canada website link: www.dietitians.ca/Your-Health/Nutrition-A-Z/Healthy-Eating/Week-3-Portion-Size.aspx . I thought I knew what a portion for each of these food groups looked like - I was so wrong! We all could improve on what and how much we eat, think about how you measure up, and then think about taking mini steps to improve your eating habits.
A third part of being fit in mind and body is ensuring that your emotions don't 'convert into physical systems', as Thomas Moore talks of in his book, Ageless Soul. www.chapters.indigo.ca/en-ca/home/search/?keywords=ageless%20soul#internal=1 Anxiety and worry affects a large number people as they age, and it's effect can be devastating to many individuals. Keeping yourself fit, healthy in mind and body is so important at all stages of life, but particularly as you age, because you are in charge of how you live this next third of your life, and there is plenty of life left in you to live!
If you would like to learn more about the Third Act program, or want to know more about career transition and/or retirement, contact me for a free consultation.
It's funny writing these blog posts, I can see the statistics and know there are people reading, or at least looking, at the blog, but I'm not sure how many of you enjoy it. It's a very strange relationship - sort of having a diary that everyone reads but no one talks about! Do leave a comment or note on your thoughts of my posts, or even like me on Facebook, which will allow me to access all sorts of information. Thank you!
Today is the last few days of April and I'm trying not to look at any of my electronic devices when I get up in the morning. A challenge I've broken because my meditations are on my computer. So I've compromised and only grab the computer for meditation purposes - I've set it up so that I go straight to the icon, and let me say - it's tough. The computer is there, maybe I can just check up on Facebook and see what's happening with family and friends or maybe I should just check my phone to ensure my kids are okay!! The excuses are great however I'm not succumbing and have now also decided that about an hour before bed, I'm turning them off. This is to try and allow me to have a better sleep which has for most nights worked!
I'm really pleased with this challenge and it has made me much more aware of what was happening to my sleep patterns, having a computer/iPad, a cell phone and any other electronic item on or beside the bed. Now except for the iPad they are all out of the room. I use it as both an alarm and as access to my meditations. Again I'm going to keep this challenge going - it's healthy for me. How do you manage your devices? Have you thought about what you have in your bedroom at night, having never been one for a TV in my room, it is not a problem for me, but slowly the other items crept into my room without me even being aware - could you change this one habit? Try it, and let me know how you do!
I'm off to Eastern Canada to Ottawa, (a city I don't know at all), this week, for the last few days of my challenge, and still thinking about what May's should be. I'm continuing with my Yoga and Pilates, however I would like to incorporate some outdoor time into my routine now that Spring is here and the days are longer and brighter. So I think I'll add at least 5 days of outdoor walking/biking a week during May! This does allow for a couple of lazy days, but because writing here makes me accountable I'm much more likely to keep the resolution. Too after Ottawa, I'm off to BOSTON - a city I do like and which is so great to walk around. I'm going to my eldest's son's graduation!!!! So proud of my young man - it will be awesome, a friend is coming with me to celebrate, always fun to have a pal, we'll enjoy lots of exploring, good food and great music! So expect a few posts during the next few weeks of our Excellent Adventures!
You remember the saying March and coming in like a lion - yesterday March 1st, here in Southern British Columbia we had another snow storm. Such a coward, I am, that the very thought of snow turns me to a blithering idiot. However it was also the day that I finished my chocolate reset button. So breakfast started with chocolate, which I had purchased the day before. Chocolate that had been in my fridge and was taunting me that last night! Actually it was the most difficult night, having a bag of chocolates in the fridge and being unable to eat them. I didn't eat them all that morning - it took me a few days and actually my reset plan worked I couldn't eat them all at once - even the couple of breakfast chocolates felt too much!
And so, now it is March, roaring like a lion. I'm not giving up anything this month - I'm adding. I've decided to add something to my day and so I'm adding either six sun salutations each day or doing my Pilates practice, some days I've done both. I'm also taking a page from the weather and adding the lion pose each day - if you don't know the lion pose in yoga, it's a great one to for our faces
"in this posture is thought to be one of the best face exercises you can get. People often overlook another benefit of Lion Pose: it stimulates the platysma, which is a thin, rectangular-shaped muscle in the front of throat. This exercise will keep the platysma strong as you age." (http://www.cnyhealingarts.com/2011/03/13/the-health-benefits-of-simhasana-lion-pose)
It actually looks a bit like this fella on the right, tongue out and all!
So how is the reset going, both on the wine and chocolate it's been great, each reinstatement of the two things I enjoy has been easy and exactly as I'd hoped. What have I learnt, as everyone tells us, making out goals realistic and attainable. I think if I had said I was giving up one or the other item for the year, I'd have failed miserably. As it is I've achieved my goals and reset the button for both that is I'm not overloading anymore. Now by adding yoga and pilates into my daily routine I'm getting into the habit of exercise, doing something that I like, even when I'm at home which given some of my longer days is great. Too, it helps me in the rehabilitation of my knee which needs movement each day to avoid getting stiff. One of the great things about doing either of these activities is that not only do they help me build strength, in both my core and upper body, but also I feel great after both and I'm sleeping better too!
So my challenge to you is to add something extra to your day, something that is attainable. As Spring comes it may be a walk each evening for a month, or even as simple as giving yourself the gift of sitting quietly, no TV, no noise, each day; try it and see what happens and let me know how it works for you. Remember it's only for one month!
So I'm nearly half way through my chocolate-less month and I have to admit it is as difficult as I thought it would be! Even chocolate covered ginger is out! Plus after visiting the British sweet store in Victoria this week, I have decided that I have to also cut sugar from my diet. This came to me as I happily chewed my way up the Island highway! What was I doing? I didn't consciously decide, but without thinking I was jeopardizing the good I was trying to achieve by cutting out chocolate for a month. What a eijit! (a good descriptive Irish word)
So I've decided that apart my yummy cereal, which is almost all nuts and seeds with a wee bit of honey, I'm cutting out sugar too! I started this on Saturday and so far so good, I've been replacing the candy with fruit not quite the same, but it is working. In the meantime, I've been thinking how funny it is that we do this, we make a decision about changing a habit and then test ourselves consciously or unconsciously by doing something to jeopardize what we are trying to achieve. A book that discusses how habits work and suggests how to change them, is "The Power of Habit" by Charles Duhigg. I read it recently and really enjoyed it. It gave me the idea to quit alcohol for the month of January and now chocolate in February. Pressing the reset button!
So as I continue my challenge, let me know what you think.
I've always said that if you are going to eat chocolate, you must eat the best chocolate you can afford! It's the last day of January and I decided to indulge myself with some spectacular chocolate from my friend Christine's shop. Tomorrow I begin my chocolateless month. No temptations please.
So for me, today means tea and chocolate - yum. I have two of my favourites, salted caramels and hazelnut cups, plus a gift from Christine of a lavender and I can't remember what else filled it, it was good too. I'll keep a couple for my tea tonight the rest are gone......
A New Year, and rather than making resolutions which i'll either forget or more likely give up on, I've decided instead to do something different. Each month I will either give something up, or try something different that is add something to my life. I'm looking at what I might learn about myself along the way.
So for example in January I decided to forgo alcohol, it was time to hit the reset button after the holiday celebrations. Immediately after the boys left, my booze free month started, and of course the invitations poured in! Ukrainian New Year, Girls home movie night, a fundraiser for the Symphony, dinner with friends. However I've stuck to my commitment and I've earned lots of favours, being the DD on a number of nights. It's nearly at the end, and I have to admit it hasn't been too difficult, I'm not amazed since it was only for 31 days and with with an end in sight seemed easier that I had thought to do. When I say no alcohol, I mean nothing not even a glass of wine, I did however cook with wine, because I feel it didn't/doesn't count as the alcohol burns off during cooking. On the negative side however I've discovered that my chocolate consumption seems to have gone up or maybe it just continued without a break after the holidays! So even though I feel good and I've increased my exercise I still feel sluggish, so it's time for a reset.
Soooo, guess what February's resolution is? Yep you got it, I'm giving up chocolate! I'm not sure if I have ever given up chocolate for any longer than a few days, maybe a week, but normally after Christmas things slow down, I don't eat as much. Maybe since I wasn't having a glass of wine when I felt like it, I instinctively felt I could eat chocolate instead - yikes!!
Yes, I know it'll be Valentine's day, but with no sweetheart to entice me to break my challenge, and a good reason to do it, better health, I start on Saturday. No chocolate for 28 days. I know it's the shortest month of the year, but for someone who has always believed a good day means a couple of pieces of chocolate, a bad one, maybe a bar, this is going to be one of the most difficult things I can do, or do without!! So no baking muffins with chocolate chips, no candy with chocolate inside, or chocolate flavoured anything!
I'm not planning on giving up something every month, I want to add more to my life so now it's time to think of what I can add for March - I want to do things that are free, don't cost a lot... something that everyone can do, that's easy and doesn't tie me up in knots. This year allows me to test myself, to check out some of the things I challenge others to do when I coach them. So send me your thoughts, what should I add and/or removed from my life over the next year that you think might challenge or be different for me?
As I heal from my surgery, I'm discovering new things about myself, some I'm okay with, others have surprised me and some I need to leave behind!
I am I believe with others, patient and practical I encourage them to be realistic when setting goals, I urge them to be patient about acquiring new habits, learning new skills and I suggest to them that they practice, practice, practice. So why do I find it so difficult to follow my own advice? As I recover from my surgery I am discovering that I want to heal - NOW. That I really don't want to do my exercises every day and that I have to be patient with the healing process - some days are going to be better than others, and look where I am now compared to six weeks ago.
I am getting a new appreciation of the hurdles clients face when they approach challenges in their lives. So what is it about us, that makes us so impatient, unforgiving and unrealistic about ourselves in ways that we would not be to our friends? What is it that is so difficult in change, and changing habits? One thing I'm realizing is that for me, changing one thing at a time is easier than trying to change a whole load of things at once. For others I know they feel better if they can just make a whole load at once. So each day I practice up and down the stairs, sometimes if I'm feeling good, I'll go on my stationary bike and/or add another exercise and later on every second day I work on my arms, continuing with my weight training. I'm changing my diet, I have time to review what I eat - more protein and lots of vegetables and fruit all aiding my internal recovery.
I can look at the positives in my life, and I can continue working acknowledging and honouring my limits. What are you challenged by, and how are you working to overcome, acknowledge and honouring these challenges?
Maeve O'Byrne's Blog