OLDEROWL   3,108
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OLDEROWL's Recent Blog Entries

Sleep earlier, lose weight

Sunday, July 13, 2014

Researchers have found that a good night's sleep helps people lose weight. See 52wlm.com/mission-31/ . I also found that by skipping late night TV and Internet and going to bed earlier, that I get a better nights sleep and wake up fresh.
If your trying to change the time you sleep, like going to sleep earlier so you can get your 8 hours of sleep and get up early enough to enjoy a fresh start in the morning, then I recommend you do it in small steps over a month or even two months. As world travelers know your body takes time to adjust to new sleep patterns. I just finished a program of getting to sleep 10 minutes earlier and getting up 10 minutes earlier where you take a week to adjust to each 10 minute change.
I use to sleep from 11 to 7, now I sleep from 10 to 6 and find the extra hour in the morning a good time to catch up on the news and plan my day. I like it so much that I plan to do another program to change my sleep time to from 9pm to 5am and .use the time to catchup on my computer while my wife sleeps.
Many people watch TV or use the computer just up to the time that they go to sleep. but researchers found that is not conductive to a good night of sleep. I can attest to the fact that I get a better sleep by cutting off the TV and computer at least an hour before I go to sleep.

  
  Member Comments About This Blog Post:

SMITHKRISTI 7/22/2014 10:34AM

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IMEMINE1 7/19/2014 2:22PM

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SMITHKRISTI 7/16/2014 9:42AM

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BA5454 7/13/2014 1:39PM

    I've found I function a lot better on more sleep! Great blog and happy dreams ;-).

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SHOTOKIDO 7/13/2014 10:26AM

  This is something I REALLY need to address. I am certain that part of the reason for my current plateau is that I am not getting enough sleep, or quality sleep.

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1CRAZYDOG 7/13/2014 9:43AM

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MICKEYH 7/13/2014 8:59AM

    I so agree on this research. If only i can put this to practice. emoticon emoticon

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CAPECODLIGHT 7/13/2014 8:55AM

    This is very interesting. I think I will give it a try. I am not getting enough sleep; so I will first work on that part.

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Newer Ideal Weight Guidelines

Sunday, June 29, 2014

I been away from Spark for a while as I had other interests - math, writing, a declutter challenge, Zen Habits, vacation etc. Even so, I have been still getting in a fairly regular exercise routine, although I missed several days, especially during our beach trip. However, I did an online health and fitness review with my health insurance provider -- they pay you $20 to take their review. Although I was under my goal weight of 174 lbs, they came back with a recommendation that I lose more weight. I thought 174 lbs was a good weight for a medium built 68 year old man who is 5'11". , but even at 172 lbs they recommended that I do more exercise and take off more pounds. For reasons below, I agree so I decided to return to Spark.

My wife is happy with my current weight, and my daughter in Williamsburg, Va. thinks that I am not too heavy also. No one around me thinks I am too heavy. However, I am going to follow the health company's guidelines since the ideal weight for me according to "Calculator.net" is as follows:
Based on the Robinson formula (1983), your ideal weight is 160.7 lbs
Based on the Miller formula (1983), your ideal weight is 158.1 lbs
Based on the Devine formula (1974), your ideal weight is 166.0 lbs
Based on the Hamwi formula (1964), your ideal weight is 171.3 lbs
Based on the healthy BMI recommendation, your recommended weight is 132.6 lbs - 179.2 lbs
Although I am within the general BMI recommended weight range, every ideal weight is 1 to 14 pounds under my current weight, and the newer height to weight information (Robinson and Miller) recommend the lesser weight. Seems that I based my weight goal upon outdated information.

More importantly, I think it would be a good idea to lose 14 pounds more, so I would be putting less stress on my joints when I run; because I intend to run another 5K in December again. Currently, when I run a 5K, I try to land on my toes so I gradually absorb each impact with the pavement. Now I generally run in my backyard since running on the grass in my back yard around the pine trees, causes less stress on my bones. I worry about joint stress since I heard from several of my high school alumni, who were basket ball players in their youth and continued to play basket ball after high school, that they had to give up basket ball because of ankle and knee problems. I love running though and feel that mere running does not cause the damage to your joints that playing competitive sports --where you suddenly jump, twist and change directions -- does. I don't intend to run more than a 5K as does my oldest daughter who is now training for a half marathon though. I feel that training for a 5K for 30-35 minutes three days a week is all the cardio exercise that I need, and the lesser weight and lesser training are better for my grass and for my joints.
I also generally am doing the P90x resistance training and stretching routines on days when I am not running, and the P90x cardio routines when it is raining on running days. By staying with Spark, I feel I will be better motivated with my exercise etc. to be at 158 pounds by December and in good physical shape for my 5K.
I see that I gotten some Spark mail and goodies when I was away and look forward to keeping up with the Spark boards. Thanks to all my Spark friends who I know will continue to encourage and motivate me to keep up my routines for better health, both mentally and physically .

  
  Member Comments About This Blog Post:

SMITHKRISTI 7/12/2014 10:21AM

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DOILIEQUEEN 7/1/2014 1:32PM

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DJ4HEALTH 6/30/2014 10:49PM

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CETANISTAWI 6/30/2014 2:48PM

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PATTYKLAVER 6/30/2014 9:49AM

   







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You've come so far and are so great with your research. emoticon







>

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LADYRH 6/30/2014 6:43AM

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MICKEYH 6/29/2014 9:14PM

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ALICE_TENNIS 6/29/2014 8:05PM

    Welcome back! emoticon

The goals you have for yourself will be more meaningful than a # to an insurance carrier. Think of all the things you're going to do!!!!

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1CRAZYDOG 6/29/2014 7:42PM

    It's ok to be guided by guidelines, but don't discount listening to your body, how you feel, as well.

good luck!

GLAD TO HAVE YOU BACK!!!

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New trigger for my strength training

Saturday, June 07, 2014

I missed a strength training day yesterday and it got me to rethink the time slot I plan to do strength training since I have trouble sticking to a strength training routine. I decided that I just need to commit to doing strength training first thing in the morning seven days a week before my jogging but exercise different muscle groups on alternate days. Before I had the mindset that I would do strength training a half hour before dinner on the 1st, 3rd and 5th days of the week but I couldn't stick to that routine. I will start with just 10 minutes of strength training each day befor my jogging and see how that works.

  
  Member Comments About This Blog Post:

STEPBYSTEP1955 6/9/2014 8:40PM

    You can do it. Great idea to start in small increments.

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MICKEYH 6/8/2014 6:20PM

    Great idea! emoticon emoticon

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COOP9002 6/7/2014 5:36PM

    Sounds like you've got a plan to move forward on your strength training. Blessings to you on your journey.

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1CRAZYDOG 6/7/2014 9:08AM

    That's great! Sometimes we really have to look @ what we need to change in order to prevent obstacles in the way of doing what we want to get done.



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TORTISE110 6/7/2014 8:14AM

    Great plan; great prioritizing too!

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SUNSET09 6/7/2014 7:54AM

  That's the spirit...work your plan for your plan to work! 10 mins and then......30 mins. It'll go just like that and watch the results, emoticon emoticon emoticon

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Using compassion and love to prevent, end or lessen the harm

Thursday, June 05, 2014

In my two blogs about letting go of ideals that conflict with your reality, I discussed the first two steps of letting go. It has been awhile since then and I think I will finish off the topic by discussing all five steps, using child discipline as an example.
Step 1: recognize the signs that you are holding on to an ideal that you should let go of. Warning signs are any signs of stress such as fear, anger, resentment, envy, anxiety etc. Any undue stress, that can arise from wanting things to be different from what they are, are such signs. For instance your child misbehaves and you get very angry.
Step 2: recognize the ideal that you are holding on to that is in conflict with your reality. Ideals that people often have that conflict with reality are: life should be easy, your boss will like the work you do, friends will want to go where you want, instructions for putting together purchased items will be clear and all that is needed will be provided, etc.
In the case that your child misbehaves, perhaps you are holding on to the ideal that you should always have control of your child or that your child should always obey you.
Step 3: see the harm that holding on to the ideal causes or will cause. Anytime life causes you stress that lasts several days, causes anger, or tends to cause you to react in an inappropriate manner, harm is likely or is being done; and, you should take steps to prevent, end or lessen the harm.
In the case of a misbehaving child, perhaps you loose your temper and want to speak out, belittling his or her self worth.
Step 4: letting go of the ideal, that is in conflict with reality, with love and compassion. Acknowledge the stress, what ever it is, accept it as a part of your life but only a temporary event that you can deal with. Appreciate the event as an opportunity to learn or grow in strength. Appreciate your new understanding of life. Give your self a mental hug if you need it.
In the case of a misbehaving child, parents should be proactive, not reactive. Children misbehave because they haven't learned to accept limits on their behavior. View the misbehavior as an opportunity for teaching the child self control by maintaining control of your temper and explain to them why their behavior is unacceptable. Remind them of any previous limits of their behavior that you have set and the consequences for exceeding them (you should as a parent have studied child psychology and/or guidelines for child behavior and previously set consequences for misbehaving). Let the consequences of the misbehavior follow if the child continues to misbehave and show love and compassion to the child by taking steps to offer a reward for accepting the consequences without too much fuss.
Step 5. Form a new ideal to replace the ideal that is too much in conflict with reality. The need to do this will be apparent at times when you let go of a previous ideal.
In the case of a misbehaving child, as the child gets older or more mature, the limits of behavior should be more flexible and the child should be given some input in setting limits of behavior and/or the consequences for breaking the rules.

  
  Member Comments About This Blog Post:

C2BFIT 6/6/2014 5:04PM

    emoticon and emoticon Very practical input. Thank you.

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PATTYKLAVER 6/6/2014 3:00PM

    Love it. Now to remember it.

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MICKEYH 6/6/2014 12:21AM

    Great topic and blog. Thanks for sharing. emoticon

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KAYYVAUGHN 6/5/2014 8:59PM

    Thanks for those meaningful words.

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1CRAZYDOG 6/5/2014 8:52PM

    Well given advice!



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MJRVIC2000 6/5/2014 5:46PM

    Just remember: It Takes two to have a conflict and only one to end it! God Bless YOU! Vic.

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Message for all parents of young men

Saturday, May 31, 2014

The following link zenhabits.net/respect/ contains an important message for all parents of young men but is directed to fathers who probably have the most influence over their boys because they tend to emulate their fathers. It is disturbing to me as a father to four daughters (although they are now grown up and have families of their own) how the mass media tends to treat women as objects who should bow to the sexual fantasies of powerful men. If more parents had taught their sons to respect women as equals and not as mere sexual objects then perhaps the events in California that led a young man to begin a killing spree because his sexual fantasies were not fulfilled would not have happened.

  
  Member Comments About This Blog Post:

PATTYKLAVER 6/1/2014 4:50PM

    Amen!

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MICKEYH 5/31/2014 10:43PM

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MISSM66 5/31/2014 8:54PM

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WENDYJM4 5/31/2014 8:24PM

    thanks for posting this.

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1CRAZYDOG 5/31/2014 7:57PM

    Both my DH and I have taught BOTH kids (1 DD, 1 DS) how important it is to treat everyone with dignity. This tragedy was indeed senseless and I sometimes wonder if technology has succeeded in "dehumanizing" the value of each and every person!

Thank you for this wonderful articls.



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MARAGRAM 5/31/2014 6:17PM

    emoticon , we are all human and need to be respected. Thank you for posting this!



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