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 Seems that I based my weight goal upon outdated information.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 .
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.
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.
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.
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