Day 30 – Tonight was a lot like last night, lots of people in the gym. I prefer the crowd a little thinner but, hey, it is what it is any you just have to adjust. And that’s what I’ve been learning to do during this 30-day challenge, adjust.

I thought the goal of this was going to be about adjusting my waistline. I did that. But it was really about adjusting my attitude. I didn’t have a bad attitude, just a wrong one. I went in with my OCD schedule in my mind thinking that if I made it all the way through the 30 days, I’d just tick off a list of accomplishments. Did I accomplish what I set out to do? Yes, and much more.

I’m fitter, slimmer, and stronger. Tick. I’m more capable of doing the work. Tick. I’m back in the gym on a regular basis. Tick. But now I’m not so concerned about “doing my time” on the gym floor. I do a lot of stretching with my equipment at home now. Fitness is bleeding over into more of my daily habits–especially nutrition. And in the future, when I miss a day because of the rest of my life, not only am I not going to worry about it (I hope), I’m pretty certain that’s not going to derail me.

When the warm weather returns, the bikes are coming out, walking and stretching are going to be a big part of my fitness time with my wife, the IFIT Fitness strategy at church will continue to grow, and hopefully I can help change people’s minds about the whole thing.

I live in the most obese state in the Union. For me, that’s sad. I don’t mind talking about to whoever will listen, but better than that, I want to show them that an old man still has a little kick.

Adjusting to aging is not easy, at least not for me. But I’m adjusting to that.

You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind, and your neighbor as yourself. Luke 10:27 [ESV]

Day 29 – This was a really good day at the gym; I didn’t go planning to do any running, but when I got there, the crowd was pretty overwhelming on the floor. In fact, the area where I do my warm-up stretch and the machines I usually use first were all occupied. I guess that’s a good thing because lots of people were working on their fitness.

I looked up at the track on the second level and, much to my surprise, no one was up there. My new Saucony’s were on my feet so it just made sense to go do some laps. My new running strategy at the gym is pretty simple. I don’t run on the treadmills much anymore and doing distance upstairs is not very attractive to me so I walk and sprint. Interval training/wind sprints seem to give me the most bang for my time.

Just a couple of miles of that kind of running really works out my legs. Afterward, I did some abductor/adductor stretching for my hips, several hundred crunches, and about a half hour of free weights. I’m trying to lift heavier weights to work my shoulders without getting a lot of bulk. I watch the guys around me who really look good with their big chests and arms and I really admire what they’ve done. It’s just not for me.

This session closed out with 10 minutes on the Stair Master and that really burned out my legs. Afterward, while I felt really spongy, I felt good at the same time because my body is responding better than I expected. The goal now is to just keep improving.

Whatever you do, work heartily, as for the Lord and not for men. Colossians 3:23 [ESV]

Day 28 – Sunday in the fitness center a church is fast becoming a favorite workout for me. Getting in to a stepping class and leading it is major fun, it’s sweaty work, and when I mess up trying to lead, everyone gets a good laugh.

This part of my workout learning curve is teaching me that variety really is the spice of life. The move from weight training and machines to speed stepping on a simple platform lets me know that physical training can be done effectively without much equipment at all.

As with any fitness class, there are people of all levels of ability participating.  Trying to help each person get the most out of the class is a real challenge–not to mention calling the class and trying to keep my own wind. But I do appreciate those who follow my lead. They push me to do better even if they don’t know it.

Day 27 – I went to the gym late in the day today and being Saturday, not many people were there. That was a good thing for me. I had access to just about everything. Plus, I didn’t feel rushed to get out of someone’s way. So I stretched my time out and worked slower. That didn’t bode especially well for the cardio part of my workout, but it did give me the opportunity to concentrate on form.

Apparently, I concentrated a little too much because I came away with a strained muscle in my low back; not a lot of pain, just a pulling sensation that I know is not normal. I did my 1,000 crunches, stretched a bunch, lifted weights and walked some.

I came away today thinking the habit is now established. Going to the gym is neither an anticipation or a dread. Now, it’s just what I do–again. I hope this mindset stays with me throughout the Spring and Summer months. It’s mighty easy to skip a workout when the sun is shining and it’s warm outside.

The problem is that when you skip what is necessary you end up doing what is not and often what you shouldn’t.

Day 26 – As much as my mind dreams about the good ole days when I was thinner & quicker, my body needs a lot more rest these days. I’ve never been a heavy or long sleeper, buy now I find myself going to bed earlier so I can still get up at 4 AM every day. Doing that requires a more strategic choice of workout times.

On days like today, following a major workout session yesterday, a morning gym time is pretty much out of the question. Add to that systemic soreness and I wondered if I’d even feel like doing anything today.

So, I went to my new fallback. . .you guessed it, extensive stretching. It keeps me from getting stiff, it works out a lot of the muscle kinks, and allows increased circulation to relieve the nasty soreness.

It’s certainly not exactly the same as going to the gym and stretching on the mats, but it’s close. In some ways it may even be better. I don’t feel rushed, all the equipment is always at my disposal at home, and I can stretch multiple times a day without going out the door.

That’s been a big adjustment for me because my mind says you can only do gym work in a gym. I really do know better. It’s a mind game, for sure.

For now, I’m going to take a nap. . .before I go to bed. That’s what old people do.

Day 25 – Running is in my blood, but I’m beginning to wonder if it’s still in my bones, especially my feet.  I love to run. More precisely, I love to sprint. Distance stuff is very hard for me.

I have new running shoes–so it was time to run. Laced them up tight, stretched myself out, walked a few laps to warm up my legs, and off I went. Wind sprints, my best friend for getting the heart rate up quickly and my worst enemy for shin splints. Today, I got my fair share of both. My new Saucony’s fit perfectly and with a good pre-run stretch, I was able to increase acceleration significantly. On a 1/16th  mile indoor track, ACceleration is not really the problem; DEceleration is.  The wall at the turns come into view quickly.

And still, I run. It feels good to get these old bones in motion. It feels good to still have a little kick left. And it feels good to have a much younger runner come by and pat you on the back with a smile and encouragement.

So, I run. Every time a little uneasiness begins to appear in my shins and feet, I think maybe it’s time to stop running. But, no, it may be time to slow down or run less often.  This one thing is true. . .runners run.

Soon, it’ll be warm outside and the days will be longer. I can’t wait. Then I’ll do some of that stuff I say I don’t like.

For his invisible attributes, namely, his eternal power and divine nature have been clearly perceived, ever since the creation of the world. . . Romans 1:20 [ESV]

Day 24 — Today, like most other days in this quest, I worked about as hard as I can work. Maybe, if I were still working with a trainer, I could work a little harder, but I doubt it. I’m pushing myself almost to the edge of my capability. No complaint here, unless talking about strain and pain is complaining. I don’t believe it is because it’s just a report about what happens to a senior adult body when you push it like a person much younger.

Oh, but I forgot–when I was a teenager and it was a football or track coach pushing me, it hurt then, too. And when I was in my 20’s running up and down the hills with my running partner, it hurt then, too. And when I was in my 50’s with a heart about to explode because I weighed too much, my cholesterol was too high, and my nutrition was horrible, it hurt then, too.

Now I’m in my 60’s, working harder than ever on nutrition and fitness and–it hurts.  I’m not hurting because I’m lazy or abusive to myself, I’m hurting because my muscles and bones are responding favorably to the work. And, I assure you, that’s a very good thing.

So, I’ll keep stretching, lifting, and running as long as I’m able. Maybe I’ll get to live to see all my grandchildren graduate and start their own careers and families.

Grandchildren are the crown of the aged, and the glory of children is their fathers. Proverbs 17:6 [ESV]

Day 23 – Have I mentioned that gym life is difficult? Yeah, at least a few hundred times, I think. The upside is better health and, for some, a better looking physique. I pretty much gave up on that last part a good while ago.

I have noticed, though, that the harder I work, the harder I get. Some muscles groups are responding well, others not so much. . .yet.  Any lack of fitness training leads to loss of tone. It doesn’t matter if it’s for a few days, a few weeks, or much longer.

The older I get, the more I know I need to work hard to be able to maintain simple things like balance. Good fitness and nutrition leads to stronger bones, better digestion and metabolism, and even better rest.

I worked hard today at the gym; I felt better when I finished. Now that my mind is getting back into the habit of regular physical training, it is much easier to do the work and enjoy the results.

Day 22 – Last week, after BODY STRONG & BODY ROCK, I talked about the benefits of stretching. I am more convinced than ever that if I had stretched, like I should all the years, I would’ve been injured less and felt better after every workout.  Now I’m learning to do good warm-up stretches before I start working out.

Today, I did another stretching session at home and it really gave me relief all over–especially in my back. My favorite kind of stretching is done with a foam roller. It’s great for finding knotty muscles before gym time and very good for dissipating muscle lactic acid afterward.

I’m hopeful that I’m setting myself up for a better experience tomorrow. We’ll see.

Day 21 – BODY BASIC Stepping Class is going to be a favorite of mine this year. It’s kind of weird staying in one place with a routine that’s not terribly difficult on the one hand and one the other hand is brutal if you really get into it. I’ll jus t tell you that after 20 minutes of stepping to the beat, I was dripping wet–worn out and feeling great right before leading a bible study. Thankfully, no one gets very close when I’m teaching on Sunday evening. I’m pretty sure I stinketh.

BODY BASIC Stepping Class, just in case you are interested, is at TCALF (The Church At Lake Forest) on Sunday evenings @ 5 PM in our fitness center. Anyone can come, there’s no charge, and it’s a lot of fun and hard work. As the year progresses, the routines will be longer, quicker, and a little more difficult. But, as always with our classes, you just work at our own level.

Later on in the year, we’ll add some combat training and Tai Chi to the mix just to keep things moving along.  I’ll tell you what I tell my students–do the best you can, don’t give up, and keep on moving.