Take Small Steps Getting BACK in Shape

I've heard it again and again...I was in pretty good shape twenty years ago, but over the years, I gained weight, and didn't watch my diet.  Now I'm retired and I want to get back to feeling good about myself.  Sound familiar?

Becoming fit does not happen quickly, especially if you are over...say 50, and you have not been careful about your diet and exercise like you did when you were, whatever age. 

It begins by setting reasonable goals.  Think back to when you were 20 or 30, always on the go with a career, shuttling the kids to their activities, keeping the house organized, plus 1,001 unexpected things that pop up in the course of ones life.

For me the transformation occurred when I enlisted in the Army.  I was 19, not particularly concerned about my health, and not aware of what physical and mental challenges were ahead of me.  The Army taught me discipline, respect for authority, and above all challenged me to become physically fit.  I took it seriously every day while on active duty.  I found it important to adopt the 'can do' approach to any challenge the drill instructors threw at me, i.e. running 5 miles in the sand, in uniform, boots, rifle, backpack,and steel helmet before breakfast.    

So regardless if you have started an exercise program or diet plan time and time again and for whatever reason lost focus, don't be discouraged.  Take an honest look at yourself.  Decide what it is you want to accomplish.   Then make a decision to stick with your plan and start.  Do not procrastinate this time!

Starting slow, making steady progress, and focusing on meeting your goals along the way is what it's all about.  My motto has been, "It's all about the journey."  That applies regardless if your passion is golfing, running, biking, fishing or hiking.  Whatever your plan is, enjoy doing it.  Your reward will be a fit body.

Members of the 78 million strong baby boomer generation are living longer than their parents - but studies have shown an alarming statistic.  According to one study, 29% of pre-boomers are obese compared to 39% of boomers, an increase of 10%.  Another statistic showed that 50% of pre-boomers exercised regularly vs 35% of boomers, a 15% reduction.  These are stats nobody should be happy with.

Going from little or no exercise every day to doing some exercise routinely takes a major shift in ones attitude.  You need to tweak your lifestyle by adding small changes that fit.  Starting with a short daily walk with a spouse or friend can get you on the path to becoming the person you want to be.  Don't say, 'Ill start next week or next month or when the weather warms up.  Start now!

If you have been inactive for a period of time, or you have been recovering from an injury, it's recommended you get advice from your physician.

Next, set a goal.  Keep it realistic, keep it doable.  Remember, success breeds success.  Don't say you want to lose 50 lbs. by summer, it may not be realistic considering your lifestyle.  Start slow with a 20-minute workout three times a week for four weeks.  Adjust the plan as you progress week to week.

Next, make easy adjustments to your diet.  Bob Harper, the "Biggest Loser" coach suggests drinking a glass of water first thing in the morning.  Within the first hour of waking up, eat a healthy breakfast.  Both things will kick-start your metabolism.

Create a schedule.  Get one of those big block calendars the auto parts stores offer their customers.  Or buy one at the dollar store.  Mark down what you will do and when you will do it each day.  That will hold you accountable and encourage you to stick to the plan.  If you need to, keep data results showing that you did do what the plan called for.  Looking back where you started compared to where you are can be an exciting thing and give you added encouragement.

Vary your routine.  Everybody gets bored with doing the same thing every day, the same number of reps, walking the same loop in the park, seeing the same buildings day in and day out as you ride your bike.  Develop a plan to work on different areas of your body.

Workout with a friend or family member.  It will be the difference between being inspired after the novelty of starting a fitness program and letting yourself fall back into that same old routine of excuses you gave everybody why you didn't do it the last time.

Stay committed and give yourself a reward.  If you are forced to skip a day of workout, don't lose focus.  Stay committed, work hard, every session.  That way a day off is a reward.  Soon, you will start seeing a slow but continuous change for the better in your body and mind.

Authors Note:  If these common sense suggestions work for you, tell me about it.  Click on the "comments box" at the end of this or any article on this blog.  Let me know the plan you developed, how the plan is working and the results.

      

Snowshoe Echo Lake

This outing became plan B after a predawn phone call.  The phone rang at 5:40 a.m.  It was the day trip coordinator for the Malley Rec. Center, informing me the snowshoe trip to Snow Mountain Resort was cancelled due to expected heavy snowfall.

I knew the next call would come soon and it would be from my good friend Ed because if I got a call from Malley, it was certain he got the same call.  I dressed for a day of snowshoeing and was having breakfast when at 6:10 my cell phone rang.  It was Ed.

We agreed to meet at the regular place in thirty minutes.  I finished breakfast, poured a hot cup of coffee and tossed my snowshoes, poles, and day pack in the truck.

We were heading west before 7 a.m.  Ed had a number of possible options to consider.  We agreed to try Echo Lake.  Roads heading west this morning were dry.  When we arrived at the TH - where the Mt. Evans Road Entrance Station is located, it started to snow.

Echo Lake Trail junction with Chicago Lakes Trail.

We started on the Echo Lake Trail but soon opted to go off trail and bushwhack the balance of the morning.  If you were to follow our tracks, they meandered through the pines around Echo Lake in no particular pattern or plan.

A persistent beggar.

 On a rest break, we had a visit from a grey jay looking for a handout.  Ed tried fooling the bird by tossing snow in the air.  The bird looked at the spot where the snow landed, then looked back at Ed and said, hey man, you can't trick me into thinking that was anything edible.  The bird flew from branch to branch, each time landing closer and closer to us.  Then perched directly above us, it looked down waiting for us to throw out some real food.  Not today!

Echo Lake is frozen and snow covered.

We found a large bolder that would protect us from wind.  Ed surprised me today when he pulled his new MSR Pocket Rocket backpacker stove and fuel canister from his pack.  Our fingers were void of any feeling at this point making it difficult to ignite a flame.  First Ed tried using his mini match.  It would not show a flame.  I tried using a small bic lighter to no avail.  Finding a larger backup hand held lighter in my pocket, it ignited both stoves.

To start, Ed made tea, I had hot chocolate.  The usual 'ready to eat' tuna salad sandwich and a serving of sweet and sour chicken with rice - a meal left from our backpack trip last summer in Never Summer Wilderness.

As we were tearing down the kitchen, we heard voices through the trees.  Soon we learned it was a father and daughter out having some fun.

Heavy snowfall in early afternoon.

We began the slow trek back around Echo Lake to the vehicle.  Snow on the ground varied from 8" to 24."  Many places were drifted to double that depth.  The beauty of walking on snowshoes is they maintain a consistent degree of bouyancy in both packed and light powder.  During the day, I briefly lost both snow baskets.  When I lost the first, the pole immediately felt different when I planted it into snow.  So I backtracked my steps looking in each plant hole in the snow I had made until I found the missing basket.  It happened again later in the day to the other pole.  Again, I was able to retrieve the basket and secure it to my pole.

Returning to the vehicle.

On our return to the vehicle, snow began falling again, this time heavier than this morning. 


Total Miles = 2.2

Total elevation gain = 138'



 

Doudy Draw/Eldorado Mountain

Make a late morning drive to Flatirons Vista TH, on Rt. 93, South of Boulder.  From the traffic light at the intersection of Rt. 170 and Rt. 93, go South on Rt. 93.  Just beyond Rt. 128 on the left, you will see the parking lot and restroom building on the right side. 

Not sure who and how many will be there from the Outdoor Mindset organization.  Arrive just before 11:30 a.m. A half dozen vehicles are in the lot.  Most are people walking their dogs.

Flatiron Vista South Trail

On trail at 11:35.  Decide to take the Flatirons Vista Southj Treail (FVST) joing south from the TH.  FV South connects to FV North after 2.4 mi. going counter-clockwise. Three others are on trail today, all OM staffers.

Trail bed has sections of mud and standing water from melting snow.  When it's not mud, it's snow covered or slushy.  Weather is mild for March, with sunny skies and a light breeze.

There is virtually no elevation gain till the final half mile.  Then trail merely dips breifly and climbs no more than 50'

On trail for 1.5 hrs, it.s close to 1 p.m.  The lunch bell is ringing in my head.  I move off trail into a cluster of pine.  Continue behind a short ridge. O spot a large pine tree.  The surrounding area is covered with a thick layer of dry pine needles.  It will be a great spot for lunch.  Off trail, out of sight from other hikers, and views of the flatirons.  What more could I ask for today.

Aurora Announces Spring Hiking Schedule

For those who enjoy spending time in the Colorado back country, the Spring hiking season is here.  Beginning Tuesday, April 2nd, the nine week schedule offers exceptional scenery, and weekly opportunities to meet other people who enjoy the sport.

Hikers on trail in Three Sisters/Alderfer Park, in 2012.

Aurora city residents received the Aurora Recreation Guide earlier this year.  In it, the publication describes the trail/trailhead for each outing, plus mileage and elevation gain.  Spring hikes are somewhat shorter and have less elevation gain (el.g.) than hikes later in the year.

Spring hikes will average 850' el.g. and 6.5 mi.  Hikers can expect a 2.5 to 3.0 mph pace, although terrain and the number of new hikers can combine to determine the pace of the group.

The exciting hiking season kicks off with a trek around Lake Ladora.  Located in the Rocky Mountain Arsenal, in North Aurora, this hike will take hikers thru the National Wildlife Refuge.  Elevation gain on this hike is minimal (100') over the 5.3 mile span.

If you are looking for an activity that is good for both your physical and mental health, consider registering for one of these great hikes in the Denver Metro area.

All hikes in Spring leave from the Aurora Center for Active Adults at 6th Avenue and DelMar, at 7:30 a.m.  The van will shuttle hikers directly to the trailhead and return them to the Center.  During  April and May, hikers will experience the beauty of nature in Eldorado Springs, Morrison, Boulder, Lyons, Golden, Roxborough State Park and RMNP.

Spend your Tuesday's with us, you won't regret it.  Register today by calling (303) 739-7950, or view online at auroragov.org/recreation, click on adults 50+.


  

Snowshoe Jim Creek

Ed and I agreed to meet at 7:30.  Once on the highway, we were reminded it is also prime time for all the workforce commuters in Denver.  After battling traffic on the South end of I 225, Ed opted to take Hampden Avenue (Rt. 285) for a faster way out of town.

I 70 was clear and dry, all the way to the exit for Empire/Winter Park (CO Rt. # 40).

We made a quick stop for coffee in Empire before climbing to Berthoud Pass (11,316'), followed by the descent into the Fraser Valley.  Surprisingly, the road on both the ascent and descent was clear and dry.

Neither of us had hiked this trail before so during the drive, we exchanged handwritten notes obtained from various web sources directing us to the TH.  Lets just say, we were left a bit confused.

As we approached the Winter Park Ski Area entrance, we noticed a sign opposite the entrance saying, National Sports Center for the Disabled, Bonfils - Stanton Foundation Outdoor Center.  There was no route number sign as we entered the parking area.  No indication of a trail.

Trail begins to the right of this sign.

At the sign, an area map made some references to our handwritten notes.  Then a physical check of the area next to the sign resulted in location of a snow covered boardwalk.  It was the TH at 9,084' el.