Category: exercise

5 Summer Fitness Tips

by Sharon

Time sure does fly. Seems like yesterday I was thinking summer 2017 will be my fittest ever.  I’m going to run more miles and lift more than ever. Well, here we are and it hasn’t yet happened. I’m not fretting though, because my rational mind says “this is not a race, it’s about being healthy.” However, my vain mind says, “I want to wear a two piece and turn heads.”  Okay, I digress. If you are having those same thoughts, no worries, there are a few ways to satisfy both concerns and achieve summer fitness.

Fitness Tips

  1. Goals – Set just a couple small realistic goals like committing to doing cardio 2-3 times per week for 30 minutes or going to the gym 2 mornings before work or 2 evenings after work. Don’t worry about getting in those jeans from homecoming 5 years ago. Don’t start reminiscing too much just yet.Gym Fitness
  2. Commitment – Seriously think about activities you will actually commit to doing. If you have a history of taking classes and leaving before the end this may not be the time to try something new. Start with walking, running, biking or a cardio machine at the gym. Oh yeah, move fast enough to get your heart rate going. If you are 10 minutes into your workout without one bead of sweat, stop and hit the reset button.
  3. Move – Now is a great time to add strength training since you are all set with a schedule and cardio activity. I assure you that you will not bulk up like that lady on the front of a muscle-building magazine who looks like she could possibly lift a tiny house. Keep in mind you are focusing on working towards a healthier lifestyle not changing careers to be a professional body builder. Fellas, strength training requires a little more than going to the gym and isolating your workouts to chest and biceps. Nice pecs and biceps are great, but total wellness is the main objective.
  4. Diet –  Let’s talk about that taboo four letter word–DIET. It is critical to take your diet seriously in order to improve your total wellness. I’ve heard many times that health is 80% diet and 20% exercise. Since I know you don’t want to reinvent the wheel, trust me when I tell you that it is true.  Through trial and error over the years and a few pounds later I am a believer. So you get the point. Exercise is important, but it doesn’t substitute for a good diet.
  5. Patience – This is by far the most important fitness tip. BE PATIENT. This did not happen overnight and it will not reverse overnight. Just because you worked out, ate clean, went to bed, woke up and still can’t fit in those jeans, it doesn’t mean positive things aren’t happening. Stay the course! Fitness is not a fad. There is more to it than a colon cleanse, wearing a sweat suit or taking diet supplements.

Off To a Great Start

Although summer is here it’s not too late to start. The reality is this race was never about anyone else but you. The moment you realize you are only competing with yourself is when you make the greatest strides.

Let’s revisit tip number 1. Set small realistic goals. Instead of cutting out all sugars, fried foods or junk food, think about what you seem to indulge in more. Is it soda, wine, pizza or cake.? Cut back from several times per week to maybe once per week. If you find yourself eating out several times per week for lunch, consider taking lunch except on Fridays. Make more meals at home. Change the way you cook from frying to baking. Most importantly watch your portion size. If you aren’t sure what one serving looks like visit ChooseMyPlate. It is an excellent source of information to get started. Don’t be so hard on yourself, there is always more to learn.

It’s okay if there are some missteps along the way. Some days seem damn near impossible to put one foot in front of the other, let alone workout and eat clean. Don’t stay stuck on the days you skipped a workout or ate too much cake. Simply learn and move on from it. Remember that fitness is about more than wearing a two piece or showing off pecks. Staying focused will keep you on the road to being fit for summer and beyond.

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Learning to swim: Tips to help adults

by Sharon

As it turns out, I was not the only adult who never learned how to swim as a child. Many adults are interested in learning to swim but are reluctant due to fear. I no longer see the pool as this scary place and can share a few things I’ve learned. Below are a few tips to help adults interested in learning how to swim.IMG_0833

Private vs group lessons

I’ve been fortunate enough to experience both. Group lessons can be helpful depending on your goals. Adults learning to swim who aren’t fearful of the water would probably do well in group lessons. Some adults and children do really well with group lessons because they are motivated by their peers.  Most group lessons are typically small groups about 10 or under. Private lessons are a wise decision if you are extremely fearful since you will have the instructors undivided attention.  For children, private lessons may be helpful if they are also fearful or have difficulty taking instruction in a group setting.

What to wear

Swimming shorts for males and bathing suits for females tend to work just well. I have found that department store bathing suits and 2 piece suits don’t hold up that well in chlorine water. The type of one piece suits worn by swim teams works best in the pool. These suits are made of a material that typically withstands the waters of the pool. Specialty stores like Omega sports, have reasonable priced suits and seem to be knowledgeable about sizing. Swim suit sizing tend to be much different than typical women sizes.  Goggles can come in handy if you are like me and don’t particularly like getting water in your eyes. A variety of styles and colors can be purchased from just about any store that sells sporting goods. Early on I would simply focus on a pair that fits and protects the eyes. As you become more advanced, and you will, you may want to consider getting a specific type or brand.

Swim caps

The question of whether or not my hair gets wet often comes up as a topic when I mention swimming. Now I am sure this greatly contributes to the number of women not swimming. This is a serious subject that has impacted many African American women and contributes to their reluctance to learn to swim, myself included. Believe me when I tell you that I wouldn’t even consider swimming when I wore permed hair. I can go on and on about how my hair was a factor in my decision not to participate in many activities, but I digress. The good news is that there are many styles and sizes of swimming caps to choose from and I have tried a few. I no longer have permed hair but still prefer my hair to remain as dry as possible. I have found the best variety while shopping online since retail stores usually stock a limited supply.

Additional accessories

In terms of other accessories, your swim instructor will assist you based on your goals, what you are learning, and your skill level. I found fins to be extremely helpful while attempting to learn freestyle swimming. They really propel you through the water and make it less challenging in the beginning.

Location

There are several options to choose from when deciding where to take classes. Gyms, recreational centers, swim clubs, private pools or your local YMCA. Depending on your schedule, location and budget will determine the best option for you. I have experience with lessons at recreations centers and my local YMCA.  I was pleased with all the facilities as well as the variety of class offerings.  It is often helpful to speak with the aquatics director as well as a current or former student.

So there you have it. Have no fear if you are an adult learning to swim! The most important part is to find a place where you are comfortable with the environment and instructor. Swimming is one of the few activities that can be enjoyed throughout the course of a lifespan. You can swim from early childhood through the golden years. It really doesn’t matter if you learn to swim as a preschooler, teenager, young adult or over 40 like me. Everyone starts at the same place…The intersection of RELAX and BREATHE.

 

 

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Learning to Swim Over 40

by Sharon

Wow! Who said this was going to be a good idea? This is more about overcoming a fear swim 3than it is about learning to swim. Forty years is a long time to carry a fear. What was I thinking when I agreed to get in a pool at this age? Looking back, and I do mean a long way back on my learning to swim journey, I had visions of swimming laps effortlessly after maybe a few sessions. I didn’t anticipate it taking long to learn all the basic stuff like breathing properly, the proper way to kick, and blah blah blah. Then the first days of swim lessons arrived and I realized that I had no clue. Just because you get in the water with all the right gear on doesn’t make you a swimmer. You may look cute, but a swimmer you are not. I knew I wasn’t ready to go to the deep end of the pool, but what I didn’t know was that I would spend the next several months hanging out in the very shallow end of the pool–and by shallow I mean 3ft and less. What I mean when I say 3ft or less is that I spent a considerable amount of time hanging out near the wall and rope area since you can never be too cautious. I never knew there was so much to learn about breathing, floating on your back and kicking.

I finally got off the wall and explored other areas of the pool once I finally realized I could simply stand up whenever I felt unsure of something.  Keep in mind that the pool is only 4ft deep and since I am a few inches over 5ft the water would only be chest level. Yeah, I would constantly remind myself of this fact to convince myself I would not drown. Now that’s easier said than done. Although I remained skeptical, I often gave myself secret pep talks before getting in the pool. After spending another lifetime working on kicking and getting comfortable floating, it was time to put everything together. I began working on swimming freestyle just like it appeared everyone else was doing when they showed up to the pool to lap swim. OK, not so fast, it sounded good but there is just something about connecting all the dots that didn’t click quite as fast as I wanted. So after seeing someone swimming the breast stroke it only made sense that I would try it out too. Alas, something I could do and not feel like I was too old to even be in the pool. After what felt like another forever, I was finally comfortable enough to venture into the lap pool.

Yay! I am finally in the lap pool, but man oh man, it was DEEP.  I mean really DEEP! Time for another pep talk. After trying it out, using a flotation belt, swim instructor assistance and lifeguards nearby I might be convinced I’m not going to die. After another forever of perfecting my breaststroke and getting acclimated to being in deep water, I am swimming. I mean really swimming in the deep end without a flotation device, unassisted and not holding the wall. swim 1

Learning to swim over 40 has been the most challenging and rewarding thing I’ve done in many years. I now realize that the swimming part is easy and actually has been from day one. The trusting and believing is the challenge. Persistence is key. Each day little by little I learned to trust myself more and fear less. As my trust level rose the fear factor went down. This experience has been a constant battle of the mind and a mental exercise. Not only has learning to swim increased my confidence in the pool but outside of the pool as well. I know that if I have the courage to do something I’ve feared for over 40 years there are simply no limits to what I can do outside of the pool.  The only limits are those I place on myself.

If you don’t know how to swim and are considering embarking on this journey, it is never too late. Remember to get out of your own way. Consider that learning to swim is not just a matter of exercise it is also a safety issue.  For more information on the importance of learning to swim check out this article in Essence magazine.

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