I thought the only thing chasing me at the gym was the calorie counter—until I discovered a real-life plot twist involving a sweaty spy and my ebook. I had a strange experience at the gym yesterday. I’m on the elliptical machine going fast but going nowhere. The only way I get through this workout without going nuts is to read an ebook on my iPhone while moving my legs as fast as I can. The ebook I’m currently reading is a page turner. Think about it, how can an ebook be a page turner. Perhaps a better expression is, my ebook is a a swipe to the left turner. I must have been really into the book because I didn’t feel a guy I know hovering over my right shoulder. He was standing there reading my book! How do I know? He broke my connection with the book when he said, “Ray, let me know if Court gets out of the jam, I’ve got to go.” I did a half turn, hoping I didn’t pop three vertebrae and looked at him. I’m at a loss for words. What do you say to someone who sidles up to you and looks over your shoulder. We exchanged pleasantries and he left. The next time he shows up I’ll tell him the main character found himself being closely followed by a foreign agent. he turned, pulled out his gun and wounded the foreign agent. He stood over the foreign agent and said, “You made one mistake, you sidled up to me.”
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Healthy Tips: Slow but Steady is Best
Set realistic goals: Don’t try to change too much too soon.
Typical first few weeks in January at the gym. There are more people working hard to lose the ten pounds they put on over the holidays. Most will quit within a few weeks. If they slowed down and worked consistently they’d achieve their goals. There was this one guy sitting on a bench near the machine I was using. He is about 30 pounds overweight. His face was bright red. I was afraid he was going to have a stroke or heart attack. Eventually, his face and balding head turned pink, that’s progress. He went to the machine next to me. He chose to lift a heavy weight. I was impressed. He managed to lift it, but could only do a couple of reps before he quit. He was bright red again. Maybe he was trying to impress the ladies, I don’t know. I do know if he lifted a much lighter weight and did more reps he’d burn more calories and make more progress toward the heavier weights he wants to lift. I’ve been exercising most of my life. I’ve learned taking it small and slow prevents injuries and if I am consistent in my exercise, I’ll achieve my goals. If you’ve made exercise a goal this year, don’t quit. Don’t get discouraged. We will hit plateaus but work through them. Stay at it.
Today’s Joke: Joe’s Losing Weight
Joe: “I started going to the gym and I dropped 20 pounds.”
Pete: “That’s great, Joe.”
Joe: “Fortunately, the 20 pound weight missed my foot.”
Today’s Joke: Joe Signs Up for a Gym Membership
Joe: “I signed up for a year’s membership at the gym.”
Pete: “That’s a first.”
Joe: “Yah. My bank called me and asked if my credit card was stolen.”
Thinking Out Loud: It’s Been a Good Year
2023 is quickly coming to a close. How has the year been for you? It’s been a good year for me. Here are 6 things that went well for me.
- I’ve been healthy. I hit the gym five days a week. It feels good to sweat and see the gains I’m making.
- I’ve made lora of friends. I make an effort to meet people. I take an interest in them. I’ll try to make a friend with anyone who passes my way.
- I’ve enjoyed blogging each day. I have a personal goal of spreading hope and good news wherever I go. Blogging helps me to do that.
- I am tight with my five daughters. We either talk or text every day. I have their back and I know they have my back.
- I have the best neighbors. We care for and watch out for each other.m
- And, I’ve maintained my no quit, never give up attitude throughout the year. If I get down, I get back up and start moving forward again.
Optimism is going to be the topic for the next couple of weeks. Optimism is a great way to close out the year and begin 2024 with confidence that it is going to the be year yet.
Feel Good Tip ~ Don’t Rent Space in Your Brain to Folks Who Shouldn’t Be There
I enjoy reading fiction. I take my iPad to the gym to read the ebooks I check out of the library. Before I know it, I’ve completed an hour on the elliptical machine. I read mysteries and thrillers. When the book gets really exciting I’m moving my legs fast enough to wear out the machine (not really). In today’s read, one of the characters says, “Don’t rent space in your brain to a bleep (you can guess at the bleep word). I thought that makes a lot of sense. Don’t let the negative folks have any space in your mind.
Healthy Lifestyle Tip ~ Preventing Injuries at the Gym
A Few Tips on How to Prevent Injuries While Exercising at the Gym
- Preventative care – Melanie McNeal of Baylor University applies a tree analogy for people who are starting to lift weights, comparing the human body to a tree. Trees need a strong trunk to grow nice, stable branches just like people need a strong core for lifting heavy weights for arms and legs. Beginners should spend two to four weeks developing a strong core, working the abdominals, glutes and back muscles, before incorporating other lifting exercises in their routine.
- Moving up in weight – If you do about 15 repetitions in a weightlifting workout and continue repping with ease, it might be time to increase weight. If you load 50 pounds in a leg press for 15 to 20 reps and can keep going, increase it to 60 pounds. If you can only do about four reps, move it back to the 50 pounds to complete your reps, then rest and start over again. As you get strong, you will be able to move up and keep it at 60 pounds through 15 reps.
- Injuries – If you strain a muscle at the gym, stop your workout and put ice on the injury for 15 to 20 minutes. You can ice it throughout the day if you feel sore, then apply a compression sleeve to keep it warm. Visit a physical therapist if you still feel pain after two or three days.
- Powering through the pain – “I would never say to power through a sudden pain in a workout,” McNeal said. As you get older, arthritis and other conditions may bring discomfort in certain workouts, but as the joints get lubricated, you might feel better. If you feel pain on the first three reps, keep going until you hit the 10th rep. If the pain subsides, the joint just needed lubrication and you can keep exercising. If the pain feels the same or worse by the 10th rep, consult with a physical therapist.
Covid – 19 Life Hack
I go to the gym six days a week. I wear a facemark as I enter the gym and keep it on until I clean my elliptical machine. I also wear breathable bike gloves (full fingers). The gloves remind me not to touch my face.
Here’s A Covid – 19 life hack:
I want to sanitize my gloves and mask each day. I put them in my dryer. I wet a face cloth so the dryer detects the humidity and set it for very dry. Boom, sanitized mask and gloves.
Do you have a Covid – 19 life hack? Want to share it? Email it to me at ray.brese@gmail.com. I’ll post it (and attribute it to you, using your preferred attribution).
