This carefully curated video collection captures Bridgette's spontaneous thoughts during her long runs across Houston and its surrounding territories, showcasing her diverse fitness routines. As she celebrates her silver jubilee in long-distance running, these videos showcase her maiden marathon training and run, originally embarked upon at the San Diego Rock N' Roll Marathon in the year 1999, laying the groundwork for years of a commitment mindset. Complementing her visually enriching footage, there is an array of enlightening pieces of wisdom intended to ignite your inspiration and turbocharge your appetite for physical activity. If you are already an active individual, Bridgette's aspiration is to inspire you to step up your physical participation ante. By exploring this page, you'll gain insight into Bridgette's passion for enhancing people's health. Please review the section titled "Obtain the Required Authorization" located at the page's end.
Four days later... Grateful...
This morning, I woke up with the biggest smile. Four days ago, I ran 26.2 miles through the streets of Savannah, Georgia, and I feel fantastic. Today was my multi-fitness activity day, where I ran on the treadmill and attended my cycling class at the gym, and finished with yoga at my yoga studio. However, today brought something extra: I was thrilled to show my marathon medal to my cycling and yoga instructors. You see, doing these fitness activities on a regular basis significantly contributed to my marathon success. Sharing this achievement with them was a great way to express my gratitude for their guidance and support. Incorporating their advice into my training routine made all the difference. I couldn't have reached my goals without their unwavering encouragement.
Yoga offers an impressive range of benefits for physical and mental health, self-care, posture, joint and bone health, and immunity. After you explore yoga's advantages, I hope you'll find ways to integrate it into your daily life. I've been practicing yoga intermittently for over 20 years, but I've fully embraced it in the last three years. This commitment has greatly enhanced my flexibility, strength, and balance. As a runner, my yoga instructor guides us through poses that help loosen tight areas and strengthen weak spots, reducing injury risk and improving my running performance.
In this season of gratitude, I couldn't wait to express my appreciation to my cycling and yoga instructors for their impactful presence in my life. During cycling class, if my instructor notices me slacking off, he immediately calls out my name… LOL! 'Coach!' 'Bridgette!' In essence, he's saying, 'Pick it up!' My yoga instructor dedicates time to poses that stretch the connective tissues in the hips, thighs, and lower spine. Even when these poses feel challenging, I trust his expertise and understand the significant benefits. After each session, I make sure to convey my gratitude to my instructors for their dedication and their efforts to enhance my wellbeing.
I firmly believe that when we feel better, we act and share better. This includes showing gratitude at every chance. When I meet people who are easily agitated or focus on negativity, I see their self-care might be lacking. Engaging in physical activities like exercise and yoga can promote a healthier, happier mindset, leading to greater gratitude.
Crossing the Finish Line...
Today, I celebrated crossing the finish line to collect my 19th marathon medal at the ‘Every Woman’s Marathon’ in Savannah, Georgia! Hooray! Grateful to God! After several weeks of training to boost my mileage and adding more fitness routines like hill workouts, strength training, yoga, and cycling, I am so thankful to God for giving me the ability and sustaining me to reach today’s goal. What a blessing it is to stand tall, overwhelmed with joy and happiness.
I ran my last marathon in 2020 and pretty much decided it would be my final one, opting to focus on half-marathons instead. However, I came across an ad for Every Woman’s Marathon—a new event designed by women, for women. Soon, I noticed running friends on social media talking about it. Then my best running buddy, Tracy, called to see if I’d heard of it. It’s the inaugural year for the Every Woman’s Marathon. I said I had heard about it. Tracy simply said, “Let’s do it.” It didn’t take any convincing from her side. I responded, “Let’s do it.” One of the best things about having friends with similar interests is the mutual encouragement and support. I’m grateful that Tracy and I have been running buddies for twelve years.
I felt inspired to commit to hitting the pavement and train for another marathon. The best part about this journey has been how it pushed me to rethink and revamp my previous marathon training, focusing specifically on my postmenopausal state and its effects on my running performance. This motivation sparked a commitment in me to search for new strategies to address common issues such as fatigue, weight gain, decreased performance, and poor sleep habits. I concentrated on establishing a strong training foundation, which included enhanced strength training exercises at my local gym (back, abs, legs, etc.), attending more yoga classes at my local studio, improving my nutrition by increasing protein and eliminating artificial sugars, staying vigilant about daily supplements (such as Vitamin D3 + K2 and Vitamin E), and being mindful of my recovery process from training activities.
This marathon training journey stands out as my favorite and most memorable. As I’ve said before, you don’t need to aspire to do what I do—run or run long distances. However, I urge you to find an activity that brings you joy, purpose, and peace, especially as you face life's challenges, demands, conflicts, and chaos. You need something that will enhance and sustain your emotional, mental, and physical health.
If you're interested in training for a marathon, Every Woman’s Marathon is an ideal choice for a first-time runner. The email communication and online support you’ll receive are exceptional. I registered for the event in January 2024. By March 2024, we (the registrants) began receiving regular emails with information on training, nutrition, travel planning, charities, and more. To get a comprehensive overview of what’s involved, visit their website: https://everywomansmarathon.com/. I assure you this marathon will offer you an unparalleled experience before, during, and after the race. The best part is that all participants are given seven hours and forty-five minutes (7 hours and 45 minutes) to complete the race. Believe me, they cater to slower walkers and runners.
I do want to advise you to join a structured in-person marathon training program that will support you with training safely and building endurance and strength. You'll receive coaching and motivation from experts along with guidance on nutrition, cross-training, recovery, footwear and apparel. I started many years ago with USA FIT and completed a training season with them in 2023. They are a great organization.
"Why wait?"
As I've mentioned in some of my writings, as we age, our bodies undergo changes both internally and externally. Yes, I know you're probably tired of hearing about it... LOL! But it's a fact we cannot deny. While some changes are unavoidable, our lifestyle choices can influence the rate of positive or negative changes, whether mentally, emotionally, or physically. That's why I'll keep urging you to take action now, by making better choices to prevent or manage stress, anxiety, and age-related ailments. My question to you is, "Why wait?" Begin making impactful changes today for a healthier, more fulfilling life.
It's pop quiz time. How can we mitigate age-related mental and physical changes? Exercise! That's right. Adopt a nutritious diet? Absolutely. Limit alcohol consumption? Yes, indeed. Avoid using tobacco products (e.g., cigarettes, cigars, hookah) and illegal drugs (e.g., cannabis, heroin, cocaine). Most definitely. Well done, you've scored a perfect 100 on your test.
To enhance emotional, mental, and physical resilience as you age, integrating exercise into your daily routine is crucial. When you enjoy the activity, your engagement significantly improves. If you haven't found an activity that motivates or inspires you yet, start by getting a comfortable pair of walking shoes and plan to walk daily in your neighborhood, local park, community center, or simply walk in place at home for 10 minutes. If your schedule is busy with work, parenting, or caring for an elderly relative or a sick spouse, schedule a walk (even indoors) before your day starts, during lunch, after work, or at the end of the day. The key step is to start. Once committed and consistent, you'll naturally integrate the activity into a habit, just like any other daily routine. Stay persistent, and you'll notice positive changes. All the stress, anxiety, or depression you experience may improve with regular exercise. It's important to take each day at a time and appreciate the small victories along the way. Remember, patience is essential as progress is gradual but rewarding.
Optimal nutritional intake varies for each individual, making personal research essential. You should explore and determine the best foods that provide the nutrients your body requires for maintaining cellular health. I'll share my thoughts on nutritional exploration later... LOL! Discussing healthier eating can be a sensitive topic. (smile)
Thankful for the Blessings of 2024...
As 2024 draws to a close, I find myself reflecting on the countless blessings that God has granted my family and me throughout the year. This year has been transformative for my health and fitness, encompassing physical, physiological, and mental renewal (including hormonal aspects). After a five-year marathon hiatus, my decision to train for a marathon led me to adopt new protocols to support my training. Preparing for 26.2 miles over several months demanded a steadfast commitment to maintaining health and avoiding injuries. Consequently, careful attention was dedicated to the weekly training schedule, smart exercise practices, rest and recovery on non-training days, and nutritious eating. As I’ve shared in previous writings about transitioning into a new life phase, this marathon preparation required a fresh approach to my body’s needs, including diet changes and supplements. Among these changes were consistent Vitamin D supplementation, adding magnesium, and incorporating sea moss into my regimen. Yes, sea moss – it’s worth looking into and considering. It has numerous health benefits that can support overall wellness.
Reflecting on the past months as I glance in the rearview mirror, I'm grateful to God for the mental strength and perseverance that carried me through diverse weather, logging countless miles while training for my upcoming marathon. I am also thankful for the individuals who enriched my marathon training journey: my bootcamp family, my yoga and cycling instructor. I am grateful for their unwavering support and guidance throughout my journey. Then there's the gentleman at the Marriott hotel (featured in my video). During long runs extending into Downtown Houston, I occasionally stopped at the Marriott for a restroom break. Once, while low on water, I sought a fountain; an employee noticed, inquired, and asked me to wait. He returned with a bottle of water. Today, after another restroom visit at the Marriott, I noticed a gentleman cleaning outside. While enjoying an energy snack, I recognized him from my previous visit. His warm smile and greeting confirmed he remembered me. He asked if I needed water, and though I didn't, I accepted his kind offer. He soon returned with a bottle and I was deeply appreciative. Above all, I am most thankful to God for sending His angels to guard me from dangers, both seen and unseen, allowing me to safely complete my runs with strength and peace.
Now is the perfect time to settle into your favorite spot and imagine what a healthier version of yourself in 2025 might look like. My journey towards improved health included several steps: identifying the challenges that hindered my ability to exercise and eat well, crafting an action plan to align healthy living with new goals, implementing that plan, and regularly evaluating my progress to pinpoint areas needing improvement. I acknowledged the importance of proactively safeguarding my health goals from life's inevitable uncertainties and distractions. By establishing specific, measurable, and achievable milestones, you can effectively monitor your progress. Additionally, maintaining motivation through regular self-assessments and adjustments to your plan is crucial. Even if you encounter setbacks, your plan will encourage you to keep striving toward your goals with perseverance and resilience. Just know I'm already excited about your new living healthier journey for 2025! Get ready to embrace each challenge as an opportunity for growth and celebrate every small victory along the way.
In 2025, one of your key tasks will be to develop, implement, and regularly assess your plan to remain focused on reaching your healthy living goals. November is an ideal month to start creating your action plan for healthy living. Use this time to set realistic goals and prioritize your well-being. If you're not ready to begin right now, aim to be prepared by January 1, 2025, by planning to take small daily steps toward a healthier lifestyle. Remember, consistency and patience are essential for achieving lasting results.
What's on your today's to-do-list... Outlining your fitness plan and goals?
Yesterday, I had the privilege of completing my 46th half marathon. It was a local race, the UT Health Houston Half Marathon, one of my favorite events I eagerly anticipate every year. I am well-acquainted with the course, as many of the streets are part of my regular training runs. I especially enjoy participating to support the Houston Striders, a 501(c)(3) non-profit dedicated to community wellness and charitable outreach, who organize the event annually. They orchestrate an outstanding race, from the efficiently managed packet pickup/expo to the post-race activities. I was pleased to be close to the finish time I aimed for. My target was 2:30 (two hours and thirty minutes), but I completed it in 2:36 (two hours and thirty-six minutes). I kept up with the 2:30 race pacer for about 9 miles before being affected by the heat. Overall, I was very satisfied with my performance. Maybe next year (2025) you can be a participant... https://houstonhalf.com/. It's a wonderful experience and a great way to challenge yourself.
When I share my thoughts with you, I know I often focus on older individuals, especially women. It's simple—LOL! I'm a woman and I'm older. Many factors can affect an older woman's health and well-being, such as weight gain, bone loss, muscle mass loss, decreased flexibility, reduced metabolism, and joint stiffness. It's crucial to maintain a balanced diet and regular exercise to combat these issues and any others you may encounter. Most days, I'm focused on researching new ways to live even healthier beyond where I am today. I encourage you to do the same; it begins with a plan and setting goals. Your plan and goals don't need to include running a half marathon. My aim is to inspire you to find activities that enhance your health and well-being now and in the future. It's essential to do all we can to keep our mind, body, and spirit both happy and healthy. Today is a good day to put together a plan that will support your goals. So, you might be saying to yourself, I don't have any particular goals, but even small, achievable objectives can make a big difference in your overall well-being.
Embarking on my journey towards a healthier lifestyle over 25 years ago, I believe I have established a solid foundation for my well-being, particularly if I ever confront a challenging medical condition. But, I don't take exercising and eating as healthy as possible for granted. If such medical issues arise, I hope to afford or manage the associated treatment and/or prescription drug costs. However, with healthcare and drug prices skyrocketing, it's uncertain. For all of us, a medical condition could become a significant financial strain. Planning for a future that may or already includes medical needs such as doctor visits, treatments, and medications, it's wise to adopt and maintain healthy lifestyle habits. These habits can not only help reduce costs but also improve overall well-being.
Today, I exercised my right to vote. Among the political issues being discussed, healthcare stands out as the most critical for me. This includes access to affordable care, comprehensive insurance coverage, reducing drug prices, mental health policies, and protecting or enhancing Medicare. Vote for those who can effectively address what matters to you!
Lifestyle and longevity requires all of us to be proactive...
Today I had the pleasure of volunteering at my Seven Hills Running Club’s Haunted Hustle race events (1 Mile Family Run, 5K, and 4-Mile Relay). For months, I was part of a planning team that worked to secure sponsors and organize children’s activities and post-race snacks. We enjoyed a great turnout and perfect weather.
I was truly inspired by my conversation with two of our race participants: Mary, who is 85, and Shelley, who is 74. Listening to them discuss their years of running and upcoming races, I thought, “That’s the life I want to lead if I’m fortunate enough to reach their ages. I want to keep running—and running strong.” Their words revealed that for at least the past four decades, they’ve been deeply committed to a healthy and active lifestyle. And they show no signs of slowing down. Both completed the 5K event, finishing in 1st place in their respective age groups.
Reflecting on their dedication to physical activity, I remembered a middle-aged woman from my church. One Sunday, after parking my car, I saw her closing her car door. As she walked up the sidewalk, it was clear she was in discomfort, moving slowly with a pained expression. I chose to stay in my car a moment longer, respecting her space as she made her way to the church entrance slowly. Later, when I approached the entrance leisurely, I noticed her engaging with our greeters from afar. Surprisingly, her discomfort seemed to fade, and she appeared lively and well. However, from what I saw earlier, I knew that wasn't truly the case.
I reflected on the many individuals silently suffering, enduring pain from conditions like arthritis (osteoarthritis, rheumatoid arthritis, psoriatic arthritis), fibromyalgia, gout, inflammation, ligament damage, and infections. Illness may eventually affect us all, especially with suboptimal lifestyle habits. The key to healing or better management might involve actively understanding the 'why' and taking steps to manage or alleviate the issue. This understanding begins with consulting medical professionals, but also requires personal research. While some diseases are genetic, those caused by lifestyle can improve with healthier choices. Should we alter or exclude problematic foods? Is there excessive sugar, alcohol, processed food, or artificial sweeteners in our diet?
Regarding the woman at my church, if she isn't ready to confront her realities or is hiding her issues from loved ones, she may not actively seek to understand the 'why,' potentially harming her health further. If her situation is due to past unhealthy choices, with a suitable plan, she can hopefully live her best life moving forward. It's essential to address any underlying issues promptly.
To mark my 25 years as a runner, I created this special webpage to share my reflections on my ongoing journey, with the hope of inspiring and motivating others to adopt healthier lifestyles through physical activity. Above all, I aim to emphasize its significance for health and well-being, a truth I grasped long ago. Meetings with inspiring individuals like Mary and Shelley continue to motivate me to live my future years on Earth as healthily as possible. And that's exactly what I wish for you, too! May you find similar inspiration and endeavor to start, improve, and maintain a healthy lifestyle as well. Twenty-five years later, I am always looking for new ways to improve my health and well-being and achieve personal growth.
Get fit while enjoying nature...
Well, for a few days we'll have cooler temperatures in my part of Texas, and I'm thrilled about it. After running for several months in the heat and humidity, I've literally been counting down the days to experience cooler weather for my runs. YAY! But, for me, running outside is about more than just cooler temperatures. It’s incredible what you’ll see and experience while running.
I love being in nature. I enjoy the occasional squirrel that darts across my path from one side of the trail to the other. I admire the scenery of trees and even weeds. Yes, weeds! Especially when I'm running on a trail, I appreciate the wild and natural beauty. They symbolize species that are strong, enduring, and able to survive under any conditions.
The body of water (one of Houston’s bayous, neighborhood retention pond, lake, etc.) I might pass while running. And the birds (geese, gulls, ducks, etc.) I’ll spot. Depending on the time I’m running, the splendor of the sunrise or sunset.
When I'm running downtown, I enjoy stopping to capture photos and videos of the murals on the buildings or marveling at the construction of high-rise structures. I especially love the holiday season, beginning with Halloween and admiring the decorations on the homes I pass. Some yards are filled with gravestones, giant skeletons, spider webs, mummies, and ghosts.
I love seeing others stroll, jog, run, fish, etc., exchanging greetings or nods in passing. It’s a simple gesture that says, 'I see you.' I also enjoy playing my favorite gospel or old-school music out loud, without earbuds.
With all that I'm seeing and experiencing, I understand the importance of navigating various inclines and terrains while running to truly challenge my leg muscles, making me a stronger runner. It also enhances my endurance and mental toughness. Today's run included strong winds, further aiding my endurance. Facing the wind while running is quite an experience... LOL! It's a demanding yet rewarding journey that tests both body and mind.
Discover the peace, balance, and tranquility of running to enhance your mental well-being. I encourage you to step outside and embrace nature's freedom, beauty, and serenity—find sights you might not have noticed before. Today is the perfect day to explore your neighborhood, local park, or trail and rejuvenate your spirit.
Yard work can help you get fit too...
Most of the fitness activities I've shared with you so far have involved running, cycling, and yoga. However, I also regularly participate in activities like yard work. Today was one of those days, which included mowing, edging, trimming, blowing, and emptying the lawn mower's bag clippings into a trash bag. Performing these tasks during the scorching summer months makes me very grateful for the cooler weather.
Participating in various yard work tasks like mowing, edging, trimming, digging, mulching, raking, sweeping, blowing, and hauling provides excellent cardiovascular exercise by keeping you active and boosting your heart rate. These activities also help build muscle strength as they engage your legs, arms, shoulders, back, and core. Moreover, actions like bending, reaching, carrying, stretching, and maneuvering around obstacles enhance your flexibility and balance. Indeed, your whole body is involved, with muscles and joints moving in various directions to accomplish different tasks. Practicing these activities regularly can boost your overall physical fitness and help prevent injuries.
Best of all, you get to enjoy fresh air and sunlight (providing valuable Vitamin D), while being in nature, which enhances the mental benefits of yard work. Engaging in yard work can relieve stress and promote mindfulness, as it demands focus and attention to detail, offering a meditative experience.
If you have a yard, or want to help a friend or family member with theirs, treat yard work as a chance to enjoy cardiovascular, strength, and flexibility exercises. Keep water nearby and stay hydrated during your outdoor activities!
Choose fun to get fit...
Running has been my mainstay for physical fitness for over 25 years, but I’ve always included other exercises too. Running involves repetitive motions that stress the same muscles and tendons. Thus, for me and my chosen sport of running, it's essential to engage in various activities to prevent injuries by distributing the load across different muscle groups and joints. These activities include cycling, yoga classes, biking, and strength training, all of which I enjoy. This approach not only reduces wear and tear but also boosts overall performance and endurance in the sport. Additionally, I try to make sure I hydrate properly and maintain a balanced diet to support my training regimen. Some days are better than others... LOL! But consistency and commitment are key to reaching my goals.
One of my favorite exercise activities is the gentle yoga class I attend once or twice a week. During our sessions, our yoga instructor expertly guides us through the poses and explains their benefits. He emphasizes the importance of stretching and releasing tension in the body’s connective tissues—like ligaments, tendons, and fascia—often concentrated in the hips, thighs, and lower spine. This practice enhances flexibility and reduces the risk of injury during physical activities, which is crucial for runners like me. Regular stretching can significantly boost performance and aid recovery. Our instructor also discusses improving energy flow, achieving optimal results, and minimizing injury risks through breathing techniques and balance improvements. He teaches ways to increase flexibility and strengthen core muscles. The sense of peace and emotional well-being gained is invaluable. After each session, attendees leave feeling rejuvenated and equipped with practical relaxation skills. I highly encourage you to find a yoga class, as it can greatly benefit both your physical and mental health. If you're in the Cypress, TX area, I invite you to check out my yoga studio, https://yogadragonhtx.com/. Feel free to contact Steve for any additional information or to schedule a visit.
For those I consistently strive to encourage and motivate to get active and stay active, prioritize having fun while getting fit. There are numerous enjoyable fitness activities to explore, such as walking, hiking, tennis, golfing, swimming, water aerobics, dancing, using a stationary bike, bowling, gardening, yardwork, skating, strength training, and pilates, among many others. In the 55+ apartment community where some of my relatives reside, I recently noticed they offer chair yoga. Chair yoga is a low-impact exercise that enhances muscle strength, mobility, balance, and flexibility—all critical health aspects as we age. If you have access to a facility or network providing free or discounted fitness programs, make sure to take advantage of them. Also, remember organizations like https://tools.silversneakers.com/, AARP, etc.
In a previous article, I encouraged those without gym access, unable to afford a personal trainer, or who feel unsafe exercising alone, to explore FREE health and fitness resources nearby. I highlighted that in Harris County, Commissioner Precinct 4 offers a variety of FREE fitness classes taught by experts, including yoga, Pilates, Tai Chi, dance, and more. These classes provide opportunities for residents of all ages to enhance their physical and mental health. I remind you to seek out similar FREE resources that might be available in your area. Harris County residents can find the closest community center to enjoy these healthy, active lifestyle opportunities... https://cp4.harriscountytx.gov/Community-Centers.
In short, exercise is crucial for achieving and maintaining fitness. To gain any benefits, you must get active. I encourage you to start by engaging in activities that you enjoy. Today is perfect for discovering fun ways to get moving. I am confident you will find a fitness activity that captures your interest and inspires you to stay active.
Every step you take after the age of 50 could be better if you're stronger...
It's evident that as we age, our bodies experience changes. In my conversations with older adults who seldom exercise, they often express difficulty performing physical tasks they once found easy in their younger years. By the age of 50, you might observe alterations in your flexibility, muscle strength, bone density, and the time required to recover from injuries.
Participating in physical activity for over 25 years has been essential to my wellness. While I've frequently highlighted the benefits of cardiovascular exercises such as walking, cycling, dancing, hiking, and swimming, I haven't given enough attention to strength training. Strength training is vital for women over 50, as it helps build and maintain muscle mass, increases bone density—which declines with age, particularly after menopause—enhances cardiovascular function by strengthening the heart and lungs, improves balance to prevent falls, boosts stamina, and protects bones and joints from injury, among many other benefits.
When participating in physical activities, it's vital to ensure flexibility and a good range of motion to maintain proper form. I recognize not everyone has access to a gym or can afford a personal trainer. So, I'd like to encourage you to take the time to explore FREE health and fitness resources in your vicinity. In Harris County, Commissioner Precinct 4 offers various FREE fitness classes led by experts, including yoga, Pilates, Tai Chi, dance exercise, and more. These classes provide residents of all ages the chance to improve their physical and mental health. If you're not in Harris County, similar FREE resources are likely available nearby. Harris County residents can find the nearest community center to take advantage of these opportunities for a healthy, active lifestyle... https://cp4.harriscountytx.gov/Community-Centers.
Research shows that strength training not only boosts muscle strength, metabolism, and balance but also slows cellular aging, helping you feel more vibrant. Starting after age 50 can be challenging, especially if you have a history of back, hip, knee, or joint pain. Many individuals often tell me about their struggles with maintaining flexibility and mobility due to these issues. It's common to hear about back, hip, knee, or joint pain (arthritis). Some share stories of overcoming these challenges through exercises and therapies. For those with similar pains, I urge you to explore free resources in your area to find solutions tailored to your needs. Regular exercise combined with dietary changes helps reduce inflammation, alleviating arthritis symptoms and enhancing overall mobility, making daily life more comfortable. It's crucial for both physical and mental well-being.
Before starting a new exercise routine, remember to consult your healthcare provider.
Breast cancer awareness... It's so important to know your risks...
It's breast cancer awareness month. Knowing your risks is crucial. For over 25 years, I've prioritized health and fitness to prevent or manage any potential diseases or illnesses. Health and fitness serve as preventive measures, and if faced with a disease or illness, I pray my years of targeted health and fitness practices will help in better management or elimination.
Remember, you can do everything right and still be diagnosed with a disease like breast cancer. If I ever receive a breast cancer diagnosis, I now understand the importance of having a doctor specialized in breast cancer, tailored to my specific circumstances. In 2023, my mother was diagnosed with breast cancer at 81. I wanted to ensure she had an oncologist experienced in treating elderly patients with breast cancer. We found what I believe was the best oncologist to treat her stage 3 breast cancer. After a year of chemotherapy, surgery, and radiation, my mother has been declared cancer-free this October 2024. Praise the Lord!
So, when I say know your risks, depending on your stage in life, it's important to research them. According to the U.S. Centers for Disease Control and Prevention and resources like Breastcancer.org, I've learned that the risk factors I cannot change include my age, dense breast tissue, not having had a full-term pregnancy, and having a family history of breast cancer. Therefore, I focus on the risk factors I can manage, such as my diet, exercise routine, alcohol consumption, and maintaining the recommended Vitamin D levels.
So, what's next? If you're not regularly active or following sound nutrition, I'd urge you to start. These are two steps you can take to reduce your breast cancer risk. For those with physical limitations, research to find physical activities that suit and benefit your body.
Finally, I'd like to encourage you to become familiar with your breasts by examining them every month. Also, understand the condition of your breasts. For instance, do you have dense breasts? If so, what does that mean for you? Above all, schedule your annual mammogram.
You've heard repeatedly that unhealthy lifestyle habits can increase your risks for heart disease and diabetes. Well, the same applies to cancer.
Do what’s necessary to live well…
As you grow older and reflect on life, I hope you believe you did everything possible to live well. In terms of health and fitness, what thoughts will cross your mind? Did you set and achieve your fitness and nutrition goals? Did you effectively use your time to focus on health and fitness? Did your health status decline due to a lack of attention to health and fitness?
When thinking about living well, I focus on caring for myself spiritually, physically, nutritionally, mentally, emotionally, financially, and socially to nurture a happy, long, and healthy life. In terms of physical and nutritional wellness, I realize the importance of continual exercise and healthy eating habits. For over twenty-five years, exercise and a balanced diet have been integral parts of my life, habits I plan to maintain until I am no longer on this earth. In simple terms: until death do us part.
Today is an excellent day to establish a plan and commit to prioritizing your health and fitness, which ideally includes being more physically active and eating healthier. I want to reflect on my Five C’s (choice, commitment, change, courage, and control) for living well. Doing so will direct your focus on how your choice and commitment to changing unhealthy habits will bolster your courage to control distractions that hinder you from actively pursuing healthy lifestyle practices, ultimately enhancing your ability to live well. With consistent effort, you'll notice significant improvements in your physical and mental well-being.
The Journey of the Lone Ranger (Runner)...
Well... As you can gather from my video footage, I embarked on quite the adventure today! There were so many beautiful sights along the way, starting with the setup for Susan B. Komen's Race for the Cure, followed by a series of impressive murals in downtown Houston promoting humanitarian causes.
Know this: it's perfectly fine to exercise alone—whether running, jogging, or walking. Many people express insecurity about exercising solo, and it's not due to safety concerns. These individuals often avoid activities like dining out, going to the movies, traveling, or taking a course alone. Remember, you don't need someone else to exercise with. If you wait for a friend or family member to join in activities you are interested in, you might never pursue them.
If you want to fulfill your heart's desires or do what's essential for your heart to flourish, embrace the idea of moving forward alone. Don't let insecurity or lack of confidence stop you from engaging in meaningful activities, such as exercising. It would be unfortunate if your health suffered because you hesitated to take steps to improve your well-being, like going for a solo walk at the park, joining a fitness club, taking a yoga or boxing class, or joining a pickleball team, among others.
Over my twenty-five years of exercising, I have worked out alone, with a partner, and in various group settings. However, as I celebrate these twenty-five years of running, I wish to embark on this journey solo. My reason for choosing to run alone might differ from other runners. I crave the freedom to start at my convenience without coordinating schedules with others. I want to pause along my route to take photos and videos of moments I want to remember. If I decide to run shorter or longer distances, it is important to do so without affecting someone else's goals. If you value accountability and social interaction, then solo exercise might not be your ideal choice. Ultimately, determine what's best for you, whether it's working out alone, with a partner, or in a group. Whatever your preference, the key is ensuring it keeps you motivated to engage in activities that benefit your body and well-being.
I guarantee that by stepping out in faith to try new things, your life will blossom in unimaginable ways.
Time to hit the reset button...
Although you might not feel it yet (especially if you live in Texas), the fall season is here! It’s a wonderful time to get involved in some type of physical activity.
In the midst of life's challenging, chaotic, and cheerless moments, focusing on eating healthier and exercising consistently can be tough. Over my twenty-five-year journey toward healthier living, I've had to restart many times to get back on track when I've veered off course. That's okay, though. Throughout those countless instances, I had to adapt my healthy living plan and strategy to navigate those difficult times.
My advice is to embrace the idea of resetting your habits whenever needed. Start by committing to small changes in your diet and adding physical activity to your routine. For example, if caffeine-rich items (like coffee, sodas, energy bars and drinks, and chocolate) dominate your diet, consider monitoring your caffeine intake, aiming to keep it under 400 milligrams (mg) daily. Regarding exercise, simply enjoy a walk around your neighborhood or at a local park.
Wishing you a fantastic start to your nutritional and physical activity explorations this October.
Having an iron sharpens iron fitness mindset…
Following a few mornings of cooler, less humid runs, today’s session brought me back to the typical warm and humid conditions. Aiming to cover 14 miles, it quickly became apparent after just a couple of mildly sweaty miles that it would be a tough morning run.
I was steadfast in my resolve to finish the 14-mile run, regardless of how long it might take. As I ran, I came across stunning scenery and observed people preparing for various events, which led me to reflect on the Proverbs scripture about iron sharpening iron. It reminded me that it's the challenging days that truly hone our skills.
I've emphasized the importance of choosing fitness activities that are both fun and motivating! However, when you decide to train for an endurance event like a marathon, you will inevitably face some tough running days. Today, my legs felt fatigued. It was clear that my heart wasn't circulating oxygenated blood throughout my body as efficiently as I'd hoped... LOL!
Runners often discuss the idea of competing against themselves. As I increasingly embraced the 'iron sharpens iron' philosophy, I viewed today's run as a chance to challenge myself to improve continuously. Each training week focuses on strengthening and enhancing my stamina as I gradually increase my mileage.
I want to motivate you to adopt a 'iron sharpens iron' mindset. In terms of your fitness endeavors, remember that some days might be tougher than others. But that’s perfectly fine. Embrace those days as chances to grow and advance while enjoying the process. Quitting is never an option when your goal is to improve and excel.
The detours of life...
During this morning's extended run, I encountered an unforeseen halt approximately 1 ½ miles in; a road barricade caused by ongoing street repair work, naturally imposing a detour. This occurrence reflects the core essence of life, where unexpected or even anticipated deviations, such as unforeseen changes in future plans, health conditions, investment strategies, professional matters, romantic relationships, or friendships, require us to envision and map out an alternate path to guarantee attainment of our intended aspirations.
While contemplating an emulation of healthier lifestyle choices and ambitions, like incorporating more exercise and championing improved dietary habits, it occurred to me that we must remain vigilant, ensuring that life's uncertainties do not deter us from reaching our long-desired destinations. Indeed, there is no journey devoid of detours and postponements yet, fret not. The responsibility is upon you to spearhead your current position and the one you aspire to reach.
The cornerstone of attaining health and fitness goals notwithstanding life's obstacles... Embrace your circumstances. Always keep your ultimate destination at the forefront of your mind. Stay receptive to newness. Allocate moments to reassess and recalibrate. Maintain focus. Exude confidence. Importantly, consider that detours enrich our journey of life, our explorations, our discoveries, and our personal growth. Hence, embrace each detour and consider them as opportunities for learning and growth.
Reflecting upon the stunning views I witnessed this morning and the diverse facets of our existence, it's crucial to not forget that life's detours often steer us towards unanticipated destinations. They serve to enrich our experiences and intensify the profundity of our world comprehension.
Just add sweat...
Allow me to commence this composition with a declaration that 'I relish the sensation of perspiration' during my workout sessions. I fully understand that perspiring does not provide me with the most flattering look, but my focus during exercise is not about maintaining a visually appealing appearance. Instead, the emphasis for me is on reaping the benefits to enhance my life, my health, and my fitness. So, for those of you who are about to embark on a brand new or are escalating to a higher level of fitness journey, ensure that your time dedicated to physical activity culminates into breaking a sweat.
Sweat it out! Working up a sweat during exercises such as running proffers immense benefits that surpass the thought of how one looks while doing it. Indeed, the procedure of sweating is an intrinsic and obligatory one, and its gains trace back to several health factors. Primarily, when you indulge in exercise, your body temperature hikes up, and sweating acts as your body’s cooling fan. This way it ceases your bodily heat from touching unsafe levels. Moreover, sweat demonstrates its wonders by circulating blood all through your bodily systems, ensuring the delivery of worthy nutrients and oxygen to your organs and cells. The process also assists in expelling toxins, decreasing the vulnerability towards potential diseases and illnesses. Further, interesting readings suggested that the minerals and electrolytes present in the sweat may contribute towards nourishing your skin. The action of sweating enables unclogging of pores and reduction in acne. Sweat also acts as a reliever of negative emotions, adding up to the perks of your mental health.
Why do I appreciate a dry sauna so much? Besides the point that devoting roughly 15 to 20 minutes within the warm confines of a dry sauna boosts blood circulation, purges bodily toxins, alleviates stress, it also effectively elevates my core body temperature. This, in turn, leads to a more profound detoxification and relaxation of my muscles.
Today is an excellent opportunity to intensify your workout and boost the sweat rate in your fitness routine…
An ethos towards superior fitness levels...
When preparing for a lengthy endurance event, it's beneficial to approach your training routine with an advanced mindset, ensuring maximum performance on the actual day of the event. But why am I deeply dedicated to hill repeats? Hill running is an invaluable workout to boost speed, stamina, and strength, adding significantly to total running performance and health. As runners take on uphill stretches, they utilize different sets of muscles, particularly the lower body's, leading to enhanced power and strength.
Why am I sharing these insights with you? It's because I understand that change can often be a challenging endeavor, especially when it involves planning, implementing, and maintaining healthier lifestyle routines. Indeed, making a commitment to regular exercise can seem daunting. Hence, I invite you to shift your perspective: Consider it as establishing your 'new normal' and embracing a 'next level' fitness mindset.
Today is the perfect day to sketch out your roadmap to fitness improvement! So seize a notepad, inscribe your wellness aspirations, and initiate formulating a viable, effective plan to reach them. Remember to include diversity in your regimens to keep your exercise sessions invigorating and demanding.
The significance of proper nourishment...
Undeniably, food holds absolute importance in our lives. It endows us with necessary nutrients our bodies require to survive. Critical for growth, recuperation of tissues, and strengthening of bones, food is indispensable. It bestows us the energy needed to take every single stride from point A to point B.
Indeed, many of us are familiar with the age-old adage, "Breakfast is the most important meal of the day." Numerous research investigations have associated wholesome breakfasts with a significant reduction in chronic illnesses, extended lifespan, and improved overall health status. The plethora of studies suggest that commencing your day with a nutritious breakfast enhances your energy levels, augments your focus and concentration, and magnifies your feeling of tranquility and wellness. Incredibly, some research studies posit that a fulfilling morning meal can aid in mitigating America's escalating issue with excessive weight gain and obesity.
However, our society is encountering certain dilemmas pertaining to food. Numerous scholars indicate that we’ve developed an unhealthy obsession with food. It now occupies a central position in almost all of our major events. As a matter of fact, food is now a primary means of solace when dealing with life's challenges. Moreover, it has evolved into an element we feel we have ultimate control over, dictating what we eat, when we eat it, and in what quantity. According to various healthcare professionals, food has notably influenced our healthcare system, primarily because it is directly linked to our lifestyle behaviors. Evidently, we are utilizing food in an unintended manner, and it is causing our lives to lose equilibrium.
Hence, let's dig deep into your relationship with food? To transition into healthier eating, this is the fundamental question we must confront. Is indulging in food a source of pleasure for you? Or, is it a necessary lifeline? I imagine everyone has, at one time or another, pondered over the following juxtaposition: 'Is life about dining or do you dine merely for life’s survival?' Both are essential inquiries as your response shall illuminate the path for reinforcing healthier dietary routines.
A stellar way to initiate healthful dining traditions begins at breakfast. Smoothies are my preference as they provide a nutrition-dense meal conveniently prepared in a blender. I enjoy adding chia seeds for their superior nutrition profile. These tiny seeds are densely populated with fiber, protein, omega-3 fatty acids, alongside a myriad of valuable micronutrients. Equally, flaxseed is a favored additive, owing to its excellent nutrient spectrum, including protein, fiber, omega-3 fatty acids, thiamine, and copper.
The secret to assessing your nutritional intake lies in navigating crucial dietary choices you encounter. Concentrate on making wise, real-time decisions when evaluating your options.
Today presents an excellent opportunity to explore and enact your choices for consuming healthier, more nutritious meal options.
Composing your journey towards health and fitness…
This dawn, while I was running through local districts, adjoining my cherished bayou, making my way towards the downtown area, I found myself enveloped in numerous retrospective moments. Marking a quarter-century of vigorous training sessions and participation in long-distance running events, my mind wandered back to the inception of those runs in the DFW area. I began to recollect the individuals and incidents that have enriched my wellness and fitness narrative over the years. I reflected on my running mentors and running inspirations, the comrades who have bolstered my path as a runner, the founding of my own MAC Fitness organization, the abundant opportunities I had to articulate my experiences as a devoted runner, the institutions I have had the honor of serving as a run coach for, and the groups for which I diligently fundraised. All these entities have each added vivid chapters to my 25-year-long health and fitness saga. There are countless embedded anecdotes of my wellness and fitness voyage that I will perpetually hold dear and close to my heart.
You may not boast 25 years of health and fitness experiences, but remember, it’s never too late to embark on your story. The key is to commence the first chapter of your unique fitness journey. My journey initiated in 1992, the year I became a member of Bally’s Total Fitness, situated in Houston, Texas. My initial chapter was marked by my endeavors on the treadmill. Later, while commuting to and from from Huntsville, Texas, I augmented my tale by regularly running around a track situated near Sam Houston State University. As my commitment to physical fitness amplified, the ensuing chapters witnessed me refining my eating habits, inclusive of curtailing fast food consumption, and cooking nutritionally beneficial meals. Professionally, I was engaged as a recruiter that required extensive traveling. During these travels, I remained steadfast in finding dining outlets that served healthy meals. After relocating to the DFW area in 1995, my fitness journey ascended to an unprecedented level.
How's your journey with health and fitness unfolding? Have you begun etching the first pages of this chapter in your life? Are you progressively writing new segments to this narrative? For me, my journey commenced by transforming my casual exercise into an earnest movement, progressively charting more chapters into this fitness expedition. You too can ignite your journey by transmuting your daily movements into a driven routine – put simply, just get moving! Even in the face of adversities and deviations, persevere and push forward, to carry on inscribing chapters into your individual health and fitness saga.
Creating and completing your health and fitness assignments…
Before you can tackle any assignment, the assignment should exist first. Apply this principle to health and fitness. Imagine yourself assigning tasks to enhance your mental, emotional, and physical well-being. So, what could these health and fitness tasks possibly be? If your goal is to live a long, disease-free life, a series of health and fitness tasks could be very advantageous.
One of my most cherished words is "believe". Without belief, attainment remains a challenge. Simplistically speaking, the moment you start to believe in your worth, you'll embrace the hard work necessary to realize your health and fitness aspirations. You'll formulate a strategy to embark on a healthier lifestyle; encompassing your mind, body, and soul. You will consistently pledge yourself to discover, research, plan, prepare and seek out the tools and support required for triumphant accomplishments. Your "I hope to..." transforms into "I have accomplished...". To be more precise.. Your "I aspire to eventually cease taking high blood pressure medication..." converts to your "I have devised a plan to drastically alter my lifestyle that could greatly increase my chances of vastly improving my blood pressure." Whatever you aim to do, given your belief, you'll invest the effort to investigate viable options and resources, such as intriguing articles like this one… "10 Strategies to Regulate High Blood Pressure Without Medication" - https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974'.
The sole manner in which your dreams and aspirations can turn into reality is by exerting effort. To undertake the requisite effort, you'll have to “BE” a different individual. My favorite BE's that come to mind are... BE prepared. BE flexible in your thinking. BE relentless. BE deliberate. BE hopeful. BE tolerant. BE malleable.
I'm eagerly looking forward to the health and wellness tasks you'll undertake, the vibrant fitness landscapes you'll explore, and the exhilarating wellbeing adventures you're about to embark on. Take a moment, when you can, to share with me the health and wellness goals you've set for yourself, along with the health-related tasks you've accomplished so far.
Important Conversations Matter...
Today presents an excellent opportunity to conduct a crucial self-dialogue. I regularly engage in these reflective conversations with myself. One frequent topic of my internal discussion centers around the efficacy of my health and fitness regimen. I perpetually seek to enhance my dietary habits, which encompasses assessing the nutritional worth of my food selections. To be honest, over the previous 25 years, I've been continually executing these self-evaluations. And the reason for this? Our bodies and their physical and nutritional prerequisites alter with each progressing stage of life. Therefore, I need to maintain a continuous proactive pursuit to decipher my body's needs as it's perpetually evolving towards more advanced phases. Currently, navigating this middle age phase of life, I have learned that my dietary and exercise routines from my 30s and 40s are no longer viable. As I progress through life, adapting my diet and exercise regime to match my changing needs has become a necessity.
You're likely to spot me most days donning one of my tees from a past running event I've engaged in. If I happen to be queuing to make a purchase or avail a service, the shirt often sparks a conversation. Typically, I'm queried, “Are you an active runner?” My affirming response generally stimulates further conversation. In my daily interactions, it's quite common for discussions about issues like knee discomfort, hip problems, backaches, joint pain, or some type of physical affliction to naturally arise. Alternatively, they might share about a relative who's battling stroke rehabilitation, cancer, dementia, or Alzheimer's. Given the fleeting nature of these exchanges, I tend to advise the person to seek professional guidance from their doctor or a relevant healthcare specialist about possible resources or aids that could be beneficial for their unique situation.
Our physical selves are ceaselessly in the process of transformation. There isn't such a thing as being too young to strategize and prepare for the modifications your physique will undergo throughout the phases of existence. Surely, and inevitably, your girth may expand. So, what's your contingency plan? The more knowledgeable you are regarding elements that bear positive or adverse impacts on your physique, the better prepared you'll be as you traverse the journey of ageing. Hence, it's crucial not to shy away from engaging in constructive dialogues about health with oneself. Particularly if you wish to foster an enhanced sense of emotional, mental, and physical wellbeing relating to your health and fitness status.
A self-dialogue may unfold as follows, "Could my intake influence the joint discomfort I'm experiencing? What exactly signifies inflammation? What triggers it? It's time to delve into some research." "I'm not eager to start on blood pressure medication. I should explore dietary modifications and physical transformations that I could implement..." "I'm utterly weary of this persistent belly fat. I comprehend the need for altering my diet. But how does that translate into practical terms for me? I acknowledge the need to start exercising. Which kinetic activities could effectively target my midsection? How can I undertake this journey?" "Could I be transitioning into menopause? What are its distinct phases? I've come across related terms such as perimenopause and postmenopause. What is their implications? What form do they take? How do they impact my overall aesthetics and personal sentiments?” "Should I consider incorporating vitamins and/or minerals to enhance my wellness?"
Engaging in self-dialogues can potentially propel you toward in-depth research, exploration, and discovery, aligning you with apt healthcare professionals and resources. These endeavors can stimulate consistent improvements that favor your physical well-being. Besides this, they can instill within you a sense of wellness, alleviate or lessen your medical/ physical afflictions, and drive you to habitually engage in physical activities.
Considerations to keep in mind... Discover a pursuit that sparks your happiness. It is never too late to chase a newfound passion. There's never an incorrect moment to make the correct choice. Reflect. Make the decision to achieve fitness. Decide to embrace a healthier you.
The Heart of an Olympian...
Just because we aren't Olympians, it doesn't imply we can't embody the spirit of an Olympian. So, what exactly represents the spirit of an Olympian? Well... Allow me to divulge my personal interpretation in relation to myself...
While I soaked in numerous hours of the 2024 Paris Olympics sporting spectacles and absorbed the multifaceted narratives of the athletes - their personal battles, mental dilemmas, physical hurdles, losses, sacrifices, triumphs, victories, etc., and the challenging paths they've traversed to arrive at the 2024 Paris Olympics, there was a unanimous acknowledgement - participating at such an exemplary level was truly a rare opportunity in a lifetime. There were zero assurances regarding their ability to partake in the forthcoming Olympics (the 2028 Olympics in LA). They were profoundly aware that what they owned were the present fleeting moments.
At the core of an Olympian... Hmm... Regardless of whether they secure gold, silver, or bronze, they embrace the expedition that elevated them to such a phase in their life. The finish lines they've conquered. Something that always echoed in my mind was that you need to be patient with the process of fortifying endurance, nurturing your stamina, and becoming a more robust version of YOU! For me, it meant that even amid immense challenges in your life, you could still strive towards a healthier and fitter YOU!
Reflecting on the essence of an Olympian spirit, the characteristics I aspire to encompass are tenacity - a relentless refusal to give up, ignoring the pessimist within me that doubts my own capabilities... that's my caution testing my potential and triumph! Trust in my own power. Endure the journey with patience. Maintain discipline. Display readiness to undertake meticulous work. Embrace discomfort for growth. Express gratitude for my unique path..
When I was a young person, I remember my grandmother always reminding me not to waste the time on Earth God has given me by saying, “All you have is right now… Tomorrow is not promised, so you have to make the most of every moment you have to do good, do right, and make a difference.” You only get one body, and tomorrow is not promised, so I want to encourage you to have the heart of an Olympian and exert the necessary energy, effort, discipline, and commitment to get it healthier and keep it healthier.
Be proud of YOU...
Celebrate YOURSELF and the steps you're taking towards better health and fitness! Why? Because each stride YOU make towards a healthier YOU counts! You may be working on your fitness journey whether you're a single parent, married, undergoing a divorce, a university student, or an elderly person juggling parental duties, monetary hurdles, medical issues (of your own or a family member/friend), personal and professional ambitions, a taxing job, etc. Regardless of your individual circumstances, you're bent on enhancing your health! And that's paramount. After all, an unwell YOU can face unforeseen challenges.
Admittedly, I found myself feeling under the weather recently. The cause was uncertain - perhaps a summer cold, season allergies, or a sinus complication. My trusted local pharmacist suggested Zyrtec-D, which indeed set me on the path towards recovery. Naturally, I felt far from fit and exercises were the last thing I wanted to entertain. This physical discomfort then gave way to a barrage of negative mental and emotional thoughts. Probing questions began to surface... Have I been overstraining myself with my marathon training schedule? Could running during the period of ozone pollution have weakened my immunity? Well, if I heed my authentic inner voice, perhaps I ought to trim down on activities that don't align with my marathon preparation. But deep inside, after a quarter-century commitment to health, fitness, and long distance events training, I am well aware of the inevitability of occasional setbacks.
But now that I'm revitalized, I realized today was an ideal day to commence my journey towards resuming my marathon training. Adherence to your health and fitness regimes for the long run means understanding that setbacks are a part of the journey. Should you need to pause, take a break, or temporarily cease your fitness endeavors, it's completely FINE! When you eventually resume movement, you will likely find yourself more focused, energized, and stronger than before.
Hence, am I proud of myself? Positively, I am! I've achieved feats far beyond my wildest imagination since my inaugural marathon run in 1999. Embrace self-pride as well! When situations don't proceed according to plan, persist in keeping faith in yourself, strive to regain your pathway, so you can persist in your PROGRESS toward a healthier YOU!
The right fitness group for YOU...
Bi-weekly, I'm utterly thrilled for my rendezvous with my boot camp fitness squad at the parking lot of a local elementary school for a sequence of calisthenics such as push-ups, squats, combined with running, jumping jacks, and other vigorous aerobic exercises. I eagerly anticipate the companionship with other fitness-enthusiasts, notably runners, wherein we fuel, invigorate, and bolster each other's fitness/running objectives. Our age demographic spans from approximately 23 to 81, thereby exhibiting a broad age range. Diverse backgrounds. Varied cultures. Distinct ethnicities/races. Multiple religious beliefs. Unique perspectives. Yet, none of these disparities matter. We unite based solely on a mutual interest.
You too have the opportunity to align with a fitness community, propelling the creation of your fitness base or elevating your existing fitness plan to greater heights. Teaming up with the right fitness community can yield numerous benefits. The ideal fitness community assembles dedicated members who are passionate about inspiring, motivating, and supporting each other in accomplishing personal goals. The right fitness group will encourage you to surpass your comfortable boundaries. The right fitness community makes it clear that your only contender is, in fact, yourself. It will trigger your willingness to reconsider your dietary choices and explore potential enhancements to fulfill your fitness aspirations. This ideal group will inspire you to delve into healthier food selections and nutritional products, enabling you to become the healthiest version of you. Indeed, the right fitness community will stand by you, providing support and commemorating your triumphs.
To discover the perfect fitness collective tailored to your preferences, simply use Google to explore fitness activities available in your local vicinity that pique your interest. For instance, if you're keen on joining a walking group, utilize the internet to research groups of this nature within your locale. Granted, I understand that the online space is inundated with fitness collectives. However, my bias leans towards in-person network platforms. In particular, the Houston neighborhood boasts an abundant selection of accommodating walking groups such as Urban Paths. You can also explore entities like Walk with a Doc which offers walking groups countrywide as well as overseas. Bear in mind, there exists a fitness group for any fitness endeavor that might excite you. From pickleball, cycling, hiking, dancing, rock climbing, martial arts, yoga, kickball, softball, tennis to roller skating, swimming, and more, the choices are infinite. If you have certain physical constraints, don't fret, you can customize the physical activity to suit your capabilities. As highlighted at the base of this page, the key rule of thumb is obtaining required approval from your doctor or your professional health care provider.
Today is an optimal opportunity to hunt for the perfect fitness group that suits YOU best!"
Exercise your choice to MOVE...
For more than two and a half decades, I've unwaveringly dedicated myself to a lifestyle of choosing physical activity. Running... At the break of dawn. Long into the night. I press on during training runs no matter what... Through relentless rainfall. Sweltering heat. Bitter cold. Humid conditions. Against gusty winds. Streets. Running tracks. Treadmills. And exploring uncharted trails. I've even taken part in a race that commenced amidst snowfall, and another where hail marked the beginning. Wow!!!
Life provides us with a plethora of opportunities to attain success. However, there will come a time when these opportunities become scarce. If you let the voice of self-doubt, self-abuse, self-despair, and self-sorrow dominate your thoughts, you will never make the choice, the powerful choice, to physically MOVE your body, to seek fitness, to maintain fitness.
Avoid letting the background noise prevent you from enjoying your privilege of choice. During my weekly encounters with various people, be it in a queue awaiting my turn for purchasing something, or sitting to avail a service, I inevitably find myself engaged in conversation about personal life anecdotes. Unfailingly, we discuss a medical condition cropping up. Individuals share about struggles with issues such as knee discomfort, back aches, body inflammation, elevated blood pressure, cancer therapies, and so forth. I'm positive you have repeatedly come across medical news mentioning how exercise can aid in better disease or symptom management and boost overall health, particularly concerning illnesses like heart disease, diabetes, depression, anxiety, arthritis, back or joint pain, osteoporosis, etc. If you feel the need to improve and manage better, ponder the wide array of physical activities and healthier food choices at your disposal to integrate for improvement. It is never too late to start until the opportunity expires. You are not obliged to copy my method, frequency, or intensity of physical tasks, I merely want to inspire you to act in a way that promotes movement. If you are physically restricted in some way, you may tailor the exercise to your capacity. As previously mentioned at the end of this page, always secure the required confirmation from your physician or another professional health care provider.
Today is an ideal day to formulate your strategy and lay out your action plan for exercising your right to MOVE!
Positive distractions for tough times…
Following a challenging start to my week that was filled with a tumultuous hurricane and nearly three days of no electricity, a positive diversion was much needed. This uplifting diversion came in the form of a trip to my nearby gym once they had regained electricity. Subsequently, I embarked on a vigorous 6+ mile run at one of my most adored running spots, which necessitated my maneuvering past fallen trees, water puddles, and debris left behind by Hurricane Beryl. PHEW!!! It was exactly the mental and emotional rejuvenation I needed - an exhilarating adventure amidst nature!
When you're faced with arduous days/weeks, tough choices, and the unpredictability of life, what positive diversions do you lean on? I'd suggest prioritizing your health and fitness to start. Once you do that, positive distractions effortlessly appear. Over a quarter of a century ago, I aimed to lead a life that's enjoyable and thrilling, simplified, health-driven, and brimming with purpose. This aspiration inspired me to embark on a transformative journey, leading to a lifestyle overhaul. A lifestyle overhaul implies strategically charting, pursuing, and accomplishing a lifestyle that caters to your desires and nurtures your mental, physical, and spiritual wellbeing. Therefore, when those demanding, challenging, and unpredictable moments intrude into my life, my commitment to making sound health and fitness choices remains unwavering.
Today presents a perfect opportunity to prioritize your health and fitness, initiating a transformative journey towards a new lifestyle. Embrace the chance to begin experiencing the wholesome life (engaging mind, body, and spirit) you certainly deserve.
You are never too old...
Twenty-five years on, I remain committed to activities that stretch my comfort zone as I perpetually explore and schedule future runs. A key objective as I add more years to my running calendar is to impeccably and innovatively cultivate my running odyssey. Just as I have, I encourage you to map out your future fitness escapades, including crafting strategies for integrating new workout routines. This journey is ongoing, and the quest for new horizons and fresh experiences should be part of your fitness ambition if it isn't already.
In January 2024, I was enlightened by an email announcing a novel race event set for July 4th, 2024. I typically steer clear from participating in race events during the sweltering summer months, given the heat, humidity, and the bodily exhaustion they induce. As a norm, my race agenda comprises fall and winter months as chosen periods, with occasional spring appointments. These arrangements mandate dedicated training throughout summer, rendering flexibility to schedule extended runs as asymptotic as 5:00 AM, or breaking my run at will... Quite enjoyable! However, digesting the details from the email and subsequently visiting the event website stirred my interest, owing to the unique race length, 17.76k or an approximate 11 miles. The exhilaration of participating on the 4th of July was palpable, and I revered the opportunity to gauge myself for the upcoming marathon training program I intended to commit to. The illusion of flaunting a medal bearing 17.76k was exhilarating to say the least. Hence, I seized the opportunity and registered before the January deadline to avail the early bird special.
Preparing for this race as part of my marathon training regimen, I embarked on my runs starting around 7:00 AM, occasionally 8:00 AM, gearing myself, both physically and mentally, to face the heat and humidity prevalent during the race. My videos portray a fair idea of me running in such challenging weather conditions. Furthermore, these training runs proved valuable in accurately identifying and addressing my hydration needs expected on the race day. They provide an added advantage of helping me zero in on the food products that suit me the best before, during, and after the runs, aligning perfectly with my race day preparations.
It's now officially race week!!! I'm experiencing a bit of anxiety as the local news channels have been persistently issuing heat advisory alerts in the days leading up to the race. The forecasters are repeatedly discussing heat index values which might soar up to a sizzling 111 degrees. They're stressing on the dangers of the high temperatures and elevated humidity causing heat-related illnesses, a fact I've been aware of from over a quarter-century of participating in semi and full marathon training during the sweltering summer months. The experts are advising people to hydrate abundantly, seek refuge in air-conditioned environments, and refrain from exposure to the sun. Their guidance encompasses additional safety measures for the outdoors. They suggest donning lightweight and loose attire, and curtailing rigorous activities to the cooler early morning or late evening hours. Given that my usual 7:00 AM/8:00 AM start is considered somewhat late for undertaking longer runs, this is particularly pertinent. The warnings also shed light on the necessary actions to undertake when symptoms of heat exhaustion and heat stroke appear. Phew!!! Their forecasting concludes by noting how June 2024 has been one of the hottest Junes ever recorded in recent history.
In the days leading up to the marathon, my primary strategy was maintaining excellent hydration levels. Hydration, hydration, and yet, more hydration. On the eve of the race, I found myself engulfed in a sea of nerves, utterly aware of the sultry weather that awaited me at the start line - temperatures soaring into the 80's coupled with a high humidity index. Yet, once I arrived at the race venue, I experienced a renewed sense of calm washing over me. Pinning my race bid and polishing off the remainder of my almond butter and jelly sandwich seemed to steady my nerves. As I navigated through the crowd of fellow competitors, familiar faces began to emerge. Catching up and sharing a bit of banter with these known runners added to catapulting my morale. However, much to my dismay, every person I came across was participating in the 5k event, a mere 3.1 miles compared to the 17.76K (11 miles) I was set to embark on.
My initial miles of jogging appeared manageable despite the sweltering temperatures and substantial humidity. I, however, knew there was a need to adapt my strategy to ensure my body remained cool throughout my eleven-mile venture. Around my third interaction at a water station, I began the habit of dousing the water trustingly handed over by our volunteer team over my head. This ritual continued at every water station I encountered. My natural hair was definitely a blessing in this scenario... HA HA!!! I'm convinced my curls reveled in the refreshing hydration and greedily absorbed every drop.
Ultimately... the race stood as one of my supreme running trials. I had the opportunity to test my mental resilience in an unexpected manner. There's always room for thrilling activities that push your boundaries, no matter your age. Alas, there was one sizable letdown. I didn't receive a medal emblazoned with 17.76k. All the honorifics distributed among the participants were identical, regardless if you ran the 5k, 9k, or 17.76k. Nonetheless, it doesn't dampen my spirit. The ultimate aim was to diligently prepare and accomplish the 17.76k event successfully.
No Distractions...
No room for distractions. Once a certain aspect of our lives becomes habitual, it's seldom that we permit diversions to interfere. Time and again, you've been told about the myriad of ways exercise can bolster your health and wellness. It's been repeatedly stressed how beneficial physical activity is for our cardiac health, skeletal strength, and muscular fitness, as well as weight management - how it fosters increased vigor, improved sleep, disease prevention, and alleviation of stress. You've likely heard just how much committing to fitness can promote longevity and enhance the quality of your life. Astonishing! Given all this, why wouldn't one incorporate exercise as a regular habit?
For me, staying active has been a way of life for 25 years. Briefly... I'd like to present a concise interpretation of the term "habit". I located a definition that suggests: “a casual method of conduct, something a person executes regularly and repetitively, a settled tendency.” I even discovered what the Holy Bible says about habits; as it depicts in Colossians 3:23, “whatever you undertake, devote yourself to it entirely, toiling as if for the Almighty…”.
Thus, if working out forms part of your routine, you'll naturally find ways to include it in your schedule no matter your location, aligning with your commitment towards other significant tasks. This holds true even during your vacation trips out of town. Exercise doesn't need to be a monumental task while on vacation. It might just involve modifying your regular workouts to suit your temporary environment. Personally, my strategy often includes utilizing the hotel's treadmill for a jog or running a few miles in a local safe park. Alternatively, I might seek out an LA Fitness center if there happens to be one in the town or city I'm visiting. Another approach could be doing some pre-visit research on the area to find out if any races are being held during my stay.
Our daily routines require effort, and appreciating the value of making physical activity habitual is certainly beneficial. I am convinced that it's important to integrate any form of exercise within our abilities, no matter the setting - be it our regular whereabouts or unfamiliar territories (such as family gatherings, holidays, business travels, etc.).
Do not allow being away from your home to deter you from keeping up with your exercise routine.
Are you still hesitant?
Still hesitant? Have you yet introduced a fitness or healthier dietary regime? My discourse today chiefly revolves around women's health. Each day, it's certain we may encounter various messages across news media, social platforms or even bulletins from your healthcare professionals, promoting healthier eating and physical activity, the perks of a wholesome lifestyle, or the hazards of poor dietary habits and insufficient physical activity. Recently, there's been a surge in health information for women, addressing subjects like estrogen, perimenopause, menopause, postmenopause, osteoporosis, heart disease, brain health, weight management, nutrition, and so on.
One medical professional I’ve always admired and continue to follow ardently on Instagram is Dr. Jen Ashton, both for her invigorating insights on women’s health issues vis-à-vis ABC and for her engaging presence. Recently, she launched her women’s wellness brand, "Ajenda"; a promise for better, healthier living for women across the board. I strongly endorse signing up for her complimentary newsletter at https://www.joinajenda.com/. As we traverse through life, it's indisputable that diseases and maladies are bountiful within all societies, and hence it's paramount that we steadily keep enriching ourselves with new distilled knowledge and insights on how to promote healthier lifestyle decisions; not to mention, this is a highly tailored practice. A universal solution simply does not exist. While certain wellness practices might be the perfect fit for your best friend, they might not necessarily serve you with the same outcome.
Ongoing studies indisputably show that a significant segment of the American population refrains from pursuing physical activities. This inactivity escalates their potential for health complications and diseases. The Centers for Disease Control and Prevention (CDC) confirms that chronic diseases like heart disease, cancer, and diabetes top the charts as the foremost causes of death and disability nationwide. You might have come across information pointing out that certain heart diseases' risks can be amplified by factors including smoking, heightened blood pressure, excessive cholesterol levels, poor diets, absence of exercise, and obesity. Are you grappling with high blood pressure? Are high cholesterol levels a concern? Or are you classified as obese? Recently, I stumbled upon a BMI calculator on the CDC's webpage and input my data out of curiosity. The results indicated a BMI of 27, tipping me over into the overweight range. I encourage you to input your data here and evaluate your own BMI: CDC's BMI Calculator. Later, I took the initiative to assess my susceptibility to prediabetes. Thankfully, the results depicted a "Low Risk for Diabetes". Why not input your data here and check your own risk? CDC's Prediabetes Risk Test.
I understand this was an extensive read… However, it’s of paramount importance that we dedicate more of our time delving into and unearthing our optimal individualized choices for achieving a healthier lifestyle: encompassing mind, body, and spirit.
Why do I run 25 years later... to reduce my risk for heart disease, cancer, and diabetes and other diseases and illnesses... and to stay proactive about maintaining my health and wellbeing as I continue to age.
The BEs of Self-Discipline this Summer of 2024
Indeed, acknowledging and cherishing your body is essential. But what if you were requested to sketch a representation of your "fit" self, how would it look? What form or imagery would come to life in your masterpiece? Would it depict you with a lower body fat percentage? A more contoured face? Reduced love handles count? Toned & chiselled arms? A flatter abdomen? A firmer backside? Shapely thighs? An upright posture accompanied by an assertive, confident stride? Or perhaps, a facial depiction free from acne? Regardless of how you envision you, give some thought to the steps you'll need to undertake to realize this picture this summer. Take time to consider your avenues (regarding health and fitness routes), adjustments to your schedule that you'll need to embrace and your personal dedication to actualizing your dream image. As you deliberate on these, take the 'BEs' below into account.
Be Honest. If you carry dreams such as shedding those extra pounds, buying that gleaming new car, or securing a coveted job position, it's crucial to acknowledge the hurdles impeding your path to achieving these goals. Is it a deficiency in self-discipline that hinders your dedication to a nutritious diet and regular exercise regimen? Is it a lack of restraint that fuels frivolous spending rather than saving? Or is it the absence of self-discipline that's stopping you from enrolling in courses or preparing for that certification which could open doors to further career progression?
BE purposeful. Many times, we take actions without deliberate planning and execution. To realize our dreams, we must plan, prepare, rehearse, and change direction (if required). By identifying and dedicating ourselves to distinct objectives, benchmarks, and schedules, and then determining the exact goal-oriented activities required for implementation, you facilitate the successful mastery of self-discipline.
BE patient. The outcomes of targeted, strategic, deliberate, and intentional decisions need time to materialize. Be cautious of the "I want it now" and "instant gratification" mindset. In the past, I was accustomed to the layaway method of buying goods. When I was fifteen, I recall accumulating money given by my parents and visiting a retail outlet known as "Three Sisters" to shop. I would try on different outfits, choose one, and then put my selected item on layaway. The layaway concept involved placing a deposit, making payments over a designated timeframe as per the retailer's schedule, and obtaining the outfit once the outstanding balance was fully paid. No additional fees. Payments without the burden of interest. No ongoing credit card debt. Indeed, layaway was an effective instructor of self-control, often encompassing patience and postponed gratification.
Always bear in mind that ideal BEs don't guarantee perfect success. Instead, they stimulate a reflective mindset, deeper insight and persistent effort to BE orderly with your strategy, groundwork, rehearsal, and flexibility. Their primary objective is to direct your focus towards what's essential to accomplish results for achieving ultimate success. Today is an excellent day to concentrate on self-discipline and make your vision tangible during the summer of 2024.
Goals...
When the day arrives when one endeavors to accomplish something fresh or diverse, it's critical for the individual to elucidate their aim and devise their stratagem. Objectives offer you guidance and form the structure for realizing your ambitions. When the topic is fitness enhancement and maintenance, we all necessitate aims and a meticulously designed plan of action piloting us towards the fruition of our aspirations.
Primarily, it is essential to embrace novel possibilities with an open mindset. It was quite some time ago, precisely in 1999, when I contemplated participating in my inaugural marathon, I found myself delving into the detailed aspects - the advantages and downside - of preparing for a marathon. An intricate action plan was formulated to progressively increase my running distance from an initial 4 miles to an impressive 22 miles over a span of 20 weeks. This strategic approach included the integration of strength training, suppleness exercises, speed drills, cross-training, hill workout, and most importantly, a complete nutritional transformation. My meticulously planned course of action spurred me to stay focused, committed, and above all, inspired.
I long to reveal my evolving action strategy to you, but its dynamism reflects the ever-changing needs of my mental, emotional, and physical wellbeing. Conceptualizing goals and crafting a plan is not a uniform process—each necessitates a bespoke, personalized approach. It is inevitable that you will have to nurture and adjust your objectives, given that goals and plans organically shift as you mature and as your body's requirements transform.
Most recently, I've taken up the exciting challenge of preparing for a marathon, an endeavor planned for the present year of 2024. The physical state I find myself in at this point of life is rather different from my past experiences with marathon training. Hence, I have had to diligently seek innovative strategies for dealing with fatigue, waistline weight gain, diminishing performance, and less-than-ideal sleep patterns, all of which I attribute to my postmenopausal phase. In response to these challenges, I've been developing a robust training regimen that takes into account my unique physical state. This includes a modified approach to strength-training exercises at my local gym, primarily targeting my back, abdominals, and legs. I've also been increasing the frequency of my yoga sessions at a local studio, adopting a holistic approach to my fitness. In addition to gym and yoga, I've found value in cross-training; I've been taking full advantage of local park trails by strapping my bike onto my car and pedaling away to enhance cardiovascular endurance. Simultaneously, I've been placing special emphasis on improving my diet by incorporating richer sources of beneficial proteins and gradually phasing out artificial sugars. Furthermore, recognizing the importance of supplementation, I've conscientiously incorporated essential vitamins like D3 + K2 and Vitamin E into my daily regimen. Lastly, I've been practicing mindful recovery post-training to ensure optimal healing and rejuvenation. Through these concerted efforts, I eagerly look forward to the marathon and the journey of self-improvement it represents.
Objectives evolve... objectives are infinite... Today is an excellent opportunity for you to investigate, learn, and set your ambitions and comprehensive plan of action for an improved lifestyle: mentally, physically, and spiritually. Utilizing the expertise of a qualified and accredited health and fitness consultant can be beneficial. Never forget that the singular way your objectives... your vision... can materialize is through your dedication and effort.
Happy Global Running Day!
Joyous Global Running Day 2024! I'm so thankful I managed to run on this unique day for runners worldwide before harsh weather hit my vicinity. Global Running Day isn't just another day; it's a festivity where runners, regardless of age, ethnicity, and experience, unite to spur each other to maintain an active and healthful lifestyle. Therefore, I'm seizing this chance to motivate and inspire you to delve into the world of running and get moving, shape up, and sustain your fitness, helping you BECOME the ultimate healthy version of you.
Throughout my life, the act of running has played a profound role in reshaping me into a better me, even during those phases characterized by flawed choices, guiding me towards a purpose-filled life, beyond my wildest imaginations. My journey as a runner, undoubtedly the most rewarding promise I've ever made to myself, has associated me with a steadfast resolve for the past quarter of a century, always directing me towards my next adventure, to further my pursuit of a wholesome life - mentally, physically, and spiritually.
As I've previously asserted, irrespective of whether you're in your forties, fifties, sixties, or even older, there's no expiry date for embarking on a new path and pledging dedication. Always ensure to consult with your healthcare provider for requisite approval before commencing. Next, make a wise investment in resources that are abundant with information, proficiency, and competencies to guide you on your voyage. It is crucial not to obsess over how quickly or slowly you're progressing… just concentrate on taking one stride at a time to ACCELERATE further than your regular pace.
Always hold on to this... Life is about kindling curiosity and willingly embracing new experiences. Today is an ideal day to delve into the different facets of your life, to garner fresh perspectives and innovative ideas, for uncovering how embracing the art of running can prompt enduring changes in your lifestyle that bolsters your health: mental, physical, and spiritual.
Here I Am! 25 Years Later!
Two and a half decades on, I continue my Saturday morning ritual of rising early and logging extensive miles on foot. Why? Due to the pledge I made to myself a quarter century ago to embrace a healthier lifestyle. You see, initially my active routine stemmed from a motivation to shed some pounds. When I enrolled at Bally’s Total Fitness gymnasium in Houston, I commenced my physical odyssey with some treadmill walking, before swiftly progressing to running, in addition to using circuit machines for weight training. Running continuously for even two minutes was a challenge. Nevertheless, my daily gym visits bore fruit as my duration on the treadmill gradually extended. I became more nimble, quicker and developed a more streamlined physique. Now, although 25 years have passed and I might have lost some pace, and gained a bit around the waist, my dedication towards regular physical exertion and consistent running remains unswerving, in my quest to live a healthier life: physically, mentally, and spiritually.
For those unfamiliar with my journey, I relocated to Dallas, Texas towards the end of the 1990s where I began running in a community park located in my residential area. It was during these runs when I found that I not only relished the act of running, but I was also developing substantial endurance (the capability to incrementally increase my mileage) and stamina (the strength to maintain sustained speed throughout said mileage). The moment I made the conscious decision to prepare for a marathon (this was back in 1999) — which I initially thought would merely be an item checked off my bucket list — there was no turning back. I wholeheartedly dedicated myself to a comprehensive 20-week marathon training program.
My journey in long-distance running has consisted of countless years of systematic planning, diligent preparation, practical execution, and strategic pivoting - pertaining to healthy diet choices, appropriate nutrition supplements, achieving optimal sleep, adopting efficient hydration strategies, selecting the right footwear, dressing aptly for the weather, deploying gear like hydration belts and sun-protection eyewear, embarking on strength-boosting and flexibility-enhancing exercises, engaging in hill and interval/tempo drills, deploying the principles of cross-training, prioritizing injury prevention and management, focusing on post-run recovery, and so on; all the while acclimatizing to varied environmental conditions like searing heat, uncomfortable humidity, chilling cold, relentless rain, among others.
I fervently desire that this succinct narrative of my adventure encourages you to journey outside of your comfort zone and contemplate the myriad options available to you for achieving holistic wellness: mental, physical, and spiritual. If the thought of embarking on a running journey is included in your healthful options list, that's FANTASTIC! It is of no consequence whether you're in your vibrant forties, flourishing fifties, spirited sixties, or beyond, there's no such thing as 'too late' when it comes to initiating a firm commitment to better health. Just ensure that you have a consultation with your trusted health professional, to secure the necessary go-ahead. Following this, consider investing in informative and supportive resources that offer a treasure trove of knowledge, skills, capabilities, and experiences to serve as your steadfast guide on this exhilarating journey. It is important to remember not to overwhelm yourself with the pace of your progress; whether fast or slow, just concentrate on putting one foot ahead of the other confidently and steadily; focus on moving a stride swifter than your regular walk.
Stay on the lookout for my forthcoming random pieces of “Why I Run – A 25-Year Journey Unveiled”...
Why I Run... 25 Years Later
Obtain the Required Authorization
If you haven't been physically active for some time, or you intend to embark on a new or varied fitness regime (e.g., running), please seek advice from your physician or other health care provider prior to commencing any fitness schedule to ascertain if it's the best physical activity tailored to your exclusive needs. Similarly, when planning to include new or different food items, nutritional elements or supplements in your diet, it's judicious to consult a health care professional (for instance, an allergist, dietician, nutritionist, etc.) beforehand.
This is especially important if you or a family member have a medical history of conditions such as hypertension or cardiac disease. If you've ever had chest discomfort during exercise or experienced chest pain in the past month when not physically active, if you smoke, have high cholesterol levels, are overweight or have bone or joint issues that could deteriorate due to a change in physical activity, consult an appropriate healthcare professional. Avoid starting any fitness routine if your doctor or healthcare provider advises against it.'.
If you experience sensations such as lightheadedness, vertigo, discomfort or breathlessness at any point while working out, it is absolutely crucial to halt your exercise without delay.
Bridgette’s content is solely designed to impart her experiences and motivate individuals to explore and investigate their ideal choices for introducing healthier lifestyle practices into their lives.
