Guest Post: Walling The Scale, by Roy Cohen of Emerge Fit

Today’s post is a guest article from Roy Cohen.  You can read more about Roy over at his site, Emerge Fitness.

Walling The Scales - (an unscientific study)

I speak often of how much I hate the scale for it’s cunning ability to deceive, discourage, and demoralize those who don’t use it correctly. The scale is the true serpent of fitness temptation.

The scale, like weaponry can be a great and powerful tool when used correctly. Also like weaponry, it can penetrate the fitness psyche with such force and abrasive consequences that a would be fitness success story never realizes her or his potential for the damage that is done to the inner fitness self .

I only recently purchased a scale for my studio, and at the request of a good friend and client. I have lived without a scale for the past 6 years because knowing my bodyweight or that of my clients has not been my concern. I can see my abs, I can still wear the same jeans I wore in high school, and I can run faster than my kid – why should my bodyweight matter? Still, the scale can be an effective tool when used correctly so I heeded my friend’s request and made the purchase.

Despite the presence of a scale in my studio, I have asked no student to step on it but one. It gathers dust in the corner and lives a lonely unused scale life — poor thing. I’m okay with that though. Again like weaponry, a forgotten scale is like a forgotten land mine — watch where you step.

With regard to accuracy, it’s a good scale I suppose – I paid nearly $200 for it, so it should be accurate. It’s nice too, my little scale. Aesthetically pleasing – lots of chrome, and an almost 1940s art-deco look to it, though it is digital. Chrome, and circular, the scale caught my eye quite a bit in the beginning. Still, I resisted the temptation to step upon it – I need not know.

After 6 months of passing it by and never being tempted, the metaphoric snake got the better of me, and I took a bite of the chrome apple in my studio – and several weeks ago I gave in to scale temptation; 172 lbs. I thought nothing of it because the last time I had been on a scale nearly a year earlier, I was 172 lbs. See? No need for a scale.

Well, a couple of days had passed and wouldn’t you know, I decided to step on my scale again to confirm my 172 lbs. – oops, 176lbs. Wow, whatta fat tub lard I am, huh? Four pounds in two days? It was on. Since I could think of no significant departures from my systematic eating behavior, a little more cardio would be in order until 172 lbs. was back in my command. I made no eating changes at all, simply wanted to get back to my 172 lb. home by burning extra calories.

Three days later I stepped on the little pedestal of temptation once again, and boom, 169 lbs. Wow again, a little extra cardio served me very well it seemed. Seven pounds down in three days? Very cool, this meant I could eat more to get back to my beloved 172. Carne asada burrito with extra guac, here I come!

And there I went, 175 lbs. Came and went for three or four days in this fashion; more food/less food, more cardio/less cardio, more bodyweight/less bodyweight. Then it hit me and I realized I was caught in the deadly rip-current of scale ebb and flow. To reason my way out of this, and support my commitment to a non-scale way of life for me and my students, yesterday I chose to weigh myself 5 times. Here we go:

6:00am: 171 — 10:00am: 174 — 2:00pm: 173 — 5:00pm: 176 — 9:00pm: 173

In a day, I gained and lost a total of 10 lbs.

Fluids mostly, and digesting foods. Sweat lost from hard cardio = weight lost. Forty-four ounce cup of coffee twice = weight gained. Food in/food released = pounds gained/pounds released. For these reasons, I will always suggest that should you choose to use a scale in your weight loss effort, weigh yourself no more than every 3-4 weeks. Allow enough time between weigh-ins to demonstrate real weight loss – separate and distinct from the 10 pounds which can be gained and lost in a single day.

My experience yesterday, above all other reasons is why I recognize how deceiving the scale can be. This is simply to serve as a non-scientific reminder that even an educated and disciplined fitness enthusiast can fall victim to the scale.

When it comes to the scale, it’s not what’s on the scale display which matters most, it’s who’s standing on the scale — and what they did to ensure improvement. Be well, and be well and clear of the scale.

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Gal’s Note - I completely agree with Roy.  As a little experiment, I have been weighing myself every day for the past few weeks and the information I have seen is pretty much useless.  Weigh in once a month if you must but daily weigh ins do nothing except mislead and demotivate.

Guest Post: Roy Cohen on Exercise and a Long Life

Roy Cohen is the owner of Emerge Fit, a personal fitness website.  He’s a personal trainer, and when he approached me about writing a guest post on 60 in 3, I thought it would be another standard “10 ways to tone your butt” or “5 newest machines you should work out on.”  Instead, what he sent me was a beautiful and thought provoking article discussing the relationship of life and exercise.

For those of you who think exercise is pointless, I recommend that you read this and think about all those illnesses and diseases that studies show a healthy life wards off.  For those of you who think exercise makes you immune to disease and is the defining part of you life, you should read this too.  For a personal trainer, Roy sure does have a way with words.

Longevity Is A Crap-Shoot; Each Day A Gift

by Roy Cohen

Life is but a text book; full of questions, and loaded with answers.  The questions we are confronted with are blindingly obvious, but the answers are stealthy, need be sought, discerned, and hopefully applied correctly, but there are no guarantees.  In school, the answers to questions are always in the back of the book.  The process of going through the book is how we learn, and how we confirm what we have learned.  Unfortunately, to learn these answers of life, one has to die to get to the back of the book — there is no true confirmation here, just speculation that we have done it, and are doing it right

Somewhere in the mid-west there is a man – he is 97 years old and despite his age, he is more active than the average American though he never considers this. This man wakes up daily at 4:30am and walks on his treadmill for 30 minutes, followed by another 20 minutes of stretching and bending. He eats nothing but whole foods – and he eats modestly at that. The man reads more books than he watches TV, he still drives his car, loves gardening – takes care of his own lawn, and he has a charming woman in his life whom he has adored for 60+ years. When asked about his secret to living long and living well, he refers mostly to his healthy eating habits, his daily exercise, and points the woman beside him as his primary mechanisms for his longevity.

Somewhere in the deep south there is a woman – she is nearly 102 years old, and might be the oldest person in her county though she never considers this. This woman wakes up daily at 4:30am and immediately clicks on the TV to CNN and moves from her bed to a tattered recliner chair in her livingroom. She consumes a hot buttered sticky-bun and a Dr. Pepper for breakfast followed by a small glass of whiskey, as she has each morning for nearly 50 years. She never married, doesn’t talk much, she spends 13 of her 17 waking hours stagnating in that recliner watching shows such as Jerry Springer, The View, but mostly CNN and Fox News. Her lunch? It consists of hush puppies, fried fish sticks, and a belt of Jim Beam. When asked about her secret to longevity, she refers mostly to the Dr. Pepper, the Jim Beam, as well as her hatred of the Republican party.

These of course are fictitious characters, but they likely represent somebody you know, or have known of. Jim Fixx, author of the famous book, The Complete Book Of Running, died of heart failure in his 50’s. America thought he was in great shape when he died. As a point of fact, he was in great shape.  It was not his lack of conditioning which killed him.  Tedy Bruschi, a Pro-Bowl linebacker for the New England Patriots had a stroke – in his early 30’s. America thought this was impossible – for such an athlete to have a stroke. Again, this stroke was not for a lack of physical fitness.  These are real characters who you probably do know of. You no doubt know of other “fit” people, like them, who have suffered medical traumas or early death despite their high fitness level.

My friend and workout partner Rich Thompson died in his mid-30s – of cancer. He was as active as any man I have known. He ate modestly, and well.  He exercised daily, played baseball regularly, loved life, and had many good friends around him all the time. Most of all, he was a great and engaging father. I know of nearly a two dozen people who have battled cancer and other life threatening illnesses in past couple of years – many of them under 40 years of age. Some have succumb to these afflictions while others have survived. Some of these people took good care of themselves physically, others not so much. The only thing they have in common is that they never saw it coming. Clearly there are no guarantees, despite what fitness precautions one might take in staving off a cancer-toting grim reaper.

It is a crap shoot. Genetics, environment, circumstances, as well as those all-important choices, contribute to when we go.  Many great minds dedicate their lives to finding  how to avoid disease, illness, and minimize the affects of aging.  Despite this, there are many more unknowns than there are knowns when it comes to wellness-science.  We live, and we go — on no timetable.  We go when we are told to go – be it at 43 or 101 years of age.   We confront questions, seek answers, and hope they are there — in the back of the book.

I exercise first, because I enjoy it. Daily exercise is the methadone of my consciousness. I also exercise because I do believe it will help me function at a higher level longer, but I know there are no guarantees. I think it should also be considered that should any of us face life threatening illness or events, being a better conditioned person may enable us to recover from said affliction in a more timely, more complete fashion; a stronger body will thwart resist any attack.

There are increasing medical studies which relate regular exercise to a higher level of brain activity, memory, and reaction time. Also there is evidence that suggests daily exercise can help stave off certain diseases such as cancer, heart disease, and other potential aliments. Not eliminate them – just minimize the risk. I say so often that exercise really does matter in life; that to fulfill our time as the bipedal stewards of this Earth, we must be in control of our hominid machines. I say nearly as often that exercise really doesn’t matter in life; that in the end we are judged by who we are and what we give, not by the shape of our abs, the speed of our run, or the ability to tie our own shoes. It’s a crap shoot – exercising with the expectations of longevity and a higher quality of life.

Yes, I believe my daily workout does put me in a much better field position than most to live a longer, more active life. Still, I know not were my cancer hides, for it has not exposed itself — yet. I feel no tiny holes in my heart, but they could be there.  Aneurysm?  Aneur-maybe, and when I am least expecting it I’m sure.  If a stroke is right around the corner in my day today, I am no more aware of it that I am of that little piece of space junk aiming for my forehead right now. Each day is a gift. And yes, I believe my daily workout will help keep me from being just another wagging tongue of drool, seated in a wheel chair and haphazardly shoveling Salisbury steak into my trembling mouth at Shady Acres when I’m 83 years old.  But I know each day is just a throw of the dice; and these answers, to these questions of fitness, will not be confirmed until after I’m gone.  Be well.  rc

Guest Post: Assistive Technology to the Rescue, By Emmy Pei

When I first registered the name “60 in 3″ it was all about losing 60lbs in 3 years.  I thought this was a great symbol for my fitness philosophy, slow and gradual.  However, someone pointed out to me that it may be interpreted as “60 years old in another 3 years.”  In fact, I have had a few people make that mistake, which is why I occasionally get questions and inquiries about senior health care.  Unfortunately, I can’t always answer those, so it’s a good thing that someone like Emmy Pei has come along with her guest post.

This post is especially important to me as I have a grandparent in this exact situation.  It’s difficult to tell someone who has been independent all of their lives that they may need someone else to take care of them.  So it’s nice to hear that there may be alternative solutions.

Without further ado, here’s Emmy’s post.  If you have any further questions for her, please post them in the comments.

Assistive Technology to the Rescue: Helping Seniors Stay Home

Due to advancements in medicine, technology, and our increased knowledge of fitness and nutrition, people are living much longer, healthier lives. In 1900, the average North American life span was roughly 47 years. Today that number is closer to 80, and according to Jeanette Takamura, dean of Columbia University’s School of Social Work and former assistant secretary for aging in the U.S. Department of Health and Human Resources, by the year 2030, the number of Americans over 65 will have increased to 72 million.

For most this is wonderful news, but for seniors with disabilities this number can be worrisome. In the face of an ageing population, fewer and fewer workers are willing to take care of them in hospitals and nursing homes. Low wages and tough working conditions are making it difficult to recruit and retain qualified staff. On the other side of the coin, fewer and fewer seniors want to be looked after by nursing home workers. So the big question remains: Who will take care of them?  Well, thanks to technology, it looks like seniors will be able to take care of themselves.

Assistive Technology

Assistive technology has been defined as “any item, piece of equipment, or product system…that is used to increase, maintain, or improve functional capabilities of individuals with disabilities.” So if we are to accommodate the increasing number of disabled seniors who wish to remain at home, as well as those who are forced to stay home due to limited nursing staff, we need to focus our attention on smartening their homes with assistive technologies. This can be a little tricky, as each individual has a unique set of needs requiring a unique set of solutions. The following systems are a great start, and offer a wide variety of elderly care.

For those who are perfectly capable of living at home alone but who have medical conditions, are at risk of falling and injuring themselves, and who could benefit from the peace of mind knowing that help is easily accessible in case of emergency, personal response systems like Direct Alert provides valuable assistance. In the form of a watch, a bracelet or a necklace, help is only the push of a button away. Once pushed, you will access an emergency response team who can assess the situation and respond accordingly. A notification is also sent to your emergency contact, as well as a neighbour, so that help will arrive as quickly as possible. 70% of North American women over 85 live alone, but with Direct alert technology they don’t have to feel alone.

For seniors whose well being requires a more vigilant watch from the outside, there are home systems like QuietCare. Home monitoring assistive technology helps loved ones and professionals keep track of specific activities. Sensors are placed all over the home, near the medication, on top of the fridge, in the bathroom where most falls and accidents occur, and they essentially “report” back in the form of computer data. Sleeping habits, medication schedules, what temperature the home is kept at, is all information analyzed by a central computer, and should any significant changes occur, a notification is sent to a family, a doctor, or a neighbor by phone, email, or text message. You can even track their movement patters on a website. This may seem intrusive and seniors might not like the idea of Big Brother always watching, but sometimes a caring eye needs to be kept on them for their own good. Complicated medication schedules can be easily forgotten, high home temperatures might go unnoticed and falls can happen at any time.

Everything from walkers to magnifying glasses, from enlarged touch tone telephone numbers to computer software, all fall under the category of assistive technology. And, as these technologies advance, smart homes equipped with emergency response systems and motion tracking sensors will help to keep seniors healthy and at home for many years to come, making the number 72 million without enough workers, a little less scary.

EDIT - Please note that it seems like Emmy Pei does indeed work for Direct Alert, something I was unaware of when I chose to post this article.  I have gone ahead and removed the links from the article since I refuse to have 60 in 3 used this way, but I have kept the text of the article since it does have some useful information.  Thank you to the readers who pointed all this out to me in comments and emails.

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Hope you enjoyed this guest post from Emmy.  Next week, we’ll be back to our regular 60 in 3 articles.  Have a happy halloween or (if you’re not a halloween fan) enjoy your weekend!

Debunking The Diet Myths

Today’s post was guest written by Heather Johnson, from Nursing Degree.

Debunking the Diet Myths

You’ve heard everyone from your mother to next-door neighbor tell you how to keep the weight off after you’ve successfully reached your weight-loss goal. Some of these tips certainly have their credence but many are devoid of any value. It boils down to you knowing your body and what your body can handle as you try to keep the body you worked so hard to attain. Take any advice with a grain of salt. Just know that some of what you hear is complete nonsense. Here are a few of the myths that are just not true and ones you should avoid:

1. Cut your meals down. The idea that you have to starve yourself to keep the weight off is not only ludicrous but dangerous. Low-calorie diets are completely unhealthy and should only be adhered to when ordered by a physician. The only acceptable reason for such a diet is if losing weight is mandated by a serious medical condition.
2. The fad diet is just that – a fad. All fads pass. Remember bell-bottoms, afros and the pet rock? Yeah, they’re all gone and this is what will happen to the fad diet. Lose 30 pounds in a month? If it sounds too good to be true it probably is. If you go on a crash diet and see immediate results it’s probably due to water loss. This won’t last as the true way to lose weight is to lose the fat.
3. Eat everything and still lose weight. Once again, common sense needs to be applied here. If you intake more calories than you burn you’re not going to lose weight. Putting anything in your body besides water is going to add calories to your mass. You lose the calories by performing cardiovascular activities. It’s simple math, just make sure you pay attention to it.
4. Try a bunch of different diets. Jumping around from one diet to another is not the answer. If you keep fluctuating what your diet is then you’re setting yourself up for failure. Sticking to one dietary program is much healthier in the long run than trying all the different diets you hear and read about.
5. Just because it worked him doesn’t mean it will work for you. Hey, you get lots of great ideas from your friends. Just remember that because a diet worked for one person doesn’t equate into success for you. We’re all built differently and we have different needs when it comes to dieting. Stick to what works for you and applaud your friends and family when they achieve success.

By-line:

This post was contributed by Heather Johnson, who writes on the subject of nursing schools in Georgia. She invites your feedback at heatherjohnson2323 at gmail dot com.