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Post by KC on Jan 13, 2014 14:44:12 GMT -8
Hi "ground floor" members, and welcome to the 2014 PCAF Exercise Challenge!
Exercise alone won't " cure cancer," but without it you are putting yourself at higher risk for a shorter life and a lower quality of life. The purpose of this thread, and the purpose of the PCAF Exercise Challenge, is to encourage the members of this new prostate cancer forum to - get some exercise,
- learn a little bit about the benefits of exercise for PC survivors,
- give a little moral support to each other (research shows that people who exercise "together" are more likely to stick with a routine than those who go alone—friends can be motivational when workouts get difficult), and
- built a little "pioneer" comradery at the site
The "Challenge" will run during the 4-weeks of February...so as of today you have just under 3-weeks to "get psyched!" Also, if you don't regularly exercise or haven't exercised in a while, consider contacting your doctor; read this article on the Mayo Clinic website titled "Exercise: When to check with your doctor first."
I will be posting more info in this thread prior to the "Challenge" kick-off on February 1st to help build enthusiasm and excitement...and I hope you will reply/indicate your participation.
best regards...
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Post by Tony Crispino on Jan 16, 2014 15:06:00 GMT -8
OK I'm in. First I suggest that everyone watch the Ornish Presentation I posted last night before you get started.
Tony
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Post by KC on Jan 29, 2014 16:22:45 GMT -8
Is it time to re-commit to your New Year's resolution? Do you need more work to get your Waist-to-Height Ratio down below 50%? Are you fighting off the effects of hormone therapy or other treatments? Or, are you simply willing to help build some camaraderie on the new PCAF site?
The PCAF Exercise Challenge is for YOU!...and it starts in just a few days.
The 4-week PCAF Exercise Challenge starts Saturday, February 1st and will run through the entire month of February, ending exactly 4-weeks later on Friday, Feburary 28th.
The "Challenge" is for our members to get up, get out and exercise at least five times each week for at least 30 minutes...and to use this thread as your "Exercise Logbook." Studies show that people who exercise with others are more likely to get a better workout and to go more frequently, so by logging your exercise here YOU will become an "exercise buddy" to others and you will have other "exercise buddies" to help encourage you to keep it up! After four weeks, hopefully we've helped create some good habits that you will carry forward on your own!
If you log at least 5 exercise sessions per week, you've met the "Challenge!"
So plan to come back to this thread during the month of February and "log" your workouts...it'll be easy, and fun!
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Post by KC on Feb 1, 2014 12:27:07 GMT -8
February 1st, day #1 of week #1, and my first entry of the week! (orange color will be used to designate week #1)
Went for a 4 hour bike ride today in Miami Beach. I've been here at MB for a week and finally tried out the Decobike rental, a citywide rent-by-the-hour system with my wife. Followed that with some stretching in the pool and a pina colada w/ dark rum floater to cool down! Flying back to Chicago tomorrow evening, so making the most of my last full day in Miami Beach. Good start to the "Challenge!"
Bonus joke of the day:
The ill-feeling asked the doctor, "Flu?"
The doctor replied, "No, I drove today."
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Post by scomfort on Feb 2, 2014 10:40:26 GMT -8
Southern Comfort Week #1 so far:
Day #1: upper body resistance routine
Day #2: 45 minute walk around the neighborhood loop
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Post by KC on Feb 2, 2014 12:18:34 GMT -8
Thanks for joining, Southern Comfort!! Keep up the good work!
February 2nd, the 2nd day of the 4-week "Exercise Challenge," and my 2nd day exercising this week.
*10 minutes on the elliptical
*20 minutes on the stationary bicycle
*floor (core) workout for about 15 minutes
Joke of the day:
The game of choice for unemployed people or maintenance level workers is basketball.
The game of choice for frontline workers is football.
The game of choice for middle management is tennis.
The game of choice for CEOs and executives is golf.
Conclusion: The higher up on the corporate ladder you are, the smaller your balls are.
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Post by KC on Feb 4, 2014 6:53:04 GMT -8
Why the month of February for the PCAF "Exercise Challenge," you might ask?
February is American Heart Month where men and women are encouraged to learn more about heart disease and prevention.
Here's a fact which may surprise many: More men with prostate cancer die of heart disease than die of prostate cancer...nearly 10-times more.
Prostate cancer has served, for many men, as a "wake-up" call to start eating better and taking care of their bodies. As my own surgeon said to me when encouraging an increase in my exercise routine regularity, "I don't want to see you survive prostate cancer and then die young of a heart attack."
So, today is February 4th, day #4 of week #1 of the February PCAF "Exercise Challenge," and today was my 3rd day getting exercise this week. Today I got 35 minutes cardio by spending 15 minutes on a glider and 20 minutes on a stationary bicycle.
Joke of the day:
Q: Why did the statistician take Viagra?
A: Since his sample was large, he did not want to be rejected with a small p-value and be declared insignificant
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Post by KC on Feb 5, 2014 7:50:21 GMT -8
Today is February 5th, the 5th day of week #1 of the PCAF "Exercise Challenge," and my 4th day of exercising for at least 30 minutes this week.
A lot of people around here are getting their exercise shoveling snow this morning, but thankfully I have a snow plowing service...so while I heard the neighbor's snow blower outside I was inside doing 30-minutes of yoga. We subscribed to an online class (YogaGlo) which works out great...many different class durations, levels, instructors, etc to choose from, and all on-demand. For those of you who may not have ever tried yoga, all I can say is that it's probably harder than you think...it's a workout.
Joke of the day:
An elderly married couple scheduled their medical examination on the same day so that they could answer any questions the doctor might have concerning their partner.
After the husband's exam, the doctor then said to the elderly man, "You appear to be in good health. Do you have any medical concern that you would like to ask me?"
"In fact, I do," said the old man. "After I have sex with my wife the first time, I am usually hot and sweaty, and then, after I have sex with my wife the second time, I'm usually cold and chilly."
The doctor said that he would examine the wife, and then report back to the man. After examining the elderly lady, the doctor said: "Everything appears to be fine. Do you have any medical concerns that you would like to discuss with me?"
The lady replied that she had no questions or concerns.
The doctor then asked: "Your husband had an unusual concern. He claims that he is usually hot and sweaty after having sex the first time with you, and then cold and chilly after the second time. Do you know why?"
"Oh that crazy old nut", she replied. "That's because the first time is usually in July and the second time is usually in December!"
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Post by KC on Feb 6, 2014 10:24:53 GMT -8
Today is Thursday, and today I met the "challenge" of exercising at least 5 days (for at least 30 mins/day) during week #1 of the PCAF "Exercise Challenge."
(As a reminder, the "Challenge" will run throughout the month of February in four 1-week segments; week #2 starts this Saturday. You can join in at any time!)
Today's workout was straight-forward: 30 minutes on a Glider at the Y. (For anyone who might be unfamilair, a Glider is much like an Elliptical cardio machine.)
Joke of the day:
Q: If there were 4 potatoes in a room, which one would be the prostitute?
A: The one that's labeled "IDAHO"
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Post by scomfort on Feb 7, 2014 5:25:52 GMT -8
Some business travel this week so I had to improvise:
#3 - 30 minutes walking in Savannah .. hotel .. to and from dinner.
#4 - 30 minutes walking around the Charlotte Airport
#5 - Lower body resistance routine
Southern Comfort
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Post by KC on Feb 7, 2014 13:44:56 GMT -8
Good for you, Southern Comfort!
Your entries help to demonstrate that getting exercise does not have to involve a lot of equipment or a trainer. A 30-minute walk on a daily basis may be all that is needed...there is an appropriate level of exercise for everyone!
I took the day off today, but Week #2 (which will be color-coded in blue) starts tomorrow (Saturday)!
Where's Tony....? (He's going to owe me another bottle of red Cab)
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Post by KC on Feb 8, 2014 11:16:22 GMT -8
Today is Saturday, Feb 8th. This is day #1 of week #2 of the month-long PCAF "Exercise Challenge!" Welcome to Week #2!
This morning I spent about an hour at the Y. I did 20 mins on the Glider and 10 mins on an exercise bike, and the rest of the time lifting weights. I don't have a consistent weight routine...I only lift about once or twice a week, so I do a little bit of everything.
Joke of the day:
A stranger walks up to an Egyptian man at the Cairo bazaar and offers to sell him contraband Viagra for 100 Egyptian pounds.
The Egyptian man says, "No, not worth it."
The stranger says, "How about 20?"
The Egyptian man says, "No, not worth it."
The stranger says, "How about 10?"
The Egyptian man says, "No, not worth it."
The stranger says, "Listen, these pills cost $10 each in the U.S. How can you say they're not worth it?"
The Egyptian man says, "Oh, the pills are worth it -- my wife isn't."
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Post by scomfort on Feb 9, 2014 6:50:45 GMT -8
Week #2:
Day 1: Upper body resistance routine
Day 2: 30 minutes on the treadmill
Southern Comfort
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Post by scomfort on Feb 10, 2014 5:04:56 GMT -8
Week #2, Day #3: 30 minutes on the treadmill
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Post by Admin on Feb 10, 2014 8:18:04 GMT -8
KC,
I've been hiking lately and shooting fun pictures. Walking about an additional hour per day.
The dietary side I'm dropping my portions and also eating veggies before the meat.
Simple?
I'm down to 202 from 207
Tony
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Post by Tony Crispino on Feb 10, 2014 9:53:31 GMT -8
I guess we're trying to avoid this? (From a Dean Ornish presentation.) Tony Attachments:
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Post by KC on Feb 10, 2014 11:32:50 GMT -8
Today is Monday, Feb 10, but I am making an entry for yesterday, which was the 2nd day of Week #2 of the PCAF "Exercise Challenge."
Sunday, I went cross country skiing, twice around the golf course. Went nearly 3.5 miles in about an hour and 15 mins. We have a lot of fresh snow here, so the first time around was a lot of work cutting a new set of tracks...the second time around was much easier.
Nothing today...basically, my knee is recovering from skiing 3.5 miles yesterday...
Southern Comfort — Thank you, again, for your participation, and congratulations on keeping up with the "Challenge" objective of exercising (and logging an entry here each time) at least 5 times each week (for at least 30 minutes).
Tony — Nice to hear from you! Looking forward to you joining the PCAF "Exercise Challenge" soon by making an entry here after each day in which you meet the "challenge" of at least 30 minutes exercise! Going for a 30 minute walk today, and logging your entry, would be a good way to jump in and join the "Challenge."
Joke of the day:
"The games [have only just] started and already there are people complaining about the horrible accommodations at the Sochi Olympic village. Toilets don't flush. The faucets spew discolored water. They say it's like being on a Royal Caribbean cruise." –Jay Leno
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Post by KC on Feb 11, 2014 7:59:57 GMT -8
Today is Tuesday, Feb 11, the 4th day of Week #2 of the PCAF "Exercise Challenge," and my 3rd day getting at least 30 mins exercise this week.
Thirty minutes of yoga (yogaglo.com) at home this morning before work. Shavanasa is my favorite part...if you've ever done yoga, you know what this is!
Joke of the day:
"President Vladimir Putin says people will be allowed to protest the Winter Olympics as long as they stay in a designated protesting zone. When they asked where the zone is located Putin said, 'Siberia.'" –Jimmy Fallon
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Post by KC on Feb 12, 2014 9:55:46 GMT -8
Today is Wednesday, Feb 12; it is the 5th day of the 2nd week of the PCAF "Exercise Challenge," and this is the log entry of my 4th day of exercise in week #2.
This morning before work I did:
* 20 minute P90X+ video on abs/core. This is an intense workout; but I'll confess I do several "compromises." Mainly, I don't have a hanging bar, so I go through the motions of the moves while not hanging (a fraction of the effort for that subset of the exercises).
* 15 minute neck & shoulders yoga class (yogaglo.com). Namaste.
There are many, many reasons for exercising, and many more reasons on top of those for men with prostate cancer to exercise. If you really want to be the best husband to your wife, best father to your sons and daughters, and ultimately the best person you can be, it’s time to make your physical well-being one of your top priorities. Over the course of my next 8 entries, I'll tell you why I believe this to be true:
Reason #1 (of 8): Momentum
Are you aware that Teddy Roosevelt, considered by some to be one of the greatest men to have lived, was quite the sickly, asthmatic child growing up? As explained in “Lessons in Manliness from Theodore Roosevelt,” his father was aware of Teddy’s conditions but was determined to not let his son languish in these frailties. He pulled his boy aside and told him, “Theodore you have the mind but you have not the body, and without the help of the body the mind cannot go as far as it should. I am giving you the tools, but it is up to you to make your body.”
His father’s advice became a blueprint for Teddy’s life – he went on to live every day with conviction and vigor, constantly pushing his body and mind to the limit. As he pushed his body further, he felt more comfortable pushing his mind further as well. Think about it, after fighting lions and climbing mountains, you think running for President scared him?
If you are interested in improving your life and career, never underestimate the power of momentum. By pushing your body to its limits on a daily basis, your body and mind can learn how to handle increasingly stressful situations, making you more comfortable venturing outside your comfort zone. People who refuse to step outside this “safe place” may wallow in mediocrity; it’s those who constantly challenge themselves and take risks who are likely to go on to do great things.
Joke of the day:
"There are 12 new events in this year's Winter Olympics, 12. The new events include women's ski jumping, luge-team relay, and finding a working toilet." –Conan O'Brien
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Post by Tony Crispino on Feb 12, 2014 13:56:13 GMT -8
Well I have been very busy at work since the new year. That helps keep me moving. I have also been following the following regimens:
1. Daily, a few times a day, breathing exercises. This helps develop better ventilation and also oxygenates the blood. 5 seconds breathing in, holding until you can feel it. The slowly letting out. Repeating ten times. Great for stress and fatigue.
2. Walking a minimum of a mile per day. Dean Ornish recommends 10,000 steps per day. If you are at a desk, it helps to get there by standing rather than sitting. Using a chair is counter productive and bad for the posture. But using comfortable standing height table tops and no chair for half of an 8 hour day will result in as much exercise as walking three miles.
3. Luckily none of my customers in Las Vegas have a short trek from the car to the place of business. I know that sounds weak, but when you see the long hallways and long parking garages of a Las Vegas Megaresort you get the picture.
So far, since these changes I have dropped 4 pounds. I wasn't doing 1 & 2. In addition I have a new rule with my wife. We park in the farthest parking spots where ever we go, when possible. Go to the grocer don't wait like an idiot for the spot up close, that parking space is not a smart choice. But the space in the back makes you walk to the market, push the cart to the vehicle, then push the empty cart back to the cart return. This sounds small but try it. You will know you are doing it in a few days.
These are just little things that make the walking productive and worthwhile. And when you see an escalator ~ if a stair is adjacent ~ take it.
Tony
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