What happens when your third race is your slowest race? My first 5K was 45 minutes, and my second one was 44 minutes. My third 5K was 46 minutes. Do I know what happened? I have suspicions. I had slacked off on my training because one of my knees had been bothering me. I gotContinue reading “Dealing with Disappointment”
Category Archives: Exercise
Exercise: Racing?
(Written on October 7, 2023.) I ran my first 5K today! Ran is a bit of a stretch – I never stopped and never walked, so guessing that counts as running. That was my goal – to run the entire 3.10 miles. I didn’t have a time goal – just distance. I haven’t trained toContinue reading “Exercise: Racing?”
Exercise: The Effects of Wearables/Fitness Trackers
Do you wear a device to track your movement or heart rate? Or do you use an app on your phone? Perhaps you have a favorite watch for this purpose? In a recent Wall Street Journal article, Julie Jargon reported on a systematic study published in The Lancet. It was found that “When people woreContinue reading “Exercise: The Effects of Wearables/Fitness Trackers”
Exercise: Pelvic Floor Muscle Workouts
Everyone has pelvic floor muscles, although these exercises are more often associated with women. For women, these muscles have more functions as well as greater opportunity for injury, especially with pregnancy and childbirth. However, the weakening of these muscles can occur due to a variety of reasons, such as “age, menopause, surgery, repeated heavy lifting,Continue reading “Exercise: Pelvic Floor Muscle Workouts”
Exercise: Seated & Mobility
At times when we are injured, recovering from an illness, or just plain tired, we may wish to ease up a bit on our exercise. The important thing is to never give up, but to do whatever we are capable of. Think about using this time to try something easier but perhaps new, like meditation,Continue reading “Exercise: Seated & Mobility”
Self-Care: Support Groups
Perhaps the most important tools that have helped me maintain my healthy weight are my support groups. Sure, I have family and friends who care for and encourage me. But there’s something special about sharing your journey with others who are on a similar path. There are many types of groups you can join. OneContinue reading “Self-Care: Support Groups”
Exercise: The Joys of Jogging?
If you’ve reached a certain age, or a certain weight, you might be hesitant to try jogging. Especially if you weren’t a runner before, it seems like a questionable idea, one that can cause injury and possibly even derail your exercise program. It’s always a best to see your medical practitioner before beginning a newContinue reading “Exercise: The Joys of Jogging?”
Exercise: Pilates Ring Magic
I’ve been wanting to write about Pilates for several months, but a shoulder injury has kept me away from trying a structured class. Still, it’s important to consider that many forms of exercise can be modified so that you can participate regardless of your abilities or disabilities. Upon realizing this, I read up on theContinue reading “Exercise: Pilates Ring Magic”
Avoiding Diet Burnout
I’ve been on my current eating plan for over a year straight. In the past, I don’t think I’ve lasted more than a few months before giving up in disgust. Why do we sometimes lose our motivation? How can we avoid diet burnout? First of all, what exactly is diet burnout? According to a MyFitnessPalContinue reading “Avoiding Diet Burnout”
Exercise: Creating a Home Gym
My home gym, pictured above, took shape as a matter of happenstance. Our last child permanently moved out and our neighbor decided to trash her functional treadmill at right about the same time. Physical therapy for my knee was actually making it worse but I realized that my knee felt better after cycling. And thatContinue reading “Exercise: Creating a Home Gym”
Self-Care & Exercise: Deep Breathing
Deep breathing exercises have been associated with reduced stress, anxiety, and depression in numerous studies (1). By reducing cortisol levels, deep breathing exercises can normalize our hormone levels, leading to fewer cravings and reduced appetite. Deep breathing can also improve focus which is a valuable skill for weight maintenance (2). Diaphragmatic breathing (explained below) canContinue reading “Self-Care & Exercise: Deep Breathing”
Exercise: Joining a Gym or Health Club
Joining a health club can provide a much needed boost to your current fitness routine, but only if you actually show up and participate. Is a gym membership right for you, or is it a waste of money and time that might be better spent on home equipment and/or a fitness app subscription? I haveContinue reading “Exercise: Joining a Gym or Health Club”
Exercise: The Benefits of Yoga
Yoga can have many health benefits – both physical and psychological. Let’s take a look at some studies to learn if this exercise is right for you. Yoga is based upon an ancient practice first recorded in India about 5,000 years ago (1). Modern yoga focuses on strength, flexibility, agility, and breathing. There are manyContinue reading “Exercise: The Benefits of Yoga”
Exercise: Aqua Fitness / Water Aerobics
Aqua Fit is the name for the water aerobics classes at my local gym. I thought it would be fun to give it a try as I’ve lately been injured (followed by an allergic reaction to the meds for my injury) and was looking for exercise that would be a little less intense. Can waterContinue reading “Exercise: Aqua Fitness / Water Aerobics”
Exercise: Workout Music Playlists
We have all felt the positive effects of hearing that perfect piece of music at just the right time. Music can motivate you to put in that little bit of extra effort that can make a big difference over time. Workout music is a key component to the fitness routines that we establish to helpContinue reading “Exercise: Workout Music Playlists”
What Is Skinny Fat?
Today I read a Facebook post that mentioned “skinny fat.” I thought that this unfortunate phrase could be either a typo or a joke, but instead discovered that it’s a true health concern. Metabolically-Obese Normal Weight (MONW) is a real condition that increases your risk factors for the same diseases as typically found with obesityContinue reading “What Is Skinny Fat?”
Basal Metabolic Rate / Resting Energy Expenditure – Calculations and Accuracy
As you may know, I’ve been very fortunate to have had the opportunity to visit the Mayo Clinic Bariatric Center in Jacksonville, Florida. While there, they performed many tests, including my resting energy expenditure (REE) and basal metabolic rate (BMR). These terms are sometimes used interchangeably though there are slight differences. REE includes some lowContinue reading “Basal Metabolic Rate / Resting Energy Expenditure – Calculations and Accuracy”
Coursework: Hacking Exercise For Health, Unit 1
I’ve decided to take another free class through Coursera. It’s an amazing opportunity to learn from knowledgeable professors at reputable universities at no cost to you, unless you need a certificate. This one is through McMaster University in Ontario, Canada and is called Hacking Exercise For Health: The Surprising New Science of Fitness (1). BeforeContinue reading “Coursework: Hacking Exercise For Health, Unit 1”
Exercise: Tai Chi
I recently took my first Tai chi class after reading about its many benefits. I was looking for improved balance but learned much more. Read about other exercises to improve your balance here: https://lindawbrowning.com/2023/02/10/exercise-keeping-balanced/ Tai chi is a traditional Chinese exercise based on the martial arts (1). Its slow breathing and pacing are reminiscent ofContinue reading “Exercise: Tai Chi”
Sick or Injured…Now What?
This post is not intended as medical advice. It does contain common sense ideas for getting back on track with your diet and exercise. As usual, the suggestions are from reputable sources with footnotes provided. Check in with your medical provider if you are feeling sick or have sustained an injury. How to stay onContinue reading “Sick or Injured…Now What?”
Maintain Weight Loss 