Twice a week, I’m most excited about my meet-up with my boot camp fitness group at an empty parking lot for a series of calisthenics, like pushups, squats, with running, jumping jacks and other high-intensity aerobic movements. I look forward to the camaraderie with other fitness-minded people (who are also runners) where we inspire, motivate, and support one another’s fitness/running goals. The age range is from say 23 to 81. As you see, there's a wide age range. Different backgrounds. Different cultures. Different ethnicities/races. Different religions. Different perspectives. None of it matters. We're simply coming together for one shared interest.
You too can connect with a fitness group to start the process of building your fitness foundation or taking your current fitness regime to the next level. There can be so many benefits to connecting with the right fitness group. The right fitness group will include members / participants who are committed to inspiring, motivating, and supporting one another to achieve their respective goals. The right fitness group will inspire you to move beyond your comfort zone. The right fitness group will help you understand that the only person you’re in competition with is yourself. The right fitness group will inspire you to evaluate your diet and research improvements you can make to maximize your fitness potential. The right fitness group will motivate you to research better food choices and nutritional products that will power you to be the healthiest version of yourself. The right fitness group will be alongside you to support and celebrate your achievements.
To find the right fitness group for YOU simply Google fitness activities within your residential area that interest you. For example, if you want to join a walking group, search the Internet for related groups in your city. Now... I know there's a huge online platform of fitness groups, but I prefer the in-person platforms. In the Houston area, there are a plethora of walking groups such as Urban Paths. Also, check out organizations such as Walk with a Doc that have walking groups all over the United States and abroad. Just know there are fitness groups for any fitness activity that may interest you from pickleball, bike riding, hiking, dancing, rock climbing, martial arts, yoga, kickball, softball, tennis, rollerskating, swimming, etc. The list of activities can be endless. If you have some physical limitations, you can modify the activity to your ability. As stated at the bottom of this page, always get the necessary approval from your physician or other professional health care provider.
Today is a good day to search for the right fitness group for YOU!
Exercise your choice to MOVE...
For over 25 years, I’ve been consistently committed to a life of exercising my choice to be physically active. Running... Early mornings. Late evenings. Training runs in the.... Rain. Extreme heat. Extreme cold. Humidity. High wind. On the road. Track. Treadmill. Off-the-beaten path trails. I’ve even participated in a race where it started snowing and another race where it started hailing. WHEW!!!
Life gives us plenty of opportunities to get things right. But, at some point, our chances will run out. If you allow the voices in your head to spew self-doubt, self-attacks, self-despair, and self-mourning, you’ll never allow yourself to get in a position where you exercise your choice to MOVE your body to get fit and stay fit.
Don't let the voices distract you from exercising your choices. I meet so people on a weekly basis while standing in a line to purchase an item or while sitting waiting to receive a service, and somehow me and the respective person end up talking about something going on in their life or the life of a loved one or friend. It seems to never fail that a discussion about a medical condition will ensue. The person will share challenges related to knee problems, back pain, inflammation in their body, high blood pressure, cancer treatments, etc. I know you've heard it or seen it over and over again on some medical news headline how exercise can help you better manage disease/symptoms and improve your overall health when it comes to medical conditions like heart disease, diabetes, depression, anxiety, arthritis, back or joint pain, osteoporosis, etc. If you're someone who knows you need to better manage and improve, considering the laundry list of physical activities and better food choices you can pursue and incorporate, you can get on the road to improvement long before your chances run out. You don't have to do my type of physical activities and related frequency and intensity, I simply want to encourage you to do something that gets you MOVING. If you have some physical limitations, you can modify the activity to your ability. As stated at the bottom of this page, always get the necessary approval from your physician or other professional health care provider.
Today is good day to outline your strategy and plan of action for exercising your choice to MOVE!
Positive distractions for tough times…
After a tough beginning to my week consisting of a hurricane and no electricity for nearly three days, it helped to have a positive distraction to look forward to. That positive distraction ended up being a trip to my local gym once their electricity was restored. Then a training run of 6+ mile run at one of my favorite running venues that required me to navigate downed trees, puddles of water, and debris from Hurricane Beryl. WHEW!!! Just what my mental and emotional health needed. To go on a nature adventure!
When you encounter tough days/weeks, challenging decisions, life’s uncertainties, what positive distractions do you look forward to? My advice is to first make your health and fitness a priority. Then positive distractions will simply occur. Over twenty-five years ago, I knew I wanted to live a life that was fun and exciting, simplified, healthy, and offered a sense of purpose. My desire led me to embark upon a journey that would lead to a lifestyle makeover. A lifestyle makeover occurs when you strategically plan, pursue, and achieve the lifestyle that suits your desires and foster a healthy mind, body and spirit. So now, when those tough, challenging, uncertain times invade my life, my commitment to and focus on making solid health and fitness decisions never waver.
Today is a good day to make your health and fitness a priority and embark upon a lifestyle makeover journey that positions you to start living the healthy life (mind, body, and spirit) you deserve.
You are never too old...
Twenty-five years later, I am still doing things that takes me out of my comfort zone as I consistently and continuously look and plan for future running adventures. A primary goal of mine as I move forward with accumulating more running years is to effectively and efficiently build upon my running journey in new and modified ways. That's what I want to encourage you to do, if you haven't already done so, is to look for and plan your future fitness journey, to include determining ways you can incorporate new fitness activities.
Now... in January 2024, I received an email about a new race event scheduled for July 4th, 2024. I never participate in race events during the summer months simply because it's hot, humid, and taxing on my body. Because I typically run races scheduled for the fall and winter months, and sometimes the spring months, I have to train during the summer. But, with training during the summer months, I can schedule a long run as early as 5:00 AM, and stop/start along the way as I please... LOL!!! But, when I read the information in the email I received and visited the race event website and saw the 17.76k (equates to 11 miles), I became excited about doing a race on the 4th of July. Plus, I knew it could serve as a benchmark for my marathon training program I was planning to embark upon. Plus, I was excited about receiving a medal with 17.76k imprinted on it. So I registered in January by the deadline date to get the early bird special.
In preparation for this race and as a part of my marathon training program, I started my training runs around 7:00 AM sometimes 8:00 AM to better prepare myself mentally and physically to run a race in the heat and humidity. As you've seen in a couple of my videos - me running on hot and humid days. Plus, my training runs would allow me the opportunity to better determine and plan my hydration needs on race day. And also determine what food products now work best for me before, during, and after my training runs in preparation for race day.
Now it's race week!!! I am somewhat nervous because for days prior to the race event the weather forecasters on our local news channels are consistently issuing heat advisory alerts. They are talking throughout the day about heat index values up to 111 degrees. They are talking about how hot temperatures and high humidity may cause heat illnesses. Which with over 25 years of embarking upon half and full marathon training programs during the summer months, I understood. They were instructing people to drink plenty of fluids, stay in an air-conditioned room, and stay out of the sun. Their instructions included taking extra precautions when outside. To wear lightweight and loose fitting clothing. To try to limit strenuous activities to early morning or evening. Well, my 7:00 AM/8:00 AM was somewhat a late start for running longer miles. Their instructions included how to take action when symptoms of heat exhaustion and heat stroke surfaced. WHEW!!! Then their forecasts reports included how June 2024 was one of the hottest ever for the month of June.
My primary focus for days prior to the race event was hydration, hydration, and more hydration. The day before the race, I am probably more nervous than ever because I knew I'd be starting the race with a temperature already in the 80's with high humidity. But, once I got to the race site, I mentally felt better as I pinned on my race bid and finished eating my one-half almond butter and jelly sandwich. When I walked around in the midst of the other participants I started seeing other runners I knew. Chatting and playing catch-up with them was exactly what I needed. Unfortunately, all of them were doing the 5k event (3.1 miles).
My first few miles of running were okay. I was managing the heat and humidity. But, I knew I needed to do something different to make sure my body stayed cooled for the duration of my 11 miles. So probably around my third time at a water stop, I started pouring the cup of water given by the volunteers over my head. And yes, I continued this action every time I came to a water stop. Thank goodness for natural hair... LOL!!! I believe my natural hair enjoyed the water and simply soaked it up.
All in all... the race was one of my best running challenges. I got to experience my mental toughness in a different way. You never get too old to do activities that take you our of your comfort zone. Oh yeah, there was one significant disappointment. I did not get a medal with 17.76k on it. All of medals given to the participants were the same whether you did the 5k, 9k, or 17.76k. It's okay though. The goal was to effectively train for and successfully complete the 17.76k event.
No Distractions...
No distractions allowed. When something in our lives become a habit, we will rarely allow anything to distract us from it. You have heard over and over how exercise can benefit your health and well-being. You have heard over and over how good exercise is for our heart, bones and muscles, weight – how it contributes to more energy, better sleep, reduction of disease and illness, and stress relief. You have even heard how getting fit and staying fit can help you live a longer, healthier life. WOW! Considering all of that why would someone not make exercise a habit?
For me, exercising has been a habit for 25 years. Real quick... I wanted to share a simple definition for the word "habit". One definition I found states: “a usual way of behaving, something that a person does often in a regular and repeated way, a tendency that someone has settled into.” I even found what the Bible says about a habit; as Colossians 3:23 states, “whatever you do, work at it with all your heart, as working for the Lord…”.
So, when exercising becomes one of your habits, you will take the necessary steps to do it wherever you are just like any other activity that is important to you. That even means when you are out of town on vacation. Exercising while on vacation does not have to be something big. It can simply be a matter of doing a modified version of whatever you do in your normal environment. For me, it is typically a matter of running on the hotel’s treadmill or running a couple of miles at a local park (if it is safe to do so) or making plans to go to LA Fitness if there is a location in the city/town I am visiting or researching the area before the arrival of my visit to see if a race is scheduled during the time I will be in the city/town.
Our habits within our everyday lives take work and when we especially consider and fully understand the benefits of making exercise a habit, I believe it is worthwhile to put our efforts into any exercise activity within our capabilities whether we are in our normal environment or out of town (attending a family reunion, on vacation, on a business trip, etc.).
Do not let being away from home distract you from exercising your exercise habit.
Are you still on the fence?
Are you still on the fence? Haven’t implemented an exercise or healthier eating program, yet? My thoughts today are primarily focused on women’s health. Everyday, it’s a guarantee that we will more than likely come across some message on news media, social media, publications/newsletters from your healthcare provider, etc. about eating healthier and exercising, benefits of healthy living, and/or risks associated with poor eating habits and lack of physical activity. And lately, there has been an influx of women’s health information related to estrogen, perimenopause, menopause, postmenopause, osteoporosis, heart disease, brain health, weight management, nutrition, etc.
One of the doctors, I’ve always enjoyed following on Instagram and listening to her insights on ABC related to women’s health is Dr. Jen Ashton. She recently started her women’s wellness company, "Ajenda". I’d recommend signing up for her free newsletter at https://www.joinajenda.com/. Because diseases and illnesses are widespread in all communities, we can never receive too much information about ways to incorporate healthier lifestyle habits. Especially since doing so is so personalized. There is not a one-size-fits-all scenario. What works for your girlfriend may not work for you.
Research continues to reveal that a large percentage of Americans do not engage in physical activities, thereby increasing their risks for disease and illness. According to the Centers for Disease Control and Prevention (CDC), chronic diseases such as heart disease, cancer, and diabetes are the leading causes of death and disability in the United States. I’m sure you've heard or read that the risk of certain heart diseases may be increased by smoking, high blood pressure, high cholesterol, unhealthy diet, lack of exercise, and obesity. Do you have high blood pressure? Do you have high cholesterol? Are you considered obese? The other day, I ran across a BMI calculator on the CDC’s website. I decided to input my numbers. My numbers resulted in a BMI of 27 which is considered overweight. Consider inputting your numbers to calculate your BMI… CDC BMI Calculator. Then I decided to take the prediabetes risk assessment. I was grateful to see that I have a "Low Risk for Diabetes". Consider inputting your information... CDC Prediabetes Risk Test.
I know this was a long piece… But, it’s so important that we all spend more time exploring and discovering our best personalized options for living healthier: 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 well-being as I continue to age.
The BEs of Self-Discipline this Summer of 2024
It’s true that it’s important to accept and appreciate your body. But if someone asked you to draw a picture of you looking “fit”, what would you draw? What shapes and/or images would you draw? Would you draw you with less body fat? A slimmer face? Minimal love handles? Toned & sculpted arms? A smaller belly? A firm butt? Toned thighs? Good posture and a new walk with a sense of confidence and purpose? Cleared acne? Um? Whatever picture you'd draw, now think about what actions it’ll take on your part this summer. Think about your options (health and fitness activities), time modifications you’d need to make, and your personal commitment for making your picture a reality. And while you’re thinking about your options, consider the BEs below:
BE Truthful. If you know you have aspirations like losing weight, purchasing a new car, or obtaining a new job, you have to be truthful about the things preventing you from achieving your desires. Do you lack the self-discipline to commit to eating healthier and exercising regularly? Do you lack the self-discipline to stop spending on non-essential items and save? Do you lack the self-discipline to take courses or study for that certification that may increase your professional advancement opportunities?
BE intentional. Oftentimes we make decisions without intentional planning and implementation. To achieve our aspirations, it’s important that we plan, prepare, practice, and pivot (if necessary). By pinpointing and committing to specific goals, targets, and timelines, then identifying the precise goal-directed behaviors necessary to implement, you help to make mastering self-discipline a success.
BE patient. The fruits of strategic, targeted, thoughtful, and intentional decisions take time. It’s important to be mindful of the “I want it now” and “instant gratification” attitudes. Back in the day, I grew up with the layaway method for purchasing products. At the age of fifteen, I remember saving monies my parents would give me and going to a retail store called “Three Sisters” to shop. I’d try on outfits, select an outfit, and put my selected outfit on layaway. Layaway consisted of you putting down a deposit, paying over a period of time according to the retailer’s payment schedule, and receiving the outfit when the remaining balance was paid off. No fees. Interest-free payments. No lingering credit card bill. Layaway was a great teacher of self-discipline which oftentimes includes patience and delayed gratification.
Always remember that the best BEs don’t ensure optimal success. They simply provoke a thoughtful approach, enhanced perspective, and steady initiative to BE organized with your plan, preparation, practice, and pivot(s). They simply seek to focus your attention on what’s necessary to achieve results that can lead optimal success. Today is a great day to focus your attention on self-discipline and making your picture a reality during your summer of 2024.
Goals...
When the time comes that one strives to achieve something new and/or different, it is important that the person define his/her goal and determine his/her strategy. Goals provide you with direction and the framework for achieving your aspirations. When it comes to getting fit and staying fit, we all need goals and a strategic plan of action that leads to our aspirations becoming a successful reality.
First things first, be willing to open the doors to newness. Many years ago (year 1999), when I set a goal to run my first marathon, I had to explore and discover the ins and outs, pros and cons, of training for a marathon. There was a strategic plan of action for building my mileage from say 4 miles to 22 miles over a 20-week period. That plan of action included incorporating strength training, flexibility training, speedwork, cross-training, hill training, and above all, nutrition overhaul. My strategic plan of action kept me focused, committed, and motivated.
I wish I could share my plan of action with you, but it has changed and continuously changes depending on the needs of my mental, emotion, and physical state of being. Establishing goals and a plan of action is not one-size-fits-all approach. Both must include a very individualized and personalized approach. And without a doubt, you will need to grow your goals because goals and plans will change as you age and the needs of your body changes.
Most recently, I decided to train for a marathon (current year 2024... WHEW!!!). Because I’m at a different stage physically than with past marathon trainings, I’ve had to be more committed to searching/researching new ways to address fatigue, weight gain around my waist, decreased performance, poor sleep habits, etc., as being connected with my postmenopausal state of being. I’ve started establishing my training foundation which includes doing strength training exercises at my local gym (backs, ABS, legs, etc.) in a different way, increasing my yoga classes at my local yoga studio, loading my bike onto my car so I can incorporate cross-training by riding my bike at the local park, focusing more on improving my nutrition (to include increasing good protein and eliminating artificial sugars), being vigilant about daily supplementation (Vitamin D3 + K2, Vitamin E, etc.), and being mindful about my recovery from my training activities.
Goals change… goals are never-ending… Today is a good day for you to explore, discover, and establish your goals and strategic plan of action for living healthier: mind, body, and spirit. It helps to seek the services of a trained and certified health and fitness professional. And always keep at the forefront of your thoughts that the only way your goals... your vision... have a chance of becoming a reality is if you put in the work.
Happy Global Running Day!
Happy Global Running Day 2024! So grateful I was able to run on this special day for runners all over the world before the wind and rain hit my area. Global Running Day is a day of celebration when runners of all ages and abilities come together to encourage each other to stay active and healthy. So, I want to take this opportunity to encourage and inspire you to explore becoming a runner to get active, get fit, and stay fit, so you can BE the healthiest version of yourself.
Through the years, running has contributed to me being a better version of myself (even during those periods in my life of lapses of good decision making) and it has given my life purpose beyond what I could have ever imagined. Becoming a runner has been the best commitment I’ve made thus far… For over 25 years, it has kept me focused on always exploring and discovering my paths for living healthier: mind, body, and spirit.
As I've stated before, it doesn't matter if you're in your forties, fifties, sixties, or beyond, it's never too late to get started and make a commitment. Just check with your physician first and get the necessary clearance. Then invest in resources with a wealth of knowledge, skills, and abilities that can support you on your journey. Always remember to not get caught up with how fast or slow you're going... just focus on placing one foot in front of the other to MOVE faster than your normal walk.
Always remember... Life is about curiosity and being open to trying new things. Today is a good day to explore the areas of your life, to gain new insights and ideas, for discovering how running can help you make lasting lifestyle changes that improve your health: mind, body, and spirit.
Here I Am! 25 Years Later!
Twenty-five years later, I’m still waking up early on a Saturday morning to run long miles. Why? Because it’s the commitment I made to myself to live healthier over 25 years ago. You see, back in the day, I primarily started exercising as a part of my desire to lose unwanted body fat. After joining Bally’s Total Fitness gym in Houston, I started walking then running on the treadmill and doing the circuit machines for strength training. I couldn’t run over two minutes. But I went to the gym nearly every day and with consistency my minutes of running on the treadmill increased. Then I got faster. And I began to look leaner. Now… 25 years later I’m slower and thicker around the waist, but I’m still committed to putting in the physical work and running consistently to live healthier: mind, body, and spirit.
For those who don’t know my story, I moved to Dallas, Texas in the late 90s where I started running at a local park in my neighborhood. That’s when I discovered I liked running as I developed endurance (my ability to increase my mileage) and stamina (my ability to sustain my pace for the duration of the mileage). Once I made the decision to train for a marathon (in 1999) which I thought would be a one-time bucket list item, it was on. I committed myself to a 20-week marathon training program.
My running journey has included years of planning, preparing, putting into practice and pivoting with regards to healthy eating, nutritional products, sufficient sleep, hydration aids, footwear options, proper clothing, gear like hydration belts and sunglasses, strength and flexibility exercises, hill and interval/tempo training, cross-training, injury prevention/management, recovery, etc.; and environmental conditions (such as heat, humidity, cold, rain, etc.).
I hope this brief excerpt of my journey inspires you to explore and discover your options for living healthier: mind, body, and spirit. And if becoming a runner is one of your options, GREAT! It doesn't matter if you're in your forties, fifties, sixties, or beyond, it's never too late to get started and make a commitment. Just check with your physician first and get the necessary clearance. Then invest in resources with a wealth of knowledge, skills, abilities, and experiences that can support you on your journey. Always remember to not get caught up with how fast or slow you're going... just focus on placing one foot in front of the other to MOVE faster than your normal walk.
Stay tuned for my next episode of “Why I Run – 25 years later”...
Why I Run... 25 Years Later
Get the Necessary Approval
If you haven’t exercised in a while or you are looking to engage in a new/different fitness activity (like running), consult your physician or other health care professional before starting any fitness program to determine if it is the right physical activity for your unique needs. If you are looking to incorporate new/different food/nutritional/supplementation products, consult a health care professional (i.e., allergist, dietician, nutritionist, etc.) prior to doing so.
This is particularly true if you (or a family member) have a history of certain diseases or illnesses like high blood pressure or heart disease. If you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity seek guidance from the appropriate health care professional. Do not start any fitness program if your physician or health care provider advises against it.
If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
The sole purpose of Bridgette’s content is to share her experiences and inspire others to search/research their best options for incorporating healthier lifestyle habits.