The Moving Forward Mary-thon can be "Fun to Do"!

"We believe that the easiest way to change people's behaviour for the better is by making it fun to do. We call it The Fun Theory.”   

An Initiative of Volkswagen

I discovered the following video online and immediately thought of our Mary-thon.  Here is the premise of this experiment: 

"Take the stairs instead of the escalator or elevator and feel better” is something we often hear or read in the Sunday papers. Few people actually follow that advice. Can we get more people to take the stairs over the escalator by making it fun to do?"  See the results here as you watch the video, think of how you can apply the principle of “making it fun to do” to our Mary-thon...and then read on!

What a fascinating theory!  To be able to accomplish a positive change in behavior by making it “fun”!   I have found that there are so many things in my life that I would like to change – behaviors that I would like to improve – yet the process for achieving a positive end result is just too laborious (in other words - not fun) to even attempt.  Since this is the “Moving Forward Mary-thon” blog, my thoughts on this subject take me to my “5 days per week, 30 minutes per day, 26 week” program of exercise.  

I have found that the feeling of accomplishment AFTER completing my exercise for the day can actually produce a euphoric feeling of satisfaction for a job well done, yet I still struggle!  I KNOW exercise is good for me and I KNOW I will feel elated when I’m finished yet I often find that each day, when I'm faced with the choice "to exercise" or "not to exercise" I hear the whisperings of that little devil sitting on my shoulder, trying to convince me that I really don’t need to exercise “right now” or even “today”.  You would think that since I have engaged in some type of a regular exercise program for the past 6 years, he would leave me alone!!!  But, although his visits have become less frequent, he still shows up on occasion – and if I listen, I always end up disappointed in myself and the choice I made.

So, what inspires us to follow through on our exercise goals?  What motivates us?  As I begin Week #5 of our Moving Forward Mary-thon I believe that I have been successful for the past 4 weeks because I’ve been having fun.  It’s fun for me to mark off my days on my Mary-thon chart.  I love to put my beautiful foil smiley face stickers on Days 1, 2, 3, 4 and 5 and my “Good Job” weekly stickers on my chart at the end of the week.  In addition, I love to share my thoughts with you as we train together.  It’s fun for me!  I like the exercises I’ve chosen for myself.  I do strength training (arms and legs) 2 or 3 days per week and I run 3 days per week.  Although it’s not always fun when I’m in the thick of it – it’s always fun to take off my running shoes, sit down at my computer, turn on my fan and record my progress on my Daily Tracking Sheet.  It’s also fun to see how much I’ve improved.  

This week I am in the mountains of the west while my husband is attending a medical conference.  I always seem to have trouble with the altitude when I arrive and it’s difficult for me to motivate myself to exercise.  This time, however, I decided to set some goals for myself before I left home.  There is a fitness center in our building with machines I have never used.  As a change of pace, today I rode the stationery bike.  Tomorrow I will work out on the weight machines and Tuesday I will try the Elliptical.  Wednesday and Thursday will be running on the treadmill (my lungs should be ready by then) and Friday will be my choice of my favorite machine from the week.  I’m really looking forward to the change AND to the fun!  

My challenge to you, this week, is to shake things up a bit and incorporate something “fun” into your exercise this week.  Try something different – new music, a new exercise machine, a different walking path, a new set of exercise clothing, a new piece of exercise equipment or a new pair of running shoes.  Maybe you just need a new routine you can follow for the next week.  There are several available online – here’s one place to start:  http://exercise.about.com/  Try something new this week and let me know what “fun” you’ve had. 

If that devil perches himself on your shoulder and starts whispering his oh-so-sweet “do-nothings” in your ear, IGNORE him and be true to yourself and the goals you’ve set. 

Good Luck with your workouts this week and remember:

 

“We all stumble, every one of us. 

That's why it's a comfort to go hand in hand.”  

Thank you for offering your hand of support to me, as I do the same for you. 

Keep Moving Forward!

Mary  

The Unveiling of The 2011 Moving Forward Mary-thon Finisher's Medal!!!

"People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success."  

Norman Vincent Peale

So far, we have 141 participants in the 2011 Moving Forward Mary-thon!  141 individuals have pledged to exercise for 30 minutes a day, 5 days a week for 26 weeks.    I’m here to tell you that you are a member of an elite group – a group of mary-thoners who have a unique type of confidence in themselves – a confidence that is currently being transformed into success. 

Of course, there will be many rewards for taking on such a monumental challenge.  Here are just a few of the feathers that you will be able to put in your cap at the end of your 26 weeks:  You will have completed a goal (for some, a new year resolution);  you will have improved your health;  you will have done something athletic for half of a year;  and most of all, you will realize that you did NOT let yourself down.  In other words, you finished.  You did NOT quit!  You made a commitment to begin the Mary-thon, you set a personal fitness goal, you followed through with that goal and you are ready to reap the benefits of the energy and effort that you put forth. 

So – it’s time for the unveiling of the Finisher’s Medal!   Everyone who completes the Mary-thon as outlined will be awarded a beautiful medal commemorating your accomplishment.  This is a unique trophy available ONLY to those who have completed the 2011 Moving Forward Mary-thon.  It is BEAUTIFUL!  It is an antique brass, 3-Dimensional, 2 ¼” medal with a blue ribbon.  It says “Moving Forward Mary-thon 2011 Finisher” and "Finishing = Winning" with a "Mary-thon racer" (you) pictured right in the middle.  I applaud you for your efforts and look forward to congratulating you at the finish line when I present you with your medal.  

Now, I know that it will be difficult for you to contain your excitement once you view the Finisher’s Medal – and when you share this with friends and family, they will, no doubt, want to join with us.  There is still time to register!  Just ask them to e-mail  Mary to get started!  There’s always room for more!    movingforwardmarython@gmail.com

What a privilege it is to share this journey with you as we race together.  You CAN do it!  I want to congratulate your for believing in yourself.  It WILL lead to your success and I will be honored to present you with your Finisher's Medal at the end of your Mary-thon!  

Keep Moving Forward!

Mary

PS - I finished Week #3 of the Mary-thon!  I have had a major cold and no voice for 3 days - so I strategically chose Wednesday as my "day off" and finished my 5 days today.  Although I didn't feel well - I actually felt better once I exercised.  AND...I couldn't bear the thought of not being able to put my sticker on my chart this week!  3 down, 23 to go!!!  

Exercise and It's Effects on Your Personal Happiness

"Some pursue happiness while others create it."

The 3^rd Monday of January is traditionally known as the saddest, most dismal and most depressing day of the year.  Who came up with this bleak description of a typical Monday and why is it getting so much attention?  Research tells us that this is the day when people finally break their New Year’s resolutions.  In addition, they realize the holidays are over and the bills are coming in.  To top it off, the weather is usually cold and gray and it has become the general consensus that there just isn’t much to look forward to.   

How should you react to this prediction of doom and gloom?  Don’t listen!  Don’t believe it!  Don’t embrace it!  As participants in the 2011 Moving Forward Mary-thon, we have the ability to make January 17^th the happiest day of the year – simply by exercising!  It’s true!  Exercise has a variety of benefits that directly affect OUR PERSONAL HAPPINESS!!!   

*Consider the following: 

1.  An immediate effect of exercise is that it produces a reaction in the brain called "the endorphin high".  This reaction causes us to feel good during and right after exercise!

2.  Regular exercise improves your mood, decreases anxiety, improves sleep, improves resilience in the face of stress and raises self-esteem.

3.  Exercise causes the blood and energy supply to the brain to improve, causing the production of proteins called “growth factors”.  Growth factors induce nerve cells to grow, branch and make connections with one another and, in some brain areas, give rise to new nerve cells.  Why is that important?  As we age or when we are burdened with stress, these important biological processes (essential to adaptation and learning) tend to slow down.  Exercise can speed the process back up again, causing a partial antidote to stress and aging!

4.  Exercise can be a good antidepressant too.  In some studies it has been found to be equal to drugs or psychotherapy.  

5.  The type of exercise doesn't seem to matter - aerobic exercise, strength training or a combination of both are equally effective!

In light of this exciting information, I truly believe that Monday, January 17, 2011 WILL be one of the happiest days of our year - especially because we're Mary-thoners!  

If you have already started your Mary-thon – congratulations – keep up the good work!   If you are beginning today – I applaud you!  If you haven’t started yet or if you’ve already quit – and have actually read this entire blog entry - you can begin or restart your Mary-thon today!  And lastly, if you’re feeling the temptation to quit your mary-thon– DON’T!!! 

As you exercise 30 minutes TODAY and continue for 5 days a week for the rest of your Mary-thon, I wish you many jubilant and happy, happy days!

“Keep moving forward”!

Mary

*Taken from a Newsweek article “Exercise is a State of Mind” by Michael Miller & Michael Craig Miller March 26, 2007

"Having a Heartbeat is Very Important to Being Healthy."

"Having a Heartbeat is Very Important to Being Healthy."  Dr. White Rabbit

I have been in North Carolina for the past week, babysitting my beautiful, intelligent (bordering on genius) and most perfect grandchildren and have temporarily been given a glimpse of the "8 years old and under" world during my stay.  As we were channel surfing, we stopped on a "medical show" where three white rabbits were discussing important health issues.  The "Doctor" Rabbit was telling the "Patient" Rabbit that "Having a heart beat is a very important part of being healthy."  I couldn't agree more!   In fact I would venture to say that any person without a heart beat would NOT be considered healthy.  

Although it made me laugh - it also made me remember a time when I DID have a heart beat, but would NOT have been considered healthy.  About 6 years ago I was surprised to find out that I had a blood pressure of 195-200/95-115 and a cholesterol count of 247.  I knew I was overweight, I knew I couldn't climb the stairs in my house without huffing and puffing, I knew that I couldn't breathe in and out when I would bend over to tie my shoes and I knew I was tired ALL the time but my excuse was that I just didn't have time to exercise and eat healthy.  I was simply TOO busy and TOO hungry.  After a very RUDE awakening following extensive medical testing, I understood that my choices were to remain "as is" and risk a stroke, heart attack, diabetes, decreased mobility and an early death - or I would need to make some changes.  In an attempt to lower my blood pressure, I was put on several drugs that made me so groggy that I had trouble getting off the couch.  I knew this was NOT going to work.  In spite of the fact that I never exercised regularly and had tried every diet known to man and woman with no long-term success I knew I needed to try again and I also knew it wouldn't be easy.

Today, 6 years and 3 months later - I have a normal blood pressure, a healthy weight that I'm not ashamed to put on my driver's license, a normal cholesterol and I ran a half marathon 2 months ago. I KNOW that exercise played a major part in my transition to a more healthy lifestyle.  

If you're not convinced...I did a little research and actually found an article written by the Mayo Clinic Staff that discusses a drug-free approach to lowering blood pressure, and guess what replaces the drugs???  Exercise!  Of course, there are times when drugs cannot be totally replaced by exercise - but exercise certainly can help. 

I have discovered that I was fooling myself when I thought I didn't have time to exercise. I am able to accomplish so much more in a day, now that I have my health under control even in spite of the fact that I've taken time to work out.   There are ALWAYS 30 minutes available sometime during the day.  It may be in the wee hours of the morning, the late hours of the evening - or somewhere inbetween but we owe it to ourselves to make it a part of our daily routine.  We also need to make note that even at a healthy weight, we can still be considered "unhealthy" if we're not exercising.  

I know many of you are already committed to your Mary-thon and you now have 2 weeks down and are ready for Week #3.  Congratulations!  If you started and stopped - start again!  There's still plenty of time.  If you haven't started yet - sign the pledge, plan your Week #1 and START!!!   I applaud you (or promise that I will applaud you) for scheduling 30 minutes each day, 5 days per week to fulfill your commitment.   It takes 21 days to make a habit - so this is a defining week for many of us!  

REMEMBER:  It'll feel better when it stops hurting!  

Keep Moving Forward!

Mary

PS - I finished Week #2 and am on to Week #3!  Can't wait to get home and put my stickers on my chart!  

Here's the article:

Exercise:  A Drug-free Approach to Lowering High Blood Pressure by the Mayo Clinic Staff

http://www.mayoclinic.com/health/high-blood-pressure/HI00024