From Couch Potato To Fitness Buff: How I Learned To Love Exercise

By: Maria Godoy | NPRPosted on: Wednesday, January 16, 2019

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I have become the type of person that used to mystify me. I … am a fitness fanatic.

That was certainly not the case a year and a half ago. Back then, like a lot of Americans, I was mostly sedentary (unless you count walking to meetings). Which is ironic, because, as a senior editor for NPR's science, food and health team, it is literally my job to know better. But, with two small kids, a full-time job and recurring insomnia, I didn't have the time or energy to work out. And I'm not going tell you how much I used to weigh, but it wasn't healthy.

So what changed? For starters, I reframed what I thought of as exercise.

"The research does now show that basically all movement counts, and anything is better than nothing," says Michelle Segar, a psychologist and director of the University of Michigan Sport, Health and Activity Research and Policy Center. She studies how we sustain healthy behaviors, and she says one big stumbling block for people is that they fail to take advantage of the exercise opportunities they can build into their daily lives, like taking the stairs or walking to work.

"I've been astounded that even up until today, very educated people don't know — don't believe — that walking actually 'counts' as valid exercise," she says.

That was a big hang-up for me. I used to think if I wasn't sweaty or huffing away on the treadmill for at least a half-hour straight, why bother?

But so much more counts as moderate exercise, science now tells us. There's actually a pretty geeky but cool scientific resource called the Compendium of Physical Activities. It's used by researchers to compare apples and oranges when it comes to exercise. And it uses a value called a MET, or metabolic equivalent.

"Just sitting, doing nothing, is a MET value of 1 — you're working at your resting metabolic rate," explains Loretta DiPietro, an exercise research scientist at George Washington University's Milken Institute School of Public Health. "An activity that, say, is 2 METs makes you work at twice your resting metabolic rate. So getting up and walking across the room is about 2 METS."

DiPietro says the Compendium lists the MET values for all kinds of activities — everything from mopping (that's about 3.5 METS) to line dancing. (That can be almost 8 METS!)

But to count as moderately intense exercise, the magic number you want to hit is between 3 and 6 METS. (Alas, even the most vigorous sexual activity falls just short of that, according to the Compendium — though DiPietro suggests with a laugh that more research may be needed.)

Turns out, lots of regular activities meet the magic mark. Climb the stairs slowly and that's 4 METs. Climb them quickly and it's nearly 9 METS, which means you're burning nearly nine times as many calories as you would just sitting. Even vacuuming counts, if you do it with gusto.

And researchers now know that the health benefits of these little movements add up. Just taking short breaks to get out of your chair and walk throughout the day can help regulate blood sugar and blood pressure, helping to ward off diseases like Type 2 diabetes and hypertension. And while it won't make you an athlete, moving throughout the day, even in short but repeated spurts, has been linked to a lower risk of dying prematurely. When you think of it as something that can be broken down throughout the day, the idea of getting at least 150 minutes of moderate exercise a week — as federal guidelines recommend — becomes less daunting.

"Think about it like putting pennies in a piggy bank," says DiPietro. "You think, 'Oh, I'm putting in three pennies here,' and you're thinking, 'Oh, this doesn't add up to much.' But at the end of the month, it does indeed."

Knowing this really changed the way I think about exercise. Instead of seeing exercise as all or nothing, I started to think about it like climbing a ladder. It's OK to start at the bottom rung and work your way up. So I started with small bursts of movement throughout my day. Instead of sending an email to a co-worker, I'd walk over and talk to them. I'd skip the elevator and take the stairs. I'd do squats at my desk and take short walks around the office whenever I could fit it in. I'd do one-on-one meetings with co-workers while walking and talking.

The more I did, the stronger I felt — and the more I wanted to do. I started using the elliptical that was gathering dust in my basement. I made a rule: I'm only allowed to watch Netflix while working out or moving in some other way (like washing dishes or folding laundry).

Then a curious thing happened: The more I exercised, the more my body craved it. These days, I even take spin class and do high-intensity interval training.

And while I did lose weight during this process (which was pretty nice — I am now at a healthy weight), that's not what's kept me going.

For me, exercise has become a bodily need. I just don't feel right without it. And while I used to think I didn't have time to work out, nowadays I don't see how I could get through my busy days without the energy I get from exercise. (And my insomnia is pretty much gone.)

As psychologist Michelle Segar notes, there are tons of documented mental benefits to exercise.

"We know that it helps people generate energy. We know that it boosts mood," she says. "We know that it improves executive functioning and all the tasks associated with that — focus, creativity. There are so many positives that happen when you move."

In fact, even though lots of people start exercising this time of year to lose weight, Segar says for many people, weight loss isn't actually a good motivator over the long haul, because it can take way too long to see any results, and our brains are not wired to strive for long-term payoff. Weight is much more a factor of what we eat — and eating a 600-calorie muffin takes no time at all. Working it off, on the other hand, takes a good long time.

Given that reality, Segar says focusing on the immediate rewards from exercise can be more effective at keeping you motivated.

"When you have more energy and you're a happier person, you bring that much more enthusiasm and energy and performance to your role in your work, your patience as a parent, [and] as a partner to someone," she says.

"Feeling better isn't just this selfish, hedonic thing — it actually is fuel. I consider energy from taking care of yourself as essential fuel for the things that matter most in our lives."

If you've been sedentary, adding more movement into your day is a good place to start an exercise habit. Just grab that bottom rung. Remember, you have to start somewhere.

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'I look for opportunities to take off my shirt!' RIPPED 50-year-old reveals how he got into the best shape of his life by starting his own fitness company after losing ...

'I look for opportunities to take off my shirt!' RIPPED 50-year-old reveals how he got into the best shape of his life by starting his own fitness company after losing everything in a market crash

Todd Vande Hei of Southern California started a fitness company aimed at CEOs from large companies after retiring in his mid-30s

Since founding his fitness company, Stark, Todd says he has gotten into the best shape of his life

The 50-year-old businessman  weight trains three or four times a week and does light cardio, stretching or yoga on his days off

Todd now weighs 160 lbs and works to motivate others to work out so they can feel and look as good as he does

By Dailymail.com Reporter

Published: 20:09 EST, 15 January 2019 | Updated: 20:17 EST, 15 January 2019

A butch 50-year-old CEO turned his life around to prove to our youth-obsessed society that men reach their peak of hunkiness and career success by middle age.

The credit crunch nearly destroyed alpha male businessman Todd Vande Hei, from Southern California, but now he is in the best shape of his life.

Determined to turn his life around, he started Stark, a fitness company aimed at CEOs from large companies, and in the process earned himself a nice set of pecs.

Scroll down for video 

Gains: Businessman Todd Vande Hei, 50, of Southern California reached his peak of physical health and career success at middle age, and now teaches others they can do the same

Active recovery: After losing his job in the carpet industry and struggling through the property market collapse, Todd founded fitne ss company Stark

Active recovery: Previously (left), Todd faced many medical issues including a one-time cluster of grand mal seizures. in the best shape of his life. Now (right), he's in the best shape of his life

Value: 'At my age, having a good physique is an experience worth savoring because I have a greater awareness of how fleeting everything is,' Todd said of his new physique

Todd ran a public manufacturing company in the carpet industry before being fired by the board of directors in his mid-30s. He then retired but lost everything five years later as the property market collapsed.

While Todd was employed at his old job he suffered a range of medical issues including neck pain, shoulder pain, lower back problems, high blood pressure and arrhythmia.

He experienced headaches and migraines four to five times a week, a nd even suffered a one-time cluster of grand mal seizures on a golf course. 

Caused by abnormal electrical activity throughout the brain, grand mal seizures are they are typically related to epilepsy, but can also be triggered by other health problems like low blood sugar or a high fever.

Like Todd, many people who suffer a grand mal seizure never experience another one. 

Todd teamed up with a personal trainer friend to found Stark, a fitness company inspired by Fortune 100 CEOs who building their own teams of specialists.

Instead of a single personal trainer, Stark's method uses a team of health experts including a trainer, nutritionist, a program designer and a neuromuscular specialist to help clients achieve their fitness goals. 

'Beginning with training, we added nutrition, supplements, then Chiropractic, and the n lastly Naturopathic Medicine,' Todd said, describing his company. 

Reaching high: Focusing on CEOs of large companies, the Stark fitness method uses a team of trainers and health experts rather than a personal trainer

Well-rounded: Clients of Stark use help from a trainer, nutritionist and a neuromuscular specialist to reach their fitness goals

Uphill battle: Todd (pictured before his transformation) now weighs 160 lbs and remains strategic in his approach to self-care

'As we became more sophisticated in our approach and applied treatments to the health issues I experienced, all of the chronic problems of the past faded away. The outcome you can see in my current photographs.' 

Todd documents his fitness progress on his Instagram, with the help of photographer Lauren Hillary. 

'I'm sh ocked and proud of what my team has been able to accomplish,' he has said of his success. 

'I don't completely understand all of the science but instead of keeping my shirt on at the beach because of embarrassment I now look for opportunities to take it off. 

'At my age, having a good physique is an experience worth savoring because I have a greater awareness of how fleeting everything is.' 

Todd weight trains three or four times a week while doing light cardio, stretching, yoga or kite surfing on his days off. 

The five-foot-seven CEO currently weighs 160 lbs and explains he sees himself as an example of what his company can help people achieve.

'Because I'm one of the founders of Stark and own the business, I have no problems with motivation,' he said.

'I represent the work product, and am, sort of, the "pace car'" for everyone else. In other words, if I'm not dedicated to what we do and how we do it, my ability to lead is diminished.

Proud: 'Instead of keeping my shirt on at the beach because of embarrassment I now look for opportunities to take it off,' said Todd, pictured before his transformation with his son

 Working hard: Like the Stark method, Todd's balanced fitness routine includes weight-training, cardio, stretching and yoga

Fearless leader 'If I'm not dedicated to what we do and how we do it, my ability to lead is diminished,' he said of his company

'My medical problems have been the biggest of my challenges but I don't think I'm a unique 50-year-old in that regard.  

'I'm just more aware of how much control I have over the outcomes, whereas in the past, I felt as though I was '"dealt a bad hand." And, so, I can't just go out and train hard like a 20-year-old. 

'I have to be strategic in my approach by doing constant self-care on those problem areas, taking the proper supplements, and relying on those members of our team to treat me.'

Todd doesn't think people are shocked at his age due to his grey hair and white beard but explained most young men tell him they hope to be in his shape when the reach 50. 

He had some advice for anyone starting out on their own fitness journey.

'Whatever your physiological state, whatever your ailments, you are in the driver's seat,' he added.

'Seek out professionals who are willing to care for you like an individual but take full responsibility for your health. And measure what you're doing and your progress like you would in any other important part of your life.

'In other words, don't just go to the gym, get on the elliptical, break a sweat, and fool yourself into thinking you've accomplished something. 

'If you measure, you will learn about your body, and over time, you'll be amazed at what you can accomplish.

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ASEAN to start naval exercise with US in 2019

SINGAPORE -- The Association of Southeast Asian Nations on Friday announced it would start a joint naval drill with the U.S. in 2019. The announcement came as the group prepares for its inaugural joint exercise with China next week.

As trade tensions between the U.S. and China seep out into the areas of defense and security, ASEAN defense ministers are choosing to maintain a balance between the two superpowers.

The joint exercise with the U.S. will start in 2019, ASEAN said in a declaration signed on Friday. The details have yet to be ironed out. Singapore defense minister Ng Eng Hen, who is chairman of the ASEAN ministerial meeting, did not say whether the exercise would be held in the disputed parts of the South China Sea, when asked at a news conference on Friday.

However, ASEAN carried out a computer-based maritime drill with China in August in Singapore. The first live-force drill, focusing on search and rescue operations, will be held next week in Zhanjiang, in China's Guangdong province.

"China proposed the maritime exercise with ASEAN and we decided to do [it]. The U.S. also proposed, and we could do it," Ng told reporters. "We are open to other exercises too. All exercises that ASEAN conducts with our ... partners, is a plus."

His comments reflect ASEAN's struggle to keep a comfortable proximity with both China and the U.S., amid the escalating tensions between the two nations. Both superpowers are crucial economic and security partners for Southeast Asian countries.

"ASEAN has always tried to walk the tightrope between the two great powers, US and China," said William Choong, Asia Pacific security analyst from London-based research institution the International Institute for Strategic Studies.

Already worsened bilateral ties between China and U.S., due to the tit-for-tat import tariffs they have slapped on each other's products, have become rockier following a near-collision between U.S. and Chinese warships in the South China Sea in September.

"We want a constructive relationship between the U.S. and China. We don't want tensions," U.S. defense secretary James Mattis stressed to ASEAN ministers at an informal meeting over lunch on Friday. However, the 90-minute discussion between Mattis and his Chinese counterpart Wei Fenghe on Thursday did not appear to bear any fruit.

Randall Schriver, the U.S. assistant secretary of defense for Asian and Pacific security affairs, who attended the meeting, said that the South China Sea issue was "an area where we will continue to have differences and talk [them] through."

Despite China's aggressive territorial moves in the South China Sea, relations between ASEAN and China have improved in recent years. Southeast Asian governments sought economic opportunities with China, most notably from its massive infrastructure investment program under the Belt and Road Initiative.

China and ASEAN in August agreed on a single draft negotiating text for the Code of Conduct in the South China Sea, moving a step closer towards completion of a code and helping to stabilize the area. China's willingness to build and maintain close relations with its neighbors is expected to endure as its relations with the U.S. remain cold.

There is increasing concern among ASEAN countries about relying too much on China's economic initiatives for future growth. However, on the economic front, "America has not really brought anything to ASEAN's table," Choong said. He said ASEAN members were keen for a stronger American engagement in the region. 

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ProMedica Doctor’s Orders: What to do before starting an exercise regimen

TOLEDO (WTOL) - Our Super Fitness Weight Loss challengers are off and running for this year’s competition, and you can join in at home, too!

There is a new player this year on the weight-loss coaching team -- Toledo Walleye Physician Dr. Matt Roth.

When you start an ambitious new workout routine like the Super Fitness Weight Loss Challenge at the gym -- or even if you’re working out at home -- heed the ProMedica Doctor’s Orders to start you off on the right foot.

It’s important to see your primary care provider before starting an exercise regimen to determine that you are in good enough health and to address any underlying issues, such as joint or heart problems. Your doctor will evaluate your current health and decide what activities may be best for you.

The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week plus a strength-training activity at least two days per week for overall cardiovascular health. If you’re tight on time, you can break up your exercise rather than doing it all at once. Walking is a great place to start. It’s free, it’s easy, it’s enjoyable and it has the lowest dropout rate of any form of exercise. You can go for a morning walk, build steps by taking the stairs or park further away in the parking lot to walk more throughout the day.

Once you’ve built a walking routine, you can increase your speed or add an incline over time to add intensity to your walk. If you don’t enjoy walking, find another activity you enjoy, such as jogging, biking, swimming, or using the elliptical. Remember to warm up first and cool down after your workout to reduce your risk of injury.

For more health tips, visit www.promedicahealthconnect.org

Copyright 2018 WTOL. All rights reserved.

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How to kickstart your fitness goals in the new year

New Year. New You. New Goals.

We are two weeks into the New Year and many of us have new year's resolutions that we have just added to our daily schedules. Many of these resolutions typically have to do with eating healthier or exercising more.

I generally don't believe that we should be "starting over" at the beginning of each year when it comes to our health and fitness but the truth of the matter is, the year-end slump hits many of us and we end up parking our healthy and active lifestyles.

So when the year begins we start scrambling to the gym, hastily hitting the road for a run or two in an attempt to shed off any extra weight gained over the festive season. This is also when many of us set the New Year's resolutions and half the time they have to do with looking better, feeling better, exercising more, eating healthier and so on.

We all know that healthy eating and regular exercise should in fact be a lifestyle that is season-less, but life has its ups and downs and that's a given.

The trick is finding a way to pick yourself up and get moving again. We often need inspiration from others and that's why I'm here to share with you some tips and tricks on kick starting yourself and getting on with your 2019 program.

One thing is for sure, this year cannot be like last year so if you haven't decided what your 2019 fitness programme looks like it's time to level up, spice it up and kick it up a notch to avoid monotony.

First things first, there is so much variety out there and with that being said, you really don't have to force yourself to do something that you don't particularly enjoy. The truth is, if going to the gym is not your thing and you force yourself to get a gym membership, a few weeks or months down the line it might start feeling like a chore and you give it up. Or the opposite might happen and you fall in love with it and it becomes your new thing. It's a Catch-22 situation.

My advice to you before you make any commitment to any particular activity is to ask yourself what specific physical activity or "movement" you particularly enjoy. For example, you might say "I'm not a sporty person at all and the only type of movement I enjoy is going out for a night of dancing with my friends". Well, therein lies your answer!

Many people don't realise that dance is an actual sport and is very good for toning and strengthening muscles, burning calories and great for flexibility as well. This of course depends on what type of dance style you choose. So in this case my suggestion to you would be to sign up for a few lessons and if you enjoy it schedule to attend two to three classes per week to achieve your weekly quota of recommended exercise.

Just a reminder, the World Health Organisation recommends a minimum of five days of 30 minutes of exercise per week for general health. That is only 2.5 hours per week, which I know is definitely achievable.

My other tip for you is to schedule your training sessions in your diary like you do with meetings. These are meetings with yourself, to improve your health. If you falter with these meetings and don't prioritise them, you are compromising yourself.

To avoid being too harsh on you, think of it this way: If regular exercise and healthy eating keep you healthy and everything in your life works well, what do you think happens when you don't prioritise them?

You could potentially compromise the function of your entire value chain. You get sick and become unable to function optimally and therefore everything else that you are liable for receives 50% or less of your full attention and things fall apart.

The trick is to keep it simple. I'll give you an example of my plan for the first part of this year. I'm training for a marathon in June (which I have already signed up for) and my simple training programme for the first two months is road running on Mondays, Wednesdays, Fridays and strength and flexibility training on Tuesdays and Thursdays.

Simple. Straight to the point and it's all diarised. If I can achieve anything over the weekends, it's a bonus for now.

So with that said, start off by deciding what your chosen activities are, create a simple training schedule around them, set them as appointments in your diary and let's get moving!

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How to gain strength and improve fitness in your 50s, 60s and beyond

There are a ton of benefits to regular strength training, especially for adults over 50. Aside from just feeling better, overall, strength training helps us combat the natural functional decline that comes with aging, which can lead to frailty, disability and falls.

If you haven't done it in a while (or ever), though, it can be dangerous to jump into the latest trendy workout class or guess at which exercises you should do on your own. But don't give up and head back to the couch! As an experienced trainer, I'd like to offer some tips to help you gain strength and improve physical function in your 50s, 60s and beyond:

It makes sense to start slowly

You're all gung-ho to hit the weights so you can look like that movie star you admire, but doing every exercise you know the first time you go to the gym will make you much less likely to go back a second time. While some muscle soreness is a good sign that you've had a decent workout, you should never be so sore that you have trouble sitting, standing, walking or raising your arms overhead.

So, ease into this new habit a little. Pick four or five exercises (see "Prioritize Function," below, for suggestions) and do just one or two sets using a medium weight (or weight setting on a machine) that you can lift 10 or 12 times with good form.

Go for good form

Speaking of form, the quickest way to injure yourself while strength training is by using bad form. Luckily, there are two simple things you can do to make sure this doesn't happen.

First, you'll need to learn what the proper form looks and feels like. The best way to do this is to hire a certified trainer for one or two sessions, or until you feel comfortable on your own.

The other thing to do is pay attention to your body. Even when using proper form, you can still get injured by lifting a weight that is too heavy, or by doing so many repetitions that you pass the point of fatigue. A trainer can help you determine your starting weight, sets and repetitions, but as you progress on your own, pay attention during each repetition and stop as soon as you notice a form break.

The most bang for your workout buck

You have lots of good, important things to do with your time, so don't waste it doing ineffective exercises in the gym. Instead, focus on the most beneficial types of strength exercises — those that work multiple muscle groups at once and mimic the activities of daily living.

If you're wondering exactly which exercises will give you the most bang for your workout buck, these Fundamental Five are a good place to start (check out the links for instructions on how to do them correctly):

If you have a past injury or arthritis, or any other condition that makes you wince just reading that list of exercises, a trainer can show you modifications or substitute exercises that will still be highly beneficial and maximize your strength training minutes.

Increase weights and repetitions as you progress

With consistent training, you're bound to see some promising results early on. But to keep building strength, you'll have to progressively increase the physical challenge every few weeks.

To start, you can do the same exercises at the same weight and just increase the number of sets or repetitions. But once you can do two or three sets of 15 repetitions with great form, it's time to add some weight for that exercise.

A good rule of thumb is to only increase the weight by 10% (or the next available weight size) at a time. When increasing weight, drop the number of repetitions back down to where you started.

Read: Avoid these 7 exercises if you're over 50

For bodyweight exercises, like pull-ups, squats or push-ups, you can increase the physical challenge by using less assistance (such as moving from your knees to your toes on push-ups), or by doing the repetitions slower.

Recovery time is part of the process

Another way to avoid injury and reap the maximum benefit from your workouts is to take time off. The physiological changes that make us stronger and add new muscle fibers don't happen during exercise but afterward, during recovery. And, as we age, those physiological mechanisms move a little more slowly, so you might need an extra rest day each week, especially if you've recently increased weight, sets or repetitions.

At a minimum, take at least one day off between strength training days. It's a great idea to do some cardio on those days, but don't stress the muscles you've just worked. It's also wise to take an entire week off from strength training every six to eight weeks. This allows the body to recover more completely, and you should find that you're a bit stronger when you return to the gym after this layoff.

Get the right nutrition

As with any exercise program, good nutrition is important for gaining strength and muscle. But because muscle gain is weight gain, and weight gain can't happen without a calorie surplus, you'll need to eat a few more calories than normal. Just be sure it's only a few, and that they are high-quality calories.

You'll likely benefit from adding a little more lean protein to your diet, especially if you're over 65. Even more important, though, is to focus on maximizing whole foods and reducing or eliminating processed, refined, empty-calorie foods.

Don't miss: Why you need more risk in your life after age 50 — not less

An optimal diet for 50-plus adults who want to gain a bit of muscle should include lots of fresh vegetables, legumes, whole grains and fruits, and may include some lean animal protein, too.

The final thing to remember is that for building strength and muscle, consistency is key. If you start slowly, progress smartly and stick with your program week after week, you're bound to be impressed with your results. Who knows, you might even start to remind yourself of that movie star!

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Crossroads Fitness offers members challenging start to new year

Article date: Jan 8 2019

Registration remains open for a new year fitness challenge at Crossroads Fitness in Grand Junction.

The free, six-week The Best You Challenge will help members engage in healthy activities — including group exercises, step challenges, and training events. The challenge also will include nutritional talks and a weight loss component. The second of two challenge start dates is scheduled for Jan. 21.

Participants will earn points by exercising at the club and attending classes and other events. The more points participants earn, the more prizes they'll receive.

Crossroads Fitness operates a downtown location in the Alpine Bank building at 225 N. Fifth St. and an airport location at 2768 Compass Drive. For more information, call 242-8746 or visit www.crossroadsfitness.com.

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