I found a list of “secrets” of octogenarians in a book* on longevity and wellness. The one that really struck me between the eyes: “Never functionally retire.”

The comment resonates particularly well in these tough times. Many of my friends in their 50s and 60s are cracking wise that our generation will be working well into our 90s because of the impact of the current economic downturn. Watching one’s 401K go down instead of up is pretty disturbing, even if retirement is 15 years away. If it’s looming closer, it’s even more stressful.

I realize that I’m lucky, but I don’t find working into my 90s to be an unappealing idea. I guess it’s because I really like what I do and I’m lucky enough to have more than one job, so I have a lot of variety. I also love the people I work with at all my jobs–now that, I know, is a blessing to celebrate!

I’ve observed several situations in which “retirement” didn’t turn out to be the Nirvana it was cracked up to be. Wise persons approach these years with a specific plan–complete with goals and structure and challenges (just like work!).

Another book** I listened to recently pointed out: Humans are hard-wired to seek challenges.

We are born with a certain amount of drive–a desire to better our circumstances, no matter what they are. When our ancestors started walking upright, they also began sharpening sticks and making tools and building shelter. They even came up with fire and the wheel. (Anthropology note: Cell phones and Velcro came later.)

The cave dudes who were inventive and industrious mostly avoided the saber-toothed felines of the day, and some of them even “got lucky” so their blood lines continued.

We can assume the fat, lazy cave dudes succumbed to the Darwinian order sooner rather than later. They were probably also whiners, so the cave chicks didn’t dig them much. They probably lived with their mothers (not that that’s a “bad” thing) and got stomped by mastodons early in life.

Our forefathers’ drive to create and invent and modify and tinker became more intense through selective breeding, it is thought. So who are we to think that not working is the ultimate bliss?

The take-away: “Sharpen your stick” and stay young by learning new skills, trying new experiences, traveling and volunteering. Take a walk on the wild side. Embrace work–it is our lifeblood and gives us purpose.

Teddy Roosevelt said:
“Far and away the best prize life offers us is the chance to work hard at work worth doing.” So true!

Have you seen the TV ads encouraging you to invest in gold and other “tangibles?” Since I don’t have any spare cash lying around I don’t trouble myself with this issue, but I will tell you this: gaining lean muscle mass is cheaper and more satisfying.

I just read a fascinating article about sarcopenia–the loss of lean muscle tissue that happens as we age. It was once an accepted part of getting “old.” But research shows that getting significantly weaker is not inevitable.

The key to staying stronger longer is two-fold. First, you must make sure you get enough protein in your diet. Second, choose exercise modes that stimulate major muscle groups, including those in the upper body.

We’ll discuss exercise in an up-coming post, but today let’s talk protein. How much do you really need? A lot of experts seem to think that the RDA (recommended dietary allowance) set by the government is too low.

Currently, the RDA for protein is .36 grams per pound of body weight. That’s 55 grams per day for a 150-pound person. (To put that in perspective, 6 ounces of water-packed tuna has about 44 grams of protein. A large egg has about 6.3 grams, and a quarter cup of almonds has about 8 grams. More info on protein sources to come.)

Many older Americans fail to attain this level–but  there’s more. Body weight includes all kinds of tissue–muscle, bone, fat, etc. (If you forget to trim your nails before weighing yourself, also the weight of your fingernails!) Since bone and fat don’t require protein for maintenance, people with different body composition will have dramatically different protein needs.

Activity level also is an important factor. Scientists studied older people who are involved in weight training and determined their need for protein is at least 25 percent higher than the current RDA just to maintain current muscle mass. To build additional muscle, they estimate the need for dietary protein at about 50 percent more than the current RDA.

Next time: Sleuthing for protein sources that aren’t also loaded with fat (they do exist!)

Behind her sparkling golden eyes, Vannon’s sharp mind composed a list of attributes she was seeking.

As she jogged easily through the neighborhood, her muscles rippling, she thought about how to find the perfect companion for her adventures. Heads turned as she passed; she was built like the proverbial brick outhouse.

She was also a Viszla–a beautiful golden dog. She also lacked a leash or supervising human. She was a runaway.

Having vaulted the backyard fence, Vannon had taken it upon herself to find someone to walk her. Her owner couldn’t, because of health reasons. Vannon needed someone strong. Someone who liked the outdoors. Someone who liked and understood dogs.

Someone gullible.

The woman riding the navy blue road bicycle immediately dismounted and called, “Hey, doggie! Where do you belong? Does your mom know you’re loose?”

It was as though a neon sign was emblazoned on the woman’s forehead: “Pushover!”

Vannon assessed the woman’s legs. “Not as good as mine,” she concluded, “but she MIGHT be able to keep up.”

As luck (and the Divine) would have it, the cyclist–who happened to be named Kim Dinell–needed a place to park her gorgeous van, the Kimpod. The neighbors of her deed-restricted community were not impressed by its sexy lines; they were all hung up on its size and the fact that “motor homes” were not allowed. Boooo. Hissss.

Vannon’s owner, Lucy, thought the Kimpod was adorable. She was THRILLED at the prospect of trading Kim parking privileges in exchange for daily Vannon walks. (These, for the first five trips, were actually RUNS. Long a prisoner of her yard, Vannon at first proved to be a “diamond in the RUFF!”)

Did Vannon KNOW when she took flight over the fence that fateful day that her “sole-mate” running partner lived just through the trees and was in desperate need of a solution to her Kimpod problem? That a symbiotic relationship was waiting to be forged?

If so, she’s not gonna tell. Dogs are that way.

our carb-oholic feline, zeke, moves in on my precious box of oats

Sometimes I just want to munch.

Have you been there? You need a reason to masticate splendidly. Wait–get your mind out of the gutter and READ the word–masticate (to chew). Sometimes you want something REALLY crunchy, and it’s easy to fall into the trap of some kind of trans-fat-laden chips. Here’s a better idea: Carry a zip-loc bag of this crunchy cereal and you can head off the craving.

Although in shape and size they resemble pieces of Cap’n Crunch, don’t judge too hastily. These are much less sweet and don’t stick in your teeth–yeah! And here’s the stats–true reason to celebrate.

Serving size: 1 1/4 cups (this is great, as some cereal makers think 1/2 cup is a serving–as if!)

Calories 220

Total fat 2.5 g (zero trans fat)

Cholesterol 0 mg

Sodium 260 mg

Potassium 230mg

Total carbohydrate 46 g

Dietary fiber 5 g

Soluble fiber 2 g

Insoluble fiber 3 g

Sugars 12 g

Protein 6 g

Take some on the road–you’ll soon be a convert.

ever seen a hermit crab with a big smile?

I heard a report on NPR the other day about “nesting.”

I’d heard the term used to describe the instinct that seizes pregnant women toward the end of their term. (I remember having a neighbor laugh at me when he caught me power-washing the exterior of the house in my ninth month!)

But this is different use of the term “nesting.” From a marketing standpoint, businesses are responding to the crappy economy by playing up products that enhance your living space–since ostensibly you can’t afford to go out anymore.

Seems to me like a buying a flat-screen TV is an odd way to respond to being broke. (But what do I know?)

However, I can relate (strongly!) to the instinct to want to insulate oneself against the winds of change and economic turmoil. This fall I fell victim to the instinct myself–with a resounding THUD, I might add.

Folks who know me are aware of my “jones” for motor homes, especially small ones. The clever ways manufacturers have crammed “the comforts of home” onto a 19-foot motor vehicle chassis is a source of constant fascination. And those little sinks!

So when change loomed on the horizon in the shape of a need to find a place to live, I didn’t need much encouragement.

Into my life came the Kimpod–a shapely white van camper with blue racing stripes. (The irony of racing stripes on a vehicle that tops out at 70 mph is not lost on me.) I have become a huge fan of the three-point turn. She ain’t no Mini Cooper.  But I can “nest” with the best. The nights I’ve slept in the van, I’ve felt snug as a bug in a rug.

Now my “home on wheels” affords me the opportunity to travel to clients around northern Florida. As Buzz Lightyear would say, “To infinity and beyond!”

So if you live in the area and want to learn more about efficient swimming, drop me a line! The Kimpod and I may be coming soon to a pool near you.

Kimswimflorida@gmail.com

Having a difficult time getting “psyched up” for your swim workout? Here’s some ammunition to shoot down your lame excuses for not swimming today:

1) It doesn’t take that long to get dry again, really.
Every time you do it, you streamline the process, becoming more organized, faster and better at it.

2) Swim when you’d be getting wet anyway (for cleaning purposes), and it becomes a two-fer!
If you can swim in the morning, your after-swim shower replaces your morning shower, etc. Plus, you feel more awake because of increased blood flow and oxygen levels from exercising. Or, you might swim after work, simplifying the after-swim “getting ready for work” process–you can schlep home in your sweats. This plan also gives you a relaxing break and chance to re-focus between your work and private lives.

3) Your body LOVES being submerged.
Your brain is what is telling you it’s too much hassle. For once, let your body rule!

4) Consider the “New York, New York” theory of self-esteem development.
If you can get comfortable walking around in a swimming suit, you will build confidence across-the-board. (“If I can make it there, I’ll make it ANYWHERE….”)

5) It can act as a great “filter” for weeding out activities you’d  rather not do, anyway.
If you can’t show up at a meeting with wet hair, ask yourself: Do you REALLY want to do business with these people?

6) Incorporate that “fresh-from-the-pool” look into a vibrant new style.
People will be so impressed by your glowing health, they’ll look past the goggle marks.

7) From a spiritual standpoint, you can view every emergence from the water as a REBIRTH.
Not many sports offer you a fresh slate when you are done participating! If you can swing a lunch-time swim session, it’ll feel like a fresh start on the day.

You won’t be tempted to skip a post-workout shower and inadvertently offend with your odor.
When you get done pumping iron, you have to take the time to get under the water stream. Emerge from the pool, you’re already halfway there!

9) Workout clothes used in swimming are less bulky AND less smelly than land-based workout clothes.
See above. Finish your swim workout, you’re clean, your suit’s clean, everything just needs a good rinse.  Voila!

10) There just really isn’t any other activity that’s as effective, safe, fun, satisfying, relaxing and invigorating as SWIMMING.
So quit whining and get IN the pool!

The “path” (if it can be called that!) I’ve followed to my current location has featured enough twists and turns to baffle a GPS system. Rather than bore you with the details, let’s hit the highlights of how I wound up where I am:

Late 70’s: Cheerleader at a tiny high school in rural Montana
Early 80’s: Aerobics instructor (complete with thong leotard and leg warmers) at an up-scale health club in Honolulu, HI.
Late 80’s: Single mom of two young kids, no other exercise necessary
Early 90’s: Recreational swimmer, health nut and wanna-be triathlete
Late 90’s: Sprint tri-athlete and beginner distance cyclist (completed my first Bike Across Kansas on a 20-year-old, ten-speed bike, the frame of which I later learned was two inches too big for me)
Early 2001: Professional personal trainer (employing nagging skills honed as a single mom)
June 2004: Launched Total Immersion coaching career (“Hey! I’m a pretty good swimmer when somebody bothers to show me how to do it!”)
2005 to current: Personal trainer, lifeguard, distance cyclist, coffee slave, crazy housemate, dog lover and Total Immersion fanatic

So, while I’m not Elle McPherson, I AM a (somewhat) normal woman “of an age” who is dedicated to controlling the aging process as much as humanly possible–while having fun doing it.  Not above devouring a chocolate chip scone upon occasion, but fully engaged in the battle to include more whole grains, fruits and veggies in my daily diet.

It’s been a wild ride, and I’ve learned a couple of things. I’ll bet you have, too. I’ll post some of my experiences with the hope that you’ll share yours in a comment!

In spite of a rocky experience during my first race, I’d discovered that training for triathlons was a fun way to stay motivated and fit. I’d also discovered that competing was such a rush, it almost made me puke. (I know, I’m not unique in this regard.)

Since I wasn’t a natural athlete, I figured I needed to employ every edge I could find. I liked to read, so I read about triathlons. A type of swimming was mentioned: Total Immersion. My best friend’s husband had given her the original Total Immersion book  for Christmas. I borrowed it, rudely, before she’d gotten a chance to read it. (Amazingly, she is still my friend!)

I read it eagerly. I stopped swimming and started doing swim “drills.” I quickly recognized that I was not smart enough to think about the approximately 200,000 little nuances necessary to have a perfect stroke. Total Immersion preaches using one focal point at a time. This I could handle.

With the drills, I didn’t seem to be getting as much of a physical workout. That felt like cheating. It was a leap of faith to believe things would come together, but slowly, they did. After a couple of months of drills I started mixing in whole-stroke swimming. Yes, it really took that long, but keep in mind that my poor technique was deeply ingrained. My muscles weren’t willing to surrender the bad habits I had been repeating over and over. To this day, if I get too tired or try to swim too fast, those habits still rear their ugly heads. (They make the Loch Ness Monster look like Barney the Dinosaur. Truly sinister!)

What sets Total Immersion swimming apart? It’s the emphasis on mindful swimming. It is a constant challenge, because my brain gets a little feisty sometimes and decides I should be able to think about two or three aspects of my stroke simultaneously. Soon I will realize that none of the two or three focal points are really getting the attention they deserve. I have to go back to one focal point at a time.

Humbling. However, one can also experience a mental calm not common in our busy world. Difficult to describe, this state is also addictive. It’s like permission to NOT multi-task.

Swimming the Total Immersion way can heal your body, helping you develop strength and flexibility. It can help you “turn back the clock” by improving your coordination and balance. Best of all, if you practice it using the focal point method, it will drain the stress right out of you.

In spite of the fact that I wasn’t particularly athletic in high school, I’ve somehow always found some form of exercise to enjoy, from cheerleading to cross-country skiing. In my 20s, I taught aerobics, wearing a leotard and leg warmers a la Jane Fonda. What a great time for all of us, huh?

In my 30s, I got burned out on aerobics and started swimming for fitness. I was not good. I got very tired. I must have been getting a GREAT workout because I was fighting my way from one end of the pool to the other, doing battle with every water droplet I encountered. It was ugly, and it wasn’t very fun.

I decided I wanted to do a triathlon. I found a whole new level of discomfort in the water. In addition to working way too hard, I was now very stressed out by competing in the water.

During an indoor sprint triathlon (I was about 35 at the time), I had a panic attack during the swim leg. I blame the woman who shared my lane. In my practices, I had almost always had my own lane, or had been swimming with a friend. This woman–let’s call her Wavezilla–moved a LOT of water. She caused mini-tsunamis that went straight into my mouth when I rolled for breath.

At the end of my second length, I stood up in the pool. I damn near got out. There were spectators and I had a decision to make. Would I rather suffer the indignity of quitting, or suffer the horror of continuing with Wavezilla sharing my lane? By that time, she was several lengths ahead of me. I decided to do one more length and see how I felt. I finished the length, stood up, and had the exact same mental conversation that I had just had at the other end of the pool. Okay. Another length, then decide. I did sixteen lengths that way.

I finished with a lousy time, but what an accomplishment! I had competed. I had survived a competition. I was hooked.

But I needed to figure out how to swim with confidence. Total Immersion had the answer. Read about my First Brush with TI.