Thursday, December 26, 2013

Helping Phillip and Pecan Pie


Weight = 178.8 lbs.; holding strong for the holidays in spite Ms S’s wonderful pecan pie for Christmas dinner.  There were five of us, note how much of the pie remained.  That is the problem with pies and cakes and retirement.  There are just the two of us, but Ms S and I both have good discipline, we will enjoy small pieces throughout the week.  The pie story will be one of my tips for losing weight.  See below.
Coinage =$2.11 Ending up giving it to Phillip after I had already given him a ½ pack of cigarettes I had found.  He needed .75 for bus change.  Phillip was young, what he needed was to go to work.  We talked about the New Orleans Saints, our NFL team.  While counting out the .75, I stopped and said, “Do you want it all?”  He said, “Sure if you can spare it.”  Ah, the life and times of the Dukes of MidCity New Orleans.
GPS Data:
Miles walked = 4.05
Average pace = 16 min, 48 sec.
Calories burned = 420
Previews of Weight Loss Strategy:  January 1, 2014 is just a few days.  Of course I will be making my annual weight loss resolution.  Moreover, I plan to share my secrets for losing weight and how I plan to keep it off.
Moneywalker

Tuesday, December 24, 2013

The Vagaries of Found Coins


Weight = 178.6 lbs.; down from 180.2

Coinage found = $1.92

GPS data = 4.25 miles walked; MPH average was 16.47 minutes; burned 447 calories.

A Few Comments About Found Coins

First, today’s walk was a five quarter walk.  Special, all quarters were “curb coins” or coins found along the curb where cars park. 

Second, from yesterday’s “residual walk” to the neighborhood bank four coins were of interest:  A Jamaican $5.00 coin; a Bahamian penny; a Panamanian dime; and a 1907 Indian Head U.S. nickel.  All were left in the Capital One Bank’s coin machine coin return. 

And finally, Merry Christmas and a Happy New Years on this 2013 Christmas Eve

The MoneyWalker

Monday, December 23, 2013

MoneyWalking and Charitable Giving

Photo: Baptist Friendship House 2013 Christmas Newsletter
 

Journal Entry:
Weight = 180.02 lbs. holding since Thanksgiving.  We will get this under control for the New Year.

Coinage = $3.35 

Walk = 1.5 miles

Best coinage find for the year 2013 = A bag of quarters left in the trash can at a car wash totaling 45 quarters or $9.00 dollars.

Total amount of money found moneywalking for the 2013 year = $433.83. Earlier years included 2012, $240.76; 2011, $224.13; and 2010, $155.58. There is a learning curve here.

Comment:  Charity and Moneywalking

Finding nine dollars in quarters is a bitter sweet experience.  Someone was very sad when they discovered their loss; and, for the MoneyWalker nine dollars is really very little, maybe three gallons of gas.  Thus, the money from the very beginning has been split between two charity causes—The Baptist Friendship House for Battered Women and their Children, and the University of New Orleans Homer L. Hitt Presidential Lecture Series.  Although the people lose their money are unaware, I’m sure they would be very happy knowing their money was used in these altruistic ways. 

Merry Christmas and Happy New Years.

The MoneyWalker.

Monday, December 2, 2013

Public Accountability and Weight Loss Goals

Photo: Ms S's stair climbing accountability chart.  Each mark represents one 17 stair step, up and back.  Thus, the ten days averaged up/down steps 1,020. 


Weight: 180.2 lbs, 2.4 lbs up from last post, blame it on Thanksgiving and cruise overeating.

Money Found:  $2.19 from today’s walk, $2.45 from 12/1/13 walk.  Best find, a five quarter scatter on 12/1/13 walk.

Nike GPS app data: 4.09 = total miles; fastest mile = 17.23 minutes; calories burned = 414

Topic: Public Accountability

Public accountability is a powerful motivator for weight loss achievement.  Therefore, I’m posting my weight loss strategy and results for all to see.  Take the MoneyWalker’s challenge and follow these six accountability steps.

1.       Resume or begin weighing every day. For numeric accountability, write it down.

2.       Take a minimum of five 3-5 mile walks each day until Christmas; or, create your own distance guide but walk the distance five times.

3.       Eat breakfast each morning

4.       Resume resistive exercise program at least three times weekly (optional)

5.       Count and record calories consumed for each meal and between meals snacks.

6.       Report results of calories consumed and morning weigh-in on Facebook and Moneywalker blog for public accountability. An option is to record the data in your own journal that you share with a trusted friend or relative.  Public accountability is the goal.

MoneyWalker


Wednesday, October 2, 2013

Internal and External Motivation

Money truck minature from the gift shop in the U.S. Department of Engraving, photo by author.

Weight = 177.8 lbs, down from yesterday

Coinage = $1.09

Best Find = a quarter left in a newspaper vending machine

Feature Essay:  Motivation System Tweeking


TSA, aka, Transportation Security Agency, reported that $600,000 in nickels, dines, and quarters were left behind in those ugly gray baskets that we use going through Airport Security.  National banking officials report that $300,000 U.S. dollars are lost every day.  In a recent visit to the U.S. Engraving building in Washington D.C., in their 24 hour night and day operation, one billion in new U.S. bills are created; same for their facility in Fort Worth, TX.   Data like these gets the MoneyWalker’s attention. 

Turns out, finding money is highly motivating.  This morning, I met Ned, one of the Dukes of MidCity  New Orleans. At 6:30 a.m. he was checking a catch basin on Canal and Carrollton for paper money.  As I  walked by without prompting or overt signs of interest, Ned told me he recently found $10 dollars, he was obviously looking for more.

Motivation is a tricky concept.  Being motivated to sustain the healthy habit of a daily constitutional walk by finding money is what, external motivation.  But why walk in the first place unless driven by the internally drive to remain healthy. 

Somehow in our society we have made one of these concepts a pejorative term. If we admit to being motivated by the quest for money, prestige and/or power, we are somehow less admirable than when we are motivated by the need to achieve, to be our best.  Truth is, we are all motivated by both internal and external motives and both can be counter indicated if carried to extremes.

So my advice is to unapologetically use both sources of motivation to achieve your goals of a worthy BMI (body mass index) and a body/mind free of symptoms of ill health for the rest of your life.  The MoneyWalker constantly examines his motivation program for effectiveness so as to be able to sustain his walking and resistive exercise regiments. The introspection is necessary to frame his thoughts concerning the effectiveness of all the ways he utilizes internal and external sources of motivation.  If something isn't motivating, change is indicated.

MoneyWalker


Thursday, September 26, 2013

Walking To Improve Memory


Data:  Weight-Coinage-GPS

Weight = 178.0 lbs, survived the great food provided by Ben and Helga in Vienna, VA

Coinage found = $2.93, worked hard to break the $3.00 barrier to no avail

GPS Data:  mileage = 4.20; calories consumed = 426; fastest mile =17’3”

Feature:  Forgetting to Remember


The MoneyWalker is enjoying the new football season.  My four favorite teams are a collective 14-0.  But when the last step is taken, do wins and losses really matter?  They do if I can’t remember the names of the teams—Texas Tech, LSU, Ole Miss and the NO Saints.  Not remembering the name of Drew Brees matters.  If the recall problem is brief, probably not a problem.  The brain is an organ, and like all organs there are “age related changes in memory,” and those of us past 50 are on the wrong side of history in terms of the brain's great gifts including memory and problem solving.

These senior moments can be embarrassing but what we fear is memory loss escalation—Amnestic MCI or mild cognitive impairment, dementia, or debilitating Alzheimer’s Disease.  So, when we began to experience memory loss are we on a slippery slope to Alzheimer’s?  Not necessarily, there are many tactics available for those following responsible aging strategies.  See Jancee Dunn’s excellent and highly readable article “7 tricks to improve your memory.”  (http://www.foxnews.com/health/2013/09/14/7-tricks-to-improve-your-memory/#ixzz2esJwpZ94). 

Technique # 7 is “Hit the gym.”  One of the nation’s hot bed for neuroscience research is U. of Cal at Irvine.  They had a group of older subjects ride a stationary bike for six minutes while a control group engaged in “typical” activities.  After several weeks, the active group scored significantly better on a memory test.  Your humble walker with colleague Mark Loftin found similar results with college aged subjects engaged in bike riding when compared to control subjects at rest. We call the improvement exercise activation. The improved activation probably involves the chemical norepinephrien which is activated during research and has a strong influence on memory. The Cal Irvine group concluded by stating exercise is an excellent memory aid and suggested that seniors might improve or prevent memory loss with 20 minutes of brisk walking each day. 

What I liked about Dunn’s article is that she actually performed each of the seven “tricks” to improve memory.  Dunn said she also found the walks “worked wonders with my stress level.”

Go Saints!

MoneyWalker

Monday, September 23, 2013

Glory Walking



photo taken by owner's iPhone

 

Today's Feature: Glory Walking

 
Today’s walk was a glory walk although the MoneyWalker is not sure what that word means. The great professional golfer Ben Hogan exasperated his driver and caddy by stopping at backwater golf courses for a round of golf. “Why?” asked his driver.  “For the glory!” responded Hogan. Once, while playing racquetball for with three friends, I blurted out, “We will play for the glory of it.” I’m not sure if I knew what I was saying. It occurred after my partner and I had just won two of three games from our standing doubles competition which mean we were “champions for the day.”  The losers challenged us to play a fourth game but my partner said no, “We are already the champions,” then my blurt.


photo by owner's iPhone
 
The confusion lies in the dual definition of glory.  One stream of synonyms include renown, fame, prestige, honor, and praise.  Ben Hogan had high renown and honor for winning major golf tournaments but he wasn’t talking about this type of glory.  He was talking about the type of glory that comes from taking pleasure in the game of golf, or to delight in just playing the game. 
It was this second meaning that produced the racquetball blurt, it wasn’t about being the champion, it was about the game and yet another chance to match my technique against a worthy opponent.  It was the chance to play the game, not the potential for victory that provided the glory.
Now we can talk about glory walking. Usually, the MoneyWalker finds motivation for sustaining his daily walks by finding coins that others have somehow loss or left behind.  The motivation for glory walking comes from the walk, not the money.  Today’s walk was with family members; it followed the old track bed of the historic Washington and Old Dominion railroad; fall blooming flowers lined the walk-way; there was a rippling stream and scenic bridge to be crossed; the air was fresh and slightly nippy; and there was a pace that invited meaningful conversation. 
It was a glory walk.
MoneyWalker
 

Sunday, September 22, 2013

Family Walking

iPhone photo of Eason family on the Cross County Connector Trail in Fairfax, VA

Feature: Family Walking

Weight, coinage, and GPS are set aside to speak to the virtues of a family walking.  Today’s walk was a generational experience with grandparents, parents, and grandchildren sharing a 3 miler.
One benefit of family walking allows the adults to model healthy behavior for the children and grandchildren.  Being overweight or obese as a child leads to heart disease, hypertension, and diabetes during the adult years.  For mainstream adults, walking is an inexpensive antidote for these major killers, and new data are convincing that walking prevents dementia and Alzheimer’s disease in the aged.
Our walk fostered excellent conversation between the adults, and both children including 11 month Payton and 2 yr, 9 month Paxton gaining ample opportunities to hear and be heard.  Cell phones, computer games, the internet, and household chores were all set aside in the Virginia walking paths.  Thus, regular family walking improves family relationships by building mutual respect achieved through understanding that comes from quality conversation and shared pleasures.  Some families find that walking at the end of a day is a splendid way to unwind as thoughts of the day are shared.
Our destination was a modest playground about 1.5 miles from a trailhead.  Young Paxton walked the entire way. There as the two children played on the equipment with other children, we adults exchanged pleasantries with the other adults.  Parents that take frequent family walks report that the walking habit is an effective way of getting to know their neighbors.  It is easy to understand how a neighborhood walk with the family and where neighbors are met leads to a sense of community that feels safer and more connected.
The Moneywalker has rarely felt more relaxed and happy while enjoying quality time with his adult family members and their children than from this stimulating family walk.
MoneyWalker

Thursday, September 12, 2013

Caloric Savings of a Resistive Exercise Program


Weight = 177.6 lbs.,

Coinage found = $2.34; best find, a quarter in a coke vending machine coin return.

MidCity Nobility Encounters = Ellison hit me for “money to buy a can of fix-a-flat so that he, his wife, and child back up the road can get back home.”  I had about two bucks in my pocket from the found change.  Ellison was smooth, my least favorite type of MidCity nobleman.

Nike GPS update: Milage = 5.24 miles (longest of 19 total GPS walks); Calories burned = 520; fastest mile = 17’24” minutes per mile.

Feature Topic: Caloric Savings of a Resistive Exercise Program

How important is resistive exercise training for weight maintenance and weight loss for people over 44?  What is known is that metabolism noticeably slows in the mid forties and continues to decline for life. The MoneyWalker asked Dr. Mark Loftin, Associate Dean School of Applied Life Sciences at the U. Of Mississippi and Fellow of the American College of Sports Medicine to estimate the calories that could be saved for dietary consumption if the metabolism of a 70 year old was the same as a 30 year old.  A moderately active 30 year old will not gain weight if he keeps his caloric consumption between 2600 and 2800.*  Dr. Loftin predicted that if the large muscles of the body retained the same muscle/fat ratio at age 70 as that retained at age 30, the body’s muscles by retaining more muscle tissue and less fat would increase metabolism rates by 10%.  It is estimated that a moderately active male at age 70 requires between 2200-2400 calories.  Thus, utilizing a resistive exercise program that enables a 70 year old to maintain the fat/muscle ratio of a 30 year old, the individual can increase his daily caloric intake from 2200/2400 to 2420/2640 level without gaining weight.
MoneyWalker

*Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living. Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent). An active person walks more than 3 miles daily at the same pace, or equivalent exercise.

Gender
Age
Sedentary*
Moderately Active*
Active*
Females
19-30
31-50
51+
1800-2000
1800
1600
2000-2200
2000
1800
2400
2200
2000-2200
Males
19-30
31-50
51+
2400-2600
2200-2400
2000-2200
2600-2800
2400-2600
2200-2400
3000
2800-3000
2400-2800

Wednesday, September 4, 2013

Bildungsroman Walking and All Things Moral

 

Weight = 177.2 lbs

Coinage = $1.04

Best Coinage Find = 12 coin scatter in the Rouse’s Grocery parking lot, ten pennies, a dime, and a nickel.

GPS Data: Miles walked = 3.67; Time = 1hr & 13 min;  Calories consumed = 364.

Photo credit = MoneyWalker iPhone, a blown up shot reminds me of the British Isles and the North Sea.
 

Feature: Bildungsroman Walking

Watching Miley Cyrus do the twerk amounted to a cultural collision  for the MoneyWalker.  She needs to spend more time walking and thinking about moral and psychological growth.  Walking while reflecting on how to improve one’s essence or character is the purpose of bildungsroman walking.  The photo showing this morning’s sunrise over MidCity New Orleans depicts a moment perfect for bildungsroman walking inspiration.
MoneyWalker
1Bildungsroman as a term was introduced to the MoneyWalker from the Anthony Trollope Yahoo Reading Group and in that context is a German novel genre about the moral and psychological growth of the main character.


Tuesday, September 3, 2013

I've got You Under My Skin Incentive System

Weight = 176.6  Need to move into the 175s.
Coinage = $2.39  A great coin day.
Best Find = a six-quarter scatter in a parking lot, very rare.
Photo = from iPhone
Feature: One Month Review of the MoneyWalker’s Token Incentive System for a Resistive Exercise (RI)Program ®
Over the years, the MoneyWalker has started many resistive exercise programs only to discontinue the work after a few sessions.  The reasons, perceived boring use of time combined with the hard work involved in moving the resistive weight loads.
This start-up, now one month old utilized a scientifically designed Token System to keep me engaged. The basis for the system is to tap into our basic need for external reinforcement and rewards.  For each of the completed ten workout RI stations, a token is placed on a token chart (see photo).  Thus participation is the focus of the incentive system.  Each successful work-out garners ten points.  However, performance is also rewarded, but less so.  The RI program utilizes an 8-10-12 repetition and an ever increasing “load” formula.  For example, I started with 8 repetitions of 65 lbs of weight for a bench press RI repeated twice—a two set program.  After ten days of monday-wednesday-friday RI work-outs, I was able to add two repetitions so that the 65lbs was lifted 20 times to earn the token rather than 16 times.  A careful examination of the photo shows a five token cluster in the extreme right column.  These tokens were based on the performance improvement.
Now the good part, after earning 100 points (note the broad dark line) I rewarded myself from the redemption category for 100 points.  From the several rewards, I selected a Jersey Boys CD by the original Broadway cast—hit it maestro, “I’ve Got You Under My Skin.” 
I`ve got you under my skin
I`ve got you deep in the heart of me
So deep in my heart, you`re really a part of me (baby, Ba-baby)
I`ve got you under my skin
So far, so good!  The full incentive system is explained on the Aug 10, 2013 post.  For now, the token system is working, the habit is"getting under my skin."  (Lyrics by Frankie Valli)
The MoneyWalker

Sunday, August 25, 2013

Five Tips for Losing Weight and Keeping it Off


Weight = 177.6 lbs, slight step backward

Coinage = $.59, regression effect with yesterday’s $3.92.

Best Find = a curb quarter, quarters are hard to find on the street.

Topic: Five tips for keeping weight off, especially if you are 50 or older

You’ve lost weight, now how do you keep it off?  Borrowing from the National Weight Control Registry, people once diagnosed as seriously overweight or morbidly overweight, but who have lost 69 lbs or more and kept their weight off for ten years have all followed a similar four-point path to avoid the yo-yo factor (losing weight then putting it back on.) 

One:      Eat breakfast every day. (For forty-five years and older folks, a high protein breakfast is important for metabolism.)

Two:      Weigh on a reliable consistent scale at least once a week. (I recommend ever day weighing for higher accountability.

Three:   Exercise by walking or similar aerobic program one hour each day.  (At about age 55, the walking program should be at least four times weekly and a resistive exercise program three times weekly)

Four:     Follow a low calorie/low fat diet.  (Track your food intake with a journal and count calories.  Limit eating out and when you do share portions and bring food home.)

If you want to lose weight, follow the same plan.  If you are 45 or older, add a fifth component, follow a three-time weekly resistive exercise  and stretching program.  After 45 years, muscle metabolism slows dramatically and continues over the balance of your life.  Muscles turn to fat and worse, the calories formally burned by a healthy metabolism are left to accumulate as general fat, often belly fat.  However, a resistive exercise program can dramatically facilitate a healthy metabolism rate.

Keeping muscles strong requires systematic protein consumption.  As for protein, 45 and older need 46 grams (women) and 56 (men) grams respectively each day.  For example, good sources for a man include 1) glass of milk, 8 grams; 2) 3 oz of meat, 21 grams; 3) cup of dry beans, 16 grams; and 4) 8 oz of yogurt, 11 grams.

Review the MoneyWalker’s recent blog about how to start and maintain a resistive exercise program.

MoneyWalker

Saturday, August 24, 2013

Hi, My Name is Edward Eason

Weight = 176.8 lbs., won't celebrate yet, but the 175s are in sight.

Coinage = $3.74, quarters were in all the money hot spots

Best find = "trail along" coins, two dimes, a nickel, and three pennies over a thirty foot stretch of curb as if someone had a hole in their pocket.

The MoneyWalker Meets Edward Eason

During my seventy decades, today was the first time I've introduced myself to a person with the last name Eason.  Gridlocks aside, and that he was obviously a member of the MidCity nobility, the MoneyWalker (aka Bob Eason) was excited.  The meeting started the same way, "Do you have a couple of quarters you can spare?"  Not really a question but an entree into his next response after he noticed the bait had been taken, "Or anything that you can spare."  I stopped digging after $1.10, my usual limit.  He took my questions nicely. He had a military background;he had lived all around; he was a percussionist; he was 43 but looked younger; he was articulate giving signs of a good education; he had a government permanent disability pension; and he was homeless.  We talked some about my walks and how much money people leave on the ground. Then I bid farewell and wished him the best.  "You too, you're a cool dude." he said. 

Not immediate relatives, but neither of our ancestors came through Ellis Island.

MoneyWalker

Friday, August 23, 2013

Donald Pushed Back


Weight = 177.4 lbs.; holding on in spite of Ms. S making chocolate chip cookies.

Coinage found = $1.92; two different quarter curb finds.

No GPS data, phone was dead

Topic: Donald Pushes Back

Recently the Moneywalker has been embracing the “nobles of MidCity” New Orleans.  Rather than turn these street residents away, if they ask for “bus money,” and if I have change from the walk, it is offered.  I always introduce myself and ask for their name.  Eye contact and a brief conversation are encouraged.  Smugly, I felt their humanity, and mine, were being enhanced. 

Turns out, exchanging aspects of humanity is a tricky transaction.  For example, on the walk, a gentleman was getting out of a streetcar and heading directly toward me.  Central casting would not have used him—way over the top even for Hollywood; old tennis shoes with no laces, beltless pants held up with his hand, matted hair, and unshaven.

Certain that he would ask for a handout, I preemptedly offered him four quarters. 

MoneyWalker: “Sir, could you use this change?”

Noble: without a preamble of thanks but with a certain swagger stated, “This money is just in time.”

MoneyWalker: “My name is Bob, what is yours?”

Noble: with a street nuance mumbled “Donald.”

MoneyWalker: not understanding, “Pardon, I missed that.”

Noble: with some impatience spelled, “D-o-n-a-l-d.”

MoneyWalker: sensing the humanity transaction was nearing an end, “Well, nice meeting you Donald.”

And thus the episode closed.  If the MoneyWalker’s ego  needed a little appreciation, it was not Donald’s problem.  Somehow the word patronizing surfaced, regardless of one’s status in life, no one wants to be patronized.

MoneyWalker

Sunday, August 18, 2013

Joys of A Familiar Walk


Weight = 177.4 lbs. and holding

Coinage = $2.67, best find, two quarters at a car wash.

Distance traveled = 4.01 miles (distance and other data calculated by Nike Cell Phone Ap)

Calories Burned = 399, Note: data now shows a great rule of thumb, one mile equals 100 calories regardless of speed or walking, running, jogging modality.

Average speed of walk = 18.36 minutes a mile

Blog Feature: Joys of A Familiar Walk, (What the MoneyWalker will now call a Drabble Walk named after novelist Margaret Drabble.)

Says Drabble, “There was something more than the daily pleasures of streets well trodden, faces well known, small moments of architectural madness and felicity amidst acres of monotony.  There was some inexplicable grace…” from Part One, The Needles Eye
Like the orange man says, a good walk is great for mending the blues.
MoneyWalker

Sunday, August 11, 2013

Center For Diseases Update on Resistive Exercise

Weight = 177.4 lbs, a good weigh-in.
Money Found = $2.12, three good finds including two quarters in a newspaper machine and 2 curb dimes.
Ground Score = a half-full container of charcold lighting fluid and a decorative wall hook.
GPS data = Miles, 3.58; time, 1:09.54; Calories 358

Comment:  An update from Center For Diseases Control stated that in the last five years American adults have begun to exercise more with about half meeting CDC's recommended cardiopulmonary aerobic bouts.  Some bad news, only about 20 percent are meeting the resistive exercise stretching recommendations. 

MoneyWalker

Saturday, August 10, 2013

A Resistive Exercise and Stretching System for "Young" Seniors With Incentive System

Bench for bar bells

Stationary bike

Dumbbells and free weights storage

Mat for stretching with graded rubber stretch bands

Token incentive system




Developing a Ten Station Inexpensive Barbell and Dumbbell Resistive Exercise Training Program

With Stretching Including an External Incentive System for “Young” Senior Adults

1.       Select six permanent exercises, one for each major muscle group, two resistive exercises  (RE) from  10 rotating RE exercises, and two  mat stretches such as  hamstrings  and neck/hips.  (Buy a book or use internet.  Be cautious of RE systems for “old people.”  The authors sometimes patronize older adults.  Gerontologists label those 65 to 75 as “young old.”  Young old are not usually building “six pack abs” but attempting to maintain strong muscles for elevating the metabolism and for balance and posture.  Thus a ten station RE program lasting less than an hour is ideal for this goal.

2.       The major muscle groups include the back, upper arms, shoulders,  chest, thighs, and abdomen.  Use books or internet to select one RE for each muscle group.  Sometimes a given RE will exercise more than one muscle group.

3.       Use a set/repetition/intensity/duration formula.  For example, two sets, of eight repetitions, at 65  lbs, 3 days a week using barbells to do “bench press.” 

4.       Resistance is increased by adding more repetitions, more weight, or optionally,  additional sets.  One set is performing a RE 8 times.  Intensity is the amount of weight in pounds lifted once.  The eighth lift should exhaust the muscle so that a ninth lift would be very difficult.  Wait one minute and complete the second set of the RE.  Duration refers to three  RE workouts  a week with at least one day of rest between RE bouts. 

5.       Reps formula by muscle groups

a.       “How many reps formula” for most  muscles groups (chest, back, shoulders, upper arms) begins with 8 repetitions, then 10, stops at 12, then resistance is increased by adding more weight  in five pound increments.

b.      Abdominal  muscles, repetitions gradation are 25-50, 51-75, 76-100 reps (sit-ups is an example)

c.       Stretches can start with 4 repetitions (see instructions from book or internet)

6.       For each weight selected, determine starting “intensity” using approximately30% to 40% of total body weight. For example, 180 lbs times .35% = 63 lbs. Because the standard 6’ bar weighs  approximately 15 lbs., round up to 65 lbs. so as to keep balance when adding  two ten lbs weights for a 65 lbs total lift.  The lifter should be able to lift this 8 times, rest one minute, and complete a second set.

7.       Perform stations according to renderings and instructions of selected exercises placed on a weight room bulletin board.

8.       Build a home gym with a bench, barbells, dumbbells, floor mat,  rubber stretching strap, bulletin board, & flexibility rubber strap ; or join a gym.  Used equipment bought through newspaper ads or garage sales is a good way to start.

9.       Develop a reward system based on “participation” and  “performance.”  But allow participation to be the main source of the incentive system with performance providing nominal bonus points.

10.   A sample scientifically validated extrinsic-based incentive system follows:

a.       For a resistive exercise workout, perform six permanent, two rotating, and two stretches for a total of ten exercises.  Each station performed twice (two sets) according to formula receives one point; thus, a fully completed 10 station work-out earns ten points.

b.      One bonus point may be obtained by increasing the exercise by two reps.

c.       One bonus point may be obtained when adding weights to one of six permanent exercises. ( See one above)

d.      Plateaus include 100 points, 250 points, 500 points, and 1000 points

e.      Rewards:  (points are accumulative, that is the first one hundred points gains a modest reward but the 100 points continue to accumulate toward the 250 point plateau where a more significant reward is gained; then 500; then 1000 and start over.  Create your own specific rewards  from modest to major.)

                                                               i.      100 points: i. movie ii. Trip to Barnes and Nobel  iii. A new book, iv. other

                                                             ii.      250 points: i. 3 star restaurant ,  ii. A traveling Broadway show, iii. other

                                                            iii.      500 points: i. power tool from Sears/HD/Lowes, ii. Out-of-town trip, iii,  other

                                                           iv.      1000 points: i. major destination trip, ii. New weight system for the gym, iii. other.

Thursday, May 23, 2013

"What 'ya fix'en?"


Weight = 177.6 lbs, about the same as last weigh in.

Coinage = $2.02

Best Find = a “Ben scatter of pennies” (where someone just unloads all of their loose pennies on the curb) eighteen pennies in the scatter.

Comment:  “What ‘ya fix’en?”  On my fitness walk while checking the parking lot of Rouse’s Grocery for dropped coins, a “healthy” woman was heard asking “What’ya fix’en?”  I couldn’t hear, but given New Orleans culinary legacy and being that it was Sunday morning, it had to be something good—Gumbo, Jambalaya, Andouille, Crawfish Étouffée, Shrimp Creole, Muffulettas, Po-boys, Red Beans and Rice, Oysters Rockefeller, Trout Almondine, Bread Pudding, Bananas Foster, Beignets, and on and on.  These are all world famous for their savory tastes. Unfortunately they are all loaded with calories.  I treat myself to these delicacies but reduce the portion sizes and more frequently eat low calorie meals. 

What ‘ya fix’en for Memorial Day?  Burgers?  Use .93 lean and cut the cheese.  Have a good one.

MoneyWalker

Sunday, May 12, 2013

Hostel Walking

The India House in Mid-City New Orleans


Weight = 177.6 lbs and down

Coinage = $4.24  Quarters and dimes in the curbs and the hot spots. 

Best Find = One super-find in a newspaper vending machine. (50 cents or more in one location)

Walking and staying in a Mid-City hostel

I’ve never stayed in a youth hostel but I admire their residents; many are avid walkers.  In Mid-City New Orleans there is the India-House hostel.  Their guests walk to the Quarter, to Jazz Fest, our famous above-ground cemeteries, to the neighborhood restaurants, and dozens of other interesting areas.  Several arrive in cars, others are international students on limited budgets.  Hostels are defined by their diversity of nationality, gender and race, but most guests have one thing in common, they are thin; possibly from all the walking.  The India House is a MoneyWalker “hot spot.”  For some reason these young travelers frequently drop money along the curbs and parking lot of the establishment.  I usually route my walk to this interesting building. From their building, this morning’s walk netted $.52, two quarters and two pennies. 
MoneyWalker

Sunday, April 28, 2013

Ageism and Mayday


Weight = unknown, too busy with renovating bath and kitchen at Folsom to take mind.

Coinage = $.01 on residual walk to Home Depot to fetch materials for Folsom project, about ½ mile round trip.

Observation = Today, ageism reared its ugly self.  The term was coined in 1969 by Robert N. Butler to describe discrimination and patronization against people my age (about 35 in “mind” years and 70 in calendar years).  So on my residual walk (any walk that is not a planned daily fitness walk) I had just found a penny and a few steps later a  ground score (a non-monetary find, in this case a device used to mix sheetrock “mud” or joint compound).  Still zooming and scanning the curbs, I failed to notice a one inch high fault in the sidewalk.  My foot caught the elevated slab in such a way as to lose balance instantly.  Sometimes the brain signals and SOS message, to make bodily adjustments so as to regain one’s balance.  This was a mayday signal, the Moneywalker was going down.  Being experience in the art falling, the ground score was discarded and the hands braced for the fall.  Perfect landing, the wrist, elbows, and shoulders absorbed the shock without even one scuffed palm or knee.  The problem occurred on the way down when I noticed three generous folks observing the entire production.  They rushed to my rescue assuming the worse, that the old gentleman must certainly by in need of an ambulance, or at least helped to his feet.  I looked them in the eye, thanked them for their concern, and before they could lay a hand, was back on my feet zooming and focusing in search of the next find.

Caution out there walkers, cars are not the only obstacle that must be monitored; sidewalks can result in nasty spills.  As for growing older, the Moneywalker plans are to push the “mayday” of living back at least ten more years, then we will see.

Moneywalker