Monday, April 17, 2017

Old School Keyboarding: 20-1-7 Challenge Week #16


Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
Old School Keyboarding: 20-1-7 Challenge Week #16

When my Mom's Alzheimer disease prevented her from recognizing me as her daughter, the only way I could consistently engage with her was through music. Christmas carols, children's songs and Broadway show tunes would almost always bring a smile to her face, and her eyes would often brighten as she nodded and sang along. My most cherished memory from those last challenging years was sparked by this connection. After singing Christmas carols nonstop for nearly an hour, my mom spontaneously grasped my hands, made full eye contact with me, and in a fleeting moment of clarity, announced, "Jill, you know I love you." What a gift! 

As such, my eyes quickly zoom in on articles such as the "Effects of Music Learning and Piano Practice on Cognitive Function, Mood, and Quality of Life in Older Adults" . I'm always encouraged to see more evidence that playing the piano positively affects the brain, and yet at the same time,  I have walked past MY piano without touching the keys for longer than I care to admit (think years, not months).

So- this week's challenge is to bring back PIANO playing into my life's routine, if only for a few songs per day. I will be VERY rusty, but I believe at least a few songs are so deeply imprinted in my neural pathways and fingers that they will jumpstart my musical engine (Scott Joplin's Maple Leaf Rag is a must.)

For those of you "playing along" with my 20-1-7 challenge who do NOT play piano but own one...now is a great time to start lessons! If you neither own nor know how to play, feel free to choose a different instrument or simply sing out loud a few songs.

BOTTOM LINE: This week's challenge is to play the piano for at least 10 minutes per day.

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST

20-1-7 Challenge Week #10: No W(h)ining

20-1-7 Challenge Week #11: YOGA 

20-1-7 Challenge Week #12: CLUTTER CONTROL



20-1-7 Challenge Week #14: Hide It 

20-1-7 Challenge Week #15: Nuke It   Feedback: Microwaving the kitchen sponge before and after use was a simple habit quickly adopted by our whole family. 

Monday, April 10, 2017

Nuke It: 20-1-7 Challenge Week #15

Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
NUKE IT: 20-1-7 Challenge Week #15


How do you clean/sanitize the sponge that you use to clean your family's dishes, pots & pans? Like sneakers, kitchen sponges are replaced far less frequently than recommended. When researchers check bacteria counts on kitchen sponges, the numbers are are impressive- both in restaurants and in homes. (Oct 2016, International Journal of Food Science, Microbiological Safety of Kitchen Sponges Used in Food Establishments)

It makes sense that a sponge is the ideal culture ground for bacteria, as moisture combines with tiny food particles from scrubbing. However, I'll be the first to confess that I only recently began "nuking" our sponges, which I find to be easier to remember than tossing the sponge in the dishwasher. Interestingly, microwaving your damp sponge for 30 seconds or tossing your sponge in the dishwasher with your dishes are both more effective than using chemical sterilizers, such as bleach. 

How much does sterilizing your kitchen reduce the spread of measurable disease? I wish that I had an evidence-based answer, but I do not. What I know is that the vast majority of Americans consume the highest proportion of food in their own home, and food-borne illness is extremely common. For me, cleaning the sponge (and replacing the kitchen sponge at least every other week) is a simple healthy habit, like using only dishwasher-safe cutting boards that you wash after every use.

BOTTOM LINE: This week's challenge is to make it a daily habit to microwave your kitchen sponge for 30 seconds to reduce bacterial counts in your own kitchen.

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST

20-1-7 Challenge Week #10: No W(h)ining

20-1-7 Challenge Week #11: YOGA 

20-1-7 Challenge Week #12: CLUTTER CONTROL




20-1-7 Challenge Week #14: Hide It FEEDBACK: For me, placing my phone in my purse is a simple, easily sustainable, safety habit. Your car should be a texting-free zone, and driving without visible access to your own phone will make you frighteningly aware of how many drivers sharing the road with you are more interested in THEIR phones than traffic. 

Monday, April 3, 2017

HIDE IT: 20-1-7 Challenge, Week #14



Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
HIDE IT: 20-1-7 Challenge Week #14
I'm frankly embarrassed with the frequency that I use the "FIND My iPhone" App (what a Godsend for distracted minds!) However, this week's challenge is not to FIND it, but to purposefully HIDE it- when we DRIVE. Parents of teenagers- what do we tell them every day? "DO NOT TEXT & DRIVE", right? RIGHT.

And then- how many of us have our iPhones sitting in the drink holder...calling our names, pleading with us to simply take a peak at that red light? Or stop sign. Or maybe just a glance, without touching, in response to the beckoning vibration of incoming messages. So what are we actually doing ourselves, and teaching our young drivers? You guessed it- our actions are saying that you CAN text and drive.  

Tomorrow, HIDE IT. Put your iPhone in your purse, backpack, glove compartment or back seat. Leave on your bluetooth for emergency, truly hands-free calls if you must, but STOP LOOKING AT YOUR PHONE. Focus your attention on the road and the other cars- and all those drivers who are texting, checking messages, and NOT looking at the road. It's terrifying, no joke.

What if you need for phone for GPS and no one else is in the car to help you? Trust me, these smart phones can talk out loud- no visual needed.

BOTTOM LINE: HIDE your smart phone from sight BEFORE you start driving, and take it out when you are parked with the engine turned off. And please, challenge your spouse, kids & friends to do the same. 


20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST

20-1-7 Challenge Week #10: No W(h)ining

20-1-7 Challenge Week #11: YOGA 

20-1-7 Challenge Week #12: CLUTTER CONTROL


20-1-7 Challenge Week #13: NEW SHOES- Feedback: my knees, shins and hips thanked me immediately for getting brand new running shoes, and I have put a reminder on my calendar to examine my SOLES in 6 months. 


Monday, March 27, 2017

If the SHOE Fits...20-1-7 Challenge Week #13



Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
If the SHOE Fits...20-1-7 Challenge Week #13

While the saying goes "If the shoe fits, WEAR it," this week's challenge is almost the opposite, because we are talking about your athletic shoes. Call them sneakers, tennis shoes, running shoes, whatever- here is the important challenge. Look at the bottom of your shoes. If the tread is obviously worn smooth in any part, it's time for NEW shoes. My mantra is "yes, new shoes may be expensive, but NEW SHOES are cheaper than NEW KNEES (or hips)."

Over and over in my twenty years of practicing family medicine, I see injuries/aches/pains that can be prevented by proper footwear. If you are walking or jogging regularly for exercise, odds are good that you should be replacing your shoes every six months...even though the "shoe still fits"- meaning you have no foot pain, and the tops may even look "practically brand new". 

Look closely at the picture above, and notice the circle pattern...and lack thereof, in an unequal fashion on the two shoes. When these shoes were new, every section had that circle and line pattern. Now you can clearly see I have worn through the tread, and I am overdue for new shoes. 

BOTTOM LINE: Look deep into your "soles" to see if it is time for new shoes! While this is not my typical "daily" 20-1-7 Challenge, I will commit to getting new shoes TODAY that I will wear in my daily 2-4 mile dog-walks. 

PS. I strongly encourage you to head to a local running shoe store with experienced and knowledgable sales people to be properly fitted for shoes. They should not only measure your foot, but watch you walk/run/jog to help advise you on your shoes. Locally here in Austin, I recommend Ready to Run.

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST

20-1-7 Challenge Week #10: No W(h)ining

20-1-7 Challenge Week #11: YOGA 

20-1-7 Challenge Week #12: CLUTTER CONTROL- in 10 minute daily organizational attacks. FEEDBACK: Wow, I should have started this decades ago! At least for my personality, this technique worked wonderfully. I am amazed how much I was able to get done in a short burst of cleansing, one drawer at a time. By picking the areas I spend the most time (like bathroom/kitchen drawers and laundry room), I am reaping the mental benefits of feeling more calm and simply by removing visual clutter. 

As for my YOGA do-over...less success there. Perhaps I need to try an actual class some time- for me, the less interactive apps were a bit of a hassle to use (to look at the small screen, figure out the pose, etc.) I also had achy wrists (from computer overuse on a photoshop project) that contributed to sapping my motivation for yoga poses.


Monday, March 20, 2017

CLUTTER CONTROL: 20-1-7 Challenge Week #12

                           *"AFTER" Pic of my Closet                *Roll up Magazines for Boots

Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
CLUTTER CONTROL: 20-1-7 Challenge Week #12: 

My family is NOT inherently neat and tidy. Paper clutter engulfs our kitchen counters, home office and dining room table ten times faster than I can sort, record, and recycle. Scientific studies have well documented that visual clutter ADDS significantly to stress/anxiety, and that LACK of clutter does the reverse. I tend to be an all or nothing person, so when I start to spring clean, I obsessively purge one closet or room, taking the entire day. Point in case- in January, I literally took every single thing out of my walk-in bedroom closet (which had not been emptied since we moved in 20 years ago!), and then re-filled starting from scratch. It took NINE HOURS...but I am happy to report it has stayed beautifully neat with relative ease, especially since I donated an SUV carload to charity, considerably thinning out my wardrobe. Every morning, my clean closet makes me smile, and even motivated me to clean the adjoining bathroom drawers and linen closet- but I never reached beyond the master bath. 

So- this week's challenge canNOT be to clean a room every day, because like the rest of you, I can't spend a ton of hours on this! Since I have an "ahem" SLIGHTLY competitive nature, I decided to go with a ten minute, stopwatch (phone timer) controlled cleaning/organizing spree per day, racing the clock to see how much I can accomplish. I realize I have drawers that can't be touched in ten minutes, but I'm betting I can find at least 7 areas in my home that concentrated 10 minute purging can make a significant impact. 

What method should you use? Right now, the Marie Kondo method is certainly sweeping my Facebook pages, and I'll admit though I laughed at the "does this item spark joy" approach initially, I actually have found it to be very liberating, allowing me to "release" many things- especially clothing- to new owners, rather than tucking that old beloved shirt back into my stuffed drawer. I will confess that I now have three boxes set aside to mail off to create t-shirt quilts for our girls (yes, there's a groupon for that! I will no longer save this in the garage for that day that I take up this new craft.) As I cleaned, I ironically unearthed  The Clutter Diet from my clothing shelves- and found useful tips there as well, like using a rolled-up magazine to make your boots stand up (great use for my journals!) Whatever works for you!

BOTTOM LINE: This week I will challenge myself to daily 10-minute cleaning attacks on my clutter clusters, in the hope of decreasing visual clutter to decrease stress!  (*and I will actually DO last week's YOGA challenge. Typing this to hold myself accountable!)

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST

20-1-7 Challenge Week #10: No W(h)ining

20-1-7 Challenge Week #11: YOGA FEEDBACK: 
Well, once I started vacation, I completely dropped the ball on this one. No point in lying, right? LOL! Good news is I am making the rules, so...I am actually adding the yoga challenge to this week's challenge, doubling up. Sometimes we all need "do-overs!" 



Monday, March 13, 2017

A Bit O' Yoga: 20-1-7 Challenge Week #11

Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
Bit O' YOGA: 20-1-7 Challenge Week #11 

YOGA...As a family physician, I have recommended yoga for many of my patients. Honestly, I'm hard-pressed to think of anyone who might NOT benefit from yoga. For myself, however, yoga falls into the flossing teeth category- I KNOW I should do it, I know that "older me" is going to be mad at current me for not doing it, but I haven't been able to find a way to make it stick. So, here I go again- it's well worth another shot! Full confession- I have never actually attended a yoga class, partly because I am not blessed with the "flexible" gene, and have always been embarrassed when stretching in other aerobics classes. I have, however, purchased and used multiple yoga tapes and DVDs, so I am familiar with the basic poses and truly have found yoga beneficial...but have not managed to keep it an ongoing priority. For this week's challenge, I am shooting low and going to download a few different apps that target a brief yoga daily stretch. 

BOTTOM LINE: This week I will bring back a "bit 'o yoga" in my life by adding in daily guided yoga stretches through using 5 Minute Yoga & Daily Yoga Apps. 

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST

20-1-7 Challenge Week #10: No W(h)ining Feedback:
Phew! It's amazing how much we can associate a beverage or food with relaxation/celebration/reward, and I definitely missed my wine with dinner. As I head off to spring break vacation in California, I will enjoy wine again- but this is a great exercise to repeat every few months to be sure I am not exceeding medically recommended limits.

Monday, March 6, 2017

No W(h)ining! 20-1-7 Challenge Week #10


Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
NO W(h)ining! 20-1-7 Challenge Week #10 

Do you enjoy a glass or two of wine with your dinner? Me too! Wine in small amounts is happily shown to be medically beneficial. However, many of us do not limit ourselves to the "up to one 4-oz glass of wine for women, and up to two 4-oz glasses of wine for men." How much wine is too much? If you stop at 2 glasses every night with dinner, and have no hangover or other obvious ill affects, is that okay? Well...

Medically, the evidence shows us what I already stated above- women should not exceed one 4-oz glass, and men should not exceed two. (Grab a measuring cup next time you pour wine at home, because odds are good that your "one glass" is actually two servings.) During my training, when a fellow medical student asked "how much is really too much", a wise older attending physician taught us a helpful rule of thumb. What's "too much"? If your doctor told you today that you MUST completely give up (insert substance or activity of choice here) for a month, and your first reaction is a small sense of panic...then you are drinking/eating/doing too much of that item. As such, throughout the year I periodically do a self-check and give myself at least a week long break from whichever food/drink/activity has crept up to "need" levels. [Note to self...social media check-ins during the day are likely next on my list.] 

BOTTOM LINE: This week, no wine! (If you are playing along, please note that this means no alcohol of any kind...I simply do not drink beer or hard liquor, outside the occasional margarita.)

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST FEEDBACK:  Adding light weights back in to my routine is a keeper- love how quickly I can see improvement. Down side- because this was not every day, I needed extra reminders. I think I will be more consistent if I keep this as a set time every day, but alternate weights and stretching. 

Monday, February 27, 2017

RESIST: 20-1-7 Challenge Week #9


Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
RESIST: 20-1-7 Challenge Week #9
Resistance training should be included at some level for all adults, regardless of fitness level. Increasing lean muscle mass through resistance exercise has been shown to have numerous benefits, including increasing your resting metabolic rate, reducing fat (and related, reducing risk of developing type 2 diabetes), improving mobility and decreasing falls, enhancing cardiac health (through improved lipid profiles), improving bone density and even improving self-image. So why don't we all make time for it?

Many people equate resistance training with mandatory GYM attendance, and when that habit falls off, the weights disappear. However, small free weights (3-20 pounds) easily fit into our homes, stored under a bed or in a corner. I admit to having a small collection with various covers...pictured above is my favorite 5 pound set. Don't have any? Head to your favorite super-store and add them to your shopping list, because this is NOT a big ticket item- you can easily find some for less than $10. 

How often should you use weights? The good news here is that 2-3 times per week is plenty, as you should not lift weights with the same muscle groups two days in a row. 

Do NOT jump in to resistance training by seeing how much weight you can lift- that's a recipe for injury. Note that MY weights start at 3 pounds (for triceps) and 5 pounds (for biceps and other upper body work). I max out on home weights at 10 pounds- which is plenty for my small frame. Please talk to your doctor if you have any chronic medical challenges (from diabetes, to seizure disorders, to hypertension, to arthritis, etc) before you launch in to a new strength training program, and if a personal trainer or physical therapist is an option- go for it! If you are like me, and have had plenty of instruction on proper technique but have simply fallen off the weight lifting wagon, simply "START LOW & GO SLOW". 

BOTTOM LINE: This week I will re-introduce some basic low level resistance training into my exercise routine, starting with 3 and 5 pound weights for upper body toning. 

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ FEEDBACK: Using the app"Sleep Cycle" gave me a great visual display of the time I spent in bed, plus a very accurate assessment of the time I was actually asleep. I do not know how they translate the awake/asleep/level of sleep into their "sleep quality" percentage (so I cannot vouch for the medical evidence accuracy), but I found the overall feedback very useful. I plan to continue using this (or a similar) app for the next few months. 

Monday, February 20, 2017

ZZZZ: 20-1-7 Challenge Week #8

[Photo credit: L. Lampert & her precious puppy, Tucker]

Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
ZZZZ: 20-1-7 Challenge Week #8 

How many hours do adults need to sleep at night? The throw down answer is eight hours, though it varies from 6-10 hours on an individual basis. However, with the introduction of electronic screens into our bedrooms, many of us are using screen time to wind down...which is at least a double whammy on our sleep. Social media sites can suck us in to story after story, and fully advertised "addictive" games like Candy Crush can easily steal an hour of precious sleep time. Meanwhile, staring at that blue-lit screen in the last hour or two before sleep is tearing down the quality of our sleep. SO- 20-1-7 challenge for week #8 is all about the Z's and improving both quality and quantity of sleep.
  • First- I will use an app to make it easy to keep track of the actual time I am spending in bed (both awake and asleep). Fitbits work well for this, too
  • Second- I will cover my clock so I don't check the time when I wake up (which I typically do several times/night).
  • Third- I will turn the figurative clock back and read an actual, real-life book for 15-30 minutes before I head to sleep (and commit to no electronic screen in the hour before bed).
BOTTOM LINE: SLEEP restores our brains and our bodies, so this week will focus on assessing and improving my own "sleep hygiene". 

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS FEEDBACK:  Honestly, putting a visual reminder with my pill dispenser worked like a charm for me- should have done this decades ago! 

Monday, February 13, 2017

FLOSS: 20-1-7 Challenge Week #7


Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
FLOSS: 20-1-7 Challenge Week #7


This week is a straight-forward nod to both our future "older" us and our dentistry colleagues:   FLOSS!! 


When I think about flossing, I remember a commercial from years ago with a spunky elderly woman munching on a carrot, saying "you don't have to floss ALL your teeth- just the ones you want to keep!" And then I think of my 94 year old mother-in-law, who kept all her teeth beautifully functional by doing just that...and then I wonder why the heck I cannot seem to maintain this simple habit.

Logic has it that if we brush our teeth twice a day, every single day, then we should be able to add flossing to the routine, but my experience is that most people do not. I find plenty of motivation to floss the month (or at least couple of weeks) before each routine dental appointment, but then I seem to fall off the wagon. However, I'm ready to give it another go...so I'm trying a new technique this week. 

Using a medication dispenser has me back on track taking my prescription medication and my doctor-recommended vitamin supplements, so I am going to try to mentally LINK flossing with taking my medication by putting a note in my pill box. 

Use whatever reminder works for you. I'm grossed out by yucky teeth, so sticking a picture of that on my bathroom sink would only turn me away, but I know other people who have used this for motivation. Conversely, a picture of a GORGEOUS toothy smile might motivate others. PS. With Valentine's Day tomorrow, perhaps thinking of kissing someone special- and how much nicer that image is with healthy teeth and gums- will spur us on this week! Also, if your Valentine treats include chocolate or other sweets...extra dental care is another "valentine" we can give ourselves.

BOTTOM LINE: We all KNOW flossing helps our teeth and gums, but most of us need some extra reminder/motivation/nudge to make this a daily habit. Figure out your nudge, and DO IT!

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST FEEDBACK:  I truly enjoyed this challenge, and completely changed up (added to) my daily walks with our dogs, adding in at least an extra mile or two on new roads every day. And bonus- for the record- the scale budged in the right direction.

Monday, February 6, 2017

EXERCISE BOOST: 20-1-7 Challenge Week #6


Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
EXERCISE BOOST: 20-1-7 Challenge Week #6
When my  patients are frustrated with a lack of measurable results despite sticking faithfully to a new exercise routine (translation, not enough pounds lost on the scale), the temptation is to blame poor metabolism, hormones and age. And sure, those things all play a role!  Ultimately, we have to agree that WHATEVER your metabolism is, and whatever food choices you are making, if the scale isn't budging, then what you are doing...simply IS NOT ENOUGH FOR YOU. Period. It doesn't mean you aren't exercising and aren't eating healthy foods- it just means you can't keep doing the same thing and expecting different results. That's the definition of insanity, right? And yet, how often we fall into that pattern. 

So- this week's challenge is not to change anything you are currently doing, but to ADD in a TEN MINUTE "BOOST" to your exercise routine. 

What counts as a BOOST?
ANYTHING that kicks it up a notch, by either increasing INTENSITY (walk faster or walk/jog), increasing DURATION/DISTANCE (add on an extra street or a second lap if you are walking in your neighborhood), or CHANGES MUSCLES (exercise bike, elliptical, rowing or swimming). 

For example, shove the pile of clothes off your exercise bike and give it a whirl! Or turn on music and DANCE for ten minutes- that will start your day with more energy AND a smile!

BOTTOM LINE: If the scale won't budge (after a month), accept what you're doing isn't working and start making changes by adding exercise BOOSTS to your current routine.

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER FEEDBACK: Drinking a glass of water FOUR times daily. I started off great, drinking my water before each meal and in the afternoon, but found myself cramming in several glasses of water in the evening a few nights...which made for sleep interrupted with bathroom breaks. So I'm typing now with my second glass of water next to the computer because I realize that I can easily drink more water by taking a glass with me when I head to my desktop. Whatever works!