Anakin breaks a sweat

Get A Buff Bod Like Hayden’s

Aging is a dirty word. Yes, I realize Hayden has a long way to go before he needs to worry about the effects of aging. He is in the prime of his life, which is the nice way of saying he doesn’t have many good years left. Just kidding! It’s inevitable that there is a lot of focus on the subject of aging lately. Trust me, you’ll be hearing even more about this topic in the years to come. That’s because the first Baby Boomer recently applied for Social Security and, despite Hollywood’s fixation on the young and hip, the Baby Boomer generation has driven the major issues in the U.S. ever since they outgrew their onesies. If it’s important to the BB’s, the media will cover it. And, believe me, the BB’s care about growing old!

I happened to catch Oprah’s show on my day off and her frequent guest, Dr. Oz, said something that got my attention. He said, if you’ve learned the lessons of how to stay young and healthy, you should be sharing it with others. Testimonials from people we know can be persuasive. Personally, I have sought to “turn back the clock” during the past two and half years and have learned a lot, so I thought I could, or rather should, share my experience with others. I am proud of my accomplishment, so a little bragging is in order. If you don’t give a flying rip, feel free to skip this. Otherwise, read on.

A Long Time Ago in a Galaxy Far, Far Away
I was blessed with a raging metabolism throughout my younger years. I could scarf down a 12-ounce (340 g) steak and not have to worry about any detrimental effects whatsoever. Yet, that gradually changed. My fast food, couch potato lifestyle eventually caught up with me. I was never big into sports or exercise as a kid. Sure, I was involved in gymnastics, swimming, synchronized swimming, cheerleading, and track & field, but never had a desire to carry any of that into my adult life. Instead I pursued sedentary hobbies like genealogy (popular with retirees), reading, music, and photography. Nothing too strenuous or taxing for this chick.

Taking Inventory
Early in 2005 I got a wake-up call. Or rather, my mom did. She was diagnosed with adult-onset diabetes. She was already overweight, had high blood pressure, high cholesterol, two bum knees, and suffered from sleep apnea (a condition that causes you to stop breathing several times during the night). This was the same woman who was a svelte 92 pounds (42 kg) on her wedding day! I had always considered myself to be in good health, but a quick mental inventory soon revealed that to be a sham. My most recent blood tests had indicated borderline high cholesterol. Every year I was increasing another dress size. My thighs rubbed together and I had unsightly cellulite. A double chin loomed on the horizon. Acid reflux and chronic diarrhea were frequent visitors. Ugh! I also had a crick in my neck and a bum knee which caused me to limp sometimes. When I had deeply bruised some muscle and bone in my arm, it took nearly 8 months for it to heal!

Here is another sign that age is creeping up on you: a tendency to grab onto hand railings while using the stairs. Remember that scene in Sith, in Palpatine’s office, where Palpatine rests his hand on Anakin’s back as they ascend the stairs and enter a corridor? Not only did actor Ian McDiarmid convey his role as Anakin’s guiding mentor by placing that hand on his back, he was simultaneously using Hayden as support to keep from pitching down the stairs. When I saw that move, I thought to myself, “Wow, he’s good!”

I could see my future yet, obviously, I was denying reality. A colleague’s nutritionist mother recommended a book called Strong Women Stay Young which encourages adult women to engage in strength training to keep their bones strong and ward off osteoporosis (which my dad now has). Women start to lose their bone density at age 30! I began weight training with ankle weights (1-20 lbs.) and bought a set of adjustable hand weights. My balance improved considerably in just a few weeks. I rarely use a hand rail now (except when wearing 3.5 inch (89 mm) heels!).

Baby Steps
I knew I needed to change my diet and level of physical activity. Since I had never been on a diet before, I was skeptical of my ability to succeed, so I tackled exercise first. However, I was so out of shape that I felt walking was my only real option. Even though I had taken aerobics classes and tennis and participated in a very athletic marching band in college, I feared I’d blow a gasket if I tried anything remotely demanding. It’s amazing how fast one’s body can go downhill! Thus, I began walking every day after work. Starting with 15 minutes and working up to 60 minutes (5 miles/8 km a day).

I didn’t set a number goal for my weight loss. Instead, I wanted what seemed impossible: a flat stomach and thighs that didn’t rub together. Tall order, but those were my ultimate goals. I set no time limit, although the experts recommend it. Since failure was not an option, I figured time was irrelevant. When I started walking in May 2005, I weighed a hefty 148 pounds (67 kg). Officially overweight for my five-foot-two-inch (157 cm) frame. A few weeks later, as fat turned to muscle, I weighed 152 (69 kg)—my top weight. Much to my chagrin, I lost little weight that summer although my legs did get toned. However, my energy level increased. Exercise was something I had always dreaded, but now it was something I looked forward to doing. I felt bad if I had to miss a day.

As October approached, I began to contemplate my strategy for the winter months. Not being a fan of cold weather, I knew I wouldn’t stick to a walking regimen in sub-freezing temperatures. Then, in mid-October, I suddenly dropped eight pounds (3.6 kg) in one week. I hadn’t changed my eating habits or ramped up my exercising, so there really was no explanation for it. But it kept me motivated to stay with an exercise program.

Ratcheting Up
I bought a couple of workout videos that offered variety—cardio, strength training with light weights or exercise bands, and Pilates—at different skill levels. I started those in November but had to stop a month later due to a five-week illness. In January 2006, my employer launched a program to encourage staff and faculty to get active physically, called ActiveU. It was a godsend. I signed up and ineptly set my initial goal at 120 minutes per week of moderate to vigorous exercise. I then proceeded to exceed that goal in the very first week and never looked back!

I also began tracking my weight, daily, around this time. I weighed 137 pounds (62 kg) when I began the ActiveU program. Six weeks later, at the program’s conclusion, I weighed 131.5—nearly a pound lost per week. Every time my interest in exercise would flag, another ActiveU session would begin and I would set new goals. My first workout video had beginner, intermediate, and advanced levels. The beginner level was so heart-pumping I never expected to reach the advanced level. Yet four months later, I was looking for more challenging workouts.

Getting Inspired
I subscribed to Women’s Health magazine. I confess that I haven’t tried many of the suggested exercises (or sexual positions… darn!), but I do pour over the articles on diet and have learned a great deal about nutrition, which had always mystified me. Plus, seeing those women’s flat abs gets you inspired. Once I got down to 125 pounds (57 kg) in June ’06, people began to notice. Women were blunt, saying, “You look great!” whereas the men would hedge, “There’s something different about you. What is it?” Once, when a male coworker asked me that question, a female colleague butt in before I could reply, “She lost a lot of weight… and she dresses a lot better!” That made me chuckle, although those compliments were a great motivator.

Yes, I think there is something in the fat molecules that makes people choose atrocious outfits. I had always prided myself on my sense of style, but as the pounds accumulated, my interest in fashion dissipated. My last ghastly concoction was an orange, red, and yellow, large-flowered print skirt paired with a tangerine blouse. I actually wore it to my cousin’s wedding, where I am sure it made a lovely impression. Trust me, I wouldn’t be caught dead wearing that ugly duo again.

The Biggest Loser
People are always impressed by numbers. Although I didn’t lose a ton of weight (40 pounds/18 kg), I went from size 12 slacks to size 4. My Body Mass Index (BMI) went from 27.8 (overweight) to 20.4 (normal). My lowest weight was 111.5 pounds (June 2007), although I have gained a couple back since then. I try to stay at or below 115 (52 kg). My last medical tests revealed normal cholesterol, normal triglycerides, normal weight and waistline, normal everything. Two links need to be removed from my wristwatch band because it’s so loose. My limp has disappeared. The crick in my neck is gone. Due to a high fiber diet, the diarrhea (which I blame on too much fast food) is no longer a problem. Acid reflux only occurs if I overeat—a pretty rare event these days. A recent fitness test showed I had normal to above average fitness for my age group. I still have balance issues, and, although my flexibility score was off the charts, my latest goal is to regain my cheerleader-level splits. I’m getting close!

Crunch, Crunch, Crunch
After crunching the numbers in The Abs Diet for Women book, I discovered my ideal weight is 103 pounds (47 kg). Although that seems anorexic, it was my actual collegial weight. But, truthfully, even though my abs are self-evident, I have nicely toned, muscular arms and back, no double chin, and cellulite- and chafe-free thighs, I still have a tiny bit of “jiggly” matter below my navel. Drives me batty! When the experts say abdominal fat is the worst of all, they ain’t a kidding. It’s the hardest to get rid of, too. Since I don’t like beer, I can’t blame it on alcohol. I can still pinch an inch below my belly button, which means I need to lose 5-10 more pounds. Guess where that would put me? Yep, 103 or thereabouts. I hate it when they’re right! Grrrrr!!

Still, I could care less if I ever reach that “perfect” weight. Frankly, I’m okay with being a size 4. Any smaller and I’d have a hard time finding clothes that fit. I have traded in my tent-like outfits for form-fitting clothes. I own two bikinis for the first time in my life. Too bad I never get to the beach. Fair skin, ya know. I invested in a good haircut, contact lenses, and rediscovered my make-up kit. Chivalrous men hold the door open for me so often it’s almost embarassing. My most memorable compliment? Without a doubt, it was the scruffy-looking dude in the grocery store wearing a neck brace who told me, “Boy, you sure have nice legs. I bet you bring a lot of sunshine into people’s lives.” Oh, brother! Lest you worry that all this head-turning talk has given me a big fat head, fret not. I am still on a record-setting pace to become the World’s Dateless Wonder. Alas, some things never change. An unanticipated side effect of having flat abs is an increased sex drive. Unfortunate for me, since I have no guy to play naked Twister with!

In more ways than one, grocery shopping is now an adventure. I’m always looking for new, healthy foods to try out. For the first time in my life I’m eating tomatoes. Sure, I liked tomato soup, ketchup, marinara and pizza sauce. Anything processed. But solid chunks of tomato made me want to heave. I also like broccoli, cauliflower, acorn squash, spinach, kiwi fruit, soy milk, and hummus. All relatively new to my diet. I even tried Dr. Oz’s green drink and it ain’t half bad, folks. One cucumber, one cup of spinach, four stalks celery, one large apple, one lemon, one lime. Blenderize and voilà! Oprah calls it a “glass of fresh.”

How To Get There
When physical changes happen gradually, it takes a while for people to notice that, hey, she looks different now! But now this former Couch Potato Extraordinaire gets asked for fitness and diet advice so often I have to beat people down with a stick. So, here are a few of my tips.

• Eat six times a day. Sounds crazy, but three (smaller portioned) main meals and three snacks between meals helps to keep your metabolism revved up, so you always feel satiated. A full stomach is a happy stomach. Natch, all the food should be nutritional.
• Breakfast is a must. It kick starts your metabolism and tells it to start burning fat. Did you know that not eating breakfast increases your risk of obesity by 450%? I was a chronic no-breakfast gal, but no longer. Something must go in my mouth before I walk out that door!
• Incorporate as many of the 12 Power Foods in your diet as possible: (1) almonds and other nuts, (2) beans and legumes, (3) spinach and other green veggies, (4) dairy (fat-free or low-fat milk, yogurt, cheese), (5) instant oatmeal (unsweetened, unflavored), (6) eggs, (7) turkey, lean beef, chicken and fish, (8) peanut butter, (9) olive oil, (10) whole-grain breads and cereals, (11) extra-protein (whey) powder, (12) raspberries and other berries.
• Drink smoothies, daily if possible. Just as a reminder, Hayden drank smoothies while working out to obtain that beautiful buff bod for his abs-revealing bedroom scene in Sith. Hubba, hubba! (making purring sounds)
  You can use several power foods here: berries, yogurt, milk, whey powder (tasteless), ground flaxseed (high in omega-3’s), peanut butter, low-fat ice cream, even the oatmeal! Also, drink water, tea, and ditch the sugary soft drinks.
• Take your multivitamin. Ladies will probably need a calcium supplement for strong bones.
• Get adequate sleep. I still struggle with this one.
• Avoid heavy alcohol use and quit smoking (that last one’s for Hayden, of course). Smoking lowers your good (LDL) cholesterol, resulting in obesity, stroke, heart disease, significant bone loss, and we won’t even mention lung cancer.
• Don’t be afraid to shop in the organic and sugar-free sections of the grocery store. Gee, I never thought I’d hear myself say that!
• Cheat every now and then. I do. Because I choose mostly healthy alternatives, I don’t sweat the occasional meal at the fast-food joint. After a few weeks eating the good stuff, you won’t crave the fattening, fried foods. Honest. Your palate really does change. I can’t even recall the last time I had my once-fave McDonald’s french fries.
• Exercise. Oh, you can run marathons… of Hayden’s films, but don’t expect the pounds to melt away like butter. It doesn’t work that way. Once you start exercising, you won’t want to stop because you will gain energy and vitality. The secret is to find the kind of exercise that challenges and interests you. Running? jogging? Yuck, hate them. But I still enjoy my cardio, Pilates, and strength training. I’ve tried yoga, Tai Chi, and dancing. Might take up rollerblading. Variety is the spice of life!
• Be kind to yourself. Don’t try to change everything at once. Pick one thing and work on that until it is part of your routine. Patience is a virtue. Don’t beat yourself up when you slide a few steps backwards.

Good Morning?!
What was the hardest part about turning things around? For me, it was getting up early (hence, going to bed early) in order to fit morning workouts into my schedule. I am not a morning person. Just ask my cat. Oh yeah, and my clothing budget was exhausted a long time ago.

Alternatives
What about liposuction? Heavens, no! I prefer the natural way, thank you. Surgery is a last resort. If you have made an honest effort and nothing works for you, then maybe it is an option to consider. However, I think too many people are looking for the easy way out. There are no easy ways.

Go For It!
Okay, I know I sound like all those experts in the articles and books you’ve read about living healthy and eating healthy. I’m really sorry about that, but I wouldn’t be telling you this stuff unless it worked. And it worked for me. Couch potato me. Fast-food queen me. Soda guzzling, chocolate inhaling me. I erroneously believed that my good genes and fabulous metabolism would always be there to rescue me. However, I learned that my genes weren’t quite as stellar as I had thought, and my metabolism was fallible. The good news is that you can reverse the effects of aging. I am in the best shape of my life. Totally buff. My transformation has been truly mind-blowing, beyond even my wildest dreams. My female friends hate me (but in a good way, they assure me). Last time I checked, my RealAge was 5 years younger than my biological age! I’m getting younger every day. Ha, ha!

Pictures? A picture is worth a thousand words, you say? Um, yeah. I’ll think about it. My “before” picture is rather hideous. Don’t know if I have the courage to put it out there for public consumption.

UPDATE: Okay, I have decided to throw away my vanity in the interest of possibly motivating others.

Don’t say I didn’t warn ya!

“Before” and “After” photos

 [07 Nov 2007]