Category: Goals

My 2023 Year of Learning continued this month with a deeper dive on ways to hack exercise in retirement. Exercise is critical for our mental and physical health, but finding the time and discipline to do it daily can be a challenge.

As a matter of fact, this month I’ve found it a challenge to do my daily exercise routines regularly, despite being retired! I’m still laying in my bed with my laptop at 10:30am!

One of my self-imposed “rules” is that I have to do a minute of push-ups as soon as I get up, so I get those out of the way first thing! However, with no commitments on this first snowy day of the season, I’m delaying those pushups for as long as I can. And to further justify my lazy morning, I have another “rule” – to write at least one blog post a month about a focused learning project.

Writing this blog post about exercise has reminded me of its importance. It’s great that I’ve gotten into the habit of daily exercise. However, I’ve also learned that it’s OK to miss a day, here and there. In fact, I also have a rule to have at least one day (usually Sunday) to not worry about all my self-imposed rules.

Hacking Exercise for Health – Coursera Class

In the spirit of “focused learning,” I took a Coursera class: “Hacking Exercise For Health. The surprising new science of fitness“.

This was a motivating class! The short videos and assignments described different exercise hacks – ways we could most efficiently make exercise fun and easy.

Most of the class was a review for me; however, the importance of maintaining fitness and building strength are especially important as we age.

The class talked about techniques such as HIIT – High Intensity Interval Training, explaining the science behind building strength and endurance. I was surprised that strength-training can be really effective with resistance bands and by exercising using our own body-weight. Dumbbells and weight machines are not required!

If we are using weights, one of my takeaways was that the first set of reps in weight-building is the most effective. Even if we are just doing strength exercises for 5 minutes we get benefit from it.

Since I travel so often, I wanted to find a way to keep up my fitness and strength regardless of where I was. The class helped me feel much less worried about losing strength if I couldn’t get to a gym.

Strength-Building Hacks

One of the easiest strength-building hacks is just to use your own body-weight and execute exercises like push-ups, planks, lunges, and squats.

When I first started doing a 5-minute strength-building routine, I couldn’t even do one push up! But every day I tried to do one more than the day before and within a month I was able to do 20. Now I do a minute’s worth of push-ups every most mornings. I usually go at a pace of one per second, so get in 60 pushups!

I then go on to do the 5-minute plank routine that’s available on Alexa.

I sometimes add a YouTube strength routine or resistance bands.

I tried The Exercise Coach which uses “exerbotics” and two 20-minute workouts a week. Though this was a cool new way to get in strength-training, it was expensive and required me to go to a gym with the specialized machines.

Now I know that I can get in the benefits of strength-training with resistance bands and exercises I can do these anywhere. Twenty minutes, twice a week is all it takes!

Hacking Exercise by Doing What You Love

One of the best hacks for fitness is participating in sports you love.

Sports I love? My younger self would say, “I’m terrible at all sports!” PE was my worst subject. I hated it and was that kid that always got picked last for team sports.

However, as an adult, I discovered I wasn’t nearly as terrible an athlete as I’d believed. I started running at 39 and loved the races. The annual Bolder Boulder became a big tradition in our family.

Dancing, hiking, and walking are all social and other activities I love. These activities are all great for building bone density on top of keeping me fit!

I’ve written a lot about the benefits of hiking and walking and my obsession with walking at least 10,000 steps every day.

Even though I’ve given up running because of back problems, I LOVE so much about walking or hiking regularly. It’s probably been one of the best things I’ve done for my mental health. I’m usually either listening to a podcast, audiobook, or music or talking to a friend. The combination of exercise, getting outside, and socialization, are all perfect remedies for managing the stresses in my life.

And my bone density has improved! I no longer have to worry so much about a vertebra fracture, so can even do an occasional fun run! I had so much fun run/walking with my granddaughter at yesterday’s Trick-or-Trot. She doesn’t like running, but I taught her about my walk/run strategy (basically to pass the wimpy walkers in front of us.) She ended up getting 2nd place for her age group and I was 3rd place for mine!

Summary

Getting into the habit of daily exercise has been one of the best things I could have done, not just for my fitness, but for my mental health.

It can be tough to find the motivation, but with exercise hacks you can find ways to make fitness fun. It doesn’t require a gym to build strength and fitness. Even doing a little will improve your health and your mood. As they say at Nike, “Just Do It!”

If there’s ever a time to take ourselves less seriously and enjoy life, it’s retirement!

Like many of my monthly learning goals, Improv is a skill that I tried before and liked it well enough to think: I’d like to IMPROVe!

Improving Improv with Play Your Way Sane

I’d read that Improv skills were very much like the skills encouraged in the Agile community… skills to help with teamwork, communication, collaboration, and dealing with uncertainty.

I ordered the book, “Play Your Way Sane: 120 Improv-Inspired Exercises to Help You Calm Down, Stop Spiraling and Embrace Uncertainty” last December and had been waiting for the opportunity to really dive in. Each exercise was a little activity aimed to help become more spontaneous, silly, grateful, positive, and funny!

The exercises were easy and adaptable and absolutely things that didn’t require a group, but rather, exercises that would help us individually become better, healthier, human beings.

The book is split into 12 “lessons”, each with 10 “games.” The “games” are the “exercises” or “activities.” As a big game player myself, I particularly liked Lesson 3: Finding the Game. These exercises were all about finding ways to play games in every-day life. I’m quite an expert in this and have always gamified chores or different aspects of my life.

For the most part, the lessons reminded me of the importance of finding the humor in life. My natural personality is pretty “Type A” driven by lists and plans. Improv is all about spontaneity and thinking fast, but with a chill, laid-back kind of attitude.

Improving Improv at a Broomshticks Meetup

Even though I’m quite an expert in doing exercises similar to those described in Play Your Way Sane, I’m nowhere close to being willing or ready to entertain an audience!

Luckily, Broomschticks Improv is a safe and easy way to simply play improv games without the pressure of performing for an audience.

This Broomfield Meetup group meets monthly and even newbies like me feel welcomed. Once again, improv really is all about just having fun and playing games!

I wish I could be as quick-witted as the experienced players. I think it’s amazing how they can so quickly snap into different personalities and accents.

Improving Improv by Playing with Friends and Family

In the spirit of Improv Games, I always enjoy costumes, photo-booth props, and celebrating unique holidays, like Fall Hat Month. I have a closet full of dress-up clothes and accessories and love any opportunity to celebrate.

It’s also been an awesome month to play games since my son Scotty has been visiting for the past two weeks as he’s recovering from knee surgery. Game-playing is his specialty!

When my grandkids were visiting for the weekend, Scotty taught us all to play The Fishbowl Game which is a perfect example of a good improv game. Players act out different characters while their partners guess who they’re supposed to be.

For the final day of September, creative costumes paid off! Megan, Scotty, and I won a Best Dressed Team Award for the Beauty and the Beast CluedUpp Game! I’d invited my family to join me for this event months ago. They’re all pretty busy, so I was excited that Megan and Scotty were able to play with me!

Megan arrived at my house this morning in a perfect Belle costume. Scotty and I hadn’t really put much effort into our costumes. I was the French Maid Feather Duster and he was the Beast using my gorilla costume and a cutout mask. However, Megan helped us add a few accessories and we looked great!

Scotty really was a Beast and did the entire event on crutches! It was fun to win the Best Dressed award with our “improvised” costumes. (It really helped that hardly any other teams dressed up!)

Summary

Initially, I believed that “improv” was only for those talented people like Wayne Brady who can whip out clever lyrics and witty punchlines instantly. Improv comedy on stage is something I greatly admire but there’s no way I wanted to perform on stage.

However, after this month of focused IMPROVement, I’ve discovered that improv skills have countless everyday applications that can make our lives more fun. These skills are all about adopting a mindset that finds humor in life, and I absolutely love that!

Psilocybin can be good for your brain!

When I started my “Year of Learning” project, I didn’t expect “psilocybin” to be on my list of something to try or even learn about!

Unlike many of my peers, I never tried “magic mushrooms” (or even pot!) in my youth. I’ve always been sort of a nerdy rule-following health nut, and was never even tempted by any kind of drugs. I remembered the “This is Your Brain on Drugs” commercial and the last thing I wanted was to fry my brain.

But for the past couple of years I’ve been really interested in Brain Health, and was amazed to learn that psilocybin (“magic mushrooms”) has been proven, with proper usage, to actually be good for your brain!

Since talking to Neuroscientist Susan Greenfield on my podcast, I’ve known that building neuroplasticity in our brains is a key to preventing Alzheimer’s.

Learning that psilocybin actually builds that neuroplasticity… improving our brain health, rather than destroying it, was an incredible discovery!

Besides wanting to build neuroplasticity to prevent Alzheimers, I’ve learned that building these pathways in our brains helps us gain clarity and cognitive skills, helping us find new ways to solve problems.

How does one try psilocybin?

Despite the discoveries of the benefits of psilocybin, there is still a lot of stigma and legalities associated with its use. I live in Colorado where possession and use are decriminalized.

However, I don’t take any mind-altering substance lightly. Taking psilocybin does come with risks. I wanted to be fully informed, safe, and legal.

I got my opportunity when I found out through Facebook that one of my trusted friends, a therapist, was co-hosting a women’s wellness retreat in Manitou Springs, which included a guided plant-based medicine “journey.”

The Psilocybin Journey

The Psilocybin Journey was the original reason I signed up for this retreat. I had wanted to try psilocybin in a safe and controlled environment and, without me even seeking it out, the opportunity presented itself.

The “journey” itself, for me, was like conscious dreaming. We were in a comfortable bed with eyeshades and headphones, listening to curated music, designed to evoke different emotions and heighten the experience. For me, it did evoke a variety of emotions including grief as well as gratitude and contentment. At the same time, with eyes closed, there were the psychedelic images, shapes, and colors that seemed to flow with the music and my thoughts.

I especially appreciated the “integration session” in which the group shared their experiences with their journeys. It was wonderful to have the guidance of Heather and Monica who reassured us all of the magic of the mushroom. The “download” and neuroplasticity will continue in the coming weeks, helping us gain clarity in areas that we may have previously felt stuck.

They are passionate about removing the previous stigma associated with mushrooms and instead honoring it as plant-based medicine, designed to heal.

I’m excited to think that this acceptance and appropriate use will become more available for people over time, helping people to overcome depression and PTSD.

Sharing the experience with Megan

It’s funny how this memorable weekend materialized. I’m quite logical so don’t talk too much about ‘manifestations’ or anything too ‘woo woo.’ However, I do believe in being intentional about living our dreams.

One of my primary intentions is to spend time with the people I love.. to share new and memorable experiences and adventures with them. I don’t often get the opportunity to have a 1:1 adventure with my daughter, Megan. She’s married with two kids of her own so her priority, of course, is her own family. I felt so lucky and excited that she was able to join me on this special women’s weekend! She even drove us (no hands!) down to Manitou Springs in her new Tesla!

Indulging in a Women’s Retreat

Besides the adventure of trying psilocybin for the first time, there were so many other memorable moments throughout the weekend.

I’ve never splurged on a “retreat” before. It always felt too indulgent. But this is the time of life to try things I’ve never done before… not just psilocybin, but also treating myself to a luxury weekend. I’m so glad I did!

Admittedly, yoga is one of my least favorite activities. It seems to be the main attraction at most women’s wellness retreats. At this retreat, the main attraction, of course, was the psilocybin journey, but an optional pre-journey yoga class was offered.

Wanting to take advantage of everything offered, I joined, and was, once again, surprised at how the experience exceeded expectations. The beauty of the studio with the magnificent view inspired awe with every stretch. The yoga instructor repeatedly reminded us that there were no ‘rights’ or ‘wrongs’ and put my over-thinking mind at ease.

Each meal was prepared so beautifully, full of healthy, colorful deliciousness. There was ritual and sharing and a feeling of tribal sisterhood throughout the weekend.

On our final night, we had a surprise full-moon ceremony at the gorgeous Garden of the Gods (Goddesses!) How wonderful that the park was open at night!

As we stood together, hand in hand, an overwhelming sense of gratitude and love filled my soul. Maybe it was the mushrooms building the new pathways in my brain. I felt the presence of past spirits, the moon, the sisterhood, the wind, the magnificent universe.. and God. Maybe I’ve become more woo-woo after all. It was magical.