You Can Grow Younger

Martin Strel -- The Human Fish

In the early nineties, Slovenian native Martin Strel, then about 38 years old and a successful professional musician at the time, decided a career change was in order. He exchanged his guitar for a wet suit and started his new profession as a long-distance swimmer.

He got the idea that he would like to swim the length of rivers from their source to estuary. Martin started in 1992 with a smaller river, swimming the 65 miles of the river Krka in his homeland. Sufficiently warmed up, he was ready to tackle ever longer rivers with more challenging aspects.

In 2002 he swam the mighty Mississippi River, from Minnesota to the Gulf of Mexico -- 2,360 miles in 68 days. The muddy Yangtze River in China was his swimming adventure in 2004 -- 2,488 miles in just 51 days. He topped it all off when in 2007 he took on the dangers of the Amazon River in South America -- swimming the 3,274 miles from Peru to Brazil in 66 days -- AT AGE 52!

During these epic, super-human swims he spent 10 or more hours swimming each day, took no days off, and got by on five hours of sleep a night. We might mention that he swam through waters known for their pollution, abundance of microbes, carcass-stripping piranha, poisonous snakes, alligators, and modern-day pirates with AK-47s.

When asked his secret, Martin points to his head. You see, one can only get so physically fit and then it's just a matter of inalterable mental focus. More specifically, Martin listened to the voice inside his head that said, "Martin, you can do this!" while most of us mere mortals would have listened to the voice inside our head that said, "Martin (or whatever your name is) are you bleeping crazy? That's the most ridiculous idea you've ever had, and besides, it's humanly impossible AND besides, those piranhas and alligators don't care what you're trying to do -- they're going to feast on your carcass anyway."

Since you probably don't believe a word I've said, go to: www.AmazonSwim.com to see a video clip of Martin's Mississippi  swim or go to www.YouTube.com and type in Martin Strel.

Ed Mayhew, speaker and author of Fitter for Life and Fitter After 50

Chalk Up Another One For the Old Timers

It is one thing for a Masters athlete to outperform athletes 10 to 20 or more years his or her junior; this happens quite often in running, swimming and biking competitions every weekend of the year. It is quite another thing, and much more significant, for the number-one athlete in one 5-year age group to beat the top performer in a younger age group.Therefore, when I recently received the U.S. Outdoor Track & Field Rankings for 2007, put out by National Masters News, I was eager to compare the top performances in the different 5-year age groups.

To my surprise and delight, I found that in track & field in 2007 the top older athlete in one age group had beaten the number-one in a younger division no less than 30 times. So let's look at some of the instances in 2007 in which athletes have appeared stop Father Time in his tracks.

• California's Frank Condon was the number-one ranked miler in the 65 - 69 age group with a best time of 5:12.21. This was more than 10 seconds better than the 5:22.77 turned in by Fred Lindsley, the 60 -64 age-group champ.
• Frank also edged out the number-one-ranked 60 - 64 bracket 800-meter runner, Stan Mathes, 2:17.20 to 2:17.97.
• Delmar, California's Nadine O'Connor pole vaulted 3.05 meters (10 feet 0 inches) in 2007, besting all the other 65-to-69-year-olds that year. This height would have also been good enough to rank her number one in the 60 - 64 and 55 - 59 age groups, too. That means that Nadine out-vaulted the top pole vaulters up to 10 years younger than she.
• In the triple jump, Philippa "Phil" Raschker had the best jump of the year in the 60 - 64 age group with a jump of 31 feet, 7 inches. This was so good that it would have also made her number one in the 55 - 59, 50 - 54, AND the 45 - 49 age groups. Philippa had out-jumped the top triple jumpers 10 and 15 years younger than she.
• Finally, former nurse / current real estate broker, Kathy Martin, age 55, ran a 5:12.62 1500 meter. This time was easily better than 50 - 54 champ, Debbie Lee's 5:31.43. Also, in the 10,000-meter run, her 39:37.78 was faster than the best times the top runners in the 50 - 54 AND 45 - 49 age groups could muster.

Age grouping in Masters athletics opens the door for you and your peers to not only compete with each other in your own 5-year age group, but also to have the thrill of beating athletes in the younger age groups. If aging means we get weaker and slower with the passing years, then someone forgot to get the message to Kathy Martin, Philippa "Phil" Raschker, Nadine O'Connor, Frank Condon, and a couple of dozen other top age-groupers in track & field.

Ed mayhew, speaker and author of Fitter After 50 and Fitter for Life

The Transformation of Anthony Humpage

Anthony Humpage had been overweight all his life. As he reached age 44 and a demoralizing 275 pounds, he decided he'd had enough. To transform himself into the person he would rather be, he completely overhauled his lifestyle. Anthony started strength training at the local health club and revamped his diet.

After about a year of pumping iron he had lost 75 pounds. Now weighing a more manageable 200 pounds, he finally felt able to run comfortably and safely, prompting him to add running to and from the gym to his routine.

Finding running enjoyable for the first time in his life, he entered some local 5K and 10K races. This eventually led to longer and longer races, including marathons. Inspired by a friend who was an ultra-distance runner, he set his sights on running a 100-mile race. The problem was that during 50-mile races in preparation for the 100-miler, his childhood asthma, which had lain dormant for years, kicked in.

By using his newfound fitness and taking his asthma medicine during the race, Anthony (or Team Woofie, as he likes to refer to himself) was able to complete the very-tough Vermont 100 -- a supreme test of endurance -- in an impressive 27 hours 34 minutes. In all, Anthony lost about 100 pounds and has kept it off for several years.

Although his asthma limits some of his options, in 2004, at age 49, Anthony completed his own "triple crown" of endurance events: The World Rogaining Championships (24 hours of orienteering); an Ironman-distance triathlon (the Vineman); and another 100-mile ultra-marathon (The Javelina Jundred).

Anthony could have chosen to use his asthma as an excuse for why he couldn't or shouldn't tackle these ultra-endurance challenges. Instead he chose to test the limits of his ability and stamina. The result is that he now enjoys training other individuals 40 and better (Masters athletes) to participate in triathlons, ultra-endurance events, orienteering, mountain climbing, adventure racing, and expedition racing. Find out more at: www.MastersAthletic.com  www.TeamWoofie.com

What is holding YOU back? Is that REALLY what's preventing you from living life more fully?

Ed Mayhew, speaker and author of Fitter for Life and Fitter After 50

Dee Dee And The Last Great Race On Earth

It's been billed "The Last Great Race On Earth." It pits man and beast against nature and the elements in an epic, ten- to 17-day, 1,150-mile race across some of the most extreme and beautiful terrain on Earth. With temperatures that dip far below zero and winds that can cause a complete loss of visibility, it attracts only the most rugged of "outdoorsmen" (and that includes women) looking for an extreme challenge. It's the Iditarod dogsled race in Alaska that takes competitors from Anchorage to Nome.

Dee Dee Jonroe is a triathlete, bike racer, cross-country skier, award-winning kennel owner and the world's foremost female dogsled racer. She has raced the annual Iditarod 25 times since 1980, with thirteen top-10 finishes, including the fastest time by a woman -- 5th fastest time ever -- which she accomplished in 1998 while in her mid-forties.

In 2002, Dee Dee had a well-publicized setback when she started a battle with breast cancer that included a double mastectomy. Now in her fifties, she has come back strong. For example, just two months ago, in January of 2008, this 54-year-old dynamo won the Don Bowers 200 dogsled race for the third year in a row, covering the 200-frozen miles in 15:50 and beating her closest competitor by three-and-a-half hours.

A mere two months later (a few days ago) she and her dogs were the first team to reach the halfway point in the 2008 Iditarod, garnering her the Dorthy Page "mother of the Iditarod" Halfway GCI Award, a trophy and $3,000 in gold nuggets. From there to the finish she faded somewhat, coming in 15th (second woman) out of 96 top mushers from around the world who had come to Alaska to compete this year.

Considering that she is racing mostly against men in their prime, Dee Dee is making a powerful statement for women of all ages, all over the world. By her example, she's saying: You can do it, girl!

To learn more about Dee Dee and the Iditarod visit: www.DeeDeeJonRoe.com and www.Iditarod.com

Ed Mayhew, speaker and author of Fitter for Life and Fitter After 50

The Amazing Shrinking Middle-School Principal

When his wife had a health scare, it was a wake-up call for Ernie Nix, a middle-school principal in Salt Lake City, Utah. Ernie, 46 at the time, realized he wouldn't be around much longer for his wife, their three children and the school he was so devoted to unless he did something about his weight -- 397 pounds. The signs were not good: cholesterol, 440 -- blood pressure, 220/110 -- resting heart rate, 85 to 90 beats per minute -- sleep apnea -- and he was on several medications, including oxygen at night, to control these perilous conditions.

Ernie and his wife Lisa decided to join Weight Watchers and start an early morning, very early-morning (as in, getting-up-at-4:30-A.M. early) walking program. At first, Ernie struggled to walk a single lap of the high-school track, but gradually over time built up his mileage until he could walk three miles. When he had lost enough weight to make it safe and comfortable to run, he started interspersing some running into his walks. Bottom line: With just diet and exercise (no pills, patches or surgery), in two years' time Ernie lost a staggering 217 pounds. Ernie is currently off all of his medications, has a resting heart rate of 42, and has a new appreciation for life.

In September of 2007, he ran his first race -- a 26.2-mile marathon, no less -- and finished in four hours 20 minutes. That's quite impressive for anyone running a first marathon in his or her 40s, but doubly impressive for someone who labored to climb a single flight of stairs just two years earlier. Ernie says that the last six miles of that race were "the most exhausting and exhilarating experience of my life!" Now a 180-pound endurance athlete, Ernie is training to run his second marathon this April.

Ernie knew that losing the excess weight would improve his health and give him more energy, but there were three very rewarding side benefits that he didn't see coming:

1. Ernie says that his ability to "grapple with and see solutions to the many problems" that are part and parcel of being a middle-school principal has "increased at least 10-fold."
2. The positive effect his transformation has had on his students, staff and family has been amazing and "is real touching to me."
3. His good relationship with his wife of 30 years has "gotten even better."

When Ernie Nix committed to improving his diet and starting an exercise program to lose weight, he had no idea that losing those unwanted pounds would cause him "to view the world in a completely different way," have such a profound effect on those around him, and make the simple pleasures of life, such as holding hands with Lisa, so much more pleasurable.

Ed mayhew is a speaker and the author of Fitter After 50 and Fitter for Life

101-Year-Old in Training to Run London Marathon

Buster Martin, 101 years old, took a wrong turn on his way to the rocking chair and ended up running a half marathon. Now, 13.1 miles is a long way to trot, considering that a trip across the room is a major undertaking for most centenarians, including oxygen along the way and maybe a push in the right direction. Buster's time (5 hr. 13 min.), therefore, is of little significance compared to his having made it further than could many able-bodied 40- and 50-year-olds.

Buster is not a one-trick pony. He's the father of 17, a former member of the rock band, Zimmers, works for Pimlico Plumbing 3 days per week, writes an advice column for FHM Magazine and is an environmentalist, with a YouTube video on which he promotes recycling.

An Army physical training instructor as a young man, Buster is still tough as nails. Last year while at a bus stop the 101-year-old was attacked by three young muggers. With a couple of strategically-placed blows, he fended them off and sent them on their way. Showing more of that rugged quality, bright and early the very next day after the half marathon, he was back at work polishing the Pimlico Plumbing vans.

Buster is now in training for the London Marathon, April 13 of 2008. He just might make it and become the oldest person to complete a marathon, partly because his coach, Harmander Singh, is the same trainer who prepared Fauja Singh to set the marathon World Record for folks over 90 a couple of years ago with a time of 5 hours 40 minutes. And how does one celebrate completing a marathon? Buster plans to down a pint of beer and have a smoke.

What can we learn from this brief introduction to 101-year-old Buster Martin, role model for living well?

• You're never too old to take on new, life-infusing challenges
• It's never too late for personal renovation
• When it comes to what you ingest, you don't have to be a purist, eating only organic foods and seaweed biscuits to live a long, quality life
• You can be of service and a productive citizen no matter your age
• You can continue having fun, enjoying life and taking on new challenges even if you live to 101.

                                Ed Mayhew, speaker and author of Fitter After 50 and Fitter For Life

Lose Three times the Weight with Half the Exercise

Would you like an exercise program where you can burn off three times the fat in half the time? Researchers at the University of New South Wales (UNSW) have developed just such an exercise regimen.

More specifically, a group of 45 overweight women were put on a three-day-a-week exercise program. Half of them rode a stationary bike at a steady, "brisk pace" for 40 minutes each session. The other half of the women cycled for just 20 minutes each workout and lost up to 20 pounds in 15 weeks (without any other changes in their lifestyle) -- or three times as much weight loss as the steady-as-she-goes group.

The secret lies in the special interval (alternating-intensity) formula developed by lead researcher, Steve Boutcher, Head of the Health and Exercise Program in the School of Medical Sciences at UNSW. This more efficient way to exercise involves sprinting as fast as one can for eight seconds alternated with 12-second periods of peddling lightly. Since the 8/12 regimen can be very grueling for someone who has not been exercising or who is not used to this level of exertion, the women in this study gradually built up to doing these intervals for a full 20 minutes.

Boutcher says that settling on the 8/12 ratio was the result of "...trial and error and prior research." Much longer than eight seconds and it gets too hard and folks won't stick with it; and less than eight seconds is not challenging enough.

These 8/12 intervals can be used not only on a stationary bike, but also on elliptical trainers, rowing machines, and other cardio-exercise machines. It may not work for walking, as it is hard to get one's heart rate up in just eight seconds; and it's probably too strenuous for running.

I tried it with running and although I'm in pretty good shape and a distance runner, I was exhausted after a mere two minutes (that's six 8-second sprints). I performed this routine in the middle of an hour run and just these two minutes (actually 48 seconds of sprinting during the two-minute 8/12 session) sent my heart rate soaring to 162 beats per minute or about 97% of my maximum heart rate.

This routine (on the bike and some other cardio equipment) is more fun and challenging than long, steady cardio sessions. The brevity of the sprints allows you to go all out, which is fun; and the 12-seconds of easy effort is a very enjoyable relief. Also, the right music can really add to the enjoyment and effectiveness of this workout.

Please check with your health-care professional before starting this high-intensity exercise regimen or before making any other lifestyle changes, because you don't want to kill yourself. That negates all the great potential benefits.

Ed Mayhew, speaker and author of Fitter After 50 and Fitter for Life

How Much Exercise You Need To Lose One Pound

To lose one pound you need to run 1,310 miles or otherwise burn 250,000 to 300,000 calories. At least that was the experience of ultra-long-distance runner Dean Karnazes when in 2006 he ran 50 marathons in 50 days -- one in each of the 50 states. Although he burned 5,000 to 6,000 calories a day -- enough to lose more than a pound each day -- he chose to consume a similar number of calories in order to maintain his weight / his strength for the long run. Specifically, the muscular, 5-foot 8-inch tall Karnazes went from 154 pounds on September 17, 2006 to 153 on November 5th. Running three to five hours a day for seven weeks he lost just one pound.

Likewise for Australia's Yiannis Kouros, who holds 154 World Records for running distances of 100, 150 and 300 miles and longer: in 2005, at age 49, he broke his own record for miles run in a 6-day race when he totaled 643 miles. Yet, he never loses any weight during these colossal runs unless he chooses to AND sometimes even gains weight.

Then there are the 350-pound linemen in professional football, who, although they get plenty of exercise, overeat in order to maintain their size (their ideal weight is more likely closer to 220 pounds) so they can protect their quarterbacks and keep their jobs.

In recent research, scientists at Pennington Biomedical Research Center in Baton Rouge, Louisiana, studied women who were exercising more than three hours per week. They found that these women were losing just half the weight they were expected to lose based on the number of calories they were burning. It seems that since they started the exercise program, they had inadvertently increased their calorie intake, too.

The plain and simple truth of it is that you can spend your life at the gym or wear out one pair of sneakers after another like Karnazes did and not have much in the way of fat loss to show for it unless you address the calories-in side of the equation.

Here is what you can do to make sure all that exercise is not for naught:

• Before you start a program to lose weight you need to align your desire to lose and keep the weight off with your belief that you can lose the pounds and keep them off. You can do this by making list of all the benefits you will enjoy and read and study it several times a day until you feel excited and joyous anticipation concerning your improved lifestyle -- the new, lighter version of you (see The Real Reason You Put the Weight Right Back On -- parts 1 & 2).
• Keep a log of everything you put in your mouth until your new, healthier eating habits are well established
• At the start of each week write out a detailed menu for the week (including snacks).
• Prepare your snacks/lunch the night before and keep them easily accessible
• Eat four or five small meals/snacks each day that each include a protein source, healthful fats, a fruit and/or vegetable, and a complex carbohydrate. For example, peanut butter on apple slices or tuna fish salad on whole grain bread with a salad.
• Have one splurge day per week when you can eat anything you like. This will remind your body that their is no "famine" so it doesn't need to slow your metabolism and horde the fat. Also, occasionally you'll overeat on this day and feel bad. This will remind you how much better you feel eating more sensibly.

If you wish to lose weight faster and maintain your new body more easily, then EXERCISE! However, exercising without watching your food intake is like running on a treadmill, no matter how hard you work out -- no matter how long you exercise -- you're not going to get anywhere.

Ed Mayhew , speaker and author of Fitter for Life and Fitter After 50