If you really think about it the first real signs of age isn’t the gray hair or the wrinkles, but it’s when the old body takes a little longer to recover from that long run, that pickup basketball game or just plain hard labor. As our bodies age and atrophy begins to set in, the recovery process from these strenuous activities takes more time. In your 20’s, it might have just taken a good night’s sleep and you were waking up pain free, where as in your 30’s and 40’s you’re still sore two and three days later.

My brother and I did have our tennis match on Memorial Day. Two 40 somethings battled admirably for more than 2 1/2 hours to a complete draw.  That’s right a tie.  The competitor in me is trying to see the silver lining. I believe my brother played a little better tennis than I did, but I also think my physical conditioning would not allow me to lose.  I fell behind in Monday’s match and I battled back. In the past if my brother would have jumped to a lead, I might not have had the resolve or the mental toughness to come back because I didn’t have the physical stamina. This time I kept coming. To my brother’s credit, he is in pretty good shape with a very stubborn will.  Monday was like playing a strong mule, with a very good forehand. Sorry Bro, that’s the best compliment I can give right now.

In the past, I could easily bounce back from two and a half hours on a tennis court. But I have to admit I still woke up with a little pain and stiffness on Wednesday morning (I wonder how the other guy feels). I have learned in the past few months to listen to my body. I really don’t mind the soreness in my muscles(it’s a sign I’m doing work) I just take careful notice when it comes to chronic pain. Those are the aches that exist in my left shoulder and right elbow. These are pains I try to protect so that it doesn’t lead to a greater injury.  I am learning to accept that I am not 25 years old anymore and I can’t bounce right back from a tough workout or marathon tennis match with my brother, but for an old guy I can still roll with the best of them.

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This weekend my family celebrated the graduation of my sister Liz’s oldest daughter Nichol from Wartburg College. These kinds of celebrations are always fun; filled with laughter and a lot of food. And of course the spread at my niece’s graduation had everything most dietitians would tell you to stay clear of; Fried chicken, potato salad, baked macaroni and cheese, a big graduation cake and homemade ice cream.  And you know what the 198 pound guy with the 32 inch waist had a little bit of everything.

It’s funny how you get stares or comments when you eat food people don’t believe is in line with what they think you should be eating.  “Should you be eating that?  Isn’t that going to ruin your diet?” I often have to tell people that I am exercising everyday and watching some of the things that I eat so that I can have the occasional piece of  pizza or cake.  When you develop “Type 2 Diabetes” (as I was) doctors restrict your diet. I never want that to happen to me.  As much as I can I want to have control over the food I am able to eat and I try to do it in moderation.

For the most part I try to stay true to my healthy eating habits during the week.  This isn’t easy and I am by no means perfect. I also can stray.  I had three slices of pizza at a work meeting last week, And one of my colleagues asked, “Rick, should you be eating that?”  I was starving after work one night last week and in my head I was thinking you can mix a low calorie protein shake at home. I didn’t make it.  The lady, at the Burger King drive up window, smiled, like she had been reading my blog when she handed me my two Whopper Juniors (NO greasy fries at least).  On days or nights like those I usually work out my guilt in ”OXF”  the next morning so if you hear some heavy grunting from me on the mitts, I probably had a piece of apple pie or something the day before.

Eating healthy takes some discipline, but we are only human. I have done well, losing weight while still consuming some of the things I enjoy in moderation. A steady diet of exercise has helped me to control my weight and I try to stay consistent because I never want to go back to where I was before.

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I’m finishing my 30th week of “O’Connell Extreme Fitness” program and I couldn’t be happier at where I am physically and how my life has changed for the better.  I have lost between 45 and 50 pounds in the last six months. I don’t know how many times a day people come up to me ask, “How did I lose the weight?” Well, my answer probably isn’t what they want to hear, but its the truth.  It takes WORK to lose weight and get healthy.  

Making a positive change in lifestyle isn’t easy.  Six months ago I was what you would call moderately obese and I needed to lose weight.  In my mind however, I didn’t need a diet or a quick fix, I needed a healthy change to how I was living my life. Too many times we seek a quick and easy fix to a symptom and there are many programs out there ready to oblige us. I have an open mind about a lot of things because I know I don’t have all of the answers. But some of these weight loss programs sound crazy to me.  Most recently I have been hearing and reading about the so called “Phen-lo” diet which is a 400 calorie a day diet prescribed by an area physician. Since an average sized female (between 110-120 pounds) requires 1200 calories a day just to maintain her weight, a 400 calorie a day diet would be simply starvation. All that I have read on the subject indicates eating that sparse amount of food every day will drastically slow down the metabolism and not only burn fat but also precious muscle.  You might accomplish the short term goal of weight loss, but at what price?  Loss of strength, muscle, energy, long term health or possibly sanity?  And what does a person do when they complete this diet plan? Start another one?

Please believe me when I say I’m not on a soap box. I didn’t easily come into a healthy lifestyle, it took the “Perfect Storm” of events. The best coach (Russ O’Connell), the right program (OXF) and circumstances in my life that provided me with the proper motivation to want a healthy change.  I have lost a bunch of weight but I am also physically stronger, more energetic and more fit than I have probably ever been in my life and I still believe the sky is the limit for me.  Every morning I am surrounded by people working hard and experiencing the same kind of success.  And they would say the same thing, “there are no easy fixes to good health”.

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Somewhere deep down inside all of us who grew up in households with brothers and sisters there is a strong desire to beat our siblings.  In the world of sports, Michael Jordan says he knew the path to greatness was paved when he was finally able to beat his older brother Eddie, who was six inches shorter.  Legendary track star Carl Lewis began to believe he had arrived when he finally started beating his sister Carole in foot races.  We love our siblings and we want them to do well, but to lose to them in anything is complete agony. Because we have to live with the pain forever (or until we win the next time), through reunions, long distance phone calls or conversations with mom and dad.  I have to admit the seeds for my lifestyle change were probably planted through a rivalry I have with my younger brother, Troy.

My brother and I are somewhat different, but there is still a lot of love and mutual respect.  Because I am five years older we didn’t have a lot of direct athletic competition growing up (I was just universally recognized as the “Man”), but over the years we have developed a rivalry on the tennis court.  During my final years of college, my brother was on the tennis team at Waterloo West High School and playing a lot.  Troy was focused and really into the game while I played once or twice a week.  Of course he dominated me on the court at that time.  When Troy finished high school, the playing field slanted back in my favor.

There was a stretch of about 12 years when I couldn’t lose to my brother on the tennis court. It’s interesting how in a crazy way a part of your self esteem can get entangled in one of these sibling rivalries. Troy and I both put a high value on the game of tennis, we’re both highly competitive people and we want to win badly against each other when we step on the court. I believe for a long time I wanted it more. I wasn’t incredibly fit during this time, but I always believed I was in better shape than my brother. About five years ago this began to change, and I think it led me to wanting to alter my lifestyle.

My brother has always had some kind of fitness routine; weightlifting, biking, etc. However, whatever fitness gains he made were negated by a not so great diet(I think my brother single handedly kept the pork industry alive due to his love of bacon, pork chops and pork rinds) and a deep love of the night life.  But in the last decade, marriage and family life has improved both of those negative issues. Troy has become more focused in his conditioning, he’s just in much better shape. And I began to see it on the tennis court.

In terms of tennis, Troy and I are pretty evenly matched.  So the difference between who wins or loses comes down to conditioning and will.  And in the past few years, his physical conditioning was a lot stronger than my will to win.  I was losing to him because he was in better shape. It was frustrating and it made me angry but it also made me look deep inside myself to come up with answers.

I haven’t played my brother in tennis since I started the “O’Connell Extreme Fitness Program” back in September.  My brother and I will be playing in the next couple of weeks and I am very much looking forward to it. I am quite confident that I will be successful when we rekindle our rivalry on the tennis court, but before I walk off victorious I want to give my brother Troy part of the credit for helping me turn my life around.

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I loved that Prince hit because it was so futuristic. The song came out in 1983 when I was in college at the University of Iowa and 1999 seemed like some faraway place in time. Now the year 1999 is taking on a different meaning for me because I’m like Huey Lewis on the “Back to the Future” sound track and “Going back in time.”  I jumped on the scale this week (actually several times to be honest) and my body is reverting back to its 20th century weight. For the first time in more than a decade I am under 200 pounds.

Breaking this barrier is very significant for me. But the number that really floored me was 32, my current waist measurement.  I haven’t had a size 32 inch waist since 1989 (when I got measured for my tuxedo last May it was 40 plus). It’s incredible how numbers affect our self esteem when it comes to body measurements. When I was in my 20’s a size 32 inch waist or 198 pounds meant absolutely nothing to me. I felt good physically and I was young and cocky enough to believe I looked good too.

But as you age and those numbers grow due to neglectful eating or inactivity whether we admit it or not the way we feel about ourselves is affected. We buy bigger clothes to cover up our insecurities, but we are reminded by someone we haven’t seen in awhile; “Man, what happened to you? Your woman must be a good cook.”  Or we hear whispers, “She used to have an incredible shape, how many kids does she have now?  I know it is much more difficult on women than men particularly because of all of the attention and emphasis given to female beauty in this society.  And I too being the competitive person I am that I sometimes forget that I am as close to 70 years old as I am to 25 and of course I’m not as pretty as I used to be :).

But I say is that a reason to stop living and quit exercising?  Through the flames of pain and despair I have discovered a new lease on life.  I can’t stop the grey hair or wrinkles from growing all over my body–pardon me for the scary image but,  God willing, we’re all going to cross that bridge one day. I am willing to accept aging, but I can’t accept acting old and feeling old.  The numbers 198 and 32 mean I may have added another ten or possibly 15 years to my life. I just returned from oldest daughter’s graduation from the University of North Carolina(where I had an incredible time) and barring some tragic event I want to be a part of many more celebrations. So I guess I’ll keep on living like its 1999!

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Yes Tim Luce, we survived the “Green Room” and the semi-tractor trailer tires!!!  It’s incredible how amazingly difficult, painful, fatiguing, wonderful and rewarding this fitness journey truly is. And I can’t say enough about how fulfilling this journey becomes when you are experiencing it with other people. I never thought anything could top my first  “O’Connell Extreme Fitness” class. But I am deep into my third session and it just keeps getting better and better.  And a lot of it has to do with my classmates, particularly the new ones. The infusion of new blood, sweat and tears helps to keep the workouts fresh. In just four weeks I am impressed at how much strength and endurance the first timers are exhibiting.  Your determination is instrumental in pushing all of us.

There are other extreme fitness programs out there and I am definitely an advocate for all of them. I have a friend who is involved in a program at the YMCA and my KWWL colleague and friend Tara Thomas just joined a new Extreme Body Shaping class that opened in Cedar Falls.  Already Tara and I are swapping notes about diets, protein and water intake.  I love it that more and more people I know are working out in this fashion, because I truly believe the extreme fitness classes are the way to go.  First of all you are involved in an organized program that kind of forces you to be accountable.  And you have classmates who support and push you.  I can’t tell you how much money I have thrown away in gym memberships—I’d pay the fee, go for a few weeks and watch my hard earned cash go down the drain. I’ve been told that most gyms bank on people paying membership fees and not showing up.  I know for a fact my OXF classmates are getting the most torture for their bucks.  Keep it coming Russ and Robin.

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Some days I wonder what is wrong with me (actually it’s everyday).  My weight is 40 pounds less than it was six months ago when I began the OXF fitness program. I am much stronger physically than I have ever been in my life. My stamina and energy are both greater than  even during my athletic prime. My most recent doctor’s visit revealed that I am in excellent condition, free of any diseases or health issues. But I am still not satisfied. I want more.

This is an unusual state of mind for me to be in because I am really kind of laid back. But something has been ignited in me and I am doing all I can to control the fire. I have only missed one scheduled workout in the last six months(because I left my lights on overnight and my car wouldn’t start) and often, I have to fight the urge to over train. Most of my motivation comes from within but it is strongly supported by the people who are around me everyday. My wonderful OXF classmates. You push me and inspire me.  My incredible instructors, Robin Lund, Kristi O’Connell and of course the man himself, Russ O’Connell.

I can’t fully explain the magnitude of the impact Russ has had on me. He’s helped me to truly understand the importance of the coach and athlete relationship.  I have observed him in many different settings; training his taekwondo athletes, mixed martial arts fighters and OXF students. And he is remarkably consistent. Always fair, always positive and always pushing his pupils a little bit further than the time before. I have also been fortunate enough to work out one on one with Russ. He of course is a workout warrior and I find myself struggling to keep up, but in the process I am getting stronger mentally and physically. The truth is Russ is doing more than coaching, he is teaching us to believe in ourselves. Most of the time I am afraid of letting him down.  When that happens you know a coach is doing their job.

I guess that’s why I want more. I am so grateful to the O’Connells for how much they have helped changed the course of my life that I want my one year “Before and After” pictures to be “Biggest Loser” quality. But I want to also be an example of doing it the right way. I haven’t starved myself, taken any weight loss pills or tried some kind of fancy diet. I am just trying to stay consistent; working hard in the gym, eating nutritious foods and trying to get proper sleep. I know I can’t win every day, but I know if I am successful most of the time I will reach my goals in the long run.

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I believe buried down deep inside of all of us is this very competitive, driven and willful athlete ready to be awaken.  We catch glimpses of it on a daily basis at work or at home when we are challenged to complete a difficult task within an impossible time frame. It’s the necessity of getting the job done that brings out the mental will and toughness in all of us.  How many mothers have had to juggle a full work load at the office and then rush around town to get children to their activities before going home to make dinner and prepare for the next day ( I commend all of the women including the mothers of my children who do this on a daily basis)?  To do this consistently takes a drive and competitive will that is fueled by mother nature and God.  

That same kind of drive and will is necessary to also get the job done in the gym.  Anyone who has taken up a sport in their youth understands that practice and conditioning is critical to success. My high school track coach at Waterloo West, Dick Dotson used to tell me all of the time and it still rings in my ears today.  Dots used to say ”Ricky (or Spider which was the nickname he gave me), Champions are made when no one is around!”  His point being, the effort given in practice would lead to positive results in the long run.  Unfortunately, I was young and spacy and very inconsistent in practice when I was in high school. So of course my results were inconsistent on the track. One week, I could beat the best guys in the state, but the next week I might not show up at all. I know I frustrated my coaches with my performances and I know it was mainly due to my preparation.

These days I really to try to give great effort in the gym. The key to success for me is push the limit for pain and fatigue a little bit farther each time. My OXF classmates know I talk a little smack during our workouts and that’s just as much to get me going as it might be to inspire or annoy them.  But you know what, you don’t step foot into an “Extreme Fitness” class unless someone has challenged you or you’re trying to challenge yourself. And that means deep down inside is something stronger than pain, fatigue and an annoying classmate. It’s the “Will to Win”.

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