PC/Aerobics Challenge – 2012 EPILOGUE/FOLLOW-UP

Just when the New Year’s resolutions were wearing off, the PC/Aerobics Challenge kicked-in to give you (and me) a boost in motivation and support. Now, that the 4-week long Challenge has ended, it’s up to you to decide what to do next… The choices have never been so clear...and it is truly a choice whether to be sedentary or active (it's your choice ). The reasons to take-up exercising, or to keep exercising, are abundant, to say the least. Through exercise, it’s been demonstrated that “ a little bit is better than nada ” (phrase I've adopted from a song by the Texas Tornados in the movie “Tin Cup”)… for fighting aggressive PC , for reducing risk of heart disease , for helping avoid diabetes , for improving erectile functionality , for reducing depression and anxiety , and for just simply living & getting the most enjoyment out of life! Prostate cancer is among the more common and less lethal malignancies, yielding a large population of survivors who will die of something else, but a diagnosis of prostate cancer is (for many men) a “ wake-up call ” to make important lifestyle and dietary changes when faced with questions of their own mortality (often for the first time in their lives). We know that we can’t “cheat death” – please don’t think for a moment that diet and exercise will “cure” cancer for everyone – but in the “big picture” we can certainly “ stack the odds in our favor ” for the best possible outcomes. I am humbled by the range of participation the Challenge program has had…men from the full range of the treatment spectrum joined in and provided mutual support to others here at HW. There is clearly an appropriate exercise level for absolutely everyone. The four weekly Challenge threads generated nearly 5,000 “views,” and over the course of the month we had more than 30 different participants. Furthermore, close to ten participants each week reported exercising (at any level) at least 5-times or more, which “met” the original Challenge , and also contributed to my own PCF “ donation challenge ” (more about that, below). The follow-up question I have for you is: WHAT WILL YOU DO NEXT? Will you stay active? Find a new way to re-commit yourself by making a commitment to others. I have found ways to do both, which I will share here in hopes that it will also generate ideas for you. 1. Commitment to myself – Keeping an exercise logbook is one of the best ways to remain committed. I recommend to friends the book “ Younger Next Year ,” and I use the companion logbook for myself (this is my 2 nd year using the logbook). Check out THIS graphic (from the book) for motivation. 2. Commitment to others – Your loved ones are an excellent set of people to commit to. In lieu of that, I’ve signed up for a program (sponsored by American Cancer Society) at work which makes a commitment to my co-workers called Active for Life . It is a 10-week program which encourages participants to set, and meet, goals for physical activity—again, at a level which is appropriate for the individual. I hope that others here will also post in this thread about their ongoing commitments to improving their lives through physical activity…share your ideas to help motivate and inspire others. Casey’s Prostate Cancer Foundation (PCF) “ donation challenge ” results . In Week #1 of the PC/Aerobic Challenge , I said I would put my money where my mouth is and give a PCF donation based on the number of HW participants who met the goal of reporting each week on exercising at least 5-times. I committed $5 per week, with a $5 bonus for each participant who “met the challenge” for all four weeks. After each week, I counted the inputs, and the table below shows a summary of all the weekly tallies. The PCF is a powerful force in the prostate cancer research scene. In case you are not familiar with PCF, here’s a descript ion of what they to (taken from their web site at http://www.pcf.org ): Since 1993, our unique strategies for identifying and investing in the most promising research programs have generated life-saving results. We channel resources to the world’s top scientific minds—cutting red tape and encouraging collaboration to speed breakthroughs. As a champion for increased government and private support, PCF has helped build a global research enterprise of nearly $10 billion. Through the generous contributions of our donors, we have funded more than 1,500 programs at nearly 200 research centers in 12 countries. PCF was founded by Michael Milken. I encourage others to also consider a charitable donation to PCF. My donation was determined by YOU , as shown in the chart below. My check will be sent this week. Thanks, again, to all participants!

Casey,

Thank you so much for doing this. It made this last month's exercising fun and motivational. I enjoyed reporting out. Exercise and resistance training have been a life-transformative part of my PCa journey. I am certainly committed to it for myself for the rest of my life. I will have to think about ways to extend that commitment to others.

Casey,
Thanks for doing this. I didn't need the motivationj, but i was glad to join my comrades in arms.

I am not reporting in but I am sticking with it .. same schedule as always. Thanks Casey for the encouragement.

The thread posted today titled You exercise and diet change guys have finally inspired me by The Water Guy served as a reminder to follow-up with everyone who participated in the 4-week 2012 PC/Aerobic Challenge here at HW.

If you are a HW newcomer and not sure what this was, go to the Week-1 link HERE for more info. (the program ended in February)

Still going strong myself, more than an hour a day, five days a week, all aerobic (combo of treadmill, stationary bike, and eliptical trainer). In fact, I've been following this routine since about 4 weeks after my surgery in June of last year.

I plan to keep going as long as my heart will let me.

Casey,

thanks for all your work, your altruism is awesome.

I am still in the game with bike commuting 5 days / week. I added spinning class and weights on the weekend. I have 2 more pounds to lose to reach my BMI range. I am feeling great - attacking fitness and health is a real boost to my attitude. I cannot recommend it enough.

-Winter

Casey:

I guess I've been the failure of the group. Somehow, since my gall bladder surgery, I seem to have periods of tiredness, although I have recovered very well (healed quickly and can eat anything). But that is more of an excuse. I seem to have full energy at work (I am always animated and I move around a lot at work). But when I come home I do start to tire. In fact, for about a month I was falling asleep in the afternoon for a 2-hour nap. That was very unlike me and it is not happening anymore.

I have been going to the gym, but only once a week. I go and I have an excellent, very extensive workout. In fact, as the weather gets nicer, I walk briskly to and from the gym (about 1.6 miles round trip). I then do 6-10 laps on the treadmill. I then do (3 reps; 10 times per):

1 BICEPS CURL
2 MATRIX CHEST PRESS
3 MATRIX ABS. CRUNCH
4 CYBER PLATE LOADED ROW
5 HAMMER CHEST PRESS
6 CYBEX LATERAL PULLDOWN
7 ROPE PULLDOWN
8 BACK EXTENSIONS

I also lift some dumbells but I do this at other times at home.

HOWEVER, I do this once and then resolve to do it 2 more times during the week. I don't follow up, unfortunately. I suspect that if I can get back in the swing and do it 3 times a week for say 3 weeks, then I'll have no problems continuing in this mode.

But as I said, I have the excuses but the reality is that I have gotten lazy. I need to kick myself in the butt!

You have done a nice job by galvanizing folks to do this.

Mel 

David:

My wife goes to Curves, and they have stations. Is that somewhat akin to cross training?

Mel

casey:

I agree totally. I have read that exercise is the best antidote to fatigue and I know I always feel better after exercising.

Mel

Still at it, 5 days a week, added some more reps per cycle as I gain strength

i'm still at it too.  weight training and bike.  i've gained a few unwanted pounds and i'm trying to get up the gumption to make a brief trip to the fat farm (weight watchers)  but i'm not quite miserable enough yet .

ed

 

You guys have a high level of my respect! Rather than sitting around in front of the TV or computer, you are out there doing everything you can--for your own sake, and for those who are special to you--to "stack the odds in your favor" for the best possible PC outcomes and high quality of life. Keep it going!!