Dedham Health

It All Started With 60 / 60

By Beth Rosenblatt
DHAC Member and 60/60 Graduate

I will always remember the evening I started the 60/60 program. It was almost four years ago. I had just completed four months of Physical Therapy with Stephanie Schwartz after suffering a bad ankle fracture in December 2008. As I was about to complete my physical therapy, Stephanie recommended the 60/60 program to me. I followed her recommendation. Thank you, Stephanie!

After I broke my ankle, I was unable to use crutches or a walker very well, because I literally had no strength in my arms. Therefore, I used a wheel chair to get around for weeks. The lack of mobility caused me to gain a lot of weight. I became depressed as a result. My cholesterol climbed as well, and I needed to make some major changes to avoid medication and to become stronger and more mobile.

I met with Robbie at 9:45 PM on a Wednesday night to complete a questionnaire for the 60/60 program, have my weight and measurements recorded, and start doing some exercises on a card that he started for me. Although I didn't know it at the time, that June evening was just the beginning of a new, healthy lifestyle for me!

For two months, I worked with Robbie, Dodi and Susan and others in the 60/60 program. They were all very professional, knowledgeable and patient, and I started to feel better physically and emotionally. At the end of 60/60, I knew that I could not possibly leave DHAC! I wanted to become a member and continue working with Robbie as my Exercise Physiologist. That is just what I did!

Robbie encouraged me to begin taking group fitness classes, but I was very shy! I know that this has to come as a big surprise to both DHAC staff and the members that know me!! I avoided classes for a while and exercised independently, because I was very uncomfortable with myself.

Over the next few years, I checked in with Robbie every few months using the training sessions that were allotted as part of my membership. I also started the Activetrax program, which allowed me to work out independently using exercise sessions that changed for me. I began to see some improvements with my weight and cholesterol.

I finally started to take Abs classes with Dodi and Mat Pilates with Robbie. I later added Body Pump, Abs Express and other classes, and I enjoy all of them. In these classes, I have met some of my favorite friends who are so special to me.

One year ago, after some discussions with Robbie, it became clear that I needed to take my fitness program to a new level in order to achieve my goals. I decided to start personal training with him, one half-hour session each week, last June. I started to lose more weight and inches and and began to truly enjoy my new lifestyle and wardrobe!

I recently increased my training to an hour each week instead of a half-hour. I love working with Robbie and feel so lucky to be able to work with such a patient, knowledgeable and wonderful trainer! If I receive good blood test results or a lose weight, I cannot wait to share the news with him.

Recently, I had my blood tested, and my LDL (bad) cholesterol is the lowest I have seen in a while and my HDL (good) cholesterol is higher than it has ever seen. I have had to add a new box in my closet to hold all of my workout clothes that I love selecting and wearing to DHAC! I love my friends, instructors and trainer very much! Thank you DHAC for helping me to improve my life.

And it all started with the 60/60 Program!

$60 / 60 Days - Really!

By Dodi Herk
Assistant Fitness Director
Co-Director 6060 program

If you or someone you know are new to exercise, have a medical condition such as high blood pressure or diabetes, want to control weight, or just want the extra energy to get through the day, it is time to check out the 60/60 Program! I am here for you. You’ve probably seen me on one of our commercials or heard our radio ad, and yes I do sign autographs :-) I co-direct the 6060 program and I really do look forward to coming to work every day.

If you have that “first time” fear or not sure how to take the initial steps to controlling your health, let me help you get started. My staff and I will give you the proper tools, guidance, support, and education to start your journey to a healthier you. I believe in this program. It is beyond gratifying when a 60/60 participant realizes that it is about quality of life not just quantity. So if you want to hang out with a TV superstar like myself, then please call for more information on the program and how to get started.

Happy Anniversary!

By Michael Fagone
DHAC Member

July 1st marked my two-year anniversary at DHAC. I’m sure most people don’t remember the date when they first started at their gym, but I do. It was the day I first started in 60/60, the day I first met Jason and the day I decided I was seriously committed to getting healthy.

A few months prior, I had lost my mother. I was recovering from gout and I was at a VERY unhealthy weight (about 480lbs). My doctor was pushing weight loss surgery. He said that I was beyond diet and exercise. A voice inside my head was like “oh yeah, watch me!” Sometimes it takes someone giving up on you for you to not give up on yourself.

By the time I started 60/60, I had already lost nearly 100lbs. I was eating well with the help of a nutritionist. I was consistently walking. But I was getting to a point where I had to decide whether I was going to really commit to this or just do what I was doing and hope I stayed on task.

My friend Kristen suggested the 60/60 Program. When I first met with Jason, I judged him immediately. I didn’t see how this young, fit guy was going to be able to help me. But I had made a decision to do this. I was just going to have to trust him, the program and the staff.

I am so glad I did. Jason, Dodi and Robbie were so helpful during those first two months. They provided encouragement and help whenever I needed it. I had a successful run during my time in 60/60. I took the tools I learned there to continue my weight loss.

I’m in a place that I never anticipated. People often say how good I must feel. I try hard not to think about it, to be honest. I just try and look forward and keep moving ahead. There have been big picture gains of course. I am carrying about 240lbs less than I was 2.5yrs ago and have come off 4 medications (3 blood pressure meds and 1 cholesterol).

But honestly, it is the little things that make me appreciate my progress more. When I go to a concert, I can fit in the seat without breaking it (been there). I can keep up with the kids that I work with. I can go anywhere and not worry about how much walking will be involved My world has opened up for me in ways that I never imagined.

This seems like an appropriate time to express my gratitude to the staff at DHAC who supported me from day one. I could go on and on about Jason– but he wouldn’t like that. I just will say that I could never have run close to 3 miles on the treadmill or tried things like TRX had it not been for the encouragement and support I have received from him. He only has had three expectations from me from the beginning: do my best, always try and never quit.

The trainers are the unsung heroes over at DHAC. They push us along when we need it, they pick us up when we fall and they give us the hard truth when we need to hear it. There is not one member of the fitness staff who hasn’t helped me in some way – be it an ear to listen, help with a machine or a blood pressure check. I appreciate every last one of them.

The most unexpected support has come from fellow members. Many remember me from when I first started. I am always met with compliments and praise, which I appreciate more than I probably say. I have met so many great people at DHAC. I cannot go anywhere in that building without seeing a familiar face. I have met an amazing group of friends at DHAC whom I cherish beyond words.

So yes, I remember when I first started at DHAC very clearly. It was a leap of faith and thankfully one that has paid off. Weight loss can seem impossible. But it IS possible. I am living proof that it can be done if you are determined enough. Don’t allow anyone to ever give up on you and more importantly, don’t give up on yourself. Sometimes you just need to find your motivation and the courage to take that first step. I promise you, it is worth it.

Mary M. - True Life Story

Mary M. 
DHAC Member

June 1st 2010, that was the day my life changed forever. That was the day my husband of 30 years was diagnosed with oglioastrocytoma, a particularly invasive form of brain cancer. The prognosis was grim, death was not far away. The treatments, support and care we received at Dana Farber and Brigham and Women’s Hospital were excellent but the end result was unchanged. After an eight month battle David passed away in February 2011. 

I was given all sorts of resources for grief counseling and spiritual help, but I declined. I knew that grief counseling, although very beneficial for some, wasn’t for me. I didn’t know what would help,and at that point I really didn’t care.

After a few months of living in my pajamas, loading out on the couch, only conversing with the dog and generally excusing myself from life, something inside said enough:  get out of your robe and move. 

Andy Warhol said “They say time changes things, but you actually have to change them yourself.” A few years ago I had joined DHAC, but when David got sick, I stopped going. So back I went. 

In the beginning, each day was a struggle.  I had to put clothes on. I had to talk to people who would talk back, unlike my dog who sat there when I spoke. Trying to breath, move and focus on what I could gain instead of what I lost took a great deal of concentration. Sometimes it didn’t work. I fell on the treadmill, it wasn’t moving. 

Gradually the fog lifted. I began running again, something I hadn’t done since I chased the ice cream truck for my kids. (OK for me, but we won’t discuss that.) Smacking that punching bag was a healthy way to deal with stress and anger. 

I got stronger, not only physically but emotionally. My appetite returned to normal, yet I lost weight.  The support of Dodi, Jason, Brittanie and all the staff, who challenged me to not only do more, but to do it right was invaluable. Meeting fellow work-out warriors, Gerri, Benet and Marilyn has been such a gift, because misery does indeed love company. 

Armed with renewed energy and confidence I even signed on to run a 5K, although looking back I must have been in an exercise induced endorphin high. Most of all I laughed again, albeit mostly at myself, especially during Pilates. I used to know left from right, really. 

Grief is a strange companion.  The sense of loss never really leaves, but it can, with time stay in the background, acknowledged, but not the center of attention. The last thing I want to do is preach exercise as a cure all for everyone. I can only speak from my experience: exercise is empowering.

Yes clinically it raises endorphins creating a sense of well being.  It also gives back a sense of control. 

By focusing what is left of my mind and strengthening my old body, I began to heal. I am not done by any means; there are days that I would rather stay on the couch, covered with Dorito dust, staring into space. But I don’t. I load some Pearl Jam onto the iPhone, plug in the earpieces and off I go, running toward the new beginning every ending brings.

Lorraine L. - True Life Story

By Lorraine L.
DHAC Member

My doctor was always after me since I was overweight and sedentary most of my life. Diabetes was becoming a big issue. Finally, she recommended the 60/60 program at Dedham Health. Even though I had never really exercised I told her I'd give it a try.  

My biggest fear had been that I'd be the only overweight person in a room full of healthy, thin, young people. That wasn't the case.  Lots of people of all ages, big and small with weight issues, walkers, canes and smiles.  

When I started I had trouble walking or exercising for very long but after a few weeks I felt better. I met lots of people who, like me, were just trying to take better care of themselves.  We talked and laughed as we worked out to help make the time pass.  

I started following a healthy eating plan and began to lose some weight.  I had much more energy so I exercised more and felt better about myself.  My blood sugar numbers dropped and I was able to slowly reduce and eliminate my insulin!  My cholesterol medication was cut in half. My doctor was floored!

The instructors are great. They are always available if you need help, and make sure you progress without injuring yourself. There are so many different classes and equipment, you can try them all and find what you like.  I love the Aqua Fit class in their salt water pool and walking on the indoor track. 

Some say it's too expensive or they can't do it - I was one of them. But it can be done and it's worth it.  For the first time in a long time I feel like my health is in control and I'm going in the right direction.

Terry D: A Real Life Story

By Terry D.
DHAC Member

“So would you be willing to share your story?” was what Sarah C. asked me last week, and I thought who would care? For over nearly 4 decades weight has always been my issue, and I “dealt” with it through diets and coping skills.  

Sure I’ve tried group weigh-ins and supports, pre-packaging foods and even liquids only.  For one year, I was part of a teaching hospital program where we “ate” nothing but protein shakes, only to drop (and eventually re-gain) over 130 pounds. I saw several friends become ill from their participation.  

My job was high stress, nearly 6 days a week of juggling decisions that impact billions of dollars in spending and millions of people. My weight was the last thing I was thinking about, although I knew that I needed to make serious changes.  But this time I said to myself I need to do it differently.  

It was nine months ago when I told my primary care physician that I had heard about DHAC “60/60” program, and what could I possibly lose by trying it. “Start slow, and let’s see what can happen”, was his response. 

What great encouragement from the DHAC staff! I remember the first time I stepped on a treadmill and walked 5 minutes. Wow- a whole five minutes!!  Sarah knew that I love the game of golf, so the first round of circuit training was based upon gaining flexibility. Over the months we’ve added in a variety of cardio work, most recently carrying the weight I’ve lost up and down the stairs a several times ( a great reminder), and some  exercises that I had only ever read about before.  

My morning routine is now not complete without  a visit to the health club, and what I have lost is obvious. My outlook remains positive, my sleeping habits have improved, and I’ve been re-united with my ten toes!  It’s nothing now to warm-up with a 25 minute run, not walk, or the same on a bike. I’m drilling new holes in my belt, and my wife just gave 3 bags of clothes away that no longer fit me.  

"60/60" brought me in, but the encouragement of DHAC staff and fellow members provides me the energy to return each day. Plus where else can I hit a bucket of golf balls, and then jump in the pool?   

 

What's In Your Easter Basket

By Diana Breault
DHAC Weight Loss Motivator

If you celebrate Easter, you are probably familiar with traditional Easter baskets, filled with an assortment of candy treats. Jelly beans and marshmallow Peeps, Cadbury eggs and malted milk robins eggs. And, if the Easter Bunny knows you are a true chocoholic, maybe a large solid chocolate bunny. 

It’s nice to enjoy these treats when this time of year comes around, but, they can add up fast. How do you keep yourself from poking around in your child’s basket?

I’ve said it before, and I will say it again: out of site, out of mind. Once the baskets are out, make sure they stay out. If you know you will not be able to control yourself around all that extra chocolate, hide it away or give it away to your guests.

If candy is just too tempting, try some non-edible treats, such as coloring eggs with your little ones. Make it into an activity. Walk, or run, off those candy calories by Easter egg hunting. Hide the eggs in areas where you really have to stretch and squat down to retrieve them. You can even participate in a spoon relay race with your kids, where you have to balance an egg on your spoon while racing from a starting line to a finish line. Make it fun and exciting. You won’t even realize that you are actually getting a workout!

And don’t forget, eggs are the classic feature during Easter. Why not pop one of those nutrient-rich delights into your mouth and step away from the candy basket? FYI: 1 egg contains about 70 calories, while a solid chocolate bunny contains about 230 calories. 

What are your secrets for getting through the spring holidays? 

Have a Happy Easter and Passover!

 

BMI Revealed

By Robbie Goldman, Master of Science
DHAC Exercise Physiologist

BMI…Another confusing and maybe even threatening term to be mentioned in your Drs. office and at the gym!

What exactly is a BMI? And why should I be concerned with it?

Well it’s time to clear things up. According to the Federal Government, Body Mass Index (BMI) is a useful measure of weight and obesity. It is calculated from your height and weight. 

Because BMI estimates your body fat, it can be a good indicator of your risk for diseases that can occur with more body fat, such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

BMI is a useful tool.  But, it also has it’s drawbacks. For people with muscular builds, such as athletes, it may suggest obesity when there is none. (Muscle weighs more than fat.) Similarly, if a person has lost muscle, they may have a higher fat percentage than their weight suggests. This is also unhealthy.

How do you calculate BMI? It’s simple:  BMI = (Weight in Pounds / (Height in inches x Height in inches)) x 703.

As a general rule,  your BMI score means the following: 

• Underweight Below 18.5
• Normal 18.5–24.9
• Overweight 25.0–29.9
• Obesity 30.0 and Above

People whose BMI suggests that they are considered obese (BMI greater than or equal to 30) or overweight (BMI of 25 to 29.9) should probably lose weight.  This is even more true if you have other risk factors for heart disease, such as high cholesterol, high blood sugars, physical inactivity, cigarette smoking or other family history of heart disease.

The good news is even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing those diseases.

Need help getting started? Check out our 60-60 program, which specializes in helping qualified individuals start taking control of their own health. 

The National Heart, Lung, and Blood Institute. “Assessing Your Weight and Health Risk” 

 

 

Should I? Or Shouldn't I?

By Dodi Herk, B.S. Exercise Physiology
DHAC Assistant Fitness Director

Time and time again I am asked the same question, “I have _______ injury. Should I or shouldn’t I exercise? This could range from a new injury to chronic pain, but the question is always there. It’s a great question to ask. There are always a few answers that could change depending on the nature of your injury, but the one that always holds true is: Listen to your body!

As most of you know I recently ruptured my Achilles tendon and had surgery to repair it. I injured it playing volleyball. I’m telling you this because I did NOT listen to my body or friends and family. I had another injury that I had been dealing with on the other leg for a week before the volleyball tournament. I favored that leg the entire week and during the tournament. Some people suggested I not play or only for a few games. But I assumed I would be fine. “I’m an athlete," I thought. "I’ve played injured many times. I work out regularly.” 

I’m also an exercise physiologist who made the age old mistake of not listening to my body, and now I’m paying for it!

I work mainly in our $60/60days program and deal with all kinds of orthopedic or cardiac issues. My answer to anyone who asks should I or shouldn’t is: If it hurts don’t do it or lower the intensity. Most of the time, movement is exactly what the body needs to heal and recover. Blood flow to the injured area brings nutrients and vitamins to help in the healing process. 

But you have to be smart about it. Over stressing an existing injury can result in more complications and longer recovery. Talk to your doctor, physical therapist or exercise physiologist for the best recommendations, and proper clearances prior to starting your healing or rehab regimen.   

Don’t get frustrated and think you’re never going to get better. You will with patience and positive thinking. 

I have never been injured to this degree before so this has been challenging for me. But I just keep telling myself it will get better. I finally practiced what I preach almost every day! I turned myself into a trainee instead of trainer, and it is exactly what I needed to do. Not only listen to my body but listen to what I would tell any of my clients! I do exactly what my physical therapist tells me and am faithful with my exercises. I improve every week and look forward to my first run on the road! 

So if you are dealing with a new injury or a nagging old pain, take a deep breath and a spoonful of patience. You’ll get there, and when you do, you’ll be happy you listened to your body! 

Sidelined

By Michael Fagone
DHAC Member 

As many of you know, I have been working on running on the treadmill for a few months now. Running can be pretty tough on the body. I had noticed off and on pain in my left hip. It never bothered me while I was running. It was usually after the fact. I looked online and saw that hip pain is fairly common in people who run. So I pressed on and figured it was just one of those things. 

A couple of weeks ago I was working on a distance goal and noticed half way through that my hip was getting sore. Unusual, but I kept on. It seemed to go away so I was pretty relieved. About six minutes away from reaching the goal, it came back in a more intense way. I was unsure what to do. I wanted that goal and I was so close. But I was in pain. I called over to Jason and told him what was going on. He told me to get off the treadmill. 

I was frustrated and wondered what this would mean for the week ahead.  The day after, my hip was really sore and I knew I was going to have to cut back. Jason and I discussed it and decided I would take the week off from running and stick to the lower impact cardio machines. 

I worry constantly how cutting back impacts my calorie burning.  So I bumped the resistance up on the other machines to try and compensate for the lesser amount of calories I would be burning. 

The problem was, the increased resistances weren’t allowing my body to recover. Which, of course, was the goal of avoiding running for the week. 

Even though Jason wanted me off the treadmill for the week, he did allow me to take Trail Mix. I was  to keep the incline low and avoid running. When the class started to do some running, I decided I was going to try it. Even though I wasn’t supposed to. 

Almost immediately, the pain came back.  I wasn’t able to run after all. 

I was starting to wonder how long this was going to last. Thankfully, I was entering into my two rest days so I knew I had some time to try and recover. Jason suggested lots of stretching and foam rolling. When I came back after my rest days and met with Jason, we discussed whether or not to try running. I said that I felt better and would like to try. Jason said OK,  but told me not to force it. I got on the tread and decided to go for it. I was doing fine for a while. And then, twelve minutes in, the pain came back. I got off the tread and sulked. I was beyond annoyed. 

Jason checked in and I told him what happened. When he walked away, I stubbornly went back to the tread and tried again. Again, at twelve minutes, the pain came back. I stopped again. 

One would think I learned my lesson at this point. One would think. No. I was resolved to do thirty minutes of cardio so I did the remaining six minutes without much discomfort.  When I finished, I told Jason that I would most likely regret my decision the next day.

And I did. I was very sore and was limping to avoid pressure on that hip. Jason said we needed to scale back even more than we did the previous week. Constantly getting the hip to flare up wasn’t going to promote recovery in any way. Running was out again for the week. 

On Tuesday, my lower body weights were out and I was only allowed to do the water class with the agreement that I would back off any exercise in the water that was uncomfortable and I would scale back on my jumps. On Wednesday, I was still fairly sore so Jason banished me to the pool to walk for a half hour. 

That was torture for me. I am not a  hardcore cardio person but I like what I do. The pool walking wasn’t cutting it. But if I am going to work with a trainer, I need to listen to what they tell me. For Jason to only allow me to walk the pool, I KNEW I needed to listen. 

These past two weeks have been very challenging for me. I don’t like to scale back. I am always in fear that I will lose momentum or drive or fall off track. But, I needed to respect Jason’s expertise. After all, I am the one asking him for help. 

I used to challenge Jason when he would suggest easing up or taking a couple of days off. I thought I could work through it or that he thought I couldn’t handle it. It took me awhile to really hear what he was saying. 

Recovery is important to maintain my momentum long term. Jason has told me that he doesn’t want me to get injured or burnt out because long term compliance then becomes  a challenging struggle instead of a new, healthier lifestyle.

I am stubborn and determined. My determination has helped me through this process but these past couple of weeks, it was putting my body in jeopardy. If I want to continue running, I am going to have to scale back when my body is telling me it needs a break. And it needs a break.

 Jason has said that sometimes less is more. But can I go back to more now?