Being Active Again!

Dick Knoerzer -Systems Maintenance

I have worked as an electrician in the System Maintenance branch of the Facilities Department for the past sixteen years, and my fitness journey has seen many ups and downs in that period.

Shortly after graduating from high school, I enlisted in the Marine Corps. Physical fitness and weight control were mandatory. Quarterly physical fitness tests and periodic weigh-ins were required. Failure to meet the required standards could be detrimental to you career. Physical fitness training was always encouraged with time set aside for either group or individual participation. After retiring from the military, my life became less regimented.

Following the military, my job consisted of considerable time driving on the road, and the meals were of the fast food variety. Needless to say my weight and overall physical condition suffered. After starting work at The Academies I lacked the motivation to get back into shape. Not eating properly was also a down fall. Approximately six years ago with a New Year’s resolution, brand new tread mill, and a diet plan, I began a workout program. Over the next year or so I was successful in losing weight and improving my overall health. But over time the workouts became less important and the weight gradually returned.

Two and a half years ago my daughter asked me to run a 5K race with her (at the time I was 67 and she was

25). Not thinking it through, I said, “Sure how hard can it be? It’s only a little over three miles.” Three miles was the distance of my quarterly physical test while in the Marine Corps. I can do this. So I set out to run a bit to get back into shape. I had noticed a co-worker running at lunchtime every day. I decided to ask if I could tag along. I explained the motivation behind my sudden need to run.

Thankfully, I was allowed to tag along. Needless to say I thought I was going to die along the path. I was embarrassed by my poor conditioning. Once I started, I couldn’t quit. Having a running mate was the motivation I needed to continue. After struggling for the first four weeks or so, I finally was able to hold my own. I competed in the 5Kand actually posted a 30 minute time (without walking or puking). Not bad for a supposed senior citizen.

My daughter, co-worker and I have run numerous races since. This year I have three second place and one fourth place finish in my age group. Previously my workouts consisted only of running. When it got to cold or wet, I simply did not run. I have now discovered all of the advantages of the fitness center.

There is no reason not to train all year. When I started two and a half years ago my weight would ounce between 190 and 195. Now it hovers between 162 and 167. Working out has become a habit again. I’m 69 years of age, in good health, and I am enjoying life to the fullest. Being active and eating well makes all the difference in the world.

One Ingredient Foods

By Dana Neer

I feel sorry for my dog Silkey. But please, don’t get the wrong idea.  She enjoys a good loving home, receives lots and lots of activity, attention and petting.  Plus she has very little responsibility.  She enjoys a life of leisure, and because I live in a safe and quiet community, she does very little protecting.  It’s her diet that’s depressing.  It’s the same meal, day after day – brown, dried dog food.  She seems to be okay with it, never leaving an empty bowl.  But from my perspective, her diet is unappealing and dull. (Even though you won’t admit it, I know some of you have tried dog food at least once, and will agree with me).

Our human diets are much more interesting.  Food choices can overwhelm us.  Even at the most basic restaurants, options cause us to read and re-read the menu before finally ordering.  Grocery stores are lined with innumerable options.  But even with food at every glance, many times we choose inferior options since processed foods are waiting at every intersection of our lives beckoning us to eat them.  When shopping at your local grocery store, if the food you’re purchasing doesn’t have an ingredient list on the side of the item, it’s a pretty sure bet that it is a single ingredient food, and you’re purchasing exactly what is before you.  An apple is a single ingredient.  Bananas are bananas, nothing added.  Cauliflower, spinach, pears and eggs are exactly what they say they are-single ingredient foods.  With package foods, each added ingredient is another step in the processed food chain. Plus, many items are flavored with sugars, adding even more unhealthy calories.  Single ingredient foods should be the focal point of our grocery list. Once you buy single ingredients, then mix and match.  You can create wonderfully healthy meals, free from preservatives and additives. 

A healthy rule of thumb is to have 80% of your diet whole and minimally processed foods.  Whole foods are basically ones that look like what they started out being:  nuts, eggs, fruits, vegetables, potatoes, fish, beans, etc. Taken a step further, whole foods are even better when eaten uncooked or steamed.  Nutrients begin to disappear from foods when the heating process reaches 107 degrees.  So even though you may be eating good food, cooking reduces the value.  Obviously, some food needs cooked, but raw foods are best for us.  Juicing is another wonderful option for consuming raw fruits and vegetables. 

Research shows that eating a wide variety of food provides the greatest benefit to overall health. 

1.  Enjoy lots of raw fruits and vegetables.  These food items are easy to consume because of their taste and short prep time.  Peeling a banana takes just 10 seconds.  An apple is always ready to go.  Pull out a carrot and hit the road.  Juicing takes more time, but still, a very simple process.
2. Nuts and seeds are perfect sources of protein and energy, and again, very easy to prepare.
3. Lean meats and other protein-rich foods, including eggs are a good source of protein, however some folks consume too much of this food source.  Enjoy meats, but limit intake to a few times a week.  Meat is only one of many sources of protein.
4. Starchy foods such as grains (bread, cereal, and pasta), beans, peas and potatoes are carbohydrates and essential to live life with energy and gusto!
5. Other foods.  Consider desserts and other sweets your reward for faithfully embracing a healthy diet.  Enjoy a small indulgence every day and enjoy life.

Daily “workout” as part of teaching a class in Culver.

Harry Frick, Humanities

As far back as I can remember, my only interests were football, basketball, and baseball.  I loved those three sports.  We played football in the fall; basketball in the winter; and baseball in the spring.  I played all three through junior high, but focused almost exclusively on basketball in high school.  Regrettably, I was far less passionate about the academic dimension of high school. In high school, you would find me sitting in the back of the classroom reading Sports Illustrated.  I knew every college team’s location, nickname, colors, conference, uniform design, coach’s name, and in most cases, their starting line-up.   After playing on some good high school basketball teams (Twin Lakes-Monticello), I managed to graduate, and was good enough to continue playing in college, something I’ll never forget.

After college, where I became a little more studious, I pursued a career in teaching and coaching. Again, basketball was my sport.  This was around 1974.  Believe it or not, weight training or strength conditioning was almost unheard of at that time. Some athletes, mostly football players, lifted weights, but the present-day equipment, like that found in Culver’s beautiful Fitness Center, simply didn’t exist.  My first recollection of weight training was around 1978, when nautilus-type equipment was coming on the market.  I required my team to complete a strength-conditioning program during the off-season, and throughout the summer.  It was around that time I started “lifting” myself, and jogging.  The athletic coaches at my school pushed each other, and we got into the routine of running and lifting at least five days a week. This was approximately 40 years ago.  I’m still doing it today.

Vigorous physical exercise does not guarantee longevity.  I don’t believe there is a single study that proves a physically active person lives longer than a person who remains inactive.  However, there is an ironclad guarantee that the person who embraces a vigorous exercise program will have a MUCH higher quality of life.  In other words, you’ll feel better, look better, and have a considerably higher level of energy.  Moreover, there is solid evidence that resistance training has enormous physiological benefits as a person ages.  It’s really incredible.  I know people in their 80’s who still work out each day.  They feel like they’re 50!

My current daily routine consists of 20 minutes of jogging/walking; 5 minutes on a stationary bike; and 30 minutes of resistance training, using both the nautilus equipment, as well as free weights.   I strive to work out at least five, if not six, days a week.  I’ll admit that by the end of a normal Culver day, I’m tired, and being a heavy coffee drinker, I’m even mildly depressed.  However, the daily “workout” has become as much a part of my day as teaching a class.  I’m grateful for that.  I am also grateful for friends like Natalie Hogan, Danny Cowell, and Dana Neer, who advise me, and motivate me to work hard.  I look to them for guidance and inspiration.    

So, to those who don’t have an exercise routine, I say this—it makes no difference how old you are, or if you’re overweight, or if you never participated in sports, or if you have a disability, or if you've never exercised a day in your life.  You can do it.  Find your Natalie Hogan, Dana Neer, or Danny Cowell. Take the first step.  Good luck!
Harry Frick, Humanities

Team Kelley Shares Success

Mutual affection for outdoor activities and an appetite for a fast-paced, full lifestyle were among the commonalities that initially brought Ed and me together.  We met working in Summer Camp where each of these is found in abundance.  Those who have attended or worked a Culver summer know it is like the 200 Freestyle of Culver programs – one long, exhilarating sprint.  The enthusiasm of the campers, commitment of the staff, and beauty of the campus are energizing. The early mornings, late nights and non-stop schedule in between are exhausting.  Yet, like all Culver programs, being around people who understand the unique experience that is Culver is invigorating and nourishing. 

Like many couples, after we welcomed our three children we found the full lifestyle continued, yet the pace was quite different.  Our schedules were packed, but our activities were more sedentary.  It became difficult to find time to work out.  Squeezing in even 30 minutes of exercise a few times a week required planning.   As our children grew older and started school, it was important to Ed and me to introduce them to a variety of athletics to help them foster the habit of building exercise into their lives.  We also realized it was important to set a positive example ourselves. 

We were inspired by seeing friends and colleagues involved in Wellness Activities on campus and off to explore greater challenges and set a goal to improve our fitness and overall health.  Andy Dorrel introduced us to the Advocare 24-Day Challenge which was a turning point for both of us.  Having one another to lean on created a partnership and accountability which made sticking to the plan easier.  We reminded one another of our commitment when necessary, and shared in the joys of lost pounds and the discovery that such healthy eating habits were much easier than we thought.  We were motivated to make long-term changes to our eating habits. Focusing on our health prompted us to increase our exercise. 

After completing the 24 Day Challenge, we felt stronger, lighter and more energized.  The positive impact motivated us to continue with the new habits created during the challenge.  Each small change we made laid the groundwork for success at a new goal and another challenge.  These stepping stones and the encouragement of our friends gave us confidence to try more.  Flannery Posner and I ran the Monumental Half Marathon in November of 2012.  With Dana Neer’s help, we followed a clear training plan and were prepared enough to surprise ourselves with our time - and really enjoy the experience! Although Flannery and I saw no familiar faces at the race, being surrounded by thousands of other people who were committed to the same goal was incredible.  I was hooked!  Ed and I ran a half marathon and then tackled the Lake Max Triathlon.  This year, our children joined us for the Kids’ Tri.  They were apprehensive at first, but training and preparing as a family provided us a shared experience which was both fun and rewarding.  Seeing their pride after completing the course was one of the highlights of our summer.

Participating in wellness activities easier as a team whether it is your spouse, family, roommate or colleague.  So many of our plans are made, ideas formulated and dreams developed during our runs.  This year’s Acceleration program has provided a platform for maintaining our efforts – nudging us to find time even when days are already full.  It takes planning and coordination, but with a partner to remind us and hold us accountable, it is easier and more fun to make exercise a priority and continue to enjoy the benefits of good health.  As they say, success is nothing without someone you love to share it.