FUNCTIONALLY CAFFEINATED WELLNESS

How do you start an exercise program when you’ve become a professional lounge lizard?!

First and foremost, give yourself a pat on the back for deciding it is time to make some healthy changes.

Secondly, do not for one minute think that you need a workout routine that would give Jackie Chan some trouble. The idea is not to hurt yourself but to help yourself, and I am going to give you some solid advice on when to start and how to start.

JENNIFER BOLTZ HARVEY

doing 12-15 reps of each movement. Modify as needed, and if it hurts, stop. Pain is a messenger telling you that this movement is not for you at this point in time.

Bridge To Close On Saturday Morning

The first time Chris Todd Young, executive director of Habitat for Humanity of the Middle Keys, ran a race with her dad, she had barely cracked double digits. Just 10 years old, she entered the 1980 Sarasota Herald Tribune 10K in the 13 & Under division, finishing the race in just over 64 minutes as her father Paul Todd crossed the line just 30 seconds behind her.

Please be advised that the Seven Mile Bridge will close from about 6 to 9 a.m. for the 2023 Seven Mile Bridge Run. Motorists should plan to be on their destination’s side of the bridge before 6 a.m. to avoid delays. For more race information, including packet pickup, shuttle times and parking info for runners, visit 7mbrun.com.

Though it would take another 36 years before the pair toed the same start line again, their next race had a third generation in tow, as Young’s daughter Caidyn joined the father-daughter duo at the 2016 Duck Key Turkey Trot.

With barely a month to go until his 80th birthday, Todd will make the journey down from Nokomis, Florida to once again lace them up with his daughter and granddaughter. According to him, racing with his family in his first tangle with the bridge is a prime “bucket list” opportunity.

“We’re making (Caidyn) do it with us, which is funny because she’s not a runner,” Young told the Weekly with a laugh. “I told her, ‘We’ve gotta get to the top of the hump, and we’ve gotta get a picture with dad. Then you can fall out.”

Though the full field for the 2023 race has yet to be revealed, if Todd ran in last year’s race, he would finish in a tie as the second-oldest participant. Even still, Young doubts the buses will catch her father, who still runs at least two days per week.

“He’s definitely going to beat the bus,” she said. “And he’s gonna beat me, unfortunately.”

When asked why he chose such a sweaty endeavor as his 80th birthday present, Todd’s answer is one that should resonate with most who’ve braved the bridge.

“I just wanted to see if I could do it.”

Step 1: Have a chat with your physician and let him or her know you're going to start an exercise program. I can already hear you – “But Jen, I can’t even tell you when the last time I saw my doctor was,” or “I don’t like going to my doctor’s because they make me step on that 1950s scale that sounds like it might fall apart when I step on it.” My response to you, and to every other excuse not to see your physician, is this: Just do it. It is so important to get your annual physical done before starting a workout program. Your doctor should know what you are attempting and should check your overall health to make sure your major systems are ready for it. This will help avoid any nasty health scares.

Step 2: Start slow. If you haven’t been working out for six months or longer, start with one or two days a week for 10-minute bouts at a time. A simple walk can do your body wonders. After a few weeks of doing that, slowly increase the amount of time you spend doing it. Ideally, the goal is 150 minutes per week of cardiovascular work and two or three days of strength training.

Step 3: If you don’t know what strength training and cardiovascular exercises are, hire a certified personal trainer to help you. Many gyms and online programs have trainers that will show you how to do movements safely and effectively. If you are going to spend time doing it, it had better be done correctly.

Step 4: if you can’t afford a personal trainer, start with these three moves and a 10-minute walk and your health will change for the better.

Start with doing these moves 1-2 times per week with 4-6 repetitions at a time. As they get easier, add on another day and work your way up to

...is a Marathonbased ACSMcertified personal trainer and precision nutrition coach who owns and operates Highly Motivated Functionally Caffeinated LLC.

Movement 1: Sit-to-Stand. Similar to a squat, but with the added benefit of having a target to reach (the chair). This lower body exercise won’t just make your lower body stronger; it will increase your heart rate, especially if you do a few in a row, as well as making getting out of the car or bed a much easier task.

Movement 2: Push-up. Nothing will help you achieve upper body strength as quickly as a good old-fashioned push-up. If you cannot do them from the floor, start by doing them from the wall and work your way down to the ground as you gain strength.

Movement 3: A seated or lying knee tuck. A strong middle section is imperative for helping head off back pain, increase balance and make everyday activities like vacuuming a lot easier. Just like the push-up, if you cannot do them from the floor, you can simply modify them by sitting in a chair.

Lastly, when you go for your walk, aim for 10 minutes at a pace that challenges you and that you can maintain. If you can sing an entire song, you aren’t walking fast enough; if you can barely spit out your name, you’re moving too fast.

If you have questions, reach out to Jenniferlynnboltz@gmail.com. You’ve totally got this!

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