A New Year for Fitness

As the New Year hangs around the corner, it's time to think about your health and fitness.

If you make an annual resolution to get fit, then I hope you've already achieved your goals. If not, then let's find a few ways to get on the right track.

I'm a workout enthusiast now, though I'm not a gym rat. Nor do I enjoy driving to fitness centers. I work out at home. That's probably the secret to my fitness success.

After reaching 50, the team sports fade away and it's time to go solo. You have to find different exercises that fit into your new lifestyle. I admit that solo exercises are not as fun as running with the guys on a basketball court. But neither is getting fat and lazy.

If the weather is cold or rainy outside, then take your action indoors. I do most of my exercise inside now: stair climbing, weight training, cycling, HIIT exercises and body weight workouts.

Besides dumbbells, the other most valuable piece of equipment I own is an indoor bicycle trainer. Over 10 years ago, I bought a Minoura bicycle trainer that hooked up to my mountain bike and transformed my balcony into a workout station.

I've put in countless miles in my apartment and raised a newborn son while keeping fit.

As the New Year approaches, it's time to put your resolutions to the test and get your fitness goals in shape.

The Gift of Life After 50

Since we all survived the Mayan apocalypse, it's time to think about the New Year. In this gift-giving season I want to share something with you that might make 2013 a year of change in mind and/or body.

I'm in constant search of information and ideas that can improve my mental wellness, keep me healthy and build a better body for all my future endeavors.

In the last year or two I've embraced weight training and better nutrition to be fit in my 50's. I watch friends and co-workers succumb to the ills of being overweight and under-exercised that makes them a target for disease and heart attacks.

At first I joined a gym. That was not fun. I did not like the atmosphere nor the drive over, so I quit and started working out at home. In reality, you don't need the niceties of a fitness center.

All you need is desire to change and a few pieces of equipment. I work out in my living room, my balcony, in the condo stairwell and in the condo weight room. That's all with no fees.

Overall I am in good shape. I cook most of my meals. I work out with weights 3 times per week and I do cardio 3 times per week. It's not always easy on your own because you can make excuses for not exercising or not knowing the correct exercise techniques.

That's where YouTube comes in. It's a great place to start changing your life with some good advice (not always) and motivation.

So I want to introduce you to Scooby. He's made an impact on my weight training and attitude towards working out. And he's a generous person. All his stuff is free.

So begin your post-50 life (or get ready for it) with these timely tips for fitness and health. Then subscribe to Scooby's YouTube channel for more excellent information on nutrition, equipment, techniques and much more.

 It's the best gift I can send to you.

Happy Rainforest Holidays

Since I live in the tropics, I have to remember snow. Luckily I grew up in South Dakota, where winters were full of sledding down steep hills and building snowmen in the front yard.

Now the rainforest marks my holiday memories with treks along small streams to finish off with a dip in a cool pool of a forest waterfall. That's as cold as it gets. No more frozen fingers and sniffles. No more thick mittens and balaclava covered heads.

Let the sun shine and let the leeches bite. The tangled rainforest has replaced the tundra and I'm not complaining. So goodbye to Santa and his reindeer and all those snow flurries, I am sticking to the land of sticky rice and satay.

Just to give you a glimpse of the rainforest experience, check out the home video (using only the handy Kodak Zi8 pocket video) below of a family adventure to a nearby jungle just about 1.5 hours outside Kuala Lumpur.

Top Loader or Panel Loader Packs?

If you travel or hike, you know it's always a dilemma to choose the right backpack for your trip. But you really need to understand what your preference is for pack loading first.

Gaining access to your gear is usually the primary thing to consider after pack fit and capacity.  Carrying big loads for backpacking the wilderness or trekking across Europe has different requirements than just using your pack for everyday urban commutes to work or campus.

The key consideration is whether you prefer a top-loading pack or a panel loading pack.

Top loaders are for cramming in all your gear into a big sack and closing it up with a cinch strap that protects all the contents. If you don't need to access your gear too often, like during camping trips, then pulling out your stuff once a day isn't a big problem. But if you need to grab a particular item, then you'll have to dig down and find it with your fingers. 

Panel loaders are more like suitcases. Just lay flat and unzip. You can reach anything at anytime. This is handy when on the move without the convenience of setting up camp to pull all your gear out. But panel loaders usually come with lots of outside pockets that make the pack a bit bulky and sometimes a bit cumbersome to carry. Plus the protection from bad weather is less with so many entry points.

For an example of the differences between the two packing styles, check out the comparison and contrast between the Osprey Talon 22 vs. the Osprey Talon 33. 

Test out both styles to see what fits your lifestyle and fits your trip requirements.

 

2 Swimming Tips for Terrible Swimmers

Swimming is my least favorite exercise.

But it's convenient and makes for a good overall workout that tires me out for a good night's sleep. So I've learned to drag my ass to the pool and do some laps.

I'm also a sinker not a floater. After the first lap my body feels like its slugging through quicksand as my legs tend to drop the load. Sure my technique is probably bad but I found an alternative way to swim that suits my sinking style.

But first let me talk about goggles. At first I never used goggles and that was a mistake. It's rough to swim laps without clearing your eyes from chlorine and keeping a clear view.

Choosing a suitable pair of goggles was the next hassle. From Speedo to Arena, I went through lots of different styles and brands trying to find a good fit without constant leakage.

So my first swimming tip is to buy a pair of Aqua Sphere Kaiman swim goggles and enjoy doing laps without those nose bridge breaking, hard plastic scratching, rubber band breaking other pairs that interrupt your swim routine.

Aqua Sphere makes other models too. Take a look at the Small Fit or Lady Series to find the right style and size for your face and lifestyle.

The second swimming tip deals with a new method of swimming. If you're not a great swimmer and lack any opportunity for coaching, then try out the Total Immersion Swimming technique.

I've been swimming with this new technique for a few years and it's much more comfortable and suitable to my swim style that it's transformed my efforts and efficiency.

Basically it's maintaining perpetual motion with your body and head being underwater without the hard tug of stroking outside the water. Watch the video for an explanation of the technique.

These 2 swimming tips changed my attitude about swim workouts and make it far easier for me to incorporate swimming into my exercise regime. That's a win-win situation.

Rainforest in the Backyard

During the holiday season I always feel a bit nostalgic and a bit guilty.

I grew up in the frozen tundra of South Dakota where the winters buried cars under 20 foot snow drifts and we made snow angels in the front yard. I love the serenity of the snow and clean landscape of fresh fallen flakes.

But I haven't seen snow for over 20 years. The tropical rainforest is my backyard now.

Snowbound memories are much more pleasant than dealing with the cold, nasty wind of wintertime. I don't do snow anymore. I am a total cold-weather wimp.

So when December rolls around and the snowmen appear with sightings of reindeer in the sky, I just look out over the balcony and look at the horizon. That rainforest is breathing its ancient evolution in the warm, humid temperatures that I've come to enjoy each day.

Let Santa Claus own the polar pole and ride those windy blasts into the prairie states, I'm done with that.

Whatever the weather is like where you live, enjoy each snowflake or raindrop or ray of sunlight.

Roll On With a Wheeled Backpack

Maybe you haven't wheeled a backpack since grade school, but it's time to take another look at rolling packs to take the load off your back.

We all travel on planes and trains and buses lugging our backpacks loaded to the max. With laptops and files and electronic gear to haul each day, the load on your shoulders is not light. And your back bears the weight of this load far too much.

We tend to forget that there's another option available. Wheels are not just for large luggage bags or school bags. There are a number of professional styled packs that offer carry on advantages besides the ease of rolling through airports and campus and urban walkways.

Whether for business travel or holidays, a wheeled pack stores plenty of gear to take on-board and takes the stress off your back for a double bonus of convenience and health.

Here are a few selection factors to consider when searching for a wheeled backpack:

Wheel Quality - Buy the best quality rollers. Cheaper wheels wear out too fast and cannot take the punishment of pavements and stairs.

Retractable Handle - Get a long handle to prevent heel clipping spills and bent over walks. A good telescoping handle should self-lock into one or two position.

Ergonomics - Function and comfort are critical. Make sure the wheels rotate easy with heavy loads and the handle allows you to stand up properly.

Carry On Potential - Check the measurements for compliance to most airline carry on regulations, whether in the upper compartment or under the seat.

Balance The Load - Check the weight distribution for big loads and seek a balance for rolling without hindrance and to ensure the pack stands up on its own.

For a starting point check out the Jansport Driver 8 wheeled backpack to get an idea of a popular bag that gets good reviews on Amazon.

Get Your LED Light On

Those of us who grew up going camping and sleeping in the backyard remember those big, bulky flashlights, as big as a thermos, that kept us feeling safe in the dark.

Old School Style Using Maglites

Today the LED flashlight rules and that's fine with me. I go out with researchers into the jungle at night to search for snakes and lizards. We used to carry those baton style Maglites that need 4 D-sized batteries so we could shine high into the rainforest canopy and light the trail.

Going out every night for 4-5 hours eats up your batteries fast, so we had to carry extra D batteries too. That's all over.

Now we use Fenix LED flashlights that fit in our pocket and pack enough lumen power to brighten up the dark jungle.

Using LED Flashlights in the Jungle

We tend to prefer the Fenix TK series due to their toughness to handle rough field conditions. We've dropped them on rocks, streams and dragged them through the elements of the rainforest without fail.

Of course at home you don't require such a strong flashlight, but you do need a reliable light to keep handy.

For everyday use and one to keep in your backpack, I'd suggest getting the Fenix LD20 LED flashlight. It's a bit lighter and narrower in design over the TK models and fits better, without being bulky, in a bag, briefcase or purse.

LED flashlights are invaluable during times of emergency, natural disasters or just for keeping you safe in dark parking lots and other everyday events.

Check out the Fenix lights and find the right model to "Get Your LED Light On."

Home Gyms or Fitness Centers?

Ever since I stopped being 40ish, I've been trying to find the perfect exercise routine for my older lifestyle.  Gone are the weekends playing basketball and tennis for 3 hours.

I prefer to play hard with a team sport so I can forget about the exercise part and just have fun. But somehow that starts to fade away as more travel, more kids and more weight add to the dilemma for everyone to be able to show up each Sunday for "shooting the rock".

Now I'm a solo exerciser. I hate it, but it's a necessary adjustment to maintain a healthier life.

First I tried going to a fitness center. Lots of good equipment, lots of space for exercising and lots of oogling at people too. I enjoyed it for about 4 months. Then I got tired of commuting to the gym, too many people on the machines, the god-awful music blasting away and the overall hassle of the experience.

Now I work out at home and I love it. It's much simpler. Not much space but I make it work. I use a simple set of dumbbells, a few kettlebells, a jump rope and a bicycle trainer for most of my equipment. Together with body weight exercises and climbing the stairs in my condo, I can get a good workout without waiting for anyone.

So I encourage you to find time for exercise first and find out how simple it is start a home gym. If you use your surroundings to get fit and watch your food choices, then you'll be able to see and feel the progress.

Water in the Wild World

Nothing beats a dip in a refreshing jungle waterfall or a drink of cold glacial melt.

When traveling water is always a critical aspect. Is it safe to drink or do I need to filter it out? Whether you trek in the jungle or travel in a desert, take care of your health with a good water filter.

I've owned a Katadyn pocket microfilter for over 20 years. It's been my travel companion to keep the bugs out of my system when I go camping in the Malaysian rainforest or during my days in the remote sands of the Sudan.

I could write a book on the woes of getting sick in foreign countries. You can't avoid everything and still have a good time. From amoebic dysentery in Kenya to buying drinking water off a donkey cart in the Sudan, I've had to watch my water intake and use filters to stay healthy.

So if you're looking for a quality water filter that lasts, check out the Katadyn Pocket or some of the other cheaper models that are effective for casual hiking and emergency use.

For a full review of the Katadyn water filter, check out the following information at Pocketwatermicrofilters.com.

Flight of the Flying Lemur

The rainforest is full of fascination. And adaptation.

One of the coolest creatures in the jungle is a small mammal that hang glides with a stretched out skin membrane attached to its hands and feet . Flying lemurs are only found in Southeast Asia and offer a wonderful sight for visitors lucky enough to catch these quiet critters in action.

Locally known as colugos, these forest dwelling animals climb up large jungle tree trunks before parachuting off to glide over to another tree.

Check out more rainforest videos at Nature Escapes Malaysia.

What is Stevia Sweetener?

One of my big changes in recent months is finally getting out of the sugar habit.

I am constantly finding ways to curb the calories and put better energy into my system. So sugar was a prime target for reduction.

I never used artificial sweeteners because of the taste and more so due to the dilemma that it is man-made in a lab, not with Mother Nature's sweet touch.

That lead me to discover the Stevia plant. It's a natural sweetener made from the leaves of the plant. And it's 200 times sweeter than sugar.

Now I'm a convert to this pure natural sweetener and never open the sugar bowl anymore.

Get started on your own changes to your diet by checking out the info below.

 

1. Pure Stevia Extract
2. The Whole Stevia Plant vs Partial Stevia
3. A Medical Opinion on Sweeteners
4. An Introduction to Stevia
5. Test Your Tastebuds With Stevia
6. My Favorite Stevia Sweetener Uses
7. Natural Stevia Sweetener Recommendations
8. Other Topics of Interest
9. Guestbook Comments on Stevia or Sweetene...

What the heck is a Dracoflyer?

Just in case you were wondering about the blog name, I thought I'd clue you in.

The rainforest is full of fascinating creatures with amazing adaptations that evolve so animals and plants can take advantage of the jungle's resources and increase their chance of survival.

Draco is a genus of flying lizards. These narrow-bodied gliding machines scurry up and down large tree trunks in search of bugs and other food.

But like most jungle animals, they need an escape mechanism to avoid being eaten themselves or just as a means of getting around in the tall timber neighborhood.

So how do these lizards fly? From the photo you can see the thin skin wing that folds out like an umbrella from its modified side ribs. The wings fold back in when not in use to allow the Draco to scamper unhindered.

Watching a Draco glide from 50 feet up a tree stem in eerie silence down to a nearby tree is a cool sight of the rainforest habitat.

So I decided to name the blog after these funky flyers of the jungle.

Check here for more information on flying lizards.

Glide with Dracoflyer!

Hey Everyone. My name is Rick G and I want to welcome you to Dracoflyer.

What is this all about? Well, it's just a way of using the internet to tap into my interests revolving around the tropical rainforest, going into the jungle with various wildlife researchers and discussing the environmental issues of the day.

I live in Malaysia, so the rainforest is my backyard. I'm still active in my work that gets me into the jungles of Borneo and Peninsula Malaysia. So I've seen a few good things and bad things in my day regarding the wonderful world of biodiversity.

My other main aim is to get you into the jungle (physically or virtually) to enjoy moments in natural surroundings. How is this done?

Check out my Nature Escapes Malaysia website to get an idea of how to explore the awesome outdoor adventures in Malaysia or learn a bit about rainforest animals and plants.

I'll be posting a hodgepodge of ideas and photos about environmental stuff, wildlife stuff and some gear reviews and good health advice on items related to keeping the adventure in life after 50 and beyond.

NEXT UP: What the heck is Dracoflyer?