PERSISTENCE PAYS OFF

Ret. Col. Jim Colvin is living proof that staying consistent with his diet and exercise regimen is worth the effort

STORY BY LONNA UPTON & PHOTOS BY KENNETH BOONE

How often our New Year’s resolutions go astray. We have clear goals and the best of intentions. We know we have the discipline – this time. Then February rolls around, and we realize those resolutions are in the rearview mirror. Seventy-four year old Jim Colvin is proof that resolutions and goals need not go astray.

For thirty years, Colvin served in the Army, maintaining a high-level of physical activity. Running had the advantage of keeping him in shape for his job, but the pounding took a toll on his body, specifically causing back and leg pain due to nerve damage.

“My wife says I stayed on the couch for two years, which was absolutely the worst thing to do when I was in pain. I had just completely let myself go. I ended up with two surgeries that had very difficult recoveries. One surgery involved three laminectomies – where the surgeon removes the back part of the vertebra, the lamina, to enlarge the space and ease pressure on the spinal cord and nerves,” Colvin said

Colvin credits his physical therapist, David Sharpton, with the encouragement he needed to hire a personal trainer after his second surgery and start his journey to fitness. In fact, he still does the exercises every day that were given to him during physical therapy.

“The best situation I had was my therapist talking to my trainer so they could work together on exactly what I needed. They really want you to get better. They aren’t just going through the motions. I learned pretty fast that exercise actually reduces pain then helps to prevent more pain. I hired Cara Tidwell at Total Fitness in 2015. Now I work with her one morning a week, and I work out four days a week on my own. I’d probably go on Saturdays, too, if they were open,” Colvin said.

Since he began his journey, Colvin’s resolution has been the same – to maintain his health and quality of life so he can do the things he wants to do without pain and restriction. He has a plan with Tidwell that incorporates cross-training.

“I work on balance, flexibility, core strength and cardio, something different every time. I really enjoy the pool, walking and swimming against the current, so stress is off the joints. I also take classes, like Pilates and aerobics, at

Seven years and counting

Right: Colvin has been consistent with his exercise program since 2015

all levels, not just for seniors. I know if I don’t do what I have been taught to maintain my health, I will end up in the same shape I was in. I have nerve damage in my right leg, and I can’t walk or run outside anymore, so I use the elliptical machine or the stair stepper for cardio. Sometimes I do the stairs in the building – there are 66,” Colvin said.

Colvin has seen tremendous benefit from his change in lifestyle, specifically in his balance, an area in which most seniors struggle. In fact after his last surgery, he was scared to stand on one leg.

“Core strength is so important for balance, and that is not just the stomach muscles like some people think. The core muscles help us balance, and they help us get up and bend down. I started out balancing on a BOSU ball (a half ball with a flat surface on one side) but using two feet. Now I can stand on one leg at a time for a minute. I balance on each leg then repeat that two more times. Planks are a core exercise, and I am happy to say my best time in a plank is four minutes. Cara has me do burpies and inch worms, so I have to bend or squat to the ground, stretch out to a plank and get back up again. Not fun but good for you,” Colvin said.

Colvin said his personal fitness goals did not involve weight loss, but he has gone on diets before to lose a few pounds and knows firsthand that they do not last. He said he actually lost weight on a highprotein diet, but his cholesterol jumped so high his doctor was concerned and asked him to stop what he was doing.

“So many people have a goal of losing 20 pounds fast or getting in shape, and then fall off the wagon. We make broad, general statements, count every calorie or weigh food. That is not sustainable for life. I knew I just needed to stop eating what was bad for me and start eating what was good for me. I eat to fuel my body for all my activities. I concentrate on vegetables and more plant-based protein. I eat oat bran, nuts and berries for breakfast then salads loaded with vegetables. I top a big salad with protein for dinner, often red beans or bacon bits. Now I do have chocolate and ice cream and whatever I want sometimes, but it’s a lot less often. God invented it, so I am sure he wants us to sample it,” Colvin said.

Colvin said the first thing everyone should do before beginning a new exercise program or changing the way he eats is see a doctor. The doctor can assess the current health situation and offer diet advice. Colvin believed he did not need a personal trainer, but he says the benefit has been worth it. A trainer helps the client understand the how and why of the exercise, the proper form so he or she is not injured and exactly how to sequence exercises for a full-body workout.

“As far as New Year’s resolutions go, there is no magic bullet. I suggest making incremental goals. Have daily, weekly and monthly goals. If the goals are too hard, it’s just human nature to lay there, too easy to say I just won’t go today. Now, if I don’t exercise, walk or go to the gym or the pool, I feel like I have let myself down. My motto: It’s better to wear out than to rust out,” Colvin said.

With the encouragement of professionals, Colvin has improved his quality of life and his positive outlook dramatically. He keeps promises he has made to himself to continue his regime of exercise and clean eating, so he can live virtually pain-free and without restriction. And, his resolution five years ago to maintain his health is still intact.

Core Work

Previous Page: Jim Colvin says holding a plank position is one of the best exercises for strengthening your core; Left: Balancing on one foot on a ball is tough - Colvin can do this for minutes on end