Take 2

Welcome to afitnewyou!  This week I would like to encourage you to continue with your training even if you have a set back due to an injury.  Everyone, average Joe’s, weekend warriors, and professional athletes alike all suffer from an injury at some point along their fitness life.  And while you should treat the injury appropriately and get some rest, it shouldn’t be the time and/or excuse to stop your training completely.  Its kind of like that old joke where a patient walks into a doctor’s office and says “Doc, it hurts when I do this.” And the doctor replies “So don’t do that.”  While that is a classic joke meant to be funny, it should also be a reminder to keep exercising, so you can stay on track to reach your fitness goals.  But, the key is, as the doctor says…just don’t do what causes you pain.  Instead, focus on another area or fitness component to keep you moving.

Alicia’s main fitness goal is to lose body fat, and gain overall strength and conditioning.  When she was younger she was a competitive gymnast.  The wear and tear from her former competitive career contributed to her to having a minor tear in her rotator cuff while participating in her current recreational tennis play.  Although the injury wasn’t physically debilitating, she became emotionally debilitated because the pain she felt from the injury caused her to think that she couldn’t exercise anymore.  The physical pain caused her mental anguish as she was unhappy with her body composition, the way she felt she “looked,” and the thought she could no longer be physically active.  Being that the tear was relatively minor I suggested that she could continue to train.  I suggested that she focus on exercises that would improve her “cardio” and lower and mid sections so that she could remain physically active.  I also suggested that she did upper body and shoulder exercises to improve the strength and function of her shoulder that would aid in her recovery.  Her injury was not a reason for her to stop exercising completely.  I explained that if any one exercise or movement caused her pain in her injured shoulder to simply not do that exercise; but she could still perform exercises that did not illicit any pain.  These ideas reinvigorated her to work out again.  It helped her work on her body composition. And to this day, she was able to heal her shoulder without needing any surgery.  She is even very happy to be playing tennis again.

When and injury does occur, it is considered trauma, and it should be treated appropriately.  The severity of the injury, will determine the treatment.  But most of us know that after suffering from an injury so severe that surgery is required, physical therapy will be prescribed.  And the therapy will include a series of exercises designed to target the specific muscles that were injured.  But most injuries are not so severe, and may only cause us minor pain for a relatively short period of time.  These injuries should not be used as excuses to stop working out completely.  You should continue to exercise, but choose exercises that do not cause pain, and/or do exercises that target other areas of the body.  Fitness isn’t one dimensional, so you can always focus on another area.

I am strong believer in the idea of safety first.  And when someone has an injury it should be treated properly.  Then with consideration of the injury the appropriate exercises should be chosen to both help heal the injury and make the area stronger to avoid a repeat of that injury.  It is a rare time when someone shouldn’t move at all and avoid exercise completely.  Think about it, even laying in a hospital bed will lead to sores if you don’t move.  So get up and lick your wounds if you are injured.  There are plenty of other ways to keep moving to a fit new you!

Intensity

Welcome to afitnewyou!  Today I would like to talk to you about exercising with the correct amount of intensity.  I always say that any amount of activity is better than none; however it is very important for you to exercise at the proper intensity level in order to reach your fitness goals.  Some people need to be motivated to do just any amount of activity, but if you are already regularly active, and veteran exerciser, than you need to make sure your intensity level is on par for you to reach your goals.  The intensity at which you train will have a direct impact on your results, and working at the right level is critical to fitness success.

Joy was a gym member who had a long standing routine of using the elliptical for 45 minutes each of the three times a week she came in for her workouts.  Having spoken to her a few times, I knew one of her major fitness goals was to lose body fat.  And, she believed the way she was training would ultimately allow her to reach her goals.  However, while she was on the elliptical, she would work at this slow and steady pace.  She had such a low intensity level that I would often see her talking to her “neighbor”, using her phone to text, and / or come off of the machine while barely breaking a sweat.  This is one of those times where the slow and steady tortoise will not win the race.  Her intensity level was not suitable for her to reach her goals.  After getting frustrated with feeling that she was working so hard and not seeing the results she wanted, she came to me for advice and I suggested that she bump up her intensity level.  Ever since she has been much happier with her results she has been gaining.

If you are new to exercise, the gym, and / or training, I still believe that any exercise is better than none.  However, once you get going, and / or are no longer so “green” in the gym, you need to train at the right intensity level to improve your fitness and reach your goals.  The American Heart Association even recommends that physical activity be “moderate” to “vigorous”.  There are many ways to determine what the correct intensity level for you is, and it really depends on what your fitness goals are, as well as what your current state of fitness/health is.  You can use the Karvonen formula to help you find your target heart rate range with consideration of your current aerobic health.  If your fitness goals include improving muscular strength and/or endurance, there are repetition tests to help you “dial-in” the weights you select.  Personal trainers will also subjectively assess your intensity level while you exercise using a Rate of Perceived Exertion.  If you feel that you have been exercising and not getting the results that you want, it could be that you are not working out at the correct intensity level.

In this day and age where a 40 hour work week is a “light” week for us, nobody has time to waste.  And, if you are honestly putting in a good effort at improving your fitness, you do deserve to reach the goals you seek.  But to reach your goals, you need to make sure that you are exercising at the correct intensity level.  “Working out” should be just that, work; it shouldn’t be so easy.  But while I believe you don’t always need “pain” to “gain”, exercising at the correct intensity level will allow you to better reach your fitness goals and achieve a fit new you!

Make today the day!

Welcome to afitnewyou!  This week I would like to help you stop putting off healthy behaviors like starting a new exercise routine and/or dietary guidelines.  Many people commonly start one or more of these behaviors around a particular upcoming date, for example as a resolution for the New Year, or to “look good” at an event such as a wedding or school reunion.  Then there are others who plan their “start date” at other, more common, future dates, like at the start of the next month or next paycheck.  I sometimes hear “Next month, I am going to…” or “When I get my next paycheck I am going to…” and “After my next physical…”  But I would ask people with those eventual plans “Why not start today?”  And in fact, that is what I am suggesting to you now; make today your start date!  Within reason, there is no reason to not start today.  More importantly, starting today will immediately put you on the path to reaching your fitness goals!

Trevor is an acquaintance of mine that I often have discussions with about how he can reach his fitness goals.  He wants to lose body fat in order to both look and “feel” better, but also to improve his blood work.  He knows I am a personal trainer, so when I run into him, he will ask me what he needs to do to lose his belly fat and gain some muscle mass.  And then, when I make some obvious suggestions such as joining a gym, working out, and eating better, he will rebut me with not only excuses but the acknowledgement that he knew I would give him those answers.  When he tries to end the conversation by telling me he will do what I suggest, but next month when he gets paid again, I respond by telling him not to wait, but to start today.  I know he isn’t ready to take my advice by the number of times we have had this same conversation and the fact that he hasn’t had a body change.  But I also know if he took my advice, he would start to see results sooner than later.

It isn’t just a lack of motivation that keeps people from starting a healthier lifestyle today, sometimes people just find it too hard to start, and therefore easier to put it off to another time.  However, I can tell you that the longer you wait, the more excuses can potentially get in the way.  So, start today!  It is obvious the sooner you start maintaining healthier behaviors, the sooner you will actually be healthier and feeling good!

It also shouldn’t be too hard to start today (or at the latest tomorrow), as long as you make it simple.  For example, when it comes to eating healthier, you may have to wait until your next trip to the supermarket to stock up on healthier food choices, but you can make small changes today that will add up to a big difference.  For example, simply looking at what you are going to have to eat today, ask yourself, can you cut down on the portion size?  Or, can you eliminate or substitute a healthier alternative for what you are about to consume?  For example, swap out the can of soda for a tall glass of water.  Or eat half of your sandwich for lunch and save the other half for dinner or tomorrow’s lunch in order to control the portion size.  You could also make a quick trip to the market today to pick up a few healthier choices to hold you over until that next planned shopping event.

Even with exercise, you don’t have to put of starting a training regiment until a time when you have the money to join a gym.  Most fitness facilities these days offer some sort of free trial…some as short as a day, and others for longer durations.  But, you could go to almost any gym today and be allowed to workout today for a trial.  And even more simple than that is to do something on your own at home.  Go for a quick walk, run or jog around the block.  Do a set of push-ups when you wake up and again when you go to bed.  Perform a set of jumping jacks during the commercial breaks while watching television.  It is simpler than you think to start on your fitness quest TODAY!

There is no better time than the present to improve upon your health and fitness.  Whether you are determined to exercise more, and/or eat healthier, starting those positive behaviors will only improve your life as soon as you begin them.  Even simple changes today will make profound changes in your future.  Don’t delay, start today!  Embarking on a healthier life today is the quickest path with least resistance to a fit new you!

The gift of health

Welcome to afitnewyou!  This week I would like to help you with your holiday shopping.  With all of the sales on Black Friday and Cyber Monday, you can often be tempted to make an impulsive purchase.  This could be either something for you, or as a gift to someone else.  But ask yourself; is it something that you or they really need?  Is it a gift that will last?  I have a suggestion for a holiday gift that you can either put on your own list, get for someone else, and even is a great idea for those who are hard to shop for.  Give the gift of health!  Who wouldn’t be happy receiving something that will make them both feel better and be healthier?  With the gift of health, you don’t have to worry about whether you picked out the right color or size.  On the other hand, you will help someone reach the size that they want to get to.

One idea on how you can give the gift of health is by getting someone a gym membership or a personal training session.  Some fitness facilities try to take advantage of the Black Friday sales gimmick and offer discounted memberships or personal training sessions this time of year.  But even if they don’t have a sale, you can still find a number of healthy gifts to get at a gym.  For example, most gyms will offer an introductory membership that range from one to a few months.  Even if you give someone an initial month in a gym, you might be providing them with the motivation needed to start exercising.  They will even have extra motivation to go at least once knowing that you had given it to them as a gift.  And, if they are already a member somewhere, you can either purchase additional time onto their membership, or purchase them a personal training session.

Personal training sessions are a great gift for anyone to receive.  Whether it is someone who isn’t currently working out, or someone who exercises regularly, a training session or package would be a great gift of health.  Someone who hasn’t started working out yet might be using the excuse they don’t know what to do.  Having a personal training session scheduled will give that person the extra motivation they need.  And, for people who are already exercising, a personal training session can help them either “mix it up”, learn something new, or simply add to what they are already doing.

Even though a gift to the gym will help someone be healthier by giving them some motivation, the gift of health doesn’t have to involve the gym.  You can find another area of health and fitness to gift from.  For example, spas and massage therapists usually sell gift certificates for body work services.  When someone gets to feel good, they can be encouraged to keep feeling good, and want to keep themselves feeling that way.  You may also find acupuncturists, nutritional counselors, and others who would sell similar gift certificates.

And if you are still stuck on wanting to give a gift that fits better in a box that can be wrapped, you can always give someone a product that will help them on their fitness quest.  New clothing such as sneakers or gym wear, small equipment such as a jump rope or training gloves, and even fitness related DVD’s are all examples of a healthy gift.

If you’re going to give someone a gift this year, why not make it one that can have a profound impact on their lives?  Give that special someone a gift that can really make them feel better.  Even if it’s for you, let others know that you would prefer something that can help you reach your fitness goals.  Avoiding the gifts that have become cliché and giving a healthier alternative gift is a joyous way for you or that special someone to reach a fit new you.

Be Grateful - revisited for Thanksgiving

Welcome to afitnewyou!  This week I would like to inspire you to keep up with your fitness goals with a reminder...to be grateful for what you have.  While I can tell you many things that one should be grateful for, which often get overlooked or taken for granted, in my little space here, I will remind you to be grateful for your health.  If you are doing something today to point your diet and/or exercise routine towards healthy goals, even if its simply thinking about those goals, than you are in a place that you should be grateful for.  In life, it is often said that "everything is relative."  And, that saying can pertain to so many things.  If you are ever discouraged about anything, you can usually find a silver lining if you look hard enough, or some reason to be grateful.  The same is true for your health.  Although you have a fitness goal that you haven't reached yet, maybe it is a body weight you want to be at, a dress size you want to fit in, or an amount of weight you want to make your new personal best, you have to still be grateful for the health that you have today.  This is because you never know when your health may take a turn for the worse.  I have seen many people and clients who had only started to live a more healthy lifestyle after a health scare.  Lets avoid the tragedy needed to sometimes learn a lesson.  Lets be grateful for the health we have today!

     Jason is someone who comes into the gym on a regular basis...these days.  He is in his sixties now, and after he suffered a heart attack when he was 45 years old.  Before the heart attack he didn't exercise regularly, and just as bad, he smoked cigarettes and drank hard liquor regularly.  It wasn't until this life threatening event that he decided he needed to make some major changes in his lifestyle.  Immediately after leaving the hospital, and being thankful to be alive, he gave up tobacco products, cut down his alcohol consumption, and started exercising everyday.  He knew he was lucky to be alive, and grateful for that second chance at maintaining his health.

has been on an exercise routine for the last twenty years.  Unfortunately, he wasn't very active prior to that, and even more unfortunate than that was that he only started taking care of his health
     JT is a client of mine who had a similar lesson of taking his health for granted.  JT is in his seventies, and is pretty active for his age, regularly playing golf and tennis in the warmer months, and hitting the gym in the colder months.  JT was always very active and a self proclaimed "jock" from a very early age.  Its this continued active lifestyle that many people need to follow.  But JT had a freak accident where one of his retinas partially tore.  Unlike Jason, JT's mishap was completely unavoidable.  But, along the same lines, it wasn't until his vision was severely diminished that he fully appreciated how healthy he was before this accident...even if he had the regular aches and pains of someone his age, or any weekend warrior for that matter.  And as his vision improved, his spirits picked up more and more because he was able to play tennis again, where immediately after the injury he was told there was a chance he never would.

     As I said earlier, don't wait for a tragedy to happen for you to appreciate the level of health you have today.  Yes, we are all striving to achieve a better state of health; and yes, we all have fitness goals that we want to achieve.  That's fantastic, and I am sure a good part of that is what got you to your current state of health that you are in now.  And even though you can and should work towards your goals, and an even healthier state of living, its important to acknowledge and appreciate that health you have today.  And when you do, this value of your own health should fuel you to keep moving towards your health goals.  Its a positive cycle.

     We are often to busy, too concerned with what we haven't achieved, what we still need to do, and the flaws that make us all human.  But we all have some level of health that shouldn't be taken for granted.  We all should be very grateful for the level of health we currently have.  As we age, we all now that its harder and harder to stay healthy.  So by being grateful of the health you have today, no matter how much further you want to take it, let that value of your health motivate you to do everything you can to stay that healthy and more importantly reach your health and fitness goals.  Reflecting on the goodness of your current state of health is an introspective way to reach a fit new you!