One of the most beautiful pieces of advice my mother ever gave me was “Strive for quality over quantity.” As we forge ahead into the holiday season, I encourage you to implement this advice as well. The increasing commitments and celebrating are a challenge to healthy living. I encourage you to use “quality over quantity” as a holiday navigation tool.Part of optimal fitness training is assessing client stress levels. Exercise itself is stress on the body. Additional stressors must be factored in during workouts. Ignoring a client’s stress level can lead to over training symptoms, injury or hindered progress.
We all have wants and needs in terms of our health. Some of us would like to lose 20 pounds. Some of us would like a better relationship with food. Some of us would like to reduce our dependance on medication. Some of us want to be healthy and active in our golden years. Whatever your current aspiration, the key to your success might lie in what your hiding.
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Clients and friends know that I have an affinity for personal finance. It appeals to my love of numbers and predilection for planning. As customary, I was watching The Suze Orman Show last week and stumbled upon an enlightening bit of advice.
A 30 year software design veteran had been out of work for a year. After hundreds of resumes and dozens of interviews, she wanted help getting her “money mojo” back. Suze’s advice? Exercise. I’m not kidding. The guru of accessible and common sense financial advice to millions of Americans is touting exercise as a key ingredient in reclaiming your “money mojo.” Suze’s reasoning was simple: “Employers are attracted to energy” and exercise will help you feel energized. She also cited that this woman in particular spent too much of her energy putting others first (uh-uhm.) She took her dogs for 6 mile walks (admirable) but never exercised just for herself (unfortunate.) Suze consistently advises her audience to place the financial oxygen mask on themselves first – this is just another variation of such advice.
During my warm-up at the gym, the Today Show caught my attention. Dr. Nancy Snyderman and Joy Bauer, RD were discussing the results of a new study in the New England Journal of Medicine that addresses the hormonal implications to dieting. They gave some good suggestions and validated the incredible challenge that overweight people experience in the efforts to lose weight. After my work out, I went to my computer and read through the New York Times article referenced. Columnist, Tara Parker-Pope discussed the topic in detail in her article The Fat Trap. The overwhelming data states that we are more challenged after losing weight via intense dieting. Our hormones change and cravings alter. When you cut back on your calorie intake significantly your body tries to save you from the famine (because why else would you reduce your food intake so drastically). It alters protocol and holds on to body fat. This coverage COULD be demoralizing to another reader, but my hope is that you know better. What the well intentioned authors missed was strength training. Not only does strength training have significant positive implications for your bones, brain, hormones, pregnancy, physique and weight maintenance it is the only method that I know of to increase the number of calories you burn while at rest. And that is a message that needs to be delivered.
Call it what you like, resistance training, lifting weights, toning, strengthening, adding muscle. Whatever the term, the idea is to add muscle mass to your body to increase your metabolism (calorie expenditure). This is still being overlooked in the mainstream media as an important part of the weight loss / being healthy solution- I want you to know better. Whether it’s joining me for personal training or push ups and resista-band squats in your living room, we can enjoy the tremendous benefits of strength training. Hopefully, success will spread the word, one person at a time.
(Well, maybe a few at a time, I did email NYT author – will keep you posted if I receive a reply)
I have given this a lot of thought. What single gem will really make a difference in your 2012 resolution? My advice…
Get Help
Whatever your health goal for 2012, the best suggestion I can give you is to enlist help in your endeavors. Maybe, the initial reaction is “Thanks, but I can do it on my own.” Forgive my direct reply but “Why haven’t you?” The truth is, healthy living is simple. Simple, not easy. We know what we should be doing and yet we don’t. The missing link is acknowledging that your goal is important and that you need help to get there. What do we do in other areas of our lives? We get quality help and our lives are better for it. You might trim your bangs on occasion but you probably don’t give yourself a full haircut. Below are a few examples to get your juices flowing.
Goal:
Decide your weakness:
Enlist help:
Then, what?
1. Start working with in your new system. Remember, I said simple, not easy.
2. Evaluate. Is your help helping? If not, find another helper.
I wish you all the best in identifying your needs and accomplishing your goals. Need help with your help? I’m just a phone call or email away.Happy Happy New Year to you and yours!
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With holiday shopping in full swing, I’ve listed tips for making smart fitness product purchases: must haves and items to avoid. As always, please feel free to connect for comments or questions. 773-680-6824 train@blakelyfit.com.
The Power of a Mix Tape: Music is an incredible motivator. It’s also relatively inexpensive and very accessible. Make yourself a great playlist for your cardio workouts. Better yet, ask friends or family to make one for you as a holiday gift. Frugal for them – meaningful and fun for both of you.
Front and Center: One of the most important fitness tools in your closet should be a few high quality sports bras. These should be supportive, fitted and comfortable for a full range of motion in your arms and back. A good test? Jumping up and down should ilicit very little to no movement. I’m sure this is tighter than you are used to but you’ll be more comfortable in the end and grateful years down the road. Great place to start your shopping: Title 9
Feet First: How old are your gym shoes? If you are exercising regularly (3 to 5x per week), you should be replacing your shoes about every three months. If you are not exercising regularly, please note that the supportive materials in gym shoes do breakdown after a year or so. I am not a proponent of $200 shoes, unless your podiatrist insists. Instead, visit a department store like Kohls and find two or three pairs that you love and swap them out as necessary to keep your hips, ankles, knees and back happy.
My top “No-no”? Infomercials. They sell products for a reason. They are attention grabbing, slick and offer immediate gratification. This holiday I encourage you to avoid the gadgets. I have yet to meet a person that is regularly using the 16 DVD set, machine or ab ball that promised size 4 dresses and a happier life. Put your focus on creating a habit to move more. It you need equipment later, great. Remember, the tool doesn’t matter if you don’t have the habit to use it.
Doctor Feel Good: December 31st is fast approaching. Take advantage of your health insurance and your deductible, make an appointment to see your Internist and Ob/Gyn practitioner. This is an outstanding way to catch problems early and establish a quality relationship with one of your best health resources. Please make both appointments. There are several important screens/discussions performed by each physician that are not addressed by the other. Need a great Ob/Gyn or Internist or Dermatologist referral? I highly recommend Dr. Shayna R. Rubin for Obstetrics and Gynecology, Dr. Kevin Hunt for Internal Medicine and Dr. Katherine Wier for skin needs.
Hold Strong: Generally speaking the goal during the holidays should be to maintain your current weight/fitness level. Goals should always be sensible and attainable. Striving to lose weight amidst the parties, treats and stress is unrealistic, especially without the weekly support of a fitness professional. This year, enjoy yourself and keep your eye on maintaining your exercise regime and size between now and January first.
