BLOG 9 EMOTIONAL EATING

BLOG 9 EMOTIONAL EATING

I’m sure we can all relate to eating based on how we are currently feeling. Be it stress, tragedy, feeling tired or bored, or in celebration of an occasion, we play to these emotions and eat accordingly. We often hear about low carb, less fat, more fruits and vegetables, but in our moments of weakness, all those factors disappear even if we know we are sabotaging our fitness goals. In essence, we don’t always eat just because we are hungry.

Some of the factors I found while researching this topic that cause us to eat besides hunger include our cortisol levels, social settings, anxiety or stress, and habits that we have learned from childhood (http://stress.about.com/od/unhealthybehaviors/a/eating.htm).

Cortisol is our stress hormone, and too much stress causes an increase in this hormone. This increase causes cravings primarily for sweet and salty foods, and we all know what over indulging in items like potato chips leads to. I have learned that black tea helps suppress cortisol levels, so it’s a good resource to use when feeling like you are going to pull out your hair from stress. It’s important to also take strides towards eliminating stress or factors that cause this in our lives and to participate in stress reducing activities such as exercise. There are unforeseen stressors in our lives, but let’s work together to tackle those factors that we can control.

Eating is a very social and it seems that most of our get-togethers, events, and functions, somehow revolve around food. This past Monday was Memorial Day, so of course our family gatherings centered around a BBQ at someone’s house or the beach. We meet friends for dinner or drinks. We go to conferences or meetings which are catered. Appetizers and desserts are rarely forgotten. I preach the “Two Bite Rule”, and I fully understand that psychologically it is not easy to turn down free food, homemade food, or restaurants we love. When everyone else is having a glass of wine, it seems impossible to just have water. Or we get too carried away chatting and catching up, that we don’t realize how much we have consumed. BBQs can be marathons of additional servings.

Sometimes when we are bored, we eat. Eating can fill a void. We are doing something if we are eating. Often times because my life is on the go, when I stop, I don’t know what to do with myself and I’m more hungry at that time versus when I’m busy.

Believe it or not, I was raised on fast food and eating out. I had two full time working parents and sports every night, so Happy Meals and Del Taco were staples of my childhood. At that time my metabolism was of course higher, but if I were to continue to eat that way, I would be in trouble. Dessert was a reward and my snacks were Fruit Roll Ups, Pop Tarts, and Chewy granola bars. My education has definitely helped me to alter my eating, but of course when I went to college with endless buffets and constant eating with basketball on road trips, I gained weight right away. As schools continue to cut P.E. and after school sports we need to be proactive about what we are modeling for our children and their nutrition.

It seems like rocket science to teach ourselves to eat to fuel, not to satisfy a craving or emotion. This action definitely correlates with the phrase “easier said than done”. Just being aware that we are eating based on our feelings can stop us in our tracks. A moment of satisfaction isn’t worth 45 min or more of jogging to counter act it. We have to respect our bodies and know that we are being self-destructive. I tend to over eat out of emotion. Even though my snack might be healthy, of course half a bag of almonds is no longer good for me calorically speaking or with the fat content. My solution is that when I come to work, I have pre portioned what I can have (the benefits of meal planning) and what is there is there. I have to force self-control. I also buy individually packaged Greek yogurts and cottage cheeses, so that there is no option past the serving size to continue to eat more. It may be more expensive in the long run, but Costco wreaks havoc on a girl who is constantly hungry. This week let’s come up with some solutions for you if any of these emotional eating habits sound familiar.  

BLOG 8 YAWNING

BLOG 8 YAWING

Mouth open wide, a loud sigh, and the face stretched to its capacity. We yawn involuntarily, but why do we seem to do it so much during exercise?? I just thought I was boring you.

When we are tired we yawn, so naturally as the body becomes fatigued from exercise, we then start to yawn. According to Livestrong.com (2013), yawning helps to cool down the brain during exercise. Furthermore, in order to cool down our body temperature, our initial reaction is to sweat. If sweating isn’t enough to cool us down, we then start to yawn which, “increases blood flow and heart rate and enables the intake of cool air, all of which may help regulate your brain's temperature” (http://www.livestrong.com/article/424772-why-do-you-yawn-when-you-exercise/). Yawing brings in oxygen which then can be brought to the blood. During exercise our blood flow is increased, so we require more oxygen to the blood during activity. You will also be happy to know that the abdominal muscles are used during yawing.

The body is undergoing a behavioral change when we workout, so exercise takes us from a normal to more awake state, which then causes yawing. There are other theories as well that might align with why we yawn at the studio or in a gym setting. According to an article by Melanie Radzicki McManus, “Our bodies induce yawning to draw in more oxygen or remove a buildup of carbon dioxide. This theory helps explain why we yawn in groups. Larger groups produce more carbon dioxide, which means our bodies would act to draw in more oxygen and get rid of the excess carbon dioxide” (http://science.howstuffworks.com/life/inside-the-mind/human-brain/question5721.htm).

 I constantly yawn while exercising, and I was always taught that it’s not polite to yawn in class or when someone is speaking to me. So after learning this information, I will no longer take it personal that you yawn during the workouts. After all, your face and abdominal muscles are being used. I shouldn’t get upset anyways, since this is an involuntary action….but when you yawn, I yawn. It’s a chain reaction that’s contagious. Well, it’s 8PM, I’m yawning from being tired at this point, so that’s a wrap. Plus, I feel like my English teacher clients would note how many times I used the word “yawn” in this Blog and have re-read this multiple times to try to fix that. See you next workout, and maybe I’ll start tracking your yawn count in your files J

BLOG 7 TECH TIME

BLOG 7 TECH TIME

I remember when I used to call my parents from a Pay Phone after practice for a ride home. I remember when AOL dial up was brought into the house and Carmen San Diego was the greatest game ever. I remember when my teachers started to require papers to be typed. Granted, I’m a child of the 80s, but just in my years, technology has changed the way we live. In college it was My Space, and now between Twitter, Facebook, and Netlfix, we have access to countless sources of time consuming clicking and watching. It’s unheard of to actually pick up a phone and call someone, let alone even have a house phone anymore. Those Pay Phones have been removed.

How many hours do you spend watching television or on your cell phone?? Technology does make our lives easier, but it also has led to an increase in sedentary activities like playing computer games or Candy Crush. Many arguments say that technology has led to the increase in obesity. Then I thought about technology and how I am in the process of creating a phone App for fitness videos, and there is a whole other side to the argument that began to spin in my head.

There are now many motivational tools technology offers to help us track, log, time, monitor, and inspire us to be active. Pedometers and heart rate monitors have been around for years, but now we have tools like the Fit Bit or Bodybugg to monitor calorie burning, Run Keeper and MyFitness Pal on our phones, and there are interactive video games like the Wii. We are entertained by the clicking and constant checking of our progress, which in turn can help us be more active to reach our daily goals. I’ll admit I obsessively check my Fit Bit, and MyFItness Pal is a must for me each day.

This in turn led me to think about how teachers and trainers like myself are being replaced by technology. Yet, when it boils down to it, if I am motivated by the human interaction with my clients, I know that they are in turn motivated by me. I am always at the studio but I seriously feel strange not working out with someone else now. When I went to New York last year, even though I was on vacation, I was bored on my runs and having client withdrawals. Nothing can replace the relationships we form, the conversations we have, or the encouragement we provide for one another. Of course I love my Fit Bit, but it telling me I’m an “overachiever” is incomparable to hearing and seeing a client’s reaction when they lost inches, body fat, or weight. I love laughing at how uncoordinated we can be, forgetting to count because we are in deep conversation, or giving each other the look of exhaustion.

In the end, I feel that technology is an aid to my profession for those people with a healthier lifestyle. Yet, for those who are struggling to start, technology can hide the reality of the task ahead of them. Watching Netflix instead of lifting weights can be tempting…. and then the trainer is me says, “Well, you can watch and lift at the same time” (trainer mode never stops). In fact, I felt connected to the outside world once I got a TV at the studio to hear the local news. That in turn gave me more fuel for conversations to have with clients. I’m excited to release my FIT Life App with videos very soon. It’s definitely been a work in progress that has tested every ounce of my patience, but good things come to those who wait….. just like our fitness goals (there I got again with the trainer talk).

BLOG 6 BODY IMAGE

The Bruce Jenner buzz inspired this one….

My definition of body image is when we look in the mirror, it’s the reflection we see and how it is influenced by our mind in regards to our appearance, our shape, and overall how we are currently feeling towards ourselves. Some days we are content or feel all dressed up and pretty, and other days we would rather run and hide. How a person feels about their body plays a large role one’s self esteem, confidence, and general sense of self- worth. The mirror can be our best friend or our worst enemy

Below are the descriptions of positive and negative body image according to the National Eating Disorder Association (http://www.nationaleatingdisorders.org/what-body-image):

Negative Body Image

·         A distorted perception of your shape--you perceive parts of your body unlike they really are.

·         You are convinced that only other people are attractive and that your body size or shape is a sign of personal failure.

·         You feel ashamed, self-conscious, and anxious about your body.

·         You feel uncomfortable and awkward in your body.

 Positive Body Image

·         A clear, true perception of your shape--you see the various parts of your body as they really are.

·         You celebrate and appreciate your natural body shape and you understand that a person’s physical appearance says very little about their character and value as a person.

·         You feel proud and accepting of your unique body and refuse to spend an unreasonable amount of time worrying about food, weight, and calories.

·         You feel comfortable and confident in your body.

I’m sure that most of us can relate to some of these descriptions. I have done an activity in the past with clients asking them to evaluate their body image as it relates to self-esteem. Many of the answers surprised me, but also greatly helped me understand that as I strive to help improve your bodies, I’m also working to improve the part of your brain that sees your body and likes it. It’s an honor helping you improve your mind’s view of yourself and who you are because I know how much it means to you.  

My own body image certainly varies. I know how hard I work for my body, so I can get frustrated wondering what more could I possibly do. At one point I crossed the line of being too skinny and now sometimes I have feelings of being too masculine. At the end of the day, I like my muscles. However, when I attend a wedding or an event that requires me to wear a dress, I feel extremely uncomfortable and out of place. I have to wear a cardigan. Put me in some yoga pants and a tank top and I’m at ease. Then there are times that I look at Hollywood trainers and think to myself I need to look like that, but I know that’s far-fetched. My head games trouble me too.

I wish I could be the voice inside your head telling you how great you are and how great you look. It’s important to think about the good qualities we have that we like about ourselves and to not always focus on the negative. Physical appearance doesn’t ‘define us, we have to also be fit for our health. So this week I will be asking you to tell me what your think your best features are?? You have all told me your flaws, but I want to know what you like best about your body!!!!

BLOG 5 BURPEE

BLOG 5 BURPEE…(eye roll inserted here)

The burpee. I know you just rolled your eyes and instantly thought how much you hate them. They’re demanding and challenging and work all the major muscle groups. So even though we love to hate them, burpees are an incredibly beneficial functional exercise. They certainly make my heart race and quickly exhaust me. Best part…. no equipment needed. One starts by bending down into a pushup position, followed by jumping or stepping the feet back, and finishing by using lower body strength to return to the standing positon by jumping or stepping back in. Variables might include adding a pushup or an explosive jump at the end. We can even add dumbbells. That’s it. Sounds so simple…. NOT!!!! Our arms, legs, cardiovascular endurance, and mind, are simultaneously tested to complete each one.

So I thought it would be entertaining to look up the history of the burpee for you all. According to an article in the Huffington Post, by Sally Tamarkan (http://www.huffingtonpost.com/2014/05/02/burpee-history_n_5248575.html), physiologist, Royal H. Burpee, formulated the exercise as part of a fitness assessment of the heart rate to determine one’s “overall fitness”. The 6 part exercise was never intended to be done in high volumes, but it has evolved into one of the most taxing body weight exercises one can perform. In society that wants fast results and instant gratification, doing burpees is of those best bang for your buck deals.

One of the most rewarding parts of my job is making people do things they never thought they were capable of. Anyone can do anything, and that is one of my top priorities. There are modifications for all exercises and let me to you, when a 67 year old woman is doing a burpee at the studio, I do have a smirk on my face. So while you roll your eyes, I’m excited to see you take your body to places you told me when we first met that you were restricted or limited by. They say it’s not polite to burpee, but we are on a quest to be fit so I will allow you to “burpee” as much as you want at the studio.