BLOG 22 STRETCHING

BLOG 22 STRETCHING

Often times, stretching takes a back seat to our exercise routines. Yet, on our fitness journeys we need to take about 10 minutes per day to stretch. We mainly focus on the exercise portion of our journeys at the studio, but I want to emphasize the need to take a few moments at home to stretch. This can become a morning ritual to wake up the body for the day, an activity during T.V. time, or an evening de-stress and winding down routine.  Not only will this help us with our recovery, but there are many benefits to stretching. The best part is that we can stretch anytime, anywhere.

So why is stretching a must?? To begin, “Stretching may help you improve your joint range of motion, which in turn may help improve your athletic performance and decrease your risk of injury” (http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931). Blood flow to the muscles is also increased, therefore, helping to reduce soreness. As we age, our muscles do tighten and our range of motion decreases. Stretching is a preventative measure for this and by doing so we can make many of our daily living activities much easier. Picking up the newspaper from the floor doesn’t have to be such a daunting task each morning, or reaching over our shoulder to tuck our shirt tag in doesn’t have to be so hard. Other benefits include: “Reduce muscle tension, increased range of movement in the joints, enhanced muscular coordination, increased circulation of the blood to various parts of the body, increased energy levels (resulting from increased circulation)” (http://www.sparkpeople.com/resource/stretching_benefits.asp).

We naturally stretch all the time. When we have been sitting too long we might stretch our back out when we stand up or move our neck around after being at our desk too long. It does feel good to stretch. We live in the go, go, go mentality so taking the responsibility and time to stretch can be just another added task to our day that gets pushed aside.

It is important to practice good safety and techniques when stretching. Having knowledge of the different types of stretching is also beneficial. So let’s discuss the main forms of stretching. Static stretching is the most basic form and can be described as, “Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds” (http://www.humankinetics.com/excerpts/excerpts/types-of-stretches). I prefer dynamic stretching which might include activities like our hill walks, jogs, high knees, butt kickers, etc. Passive stretching involves my assistance, or one can use a strap or wall in which there is a source of resistance. This method does allow one to get past their “comfortable” range of motion. My personal favorite, which I have a love-hate relationship with is self-myofascial release (SMFR) stretching with the foam roller. Your muscles contract due to the pressure of the foam roller and tension is released. It hurts so good. There are other, more complicated forms that are used for athletes such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching.

Recently, I started a stretching routine myself because of my activity level and I want to be sure I’m at peak performance each day. I have started with 2 days per week just dedicating 15 minutes solely to stretching. I have developed greater body awareness and it feels good to relieve the tightness and soreness of my main target areas. Would I rather just go to bed?? Of course, but this practice has helped me to wind down and I feel a lot less tension especially in my quadriceps. As always, I want to practice what I preach so this is a new goal for myself too. Longevity is important, so 30 minutes each week stretching is well worth it to me. Take a moment to evaluate your stretching and let’s work together to make a new habit of this practice. As we know, this is a lifestyle process so to achieve optimal results we have to take care of our bodies and stretching is an important component of our fitness journeys.

BLOG 21 GENETICS

BLOG 21 GENETICS

Our genetic makeup is special and unique to each of us. The genes we were born with have created the person we are today. Research suggests that our genetic makeup does affect our weight and body type. Environment still is the leading cause of obesity (our lifestyle habits), but what we are born with can cause weight gain.

It is important to first understand that genetics leads to weight gain, but studies have not indicated that obesity is caused by genetics. To begin, “Studies indicate that 40-70% of the difference between individuals with respect to body fatness can be attributed to genetics.” (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=20791&sc=801). Lets start at the beginning with one’s birth weight. This can be influenced by the fetus’s environment and either having a high or low birth rate can affect us later in life.

A person’s genetic makeup doesn’t entirely predict their weight in the future. A really important element to consider is that, “It is now widely recognized that the influence of genes extends to weight-related behaviors as well.⁴ Food preferences, dietary patterns and exercise behaviors are all likely to be determined, in part, by genes” (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=20791&sc=801). This isn’t to say we can totally blame mom and dad for loving ice cream, but maybe we can explain the origin of our sweet tooth or cravings for salty and savory foods. We still ultimately make all our own choices.

There are 3 genes that influence weight. Higher levels of leptin are found in obese people. To summarize what leptin is: “Often referred to as the ‘obesity hormone,’ leptin is made by fat cells and acts as a thermostat for the body’s energy needs. Each individual has his own leptin threshold; if leptin levels fall below that amount, the brain understands that the body is starving, and needs more calories. If leptin levels are maintained or surge above that amount, the brain knows that it doesn’t need to take in more food” (http://healthland.time.com/2013/07/19/news-genes-idd-in-obesity-how-much-of-weight-is-genetic/). Ghrelin is another gene: “This gene makes an appetite hormone that can make foods look more desirable–especially high-calorie ones — by influencing the brain’s reward system. Some studies have found that  people who are sleep-deprived have increased ghrelin levels, which may explain why lack of sleep can contribute to weight gain” (http://healthland.time.com/2013/07/19/news-genes-idd-in-obesity-how-much-of-weight-is-genetic/). Finally we have Neuropeptide Y: “One of the brain’s many chemicals, neuropeptide Y may trigger eating by manipulating appetite, possibly resulting from changes in mood and stress levels. It may also contribute to an increased deposition of fat from food calories” (http://healthland.time.com/2013/07/19/news-genes-idd-in-obesity-how-much-of-weight-is-genetic/. Notice how the genes influences our decision making. Couple these genes with a poor environment that lacks the qualities needed to sustain a healthy lifestyle,  and one is setting themselves up for weight gain and bad health.

Genetics can also play a part in two diseases associated with obesity which are Bardet-Biedl syndrome and Prader-Willi syndrome (http://www.cdc.gov/healthyweight/calories/other_factors.html). Bardet-Biedl syndrome affects many parts of the body and, “Obesity is another characteristic feature of Bardet-Biedl syndrome. Abnormal weight gain typically begins in early childhood and continues to be an issue throughout life. Complications of obesity can include type 2 diabetes, high blood pressure (hypertension), and abnormally high cholesterol levels (hypercholesterolemia)” (http://ghr.nlm.nih.gov/condition/bardet-biedl-syndrome). Prader-Willi syndrome is a genetic disorder in which, “Beginning in childhood, affected individuals develop an insatiable appetite, which leads to chronic overeating (hyperphagia) and obesity” (http://ghr.nlm.nih.gov/condition/prader-willi-syndrome).

When I look at my family there are not a lot of overweight people. Each member has had their ups and downs with weight and sometimes that’s a reflection of current life situations. Ultimately, “Biology is not destiny” (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=20791&sc=801). When I initially assess a person I do want to know their family history and like to discover the environment they are product of. This gives me an idea of any predispositions or behavioral changes that may need to take place.

As always, we will fight the battle of weight gain together…. one rep at a time. Regardless of surrounding circumstances, our fitness journeys must carry on and we must push forward. Results may vary, but changes do happen. We will prove the gene pool wrong and keep the weight off!!!!

BLOG 20 HOW A TRAINER HELPS US

BLOG 20 HOW A TRAINER HELPS

Hiring a personal trainer on your fitness journey is an important tool to help maximize results. Whether you are new the gym or have years of experience under your belt, a trainer will definitely help you. A trainer is an investment in your health. We all have different needs, goals, and expectations when it comes to exercise and eating. Having someone in your corner to guide you on this experience makes the process more effective and helps you stay on track. I love being a personal trainer, and YES, in my past I had trainers in college and even when I worked at a gym I had another staff member as my trainer. I enjoyed taking a moment to remember why it is that I do this job.

There are several reasons to hire a trainer. In my opinion and experience, the accountability and consistency are the most important reasons. Knowing that someone is waiting for us to workout with them keeps us coming and we abide by a schedule. Many of us have to either wake up early or stay up later to fit our workouts in, so having an appointment we must attend eliminates a lot of our excuses. We have become committed to ourselves, but now we have someone else we don’t want to let down either. Not only this, but, “ Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently” (http://www.acefitness.org/updateable/update_display.aspx?pageID=575). It’s nice to have someone to encourage you and push you through to the end. When I worked with a fellow trainer at a previous gym, I felt like I was reaching beyond limits I was placing on myself. I wanted to prove to myself and the trainer that I could do anything with any amount of weight. I liked the quote from an article I read, “As I set my goals, she helps me to attain them. She encourages me by noticing improvements that I wouldn’t even think about. This is helpful when discouragement tries to set in” (http://www.moneytalksnews.com/6-reasons-hiring-personal-trainer-worth-the-money/?all=1). Trainers help people to get out of their comfort zone and find a new peak for performance.

Other great reasons to hire a trainer is that we learn how to break old habits, learns new tricks, and how to make our time count when working out. There is a method to achieving results and beginners can certainly use the knowledge and experience of a trainer. Furthermore, “One of the easiest ways to stifle results is to use poor exercise form. You can work out day-in and day-out, but unless you perform your exercises correctly, you won't see the results you long after. Bad form can cause a serious injury. A trainer can teach you good form and exercise habits that will last you a lifetime” (http://www.bodybuilding.com/fun/5-reasons-to-hire-a-personal-trainer.html).

I like to build my workouts for clients based on their strengths, weaknesses, and goals. I also account for any limitations and offer alternatives for exercises not suited to that particular client. One of the best feelings is seeing an elderly client do a burpee. Hey, they might not be jumping up and down, rather, a modification has been offered and they are performing the exercise to the best of their ability. So, YES, they’re still doing a burpee. So often I hear clients tell me what they aren’t able to do. That challenges me to show them that anyone can do any exercise given the guidelines for their needs and body types. By doing this, the possibility of injury is also reduced.

My fitness coaching journey has been the best decision of my life. I finally found a career that puts my passion to use. Writing this blog helped give me validation and reaffirmed why I do what I do. My life is always on the go, so it was nice to take the time for this blog to really think about the reason why I wake up every morning.

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BLOG 19 THE RELATIONSHIP FACTOR

The thrill of meeting someone special is such an exciting time. From dating to marriage, being in a relationship and having someone by your side is an incredible experience. But sometimes it isn’t just butterflies you get in your stomach, it might be an added few pounds too. The dynamics of being in a relationship certainly impact our fitness journeys; sometimes for the better and sometimes negatively. You might bring out the best in each other, but not always in terms of calorie consumption.

When we live the single life, a can of soup will suffice for dinner. When we start to date either casually or become more serious with someone, going out for meals is a traditional setting for encounters. The extra cocktails and desserts per week start to add up. Skipping the gym for a date with potential “Mr. or Mrs. Right” becomes a common occurrence. We are blinded by the chance of falling in love. As time goes on and we have now been with someone for an extended period of time, we start to get comfortable. Then a year later, we find that pants are fitter tighter and our cheeks are a little fuller. Where has time gone?? So many calories in so little time. To put it best, “The oddest part about it, though, is that it’s not the sad kind of weight gain often brought on by stress and depression; it’s the happy kind. It’s like the people who this ailment plagues gain ten pounds of pure happiness (usually in the midsection)” (http://elitedaily.com/life/7-reasons-why-your-relationship-is-making-you-fat).

There are a number of reasons relationships can lead to weight gain. We get comfortable and we don’t need to attract anyone new so now we wear sweats, no makeup, and have an extra slice of pizza or two. When we are with someone who compliments us constantly on how we look, we don’t seem to value anyone else’s opinion but that of our significant other. Eating becomes a popular activity among the two of you so, “Once you enter that super comfortable stage in the relationship in which you can be disgusting and bloated in front of each other, vanity is out the window” (http://elitedaily.com/life/7-reasons-why-your-relationship-is-making-you-fat/). And then you fall into the trap of watching movies and staying at home together on weekends instead of being out and about together. It’s easy to isolate when you feel like no one else in the world currently matters. 

The breakup can either be motivating to self-improve and move forward or it can lead to depression and finding comfort in food.

On the other hand this can happen: Eventually one person decides they want to get out of this sedentary funk and get healthy. This presents a whole new world of complications to the relationships. Are both people going to be on board?? Will we work out together or separate?? What happens when one person quits?? Some partners become envious or jealous and don’t want their significant other to change. One person might be the “feeder” who says phrases like, “Oh come on having a couple cookies isn’t going to kill you” or “We never eat pizza anymore. Come on just this once”. “Feeders” love to cook or find pleasure in making a good meal for their spouse, despite the new eating habits they are trying to sustain.

My husband and I are complete opposites, but our relationships works because we don’t force one another to eat or change who we are. He likes fast food and carbs, and I am fortunate and disciplined enough to not want to indulge in these even if they are right in front of me. He doesn’t try to get me have a burrito with him, and maybe it’s the trainer in me, but we always eat at places or shop according to what works for both of us. I don’t have to eat the hot wings he made, and he doesn’t have to have the salad I made or ordered.

As always, we are tested by the choices we have to make. Ultimately, when we want to be successful on our fitness journeys we have to do this for ourselves. When we take care of ourselves, we can better take care of others. Oh the things we do for love.

BLOG 18 THE DISTORTION OF OUR PORTIONS

BLOG 18 THE DISTORTION OF OUR PORTIONS

In this day and age, size matters. We want more bang for our buck; bigger is better; and if we can get more for less than that’s even better. Well…. when it comes to our portion control, these concepts don’t apply and have distorted our views of how much we are consuming in one sitting. Over the past 20 years, servings have gotten larger, items have become “super-sized”, and the idea of buying in bulk has become popular. We may want more for our dollar, but the problem then arises whether we eat everything that is put in front us.

I believe these larger portions are a direct reflection of the rise in obesity over the past 20 years. Data from a study done by the University of North Carolina revealed, “Hamburgers have expanded by 23 percent; A plate of Mexican food is 27 percent bigger; Soft drinks have increased in size by 52 percent; Snacks, whether they be potato chips, pretzels or crackers, are 60 percent larger” (http://abcnews.go.com/WN/food-portion-sizes-grown-lot/story?id=129685). We have to have the knowledge and willpower to not eat the entire portion, but many of us have been taught to “clean our plates”. Naturally, if more is put in front of us we are inclined to have more. Ultimately, “Larger portion sizes become larger body sizes” (http://abcnews.go.com/WN/food-portion-sizes-grown-lot/story?id=129685).

We aren’t always aware of how much we are consuming, especially in social situations or when we mindlessly eat popcorn at the movies. Conversations are taking place, music is playing, and suddenly what was in front of us is gone. Added to this, we are in what I like to call “a Costco state of mind”. We buy more to save more, but now we have more available to eat. Some examples of larger portions include the bagel: 20 years ago it was 3 inches in diameter and today it is 5-6 inches in diameter. Movie theaters used to serve a box- like carton with about 5 cups inside. Today, you get a tub and can return for free refills. The amount of calories based on the size of an average hamburger is close to 250 calories more than it used it be, not even taking into consideration options like the “Double-Double”. Even the standard 8 ounce cup of coffee has been altered. 16 ounces is the standard at places like Starbucks.  A 6 inch sub is the smallest option at Subway.  We self-serve frozen yogurt, packing it in and piling on the toppings. (http://mentalfloss.com/article/23466/portion-distortion-10-food-servings-now-vs-then).

Overall, “Current fast-food servings are two to five times larger than they were in the 1950s.” (http://www.nbcnews.com/id/20825325/ns/health-diet_and_nutrition/t/any-other-name-its-still-supersize/ ). A kids’ meal is probably what the true portion should be for an adult. Eating at a restaurant can easily accumulate to over 1,000 calories. This distortion transfers into our home life when we have the option to go back for additional servings at meals. Of course I want more of something that tastes so good. Being aware of what one servings actually looks like can help us when we are eating out so that we can eye-ball how much we should have and save the rest for later. Splitting meals is also a great option. Often times an appetizer is plenty of food. For a girl who is constantly hungry, portion control is my enemy, but I know when I go to Claim Jumper or Chili’s that what gets put in front of me is far more than what I should eat in one sitting. It’s having the self-control to stop when the amount is done. Eating and preparing meals at home is the best option if we really want to know what we are eating and stick to our serving sizes (if we have the willpower not to keep getting seconds and thirds). Eating out should be an occasional occurrence. Build the foundations at home (being able to eye ball how much one serving of chicken breast is) and implement as best as possible when you are out and about. Like they say, “Nothing tastes as good as being fit feels”.