FIT Clip 21

BLOG 44 FIBROMYALGIA

BLOG 44 FIBROMYALGIA

Living in constant pain, is no way to live at all. When getting out of bed seems like an unbearable task, one is affected both physically and mentally by such a dilemma. Fibromyalgia is a debilitating condition that is somewhat new to the medical field. I have seen an increase in clients coming to me being diagnosed with this and the commercials on T.V. are becoming more and more frequent. So let’s take a better look at what exactly fibromyalgia does to one’s body.

What is fibromyalgia?? According to the Mayo Clinic, “Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Researchers believe that fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals” (http://www.mayoclinic.org/diseases-conditions/fibromyalgia/basics/definition/con-20019243) . Pain is the number one complaint associated with this condition: “The pain can be a deep, sharp, dull, throbbing, or aching, and it is pain that's felt in the muscles, tendons, and ligaments around the joints” (http://www.webmd.com/fibromyalgia/guide/fibromyalgia-symptoms). However the list of symptoms when one goes to the doctor seeking answers for their situation is quite long and may include, “anxiety, concentration and memory problems – known as ‘fibro fog’, depression, headaches, irritable bowel syndrome, morning stiffness, painful menstrual cramps, numbness, and tingling in the hands, arms, feet, and legs, tender points, and urinary symptoms, such as pain and frequency” (http://www.webmd.com/fibromyalgia/guide/fibromyalgia-symptoms).

Side note: fibromyalgia is more common in females than males. (http://www.mayoclinic.org/diseases-conditions/fibromyalgia/basics/definition/con-20019243).

Another characteristic of this condition is having trigger or tender points. Normally these are areas around the joints or muscles, not the exact joint or muscle itself. They’re tender even to the touch. And then there is the constant feeling of being fatigued. Getting out of bed is extremely difficult and one can be worn out after a quick trip to the grocery store. Not surprising, “Depression is a key symptom for many people with fibromyalgia. Up to half of all people with fibromyalgia also have depression or an anxiety disorder when they are diagnosed” (http://www.webmd.com/fibromyalgia/guide/fibromyalgia-symptoms?page=3). These feelings only worsen from the pain and discomfort one endures each day. It is easy to become less active and isolated when daily living activities just become too much to handle.

I’m sure you have seen and heard the ads for all the medications one can take for fibromyalgia. But guess what folks?? Exercise can help alleviate the symptoms. At first scientists and doctors said rest was the best cure, “But recent scientific studies have shown that, for most patients, range of motion, strengthening, and aerobic conditioning exercises are safe and necessary” (http://www.webmd.com/fibromyalgia/guide/fibromyalgia-and-exercise). Exercise releases endorphins – the good feeling chemicals and helps balance out serotonin levels. Exercise can help tackle some of the feelings of depression and anxiety. Yes, there are days when my fibromyalgia clients call and say they just aren’t able to make it, but I say let’s go walk and talk because movement is key. Don’t let the day be a downward spiral. I tell them to just get here and we will do the best we can with what the body can do today. Adding to this, “Exercise acts as nature's tranquilizer by helping to boost serotonin in the brain. Studies have also shown that exercise triggers the release of epinephrine and norepinephrine, hormones that are known to boost alertness. For those who feel ‘stressed out’ frequently, exercise can help to desensitize your body to stress” (http://www.webmd.com/fibromyalgia/guide/fibromyalgia-and-exercise?page=2).

And then the list of exercise benefits gets even better and go on to include: “Burning calories and making weight control easier, giving range-of-motion to painful muscles and joint, improving a person's outlook on life, improving quality of sleep, improving one's sense of well-being, increasing aerobic capacity, improving cardiovascular health, increasing energy, placing the responsibility of healing in the hands of the patient, reducing anxiety levels and depression, relieving stress associated with a chronic disease, stimulating growth hormone secretion, stimulating the secretion of endorphins or ‘happy hormones’, strengthening bones, strengthening muscles, and relieving pain” (http://www.webmd.com/fibromyalgia/guide/fibromyalgia-and-exercise?page=2).

Fibromyalgia is certainly a serious condition that can send one on a downward spiral of feeling hopeless. Don’t let the pain control you. Take control of your body, love your body, and fight for your health. We have to do the best with what we are given and embrace each day as an opportunity to self-improve. I can certainly help one exercise those aches away, but remember just take it one rep a time, and put one foot in front of the other because YOU are strong. So now maybe those commercials might make a little more sense to you. 

Dealing with Injury

Dealing with Injury

FIT Clip 20

Pre/Post Workout Food

FIT Clip 19

WHY EXERCISE??

FIT Clip 18

Now that you have downloaded the app here's a sample of the videos for purchase featured on FIT Life!!!! Train with me in your own living room.... #everybodysfit #fitlife #personaltrainer, #wellnesscoach #weightmanagement #specialist #weightloss #strong #strengthtraining #naturalbodybuilding #nobodyshame #strong #fitchicks #fitspiration #fitforlife

FIT Clip 17

FIT Life the App is HERE!!!!

ACTIVITY POWER!!!!

FIT Clip 16

STRENGTH TRAINING BENEFITS

FIT Clip 15

Linda and Megan #2

Linda and Megan #2

FIT Clip 14

BLOG 43 ACCOUNTABILITY

BLOG 43 ACCOUNTABILITY

A great element of performance management is having accountability. When we have someone to answer to we have an added level of responsibility to complete the designated task. Sometimes we view this term with a negative connotation like we are being punished. But let’s face, accountability does have a positive impact on our fitness journeys as well as others aspects of our lives. For many, it is part of the reason you hired me.

Let’s start with the dictionary definition of “accountability”: “The obligation of an individual or organization to account for its activities, accept responsibility for them, and to disclose the results in a transparent manner. It also includes the responsibility for money or other entrusted property”. (http://www.businessdictionary.com/definition/accountability.html) . I love this term. Accountability requires honesty, humiliation, vulnerability, responsibility, communication, obligation, and a sense of promise to do what you said you would do. One must follow through with the plan and meet the outlined requirements. Guess what?? That’s what your fitness journey is in a nut shell. I like this description: “Accountability is the guiding principle that defines how we make commitments to one another, how we measure and report our progress how we interact when things go wrong, and how much ownership we take to get things done. It is, in essence, the nerve center that runs throughout every part of the organization and through every working relationship to every member of every team” (https://www.ozprinciple.com/self/why-accountability/) . 

Having a personal trainer, such as myself, helps lead to your success and betters your performance along the way. Your session hour is your meeting with me. There is a sense of guarantee you will get your workout done. When left up to yourself to hit the gym or be active at home, there can be room for error like hitting the snooze button or just deciding to relax after a long day at work. You are accountable to me to be at your session. And then there’s the MyFitness Pal app many of us incorporate. It is an essential tool to truly be accountable with you and I. During this new bodybuilding experience I have undergone, I too, have to be accountable to my coach with my tracking sheets, weekly photos of my body’s progress, and adhering to the assigned workouts. There’s something about taking the time to fill in my chart and report to him what I have done that keeps me aligned every day. Not only to I want to be incomplete, but I want to prove to myself and him that I am capable of meeting all requirements.

Positive results can be achieved when accountability is in place. The following are just a few of those results that can occur in a business or can be applied to yourself: “improved performance, more employee participation and involvement, increased feeling of competency, increased employee commitment to the work, more creativity and innovation, and higher employee morale and satisfaction with the work” (https://www.opm.gov/policy-data-oversight/performance-management/reference-materials/more-topics/accountability-can-have-positive-results/), In the book by, Mark Samuel, The Accountability Revolution, Samuel states, “Accountability can result in increased synergy, a safe climate for experimentation and change, and improved solutions because people feel supported and trusted” (https://www.opm.gov/policy-data-oversight/performance-management/reference-materials/more-topics/accountability-can-have-positive-results/). 

Together we can create achievable goals, be open to transition and modification as needed, and be in a trusting and honestly communicating relationship on your fitness journey. I’m accountable to you to create a program tailored to your needs and abilities. I’m accountable to see you be successful. Sounds serious huh?? No, it’s just the facts. So let’s keep being accountable to one another, praise one another’s successes, and build each other up when needed, because one rep at a time…. we are getting better together on your fitness journeys. 

Working with Seniors/Injuries

FIT Clip 13

FOAM ROLLER

FOAM ROLLER

FIT Clip 12

FIT Clip 11

Grandpa "POPS" Chat

FIT Clip 11

FOOD Chat

FIT Clip 10

YOU ARE WORTH IT!!!!

FIT Clip 9

True Confession over the weekend

FIT Clip 8

Linda's FIRST BURPEE Experience - because every BODY can do any exercise

Linda & Megan #1

FIT Clips 6

BLOG 42 CONDIMENTS

BLOG 42 CONDIMENTS

Who doesn’t like to dip their fry in ketchup, cover their salad in dressing, have some dip with chips, or drizzle a little barbeque sauce on their chicken?? Condiments are second nature for most of us. The truth about these tasty additions might lessen their appeal. You may think twice about that side of ranch after this Blog.

Condiments can make even the most boring of bland items taste better or tolerable in some cases. Yet, there can be a shocking amount of calories and fat in them. Let’s start by taking a look at the worst condiments to use. Beginning with mayonnaise, just one serving has 100 calories and 10 grams of fat. One serving is one tablespoon, which means, “Every calorie in the ten grams of a one-tablespoon serving is pure fat” (http://www.3fatchicks.com/the-4-worst-sauces-and-condiments-for-dieters/). Most avid fans of mayonnaise put it on just about anything. However, a great alternative would be to use Greek yogurt instead: “Your best bet is to make a healthier version of mayo yourself by blending Greek yogurt, lemon juice, mustard, pepper, and spices” ( ttp://magazine.foxnews.com/food-wellness/truth-about-ketchup-bbq-sauce-mayo-ranch-and-more).

Ranch dressing is a calorie killer. From salad to hot wings, ranch is a favorite for many. Two tablespoons of ranch dressing which is the suggested one servings size has about 150 calories. Even worse, “Two tablespoons of ranch dressing also have 16 grams of fat. Again, depending on whether you dip, dunk or slather your wings you can increase that fat count to 48 grams” (http://www.3fatchicks.com/the-4-worst-sauces-and-condiments-for-dieters/). Keep in mind that for a 2,000 calorie per day diet, you are recommended to have under 65 grams of fat per day. Therefore, “Fall into the habit of eating ranch dressing several days a week and you could easily gain a pound or more by the month’s end.  If you are watching your weight, ditch creamy dressings altogether and opt for a vinaigrette made with balsamic vinegar, Dijon mustard and Parmesan cheese” (http://magazine.foxnews.com/food-wellness/truth-about-ketchup-bbq-sauce-mayo-ranch-and-more).  

Peanut butter can be easy to abuse. In the fitness world, it’s a running joke that workout gurus have no self-control when it comes to peanut butter. Who doesn’t like a peanut butter and jelly sandwhich?? Sticking to one serving size of two tablespoons equates to 10 grams of fat. Check this out: “According to the National Peanut Board, most kids will have eaten more than 1,000 PB & J’s before they are old enough to go to college. That converts to more than 10,000 grams of fat before the age of eighteen” (http://www.3fatchicks.com/the-4-worst-sauces-and-condiments-for-dieters/). That’s not to mention the carbs from bread and sugar from the jelly. Ugh, what a damper on a classic sandwich. I have become a fan of powdered peanut butter which can cut up to 85% of the fat. This is not to say peanut butter is bad for you or not a healthy fat, but it must be kept within portion control.

And then there’s butter. Butter goes on just about anything. Imagine how many people add butter on their toast each morning or to the pan they make their eggs on. Between the calories, fat, and cholesterol butter has, the numbers quickly add up in one’s daily intake. There are 11 grams of fat per serving and about 33mg of cholesterol. There are plenty of alternatives to butter and various brands are better options than others.

Others I did want to touch on were ketchup and barbeque sauce. Ketchup isn’t like having crushed up tomatoes. Don’t be fooled: “One fourth of bottle of ketchup is sugar” (http://magazine.foxnews.com/food-wellness/truth-about-ketchup-bbq-sauce-mayo-ranch-and-more). Barbeque sauce isn’t any better. In fact, “A mere two tablespoons of barbecue sauce has 100 calories, more than 10 grams of sugar and 22 grams of carbohydrates – enough to turn a diet-friendly piece of grilled steak into a candy coated calorie bomb” (http://magazine.foxnews.com/food-wellness/truth-about-ketchup-bbq-sauce-mayo-ranch-and-more). The trouble with alternatives to these sauces is that they contain many artificial sweeteners and chemically involved ingredients.  

The fact of that matter is that condiments aren’t necessary. Their use can hinder our daily intake recommendations and goals. My husband likes everything plain. He says, “I wanna taste the meat not the sauce”. Eh, maybe he has a point after all.  There are alternatives we can use as well if need be, but in my opinion why go to the trouble.  Just eat it plain Jane style. We have the choice to use less or none at all, so as always, one rep at a time, one decision at a time, one less serving at a time, we can find success on your fitness journeys. 

BLOG 41 CONCUSSIONS

BLOG 41 CONCUSSIONS

An injury to the head should never be taken lightly. A threatening blow to the brain is an issue that must not be ignored. My mind instantly pictures Bugs Bunny getting hit and seeing stars. As a former athlete, concussions were not a rare occurrence in my sport of basketball, but recently there has been a widespread epidemic of this trauma happening to players in all types of sports. So let’s take a look at the basics of what a concussion is and how this injury can have long term consequences.

In my research, the findings were difficult to decipher just how serious a concussion is. For example, one source stated, “The most common and least serious type of traumatic brain injury is called a concussion. The word comes from the Latin concutere, which means ‘to shake violently’” (http://www.webmd.com/brain/concussion-traumatic-brain-injury-symptoms-causes-treatments). This is a confusing description, as the word “violently” seems serious. We have fluid in our skull that protects and cushions the head. A blow to the head can cause our brain to move back and forth against the walls of our skull. This blow can cause “bruising, damage to the blood vessels, and injury to the nerves” (http://www.webmd.com/brain/concussion-traumatic-brain-injury-symptoms-causes-treatments). Vision can become blurred, one might feel confused, or a person can even become unconscious. Side effects include depression, moodiness, altered sleep, headaches, and vomiting. A car crash, bike accident, or any type of collision, can cause a concussion.

At first, most concussions were considered miled and easily treatable. However, the long term effects have recently come to light. For example, 4,000 former football players of NFL filed law suits against the league stating, “National Football League failed to protect them from the long-term health consequences of concussion” (http://www.medicalnewstoday.com/articles/256518.php). Research has begun to show that even when all the symptoms of a concussion seem to have subsided, the brain is still not functioning at peak performance. Dr. Maryse Lassonde, a neuropsychologist and the scientific director of the Quebec Nature and Technologies Granting Agency, started looking into the long term effects of concussion on the Montreal Canadian hockey team. According to her, “The results indicate that there is abnormal brain wave activity for years after a concussion, as well partial wasting away of the motor pathways, which can lead to significant attention problems” (http://www.medicalnewstoday.com/articles/256518.php). Even more disturbing was the following: “A recent study was carried out comparing healthy athletes to those of the same age who suffered from a concussion 30 years ago. The results showed that those who experienced head trauma had symptoms similar to those of early Parkinson's disease - as well as memory and attention deficits. In addition, further tests revealed that the older athletes who had suffered from concussion experienced a thinning of the cortex in the same part of the brain that Alzheimer's affects “(http://www.medicalnewstoday.com/articles/256518.php) . 

Locally, the tragedy of Junior Seau ending his own life brought even more awareness to the long term results of repeated concussions and blows to the head. His brain was studied after his death, and the findings were consistent with chronic traumatic encephalopathy, or CTE. According the Gina Seau (his wife) and his son Tyler, Junior had “signs of irrationality, forgetfulness, insomnia and depression” (http://www.huffingtonpost.com/2013/01/10/junior-seau-cte-brain-disease_n_2446930.html) . Tyler stated, “He emotionally detached himself and would kind of `go away' for a little bit. And then the depression and things like that. It started to progressively get worse” (http://www.huffingtonpost.com/2013/01/10/junior-seau-cte-brain-disease_n_2446930.html). The NFL is becoming more proactive about the issue by cooperating with research agencies, however the lawsuits continue to pile up.

There is ultimately a risk to consider when partaking in any type of contact sport. It is up to each individual to weigh “the cost of doing business” (as they say). Returning to play too quickly after a blow to the head is also something that should be monitored. As an athlete, if I rolled my ankle or got knocked down, I wanted to be put right back into the game (even after a torn ACL and meniscus). The competitive nature and love for the game takes over. We don’t always think long term. As more attention is brought to this issue, like with the new Will Smith movie, Concussion, we will learn even more. One rep a time, we always gain knowledge, improve, and make strides forward. The future sports world may be greatly impacted by this topic. I hope that all players remember there is no price you can put on your health. 

BLOG 40 STEVE PREFONTAINE

BLOG 40 STEVE PREFONTAINE

Steve Prefontaine is considered the greatest long distance runner of all time. He is an icon in the running world. I have a huge framed poster of him in the studio with one of his well-known quotes, “To give anything less than your best is to sacrifice the gift”. Prefontaine’s fierce determination to win and amazing talent fueled a running career like no other. The man had guts. His style was to start out strong at the head of the pack and never give up the lead. So I’d like to share his story with you.

Prefontaine was born and bred in Oregon, so he truly was a hometown hero. He began his career Marshfield High School where he broke 19 national high school records in track and set a national high school record in the two mile race.  He then began his legacy at the University of Oregon in 1969. During his time there, he won 7 NCAA titles, which included both cross country and track events. In track and field he ran mostly middle distance events with the 3 and 2 mile. Remarkably, he ran a 3:57 mile time his freshman year. He set 9 collegiate track records. In summary, “He never lost a race more than a mile in length” (http://www.goducks.com/ViewArticle.dbml?ATCLID=30594). So it’s no surprise that, “He owned every (8) American record between 2,000 and 10,000 meters and between two miles and six miles”( http://www.goducks.com/ViewArticle.dbml?ATCLID=30594). Can you imagine having an undefeated college running career?? In his lifetime, he ran 153 races and won 120 of them. (http://www.biography.com/people/steve-prefontaine-224908#record-breaking-accomplishment).

I can remember in high school with my cross country team watching the movie about him called, Without Limits. Talk about motivation the night before a big race. I’m sure that Prefontaine was gifted with incredible athletic talents, but rightfully so, he had to have had the mental toughness and sheer determination to win each race. He must have had quite the tolerance for pain and ability to push beyond his limits when threated by competition.

Prefontaine also had ties to the creation of the first Nike running shoe apparel. Bill Bowerman coached him and was co-founder of Nike along with CEO, Phil Knight. The need for a quality, better shoe, was due in part to Prefontaine’s running.

Sadly, his life was taken short at the age of 24 in a car crash. I’ll say it again because it’s so impressive: “At the time of his death, he held every American record from 2,000 to 10,000 meters and was a favorite to win at least one gold medal in the 1976 Olympics” (http://www.runnersworld.com/runners-stories/why-pre-still-matters). His life is detailed in a few movies and books, but the legend of his running career speaks for itself.

There’s an interesting story behind the poster you see hanging at the studio. One early morning, while in the middle of a training session, a fellow stopped by whom I had seen around the neighborhood from time to time and always said a friendly hello to. There are people who I have regularly see each day while I’m with clients walking the hills or jogging. On this particular morning he startled us during the session and asked if he could donate something to the studio. Not knowing how to respond I just froze, so he went to his car and returned with this huge, framed posted of Prefontaine. Just a nice gesture from someone who had nothing but the items in his car to his name and he thought of me.

Prefontaine pushed his physical limits and I am always inspired and brought to tears when I watch his movie. I marvel at his talents and sheer running ability. It’s a pleasant reminder that when we push out of our comfort zones, we can achieve greatness. One rep a time, we can push harder, lift heavier, run faster, and make better choices. Challenging the body and mind sets us up for the results we have set as our goals.