Sunday, July 31, 2016
BLOG 71 EXCUSES
BLOG 71 EXCUSES
Working out regularly and sticking to it is much easier said
than done for some folks on their fitness journeys. Even with the best of
intentions, exercise does take commitment, time, effort, and persistence. The
vicious cycle of starting and stopping is not uncommon in the fitness industry.
So why do people stop working out?? The excuses and reasons are endless, but
let’s take a look at the most common ones.
To begin, time is probably the number one excuse. Daily life
pulls us in different directions. For most, the majority of the day is taken up
by work. Then family and relationships are calling before and after these
hours. Being busy can cause stress and exercise doesn’t receive the priority
originally intended. We can change this. In reality, exercise doesn’t have to be a
designated one of two hour slot of the day: “When you ‘don’t have time,’ the
best strategy is to build shorter but more frequent periods of physical activity into your
day—10 minutes two to three times a day” (http://www.secondscount.org/heart-resources/heart-resources-detail?cid=e6d0293d-311f-49d0-bd78-d4e745e4d6c4#.V4LzKDWwmFp).
Simply walking wherever and whenever burns more calories through the day, and
those stairs are always our friend. Forget the escalator or elevator. When
spending time with your kids and significant other try to incorporate walking
and talking instead of coming home, sitting down, and then turning the T.V. on.
And when the cleaning calls around the house, get into it!!!! Add more steps by
separating tasks. Take a few trips up the stairs with the laundry instead of
trying to carry it all at once. It’s called “taskersising”.
Not everyone likes the same style of exercise. But no matter
the choice, for some being self-conscious or feeling so out of shape, can make
that intial start seems impossible. Starting up again after stopping can feel
intimidating or shameful. When you see the same faces daily, suddenly stop
going and let yourself go, coming back takes admitting to yourself and others
that you did fall off. Injuries and other circumstances of course justify some,
but for most it’s just that cycle of stopping and starting that has gone on for
years for them. Remember, those folks you see daily, your personal trainer like
me, and the gym staff just want to see your face and smile. Don’t be ashamed
and ask for help to keep you accountable this time. Your trainer and gym
buddies are on your side and cheering you on. And hey, everyone has to start
somewhere so being extremely out of shape to begin isn’t as uncommon as you
want to believe about yourself. The first two weeks are hard and sore, the next
two weeks the habits are forming and a routine is forming, then the journey
begins to take place.
Getting bored is an excuse as well. Of course doing the same
routine over and over leads to this. Plus, results require variety. If every
time a client came to my studio and knew precisely what we were about to do,
eventually the novelty wears off. It’s a drag. You don’t have to take the same
walking path every afternoon, press the timer on the elliptical for 35 minutes
and just ride, or always lift upper body on Mondays for example. And hey, if
you don’t like to ride the bike, then don’t do it. Find what you enjoy and keep
trying until something sticks.
Some folks stop because they don’t see the changes. All your
efforts feel hopeless. Keep in mind, “Unfortunately, that's true for everyone.
You don't put weight on overnight and it won't come off that quickly either.
Once you start exercising, give your body time to react. It could take up to 12
weeks before you start seeing major changes, so make sure you've set realistic fitness goals and focus on the many benefits of
exercise. It also helps to understand how weight
loss really works” (https://www.verywell.com/top-reasons-you-dont-exercise-1229759).
Internal changes are happening as well.
Exercise pain isn’t for everyone. The “burn” is
uncomfortable. Getting sweaty just isn’t your style. You don’t want a
membership. You have no idea what you are doing. On and on and on….
So this is why our fitness journey is a roller coaster. The
warning label says “Results may vary”. But most at my studio, the side effects
say “Will make you strong, fit, and more energized”. We truly do have to be
stronger than our excuses. Stop saying this time I’m going to do it. Rather,
don’t stop and keep going. Beat the cycle. And always know that I am here to
keep you accountable, ensure a positive experience, and help you form a lasting
relationship with exercise once and for all.
Saturday, July 30, 2016
Friday, July 29, 2016
Thursday, July 28, 2016
Wednesday, July 27, 2016
Tuesday, July 26, 2016
Monday, July 25, 2016
Sunday, July 24, 2016
BLOG 69 KIDNEYS
BLOG 69 KIDNEYS
The kidneys play a vital role in our bodily functions. Thus,
kidney health is important. But not all of us are aware of what exactly our
kidneys do for us. So let’s take a look at these two units in our bodies and
learn more important information that can be applied to the success of our
fitness journeys.
Let’s start with the basics. We have two kidneys that are
about the size of a fist (around 4 to 5 inches long) which are located towards
our lower backs. Scientifically speaking, “The kidneys perform their
life-sustaining job of filtering and returning to the bloodstream about 200
quarts of fluid every 24 hours. About two quarts are removed from the body in
the form of urine, and about 198 quarts are recovered. The urine we excrete has
been stored in the bladder for anywhere from 1 to 8 hours” (https://www.kidney.org/kidneydisease/howkidneyswrk).
Adding to this, “The kidneys remove wastes, control the body's fluid balance,
and regulate the balance of electrolytes. As the kidneys filter blood, they
create urine, which collects in the kidneys' pelvis -- funnel-shaped structures
that drain down tubes called ureters to the bladder” (http://www.webmd.com/urinary-incontinence-oab/picture-of-the-kidneys).
Yet, there are a number of problems that can occur with our
kidneys. People with high blood pressure or diabetes are certainly at a higher
risk for issues, and genetics can also play a factor. In fact, “Diabetes is the
leading cause of kidney disease” (https://www.kidney.org/kidneydisease/howkidneyswrk).
African Americans, Hispanics, and Asians are at a higher risk as well. Two very
common kidney problems are kidney stones and poly-cystic kidney disease. Urinary
tract infections can also cause pain in the kidney area.
Kidney disease can be successfully treated and research is
still being performed to help resolve associated problems. Kidney disease
typically affects both sides. Transplants have high success rates. After seeing
a specialist, one might undergo one of the following: “Kidney failure may be
treated with hemodialysis, peritoneal dialysis or kidney transplantation.
Treatment with hemodialysis (the artificial kidney) may be performed at a
dialysis unit or at home. Hemodialysis treatments are usually performed three
times a week. Peritoneal dialysis is generally done daily at home. Continuous Cycling
Peritoneal Dialysis requires the use of a machine while Continuous Ambulatory
Peritoneal Dialysis does not” (https://www.kidney.org/kidneydisease/howkidneyswrk).
When I think of kidney failure, I always picture Julia
Roberts in the movie, Steel Magnolias.
Her diabetes caused kidney failure and she was on dialysis. Sallie Mae (her
mother) donated a kidney to her. Julia Robert’s arms painfully showed the
body’s reaction to dialysis with her veins protruding and her forearms bruised.
Clients have had kidney stones and sometimes I even hear of their pets having
kidney problems. It seems to be somewhat common in cats.
Being aware of our bodies and listening to them is so
important on our fitness journeys. We know that we can overcome obstacles and
find ways to be successful on our journeys. Regular physical examinations are
important to be aware of what is happening internally. We only get one body, so
let’s continue to make the most of it. Let’s continue to be proactive and
active learners about our bodies.
Saturday, July 23, 2016
Friday, July 22, 2016
Thursday, July 21, 2016
Wednesday, July 20, 2016
Tuesday, July 19, 2016
Monday, July 18, 2016
Sunday, July 17, 2016
BLOG 68 GLYCEMIC INDEX
BLOG 68 GLYCEMIC INDEX
So how often do we hear about carbohydrates on our fitness
journeys?? We live in a food filled society, with the majority of choices being
simple carbs. Our bodies use carbs for energy, and how we feel after consuming
items like bread or sugars impacts even our mood. Simply put, the glycemic
index helps us determine the difference between “good” and “bad” carbs. So
let’s look at this number and discuss why it is important for us to be aware
of.
A good starting place is a basic definition. So here it is:
“Glycemic index is a number. It gives you an idea about how fast your body
converts the carbs in a food into glucose. Two foods with the same amount of
carbohydrates can have different glycemic index numbers” (http://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs).
When we look at the numbers, the smaller the better. As such, the smaller the
number the less impact is has on our blood sugar. 55 or less is low and
considered “good”. 59-69 is “medium”. 70 or higher is considered “bad”. Most
labels have this information for us. However, there are factors that can change
the number. How we prepare our foods matters: “Fat, fiber, and acid (such as
lemon juice or vinegar) lower the glycemic index. The longer you cook starches
like pasta, the higher their glycemic index will be” (http://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs).
Interestingly, how ripe fruits like bananas are impacts the glycemic index
number. As a fruit ripens, the number goes up. Finally, “Your age, how active
you are, and how fast you digest food also affect how your body reacts to
carbs. If you have a diabetes complication
called gastroparesis, which delays your stomach from emptying, your body will absorb food much more
slowly” (http://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs).
Don’t be fooled. This doesn’t mean that if a food is low on
the glycemic index that is necessary 100% healthy. Portion control always
matters. As such, “For example, potato chips have a lower glycemic index than
oatmeal and about the same as green peas. But oatmeal and green peas have more nutrients”
(http://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs?page=2).
We want to have foods that are high in fiber and protein and as we know, cut
out those simple sugars and syrups. White products are higher on the index too.
“Having high blood sugar levels is associated with diabetes. Having higher than
normal levels would of course put one in the pre-diabetic category. The risk of
heart disease increases as well. Adding to this, “High sugar levels slowly erode the ability of cells in your
pancreas to make insulin. The organ overcompensates and insulin levels stay too
high. Over time, the pancreas is permanently damaged. High levels of blood
sugar can cause changes that lead to a hardening of the blood vessels, what
doctors call atherosclerosis” (http://www.webmd.com/diabetes/how-sugar-affects-diabetes?page=2) .
Many folks
aren’t aware of the glycemic index. So take a look at your next nutrition label
and see what you can find. Start to make comparisons and become more aware of
your choices. This may be another eye opening tool for you. Remember not all
calories are created equal, not all carbohydrates are created equal, and one
size doesn’t fit all. But one choice at a time, we are getting fitter,
stronger, and better!!!!
Subscribe to:
Posts (Atom)