Sunday, January 31, 2016
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.
Saturday, January 30, 2016
Friday, January 29, 2016
Thursday, January 28, 2016
Wednesday, January 27, 2016
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Tuesday, January 26, 2016
Monday, January 25, 2016
Sunday, January 24, 2016
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.
Saturday, January 23, 2016
Friday, January 22, 2016
Thursday, January 21, 2016
Wednesday, January 20, 2016
Tuesday, January 19, 2016
Monday, January 18, 2016
Sunday, January 17, 2016
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.
Sunday, January 10, 2016
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.
Sunday, January 3, 2016
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.
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