Exercise is Medicine by ACSM

June 2021 // Archive

Date based archive
15 Jun

BLOG 324 TRUST THE PROCESS

Our fitness journeys are a process. We know that change takes time, old habits die hard, and the road isn’t always smooth along the way. Recently, on my own fitness journey and recent endeavors, the saying, “Trust the process”, has really hit close to home. We make so many choices every single day, some more important than others, but one choice often leads to another and unfolds the outcome or sets the tone for what is to come. I hope this BLOG brings you clarity, strength, and reveals some helpful tools to help YOU trust the process of your fitness journey.

Many of our poor choices are made from fear. We don’t want to fail. It’s as if having lower standards or expectations (taking the easy route), avoids failure. The uncertainty of what lies ahead steers us towards our comfort zones. For example, I’d rather not try jogging because then what if my knees start to hurt or what if I pull something…. But what if you don’t and if you just ran for thirty seconds, walked a little, and repeated the process maybe the body will respond better than anticipated?? The fear to TRY can be hindering.
Some of my own personal fears I have to learn to adjust to include being able to “go with the flow” and being flexible. There are aspects of life I am not able to control and being resilient and adjusting when needed can throw me for quite the loop. The process for a perfectionist becomes more challenging by default when I refuse to take a different direction when my original plan is altered. Simply put, for a planner, sometimes the plan has to change and I need to be okay with the new route and move forward. I need to, “Be open to ‘not knowing’. Life changes in an instant. Change with it” (http://theboldlife.com/2013/04/10-ways-to-let-go-of-fear-and-trust-the-process/).

YOU have to believe that being healthy long term is a process not a destination. We can make milestone goals along the way. Let’s say you want to lose twenty pounds, then the process requires getting there and keeping the twenty pounds off for good. In the meantime that means staying on course is up to YOU. Some of my recent videos have been about honesty and happiness. If the process requires 4 workouts a week and staying on the meal plan course, then having wine three times that particular week and an extra dessert may very well negate one or two workouts. So now the process has been tampered, but you have to TRUST to get back on track. I find that many almost reset each week, and the more start overs you have (which is okay), understand that the process is changing. Know that if you made this just a clear cut destination with a time line, then you are setting yourself up for failure. And maybe those choices are out of fear because you suddenly lost two pounds this week and you self-destruct and have a huge dessert in order to retaliate out of fear that now you actually can lose those other 18 pounds. Out of fear, you revert back to old habits. Sound familiar??

By no means do I want to get all philosophical haha. I found three really great tips to live by: (http://tinybuddha.com/blog/being-patient-through-transformation-trust-change-believe/)

Trust life. There’s a higher purpose behind every seemingly impossible and difficult phase. You’ve just got to hang in there and know that it’s for the best.

Change. If you find yourself feeling bad a lot more often than not, take time out to reflect on whether or not you’re happy deep down with what you’re doing.

Believe. Believe in yourself, even if the world around you doesn’t. If you don’t, who will?

When opening my business, any test I have ever taken, and my own fitness journey, are all examples of some of life’s processes I have had to just trust and let the uncertainly of the possible outcome come as it may. Please trust your own fitness journey, and most importantly, be strong and confident in your choices. Make your choices with no regret. One choice at a time, one rep at a time, the process will carry us through. And hey, don’t forget to ENJOY the process as well.

07 Jun

BLOG 323 REASONS PEOPLE STOP EXERCISING

Our beloved fitness journey through life can be marked by intervals of inactivity. The exercise roller coaster that aims for consistency, can plummet from time to time. As one day off leads to another, time passes, body shape changes, and willpower falters. SO I had to look up the common reasons this might occur for people, especially since I want to keep the green light turned on for every BODY

Reality speaks: “Studies show that 60% of American adults don’t get the recommended amount of physical activity, and over 25% of adults are not active at all”. (https://www.verywellfit.com/top-reasons-you-dont-exercise-1229759).

In no specific order here’s what I found. You may or may not relate to one or more of the following “excuses”:
You hate exercise.
Not in your budget or unable to afford it.
Not seeing results.
Have to take care of the kids/family.
Exercise hurts.
You just don’t have time.
There are other interests you would rather do with your time.
No motivation.
No energy.
I’m too old.
I hate doing it alone.
Injury.
Don’t know what/how to do anything.
Intimidating/Overwhelming.
It’s too late to start over.
Next year….

Habits take time to develop. We keep the habits in our lives that are comfortable and pleasurable. Exercise is sweat, it is awkward, it is effort involved. BUT it’s good for you. When you do something good for yourself, your BODY and mind will thank you. You may have no idea how good your BODY is meant to feel, so at least give it a chance to try. You know I bug you when you miss a workout 😊

03 Jun

BLOG 322 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.