It dawned on me today just how much I love what I do professionally. Typically, I gloss over things and am not very grateful because I am future focused and often worried about something else. In any case, today I was writing and explaining to a high school group what I do professionally. This was to provide insight into different vocations, the positives and negatives and how a day in my trade typically goes. With every sentence I wrote, I became increasingly aware that I really do love my job.
I have had many jobs over the years. Money at times was great, but I typically hated what I did, the sacrifices I made while I was doing it, and always resented the office bullshit and co-workers' petty, personality problems. Those days, thankfully, are now a distant memory. Five years ago when I started my business, I had no idea what lie ahead in the future. Five years later, I know. Today, I find my job so rewarding and to be truly important work. My work now, is profoundly meaningful. I get to help people embrace their health and improve the quality of their lives. I am not contributing to a company's bottom line, I am contributing to LIVES.
I always knew I was a "self-starter" as loosely as that term gets thrown around in job interviews and offices, but I've proven it by going into business for myself. I have put some long hours in over the past five years, but I have gotten more out of these past five years than the entire rest of my life. Knowing people intimately, understanding what their challenges are, understanding what makes them tick and how to get them where they want to go is a daily experience for me. I have learned so much from talking & listening to clients, their stories and different life experiences, that it rivals lifetimes of higher education from anywhere.
My profession allows me to intersect different races, cultures, ages and religions. People I would normally never have opportunity to interact with cross my path every month. I have forged incredible relationships with people that will remain in tact for the rest of my life. I had no clue that I would receive so much in the health and fitness industry. Starting my business was a huge risk, and interestingly, I did not enter into it with so much of a strong interest to do it, it was more of a "I can't do the other stuff" anymore.
Over time, I have built an "extended family" that have woven their way deep into my heart. When they win, I win, when they overcome obstacles, I overcome obstacles. I feel like I get to walk in a different pair of shoes with every new trail blazed. Tonight, when I go to bed, I might even give myself a small pat on the back (never do) and remind myself that by affecting change in people's lives is the ultimate paycheck.
Tuesday, May 10, 2011
Tuesday, April 26, 2011
Arthritis and Exercise
Two basic types of arthritis exist. One is osteoarthritis which results from a degeneration of synovial fluid (a joint lubricant), typically progressing into a loss of articular cartilage (cartilage that allows ends of bones to glide without friction). The other is rheumatoid arthritis , a chronic autoimmune disease that results in inflammation of the synovium and leads to long term joint damage, pain and loss of function. Rheumatoid arthritis (R.A.) is progressive and progresses through three distinct phases I will not elaborate on in this blog posting.
Good news exists for arthritis sufferers, and that is whether you suffer from R.A. or osteoarthritis, exercise will help manage symptoms and slow down the breakdown of joint integrity, which, further assists in slowing down the decline of functional capacity. Maintaining functional capacity is important, as without it, we become more sedentary in lifestyle. As we are aware, sedentary lifestyles lead to weight gain and other health problems.
If you, or someone you know is an arthritis sufferer, please encourage them to discuss with their physician what they can and cannot do to better manage their symptoms outside of pharmacotherapy. Exercise prescriptions will follow a certain protocol where safety is paramount, and a slow progression of difficulty will be implemented over time, with every necessary precaution taken along the way to prevent unnecessary degradation within ailing joints. "Easing symptoms" is a typical goal of an exercise program for arthritis and one of the best approaches to minimize pain and preserve joint range of motion and strength.
Good news exists for arthritis sufferers, and that is whether you suffer from R.A. or osteoarthritis, exercise will help manage symptoms and slow down the breakdown of joint integrity, which, further assists in slowing down the decline of functional capacity. Maintaining functional capacity is important, as without it, we become more sedentary in lifestyle. As we are aware, sedentary lifestyles lead to weight gain and other health problems.
If you, or someone you know is an arthritis sufferer, please encourage them to discuss with their physician what they can and cannot do to better manage their symptoms outside of pharmacotherapy. Exercise prescriptions will follow a certain protocol where safety is paramount, and a slow progression of difficulty will be implemented over time, with every necessary precaution taken along the way to prevent unnecessary degradation within ailing joints. "Easing symptoms" is a typical goal of an exercise program for arthritis and one of the best approaches to minimize pain and preserve joint range of motion and strength.
Tuesday, April 12, 2011
Water and Weight Loss
Sometimes we fill up on food when we should be filling up on water. We do confuse thirst for hunger, so it is important that we stay hydrated. Current recommendations for the average individual are to try and get 64 oz. of water consumed every day. This amount should be increased with exercise.
I stumbled across some information in one of my fitness publications the other day that discussed the role of water in weight loss and the results of a recent study. The study followed a large group of adults divided into two groups. One group drank 2 cups of water prior to meals, while the other did not. All of the test subjects were following a low-calorie diet for the course of the study. Over 12 weeks, the water drinkers lost about 15.5 pounds whereas the non water-drinkers lost about 11 pounds. That is a substantial difference that cannot be ignored.
If you think about it, it makes perfectly good sense to try and fill up on zero calories instead filling up on snack and meal calories over the course of each day. If you are a "grazer", or someone aiming to eat five, small meals per day, think of the amount of calories that could possibly be eliminated from consumption over the course of a week if you are doing some filling up on water. If you are attempting weight loss, and do not have proper water intake included in your bag of tricks, do not delay in implementing this as part of your daily regimen.
If the achievement of more weight loss wasn't enough for you, keep in mind that proper hydration helps us with mental focus, prevents small, nagging headaches, eliminates bloat and keeps our skin looking radiant. With the unknown correlation between artificial sweeteners and weight gain, it makes good sense to steer towards water whenever possible and away from diet sodas and other flavored beverages. Why consume extra sodium, food coloring, carbonation and other unknown additives unnecessarily? We know our bodies are largely comprised of water, so hydrate and take your weight loss efforts to the next level.
I stumbled across some information in one of my fitness publications the other day that discussed the role of water in weight loss and the results of a recent study. The study followed a large group of adults divided into two groups. One group drank 2 cups of water prior to meals, while the other did not. All of the test subjects were following a low-calorie diet for the course of the study. Over 12 weeks, the water drinkers lost about 15.5 pounds whereas the non water-drinkers lost about 11 pounds. That is a substantial difference that cannot be ignored.
If you think about it, it makes perfectly good sense to try and fill up on zero calories instead filling up on snack and meal calories over the course of each day. If you are a "grazer", or someone aiming to eat five, small meals per day, think of the amount of calories that could possibly be eliminated from consumption over the course of a week if you are doing some filling up on water. If you are attempting weight loss, and do not have proper water intake included in your bag of tricks, do not delay in implementing this as part of your daily regimen.
If the achievement of more weight loss wasn't enough for you, keep in mind that proper hydration helps us with mental focus, prevents small, nagging headaches, eliminates bloat and keeps our skin looking radiant. With the unknown correlation between artificial sweeteners and weight gain, it makes good sense to steer towards water whenever possible and away from diet sodas and other flavored beverages. Why consume extra sodium, food coloring, carbonation and other unknown additives unnecessarily? We know our bodies are largely comprised of water, so hydrate and take your weight loss efforts to the next level.
Tuesday, April 5, 2011
Exercise During Your Pregnancy
If you are pregnant and a regular exerciser, congratulations! Women that consistently exercise over the course of a pregnancy gain less weight, fat and shed fat more quickly post-pregnancy. Regular exercise during pregnancy helps maintain a leaner body composition whereas the opposite will occur taking the route of a sedentary lifestyle.
In recent years, maternal obesity has become a growing problem in this country. The number of overweight women of childbearing age has climbed substantially. As you might expect, maternal obesity and pregnancy do not mesh well. The risk of maternal and fetal complications increases with the degree of obesity. Risks could include gestational diabetes, preeclampsia and large birth weight babies prompting the need for C-sections. The "stacking up" of risks, or poor management of them can ultimately lead to a very high risk pregnancy, an uncomfortable pregnancy, and one that requires constant monitoring and often bed rest. Worse, forced bed rest can translate into more significant, unwanted weight gain.
A woman's pregnancy is a special time and it should be honored and met with proper nutrition and physical activity. Many overweight individuals I have met over the years have shared with me that their initial weight gain began with a pregnancy where 1) They gained too much weight while pregnant, and 2) Struggled to get the baby weight off. These factors coupled with a major lifestyle change post-pregnancy (having a newborn to look after), and a gradually slowing metabolism (with age), can create the perfect storm for considerable weight gain and retention of it.
As I always say, it is better to be proactive than reactive. Early intervention to be more active and eat properly throughout a pregnancy is the best line of defense. A pregnancy should not be used as free license to eat whatever one wants, or as an excuse to be waited on hand & foot. Keep problems away and protect your health and the health of your unborn child by taking the best possible care of yourself. Make your pregnancy memorable for the right reasons. Talk to your doctor about recommendations for safe and appropriate exercise during your pregnancy.
In recent years, maternal obesity has become a growing problem in this country. The number of overweight women of childbearing age has climbed substantially. As you might expect, maternal obesity and pregnancy do not mesh well. The risk of maternal and fetal complications increases with the degree of obesity. Risks could include gestational diabetes, preeclampsia and large birth weight babies prompting the need for C-sections. The "stacking up" of risks, or poor management of them can ultimately lead to a very high risk pregnancy, an uncomfortable pregnancy, and one that requires constant monitoring and often bed rest. Worse, forced bed rest can translate into more significant, unwanted weight gain.
A woman's pregnancy is a special time and it should be honored and met with proper nutrition and physical activity. Many overweight individuals I have met over the years have shared with me that their initial weight gain began with a pregnancy where 1) They gained too much weight while pregnant, and 2) Struggled to get the baby weight off. These factors coupled with a major lifestyle change post-pregnancy (having a newborn to look after), and a gradually slowing metabolism (with age), can create the perfect storm for considerable weight gain and retention of it.
As I always say, it is better to be proactive than reactive. Early intervention to be more active and eat properly throughout a pregnancy is the best line of defense. A pregnancy should not be used as free license to eat whatever one wants, or as an excuse to be waited on hand & foot. Keep problems away and protect your health and the health of your unborn child by taking the best possible care of yourself. Make your pregnancy memorable for the right reasons. Talk to your doctor about recommendations for safe and appropriate exercise during your pregnancy.
Tuesday, March 29, 2011
The Sleep-Obesity Connection
It has been reported in the media in recent years that there is a correlation between lack of sleep and weight gain. People who regularly get less than seven hours of sleep per night, are much more likely to gain weight compared to those sleeping seven or more hours per night. Why is this so?
Persons who sleep less, tend to eat foods higher in calories. During sleep, hormones such as leptin, insulin and ghrelin are released to control the body's use of food. Insulin, as most people are aware, controls blood sugar levels and people falling short on sleep have tested to have insulin and blood sugar levels similar to those likely to have diabetes. Additionally, people that do not get enough sleep regularly have higher levels of ghrelin, which causes hunger, and low levels of leptin which stimulates hunger and often fat consumption.
Beyond the above impacts, when I encounter clients skimping regularly on their sleep, I feel a need to dig further to find out what else might be going on in the way of potential self-neglect. It tells me that for one or more reasons, their health is taking a back seat. Getting a good night's rest is one of the easier, more manageable things we can do to benefit our own health. It requires little other effort other than getting to bed on time regularly. I fully recognize this is not as easy for some as it sounds, but getting quality sleep should be much less difficult than squeezing in exercise time, counting calories, planning meals, etc. If someone is not getting proper sleep, then it tells me that there are other more impactful areas in the general health quotient being ignored.
We must make sleep a priority. Technological advances though helpful, have also burdened us with an all-access, always-on sort of lifestyle that we are not benefiting from. I can remember a time when work was actually left at the office and not brought home. Multi-tasking has reached a new level, and our sleep patterns and attentions spans have paid the price.
Please strive to get your rest. The restorative qualities of sleep cannot be denied. Think of the metabolic disservice done to our bodies if our bodies are deprived of it. Remember too, that awaking with solid mental focus gives us a much better opportunity to achieve all that must be accomplished in a day's work. Live better, get more rest.
Sources:
Raheri, S. et al. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLOS Medicine, 1,3,1-8
Bryant, Cedric, Green, Daniel (2009). The sleep-obesity connection. ACE Advanced Health & Fitness Specialist Manual. p.221-222
Persons who sleep less, tend to eat foods higher in calories. During sleep, hormones such as leptin, insulin and ghrelin are released to control the body's use of food. Insulin, as most people are aware, controls blood sugar levels and people falling short on sleep have tested to have insulin and blood sugar levels similar to those likely to have diabetes. Additionally, people that do not get enough sleep regularly have higher levels of ghrelin, which causes hunger, and low levels of leptin which stimulates hunger and often fat consumption.
Beyond the above impacts, when I encounter clients skimping regularly on their sleep, I feel a need to dig further to find out what else might be going on in the way of potential self-neglect. It tells me that for one or more reasons, their health is taking a back seat. Getting a good night's rest is one of the easier, more manageable things we can do to benefit our own health. It requires little other effort other than getting to bed on time regularly. I fully recognize this is not as easy for some as it sounds, but getting quality sleep should be much less difficult than squeezing in exercise time, counting calories, planning meals, etc. If someone is not getting proper sleep, then it tells me that there are other more impactful areas in the general health quotient being ignored.
We must make sleep a priority. Technological advances though helpful, have also burdened us with an all-access, always-on sort of lifestyle that we are not benefiting from. I can remember a time when work was actually left at the office and not brought home. Multi-tasking has reached a new level, and our sleep patterns and attentions spans have paid the price.
Please strive to get your rest. The restorative qualities of sleep cannot be denied. Think of the metabolic disservice done to our bodies if our bodies are deprived of it. Remember too, that awaking with solid mental focus gives us a much better opportunity to achieve all that must be accomplished in a day's work. Live better, get more rest.
Sources:
Raheri, S. et al. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLOS Medicine, 1,3,1-8
Bryant, Cedric, Green, Daniel (2009). The sleep-obesity connection. ACE Advanced Health & Fitness Specialist Manual. p.221-222
Tuesday, March 22, 2011
Self-Monitoring Your Behaviors
The road to effectively changing behavior should include self-monitoring systems. Self-monitoring is a powerful tool which increases self-awareness, and which mirrors various behaviors. Forms of self-monitoring might include keeping a physical activity log, or a food diary. There is tremendous value in doing either or both of these. The longer the duration of self-monitoring, the better, as more will be revealed. Problems revealed can be addressed and solutions created for them. We cannot change what we do not acknowledge, so self-monitoring opens the door to improvement.
I kept a food diary for an entire year (as a fitness professional). I carried it with me everywhere I went. Interestingly, I never thought of myself as a soda drinker but that is not what was mirrored back to me in my own, personal food diary. Every one to two days a diet soda would magically appear. Of course, this was only one small revelation, but it definitely brought to light how dishonest we can be with ourselves when it comes to our health and fitness habits. Seeing that on paper helped me to acknowledge what I was doing, and a chance to do something different.
Food diaries and activity logs should not be feared or negatively looked upon. I have worked with clients who have turned theirs over to me for assessment and professed to fearing horrible judgement over what I might find. I think there should be a sense of gratitude for every problem that rears its ugly head in self-monitoring. I feel strongly about this as I think many previous failures with behavior change happen because they fall just short of rigorous honesty. Who knows when someone might be just one problem away from a major break through? What if the one problem that surfaces is the one that creates the biggest opportunity for change?
Self- monitoring can also be an important form of positive reinforcement and a source of motivation. Sometimes, reflecting back gives us the best snapshot of where we are vs. where we were. Seeing positive improvements and growth fuels further behavior changes and paves the road for long term success.
I kept a food diary for an entire year (as a fitness professional). I carried it with me everywhere I went. Interestingly, I never thought of myself as a soda drinker but that is not what was mirrored back to me in my own, personal food diary. Every one to two days a diet soda would magically appear. Of course, this was only one small revelation, but it definitely brought to light how dishonest we can be with ourselves when it comes to our health and fitness habits. Seeing that on paper helped me to acknowledge what I was doing, and a chance to do something different.
Food diaries and activity logs should not be feared or negatively looked upon. I have worked with clients who have turned theirs over to me for assessment and professed to fearing horrible judgement over what I might find. I think there should be a sense of gratitude for every problem that rears its ugly head in self-monitoring. I feel strongly about this as I think many previous failures with behavior change happen because they fall just short of rigorous honesty. Who knows when someone might be just one problem away from a major break through? What if the one problem that surfaces is the one that creates the biggest opportunity for change?
Self- monitoring can also be an important form of positive reinforcement and a source of motivation. Sometimes, reflecting back gives us the best snapshot of where we are vs. where we were. Seeing positive improvements and growth fuels further behavior changes and paves the road for long term success.
Tuesday, March 15, 2011
Learned Helplessness
Repeat failures in life can make us feel helpless and like we have no power in controlling outcomes. I have seen this many times in my profession and it is quite a process to journey along with someone who always perceives that failure is inevitable. This is what the psychological state of learned helplessness is all about. Yes, life hands us many things beyond our control, but we cannot overlook the many things that we can control.
I hear regularly from people why they can't do something, why it won't work, how it will end badly and why they should quit before even starting. These types of individuals make me question my own direction and ability to succeed in life because they are so convincingly convinced! Learned helplessness is very real, and the currents in this river of perceived futility run deep. We are going to find someday soon that there needs to be a much larger spotlight put on the psychological profiles of individuals attempting health and lifestyle changes. If we cannot mentally progress to healthier thinking, then we can't progress. It is just that simple.
Learned helplessness is LEARNED, and so, positive thinking and a belief system geared toward success can be LEARNED also. When I encounter clients who operate from such a helpless place, I never miss an opportunity to point out to them the things that they are doing successfully. I think it is important that they hear this from someone else until they are willing to do self-acknowledgements or self-affirmations for themselves. It is a gradual, building process. I often tell them that I will carry them until they can carry themselves. I believe in them so much more than they do, always. This can be exhaustive at times, yet I also know that if I can help them with their mental progression, that it provides one of the biggest rewards. The joy I feel when I see someone succeed, or love themselves just a little bit more, cannot be measured. Seeing someone embrace their health and redefine their old ways of thinking is an awesome experience.
They say that if you are in the health and fitness business, you are in it because you love it and not because it will make you rich. I can certainly testify to this. I may not have much, yet I have so much more then I ever did when I was working towards some company's bottom line in corporate America. Making a difference in just one life is the ultimate paycheck.
I hear regularly from people why they can't do something, why it won't work, how it will end badly and why they should quit before even starting. These types of individuals make me question my own direction and ability to succeed in life because they are so convincingly convinced! Learned helplessness is very real, and the currents in this river of perceived futility run deep. We are going to find someday soon that there needs to be a much larger spotlight put on the psychological profiles of individuals attempting health and lifestyle changes. If we cannot mentally progress to healthier thinking, then we can't progress. It is just that simple.
Learned helplessness is LEARNED, and so, positive thinking and a belief system geared toward success can be LEARNED also. When I encounter clients who operate from such a helpless place, I never miss an opportunity to point out to them the things that they are doing successfully. I think it is important that they hear this from someone else until they are willing to do self-acknowledgements or self-affirmations for themselves. It is a gradual, building process. I often tell them that I will carry them until they can carry themselves. I believe in them so much more than they do, always. This can be exhaustive at times, yet I also know that if I can help them with their mental progression, that it provides one of the biggest rewards. The joy I feel when I see someone succeed, or love themselves just a little bit more, cannot be measured. Seeing someone embrace their health and redefine their old ways of thinking is an awesome experience.
They say that if you are in the health and fitness business, you are in it because you love it and not because it will make you rich. I can certainly testify to this. I may not have much, yet I have so much more then I ever did when I was working towards some company's bottom line in corporate America. Making a difference in just one life is the ultimate paycheck.
Tuesday, March 8, 2011
Look Where You Are Going, Not Where You've Been
It has been said that people don't fail diets, diets fail people. It can also be said that all diets work...for as long as one is on the diet. These simple truths leave terminal dieters damaged. After multiple failures, confidence and motivation are lost. This is why responsible health professionals must steer the general public towards healthier lifestyles and away from the tired diet approaches of yesteryear.
Many clients I work with have tried a multitude of things to lose weight. They always want to know from me what will be different this time. It is my challenge to talk to them about previous failures and help them to realize that previous failures are good learning experiences. Drawing from what didn't work in the past can create a new, solid road map for what can. I have to make them believe in their hearts that this time really will be different because they are going to take different approaches and make changes that are manageable and sustainable for a lifetime. This is the real key to successful weight loss; sustainability.
It is also my challenge to help people understand that constant self-abuse over previous failures is terribly unproductive. My client base includes cancer survivors, survivors of debilitating accidents, cardiac patients and the list goes on. I see people that have experienced weight gain for a host of reasons outside of their control, yet each and everyone of them feels directly responsible for it. It can be disheartening to see, and I have to work very hard over the course of months to help them reshape their thinking and bring their focus towards the future instead of being resentful about getting hit by a car ten years ago.
Are you this person? Are you stuck in the past over woulda, shoulda, coulda? Do you hold yourself responsible for life-altering events that happened outside of your control? Are you looking ahead to where you would like to go and creating a plan that will take you there? This is where you need to be spending time and effort. The past is gone, it isn't coming back, and there is not going to be a do-over. Give yourself the pretend ability to hit the reset button and move on. Sometimes you have to get out of your own way in order to make room for progress. What matters most is what you do today and moving forward. Look where you are going, and not where you've been.
Many clients I work with have tried a multitude of things to lose weight. They always want to know from me what will be different this time. It is my challenge to talk to them about previous failures and help them to realize that previous failures are good learning experiences. Drawing from what didn't work in the past can create a new, solid road map for what can. I have to make them believe in their hearts that this time really will be different because they are going to take different approaches and make changes that are manageable and sustainable for a lifetime. This is the real key to successful weight loss; sustainability.
It is also my challenge to help people understand that constant self-abuse over previous failures is terribly unproductive. My client base includes cancer survivors, survivors of debilitating accidents, cardiac patients and the list goes on. I see people that have experienced weight gain for a host of reasons outside of their control, yet each and everyone of them feels directly responsible for it. It can be disheartening to see, and I have to work very hard over the course of months to help them reshape their thinking and bring their focus towards the future instead of being resentful about getting hit by a car ten years ago.
Are you this person? Are you stuck in the past over woulda, shoulda, coulda? Do you hold yourself responsible for life-altering events that happened outside of your control? Are you looking ahead to where you would like to go and creating a plan that will take you there? This is where you need to be spending time and effort. The past is gone, it isn't coming back, and there is not going to be a do-over. Give yourself the pretend ability to hit the reset button and move on. Sometimes you have to get out of your own way in order to make room for progress. What matters most is what you do today and moving forward. Look where you are going, and not where you've been.
Saturday, March 5, 2011
Cholesterol Explained
Cholesterol is a bit confusing for most. If you are participating in a typical, annual physical then chances are good that you are having your cholesterol tested. If the numbers are in check, then you probably aren't even aware of what your numbers are. If your numbers are high, however, then your doctor will be discussing them with you and providing input on how to improve them with lifestyle changes and medications if necessary.
So, what exactly is cholesterol? Cholesterol is vital to the body and has a few different functions. It helps in the assembly of cell membranes, production of sex hormones and formation of bile acids which are required for the digestion of fats. If certain cholesterol levels are high, then excess can be deposited on the arterial walls increasing the risk of heart disease. Cholesterol testing includes the following:
C-Reactive Protein (hs-CRP) <1.0 mg/dl Low CVD risk
1.0 – 3.0 mg/dl average CVD risk
If you are anything like me, you will WANT to know your numbers. Remember that certain parameters may fall within "normal" ranges, but you may still be at the high end of normal. If that were the case, wouldn't you want to be able to quickly intervene on your own behalf? Don’t forget that it is always better to be proactive than reactive.
So, what exactly is cholesterol? Cholesterol is vital to the body and has a few different functions. It helps in the assembly of cell membranes, production of sex hormones and formation of bile acids which are required for the digestion of fats. If certain cholesterol levels are high, then excess can be deposited on the arterial walls increasing the risk of heart disease. Cholesterol testing includes the following:
- Total (Serum) Cholesterol: Sum of LDL, HDL and triglycerides (after divided by 5).
- LDL: Low-density lipoprotein, "Bad" Cholesterol.
- HDL: High-density lipoprotein"Good" Cholesterol.
- Triglycerides: Principal storage form of fat.
- C-Reactive Protein (hs-CRP): Substance produced by body in response to inflammation and infection, considered a good marker for heart disease risk.
| Total Cholesterol Level | Category |
| Less than 200 mg/dL | Desirable level that puts you at lower risk for coronary heart disease. A cholesterol level of 200 mg/dL or higher raises your risk. |
| 200 to 239 mg/dL | Borderline high |
| 240 mg/dL and above | High blood cholesterol. A person with this level has more than twice the risk of coronary heart disease as someone whose cholesterol is below 200 mg/dL |
| HDL Cholesterol Level | Category |
| Less than 40 mg/dL (for men) Less than 50 mg/dL (for women) | Low HDL cholesterol. A major risk factor for heart disease. |
| 60 mg/dL and above | High HDL cholesterol. An HDL of 60 mg/dL and above is considered protective against heart disease. |
| LDL Cholesterol Level | Category |
| Less than 100 mg/dL | Optimal |
| 100 to 129 mg/dL | Near or above optimal |
| 130 to 159 mg/dL | Borderline high |
| 160 to 189 mg/dL | High |
| 190 mg/dL and above | Very high |
| Triglyceride Level | Category |
| Less than 150 mg/dL | Normal |
| 150–199 mg/dL | Borderline high |
| 200–499 mg/dL | High |
| 500 mg/dL and above | Very high |
C-Reactive Protein (hs-CRP) <1.0 mg/dl Low CVD risk
1.0 – 3.0 mg/dl average CVD risk
| >3.0 mg/dl high CVD risk |
If you are anything like me, you will WANT to know your numbers. Remember that certain parameters may fall within "normal" ranges, but you may still be at the high end of normal. If that were the case, wouldn't you want to be able to quickly intervene on your own behalf? Don’t forget that it is always better to be proactive than reactive.
Tuesday, February 22, 2011
Be Your Own Patient Advocate
If you want to fully embrace a healthier lifestyle, become your own patient advocate. As your own advocate, you will make a serious effort to understand different health/disease risks and where you stand in such a range. If you recently had a physical and your doctor tells you that your cholesterol is high, then go on a fact finding mission to understand exactly what that means. Knowing where your health criteria stands is important so later improvements or changes can be monitored. This is very easy to do, yet most of us receive our doctor's input with a glazed over look and forget about anything discussed immediately upon leaving the doctor's office. It is time to change old habits and get serious. Your annual physicals and lab work are important and they do help paint an overall picture of your health. They also act as signposts for any trouble that may be lurking.
I have one client who underwent a cardio stress test, and passed with flying colors. Even with this result, his family encouraged him to also have a nuclear test as the family consensus was that his color was not good and he had a certain, lingering fatigue. Luckily, they pursued nuclear testing as it revealed major blockages in his heart. This spared him of a major heart attack waiting to strike. He was in surgery days later...
My point is that many things can go wrong with the human body. Sometimes there are red flags, and glaringly obvious symptoms, and other times the quiet, sum of parts add up to a volatile mix of risk. Taking five minutes to get your arms around your health findings could lead you to improve the quality of your life, or even save it. Seek out reliable sources of information, and see where you stand. If you have questions regarding the particulars of cholesterol, blood pressure, BMI, body fat, and so forth, I recommend using the trusted sources below. Additionally, all of these organizations offer helpful peripheral information and tools to keep you well informed and engaged in your own health. As always, go to your doctor prepared and leave more educated.
American Medical Association
http://www.ama-assn.org/
American Heart Association
http://www.heart.org/HEARTORG/
NIH (National Institutes of Health)
http://nih.gov/
CDC (Centers for Disease Conrol)
http://www.cdc.gov/
I have one client who underwent a cardio stress test, and passed with flying colors. Even with this result, his family encouraged him to also have a nuclear test as the family consensus was that his color was not good and he had a certain, lingering fatigue. Luckily, they pursued nuclear testing as it revealed major blockages in his heart. This spared him of a major heart attack waiting to strike. He was in surgery days later...
My point is that many things can go wrong with the human body. Sometimes there are red flags, and glaringly obvious symptoms, and other times the quiet, sum of parts add up to a volatile mix of risk. Taking five minutes to get your arms around your health findings could lead you to improve the quality of your life, or even save it. Seek out reliable sources of information, and see where you stand. If you have questions regarding the particulars of cholesterol, blood pressure, BMI, body fat, and so forth, I recommend using the trusted sources below. Additionally, all of these organizations offer helpful peripheral information and tools to keep you well informed and engaged in your own health. As always, go to your doctor prepared and leave more educated.
American Medical Association
http://www.ama-assn.org/
American Heart Association
http://www.heart.org/HEARTORG/
NIH (National Institutes of Health)
http://nih.gov/
CDC (Centers for Disease Conrol)
http://www.cdc.gov/
Thursday, February 10, 2011
Breaking Through Exercise Barriers
What are the barriers keeping you from exercise? Are they legitimate, or are they self-created? Think about what obstacles may be keeping you from exercising. Dissect and get honest with yourself. You might be surprised by what you find.
In the time I have been assisting clients with weight loss and exercise adherence, I have interviewed countless people. After thorough investigation into what types of barriers are being struggled with, I have found that most barriers are self-created. Without question, the most popular barrier is the "lack of time". In my opinion, this is not, and never will be a legitimate barrier to exercise. In fact, I'd prefer to call it a straight-up excuse. I haven't met a person yet that was not capable of carving out ten minutes of physical activity on a daily basis.
The cumulative benefits and effects of exercise cannot be overlooked. Individuals trying to carve out sixty minutes of exercise time are often those that end up not exercising at all. Creating space for that large chunk of time can be too difficult. Instead, I try to get my clients to recognize that there really is "time" to exercise, it just may not be sixty, consecutive minutes worth. A simple ten minute bout every day adds up to over an hour every week. Less really can be more, because it is getting done!
Another common problem is lack of motivation. One of the biggest accelerators with motivation is seeing results. Before results come, however, it is important to find ways to kick start motivation. A good kick start might mean implementing a simple reward for sticking to an exercise routine for a fixed period of time. The reward could be an exercise outfit, a manicure, etc. Find ways to talk yourself into getting it done versus ways to avoid it. Motivation can also be helped along if the activity is enjoyable. Be persistent in the search to find activities you enjoy doing.
Buried underneath layers of excuses and barriers, lies a core of workable strategies for every person. Different personalities and lifestyles dictate different approaches, but desire and effort commonly converge amongst all, creating opportunity to break through any exercise barriers.
In the time I have been assisting clients with weight loss and exercise adherence, I have interviewed countless people. After thorough investigation into what types of barriers are being struggled with, I have found that most barriers are self-created. Without question, the most popular barrier is the "lack of time". In my opinion, this is not, and never will be a legitimate barrier to exercise. In fact, I'd prefer to call it a straight-up excuse. I haven't met a person yet that was not capable of carving out ten minutes of physical activity on a daily basis.
The cumulative benefits and effects of exercise cannot be overlooked. Individuals trying to carve out sixty minutes of exercise time are often those that end up not exercising at all. Creating space for that large chunk of time can be too difficult. Instead, I try to get my clients to recognize that there really is "time" to exercise, it just may not be sixty, consecutive minutes worth. A simple ten minute bout every day adds up to over an hour every week. Less really can be more, because it is getting done!
Another common problem is lack of motivation. One of the biggest accelerators with motivation is seeing results. Before results come, however, it is important to find ways to kick start motivation. A good kick start might mean implementing a simple reward for sticking to an exercise routine for a fixed period of time. The reward could be an exercise outfit, a manicure, etc. Find ways to talk yourself into getting it done versus ways to avoid it. Motivation can also be helped along if the activity is enjoyable. Be persistent in the search to find activities you enjoy doing.
Buried underneath layers of excuses and barriers, lies a core of workable strategies for every person. Different personalities and lifestyles dictate different approaches, but desire and effort commonly converge amongst all, creating opportunity to break through any exercise barriers.
Sunday, January 30, 2011
Proper Exercise Form & Technique
Good form equals results, and results equal motivation. This is a simple formula for fitness success. Acquiring good form may take time, but it is the only route to safe, optimal results. For years I have had opportunity to teach in group exercise rooms with mirrors, and also in outdoor environments and rooms without them. I have come to believe that it is extremely important for exercisers to understand what proper form feels like. I believe the feeling is more important than visual cues as this creates more of a lasting mind/body connection for the exerciser. If one can feel proper form with exercise, than one can perform exercise properly just about anywhere.
Many exercisers, despite thinking they are doing exercises correctly, use improper form even while staring directly into mirrors. They seem to tune-out what the fitness instructor's verbal instructions are. If they were actively listening, they would easily spot the disconnect between their form and the instructor's verbal cues. Exercise participants learn differently, so to enhance your own exercise experience, improve body awareness, intelligence and integration, then try using as many senses as possible. Put special emphasis on listening and paying close attention. Avoid complacency and remember that you can almost always learn something new.
How little we listen was driven home to me the other day when a new class participant of mine did not listen to my early advice to "pace yourself", "listen to your body" or observe beginning level exercise modifications. I wasn't surprised when she started to feel sick mid-class. Even certain long-time class participants of mine sometimes "flirt" with improper form despite many hours of exercise experience behind them. Even if taking the same class for twenty years, strive for 100% concentration and effort. Pay close attention to your instructor and look, listen and feel your way through every exercise. Your instructor wants you to get a good workout, but also to keep you safe and injury free. Remember that you are all about optimal results, so speed along to excellent results via proper form and technique.
Many exercisers, despite thinking they are doing exercises correctly, use improper form even while staring directly into mirrors. They seem to tune-out what the fitness instructor's verbal instructions are. If they were actively listening, they would easily spot the disconnect between their form and the instructor's verbal cues. Exercise participants learn differently, so to enhance your own exercise experience, improve body awareness, intelligence and integration, then try using as many senses as possible. Put special emphasis on listening and paying close attention. Avoid complacency and remember that you can almost always learn something new.
How little we listen was driven home to me the other day when a new class participant of mine did not listen to my early advice to "pace yourself", "listen to your body" or observe beginning level exercise modifications. I wasn't surprised when she started to feel sick mid-class. Even certain long-time class participants of mine sometimes "flirt" with improper form despite many hours of exercise experience behind them. Even if taking the same class for twenty years, strive for 100% concentration and effort. Pay close attention to your instructor and look, listen and feel your way through every exercise. Your instructor wants you to get a good workout, but also to keep you safe and injury free. Remember that you are all about optimal results, so speed along to excellent results via proper form and technique.
Tuesday, January 18, 2011
Saddleback Church now "Saddlebags" Church
Well, it's official, I have lived long enough to "see it all" in this business. Rick Warren, famous pastor of Saddleback Church, has kicked off a weight loss initiative. Apparently, because he wants to lose weight, it is also a great time for loyal followers to follow the same path.
As a fitness professional, I have a real problem with this. On the whole, people are more comfortable following than leading. Therefore, thousands are extremely willing to follow the efforts of one's initiative. The problem here is that one huge consideration is not being addressed: One man's initiative does not mean that thousands of followers are individually ready to begin a weight loss program. Why? Because what determines behavior can be predicted by one's true readiness to attempt change.
A little scientific model exists called the transtheoretical model or TTM, and it is a model created around readiness for change. The model can be defined as follows:
-Precontemplation: Not contemplating or thinking about changing
-Contemplation: Weighing up pros & cons
-Preparation: Getting ready to make changes
-Action: Practicing new behaviors
-Maintenance: Making new behaviors habitual
The truth is that wanting to begin a fitness program does not translate to true readiness. I would say this is the case for the majority attempting this church led effort. Instead, for the majority to be successful, they would have to be in the "Action" phase. Who at Saddleback is talking about this?
When I started my fitness business five years ago, obesity was already an epidemic. It is not a new epidemic and we do not have to get aggressive about solving the epidemic because it is the beginning of the year. I am downright resentful and angry that I now have to dissect, explore & intervene on what boils down to one more weight loss program floating around the world in which I operate. My opinion as a professional is that there is TOO MUCH information abroad, and many "experts" push different priorities, products and efforts. Everything you could ever currently want to know about health & fitness, and what one should be doing already exists and is accessible via the local library or Internet. Still, despite earnest intentions of helping the general public attain healthier lifestyles, this effort will be largely unsuccessful.
Our society suffers from "fitness A.D.D." and that means that the general public will attempt almost anything for a couple of weeks. They might even pick & choose what aspects they want to implement. I don't care if it is "cleansing", the HCG, Atkins, or South Beach Diet. More often then not, people will give real power and common sense away to participate in the next bandwagon promising real change. I have grown weary of seeing people hit the "reset" button and abandon one plan they committed to in order to make room for something else.
I will be here when the dust settles on this "God based" weight loss program to work with individuals that have reached a true stage of readiness to change, and to heal the scars of more failed weight loss attempts.
As a fitness professional, I have a real problem with this. On the whole, people are more comfortable following than leading. Therefore, thousands are extremely willing to follow the efforts of one's initiative. The problem here is that one huge consideration is not being addressed: One man's initiative does not mean that thousands of followers are individually ready to begin a weight loss program. Why? Because what determines behavior can be predicted by one's true readiness to attempt change.
A little scientific model exists called the transtheoretical model or TTM, and it is a model created around readiness for change. The model can be defined as follows:
-Precontemplation: Not contemplating or thinking about changing
-Contemplation: Weighing up pros & cons
-Preparation: Getting ready to make changes
-Action: Practicing new behaviors
-Maintenance: Making new behaviors habitual
The truth is that wanting to begin a fitness program does not translate to true readiness. I would say this is the case for the majority attempting this church led effort. Instead, for the majority to be successful, they would have to be in the "Action" phase. Who at Saddleback is talking about this?
When I started my fitness business five years ago, obesity was already an epidemic. It is not a new epidemic and we do not have to get aggressive about solving the epidemic because it is the beginning of the year. I am downright resentful and angry that I now have to dissect, explore & intervene on what boils down to one more weight loss program floating around the world in which I operate. My opinion as a professional is that there is TOO MUCH information abroad, and many "experts" push different priorities, products and efforts. Everything you could ever currently want to know about health & fitness, and what one should be doing already exists and is accessible via the local library or Internet. Still, despite earnest intentions of helping the general public attain healthier lifestyles, this effort will be largely unsuccessful.
Our society suffers from "fitness A.D.D." and that means that the general public will attempt almost anything for a couple of weeks. They might even pick & choose what aspects they want to implement. I don't care if it is "cleansing", the HCG, Atkins, or South Beach Diet. More often then not, people will give real power and common sense away to participate in the next bandwagon promising real change. I have grown weary of seeing people hit the "reset" button and abandon one plan they committed to in order to make room for something else.
I will be here when the dust settles on this "God based" weight loss program to work with individuals that have reached a true stage of readiness to change, and to heal the scars of more failed weight loss attempts.
Tuesday, January 4, 2011
Mindless Eating Leads to Weight Gain
Do you know what signals your body gives you when it is getting full? Have you contemplated this question even once before? If you haven't, you are not alone. Chances are you have become a "mindless" eater, and need to begin carving a path back to "mindful" eating.
Most of us living busy lives are no longer eating for nourishment. Nor are we in touch with the true enjoyment of food. We simply eat because it has to get done, and hopefully, in as little time as possible. So little time is spent honoring mealtimes that we often combine eating with other activities like watching TV or driving. Who can stop and enjoy food when there is so much to do?
Food is fuel for the body and it should be treated as such. We should be taking reasonable bites, chewing food thoroughly, and paying close attention to the different textures and tastes for complete enjoyment. In the process of eating in a mindful way lies an opportunity to recognize when we are getting full or feeling satisfied and opportunity to stop eating. When we are not mindful of our eating, we keep reaching into the bag of chips again and again, or reach for seconds or thirds until feeling ill and pushing away from the table. This is no way to live, and certainly no way to successfully manage one's weight.
If we all slowed down a bit, and made eating a stand-alone effort, we might find that we could get by on less. We might even recognize that our hunger patterns shift throughout the day and that is not necessary to plow through what we "think" we should be eating at every meal. Instead, we could be driven more by body intelligence, and what "feels" like the right amount. What "feels" like the right amount at breakfast today, might "feel" differently tomorrow. Hunger patterns can, and do change. I, myself, have been guilty of continuing to eat something I did not even find satisfying. Why would I do this? Perhaps in an effort to fill an emotional void, or to find some sort of comfort through food. Unfortunately, emotional voids can never be filled with food, and one can do a lot of damage in the process of trying to do so.
Experiment with one meal and try mindful eating to understand what it means. This would mean eating without including other activities, chewing food slowly and thoroughly, and putting the fork down between bites. Putting the fork down provides a chance to enjoy the flavors and textures of the food being consumed. Concentrate on the thought that your body is being nourished and fueled. See what signals your body sends in the way of satisfaction or fullness. Try not to bring your "to do" list or invite other distractions into your meal. Just focus on your food and the process of eating. Mindful eating requires practice, so be patient with your efforts. Establishing new, mindful eating practices will steer you down a new path of eating appropriate amounts, and eating for the right reasons.
Most of us living busy lives are no longer eating for nourishment. Nor are we in touch with the true enjoyment of food. We simply eat because it has to get done, and hopefully, in as little time as possible. So little time is spent honoring mealtimes that we often combine eating with other activities like watching TV or driving. Who can stop and enjoy food when there is so much to do?
Food is fuel for the body and it should be treated as such. We should be taking reasonable bites, chewing food thoroughly, and paying close attention to the different textures and tastes for complete enjoyment. In the process of eating in a mindful way lies an opportunity to recognize when we are getting full or feeling satisfied and opportunity to stop eating. When we are not mindful of our eating, we keep reaching into the bag of chips again and again, or reach for seconds or thirds until feeling ill and pushing away from the table. This is no way to live, and certainly no way to successfully manage one's weight.
If we all slowed down a bit, and made eating a stand-alone effort, we might find that we could get by on less. We might even recognize that our hunger patterns shift throughout the day and that is not necessary to plow through what we "think" we should be eating at every meal. Instead, we could be driven more by body intelligence, and what "feels" like the right amount. What "feels" like the right amount at breakfast today, might "feel" differently tomorrow. Hunger patterns can, and do change. I, myself, have been guilty of continuing to eat something I did not even find satisfying. Why would I do this? Perhaps in an effort to fill an emotional void, or to find some sort of comfort through food. Unfortunately, emotional voids can never be filled with food, and one can do a lot of damage in the process of trying to do so.
Experiment with one meal and try mindful eating to understand what it means. This would mean eating without including other activities, chewing food slowly and thoroughly, and putting the fork down between bites. Putting the fork down provides a chance to enjoy the flavors and textures of the food being consumed. Concentrate on the thought that your body is being nourished and fueled. See what signals your body sends in the way of satisfaction or fullness. Try not to bring your "to do" list or invite other distractions into your meal. Just focus on your food and the process of eating. Mindful eating requires practice, so be patient with your efforts. Establishing new, mindful eating practices will steer you down a new path of eating appropriate amounts, and eating for the right reasons.
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