Fitness Gimmicks: Buyer Beware

There are multiple fitness gimmicks launched and sold every year promising immediate weight loss, six-pack abs and profound results without having to do any work.  Every product launched stands to make millions because the general public desperately wants to believe in quick-fix promises.  Reflecting back, I can recall multiple products enjoying a successful sales cycle of about two years. This is just long enough to sell millions, and approximately how long it takes for real consumer feedback to disseminate and confirm the fact that these products do not make good on their promises. 

Buyer beware, these miracle products tiptoe around false advertising with total precision.  New gimmicks are brought to market often for the simple reason that people keep buying them.  The infomercials are slick, and the fitness models in them are attractive and convincing.  No one seems to pay much attention to the small disclaimer print on the bottom of the TV screen where things like "Results May Vary" or  "Results Not Typical" are always stated.  Take notice of what gimmicks are available for purchase today, two years from now they will be gone.  New products will have taken their place, with even more remarkable claims.

If you can manage to not fall under the spell of slick advertising and beautiful models, you may realize the following basic truths:

1. Exercise equipment does not force you to exercise, you must choose to use it.
2. Nearly every person doing consistent abdominal work has six-pack abs.  Six-pack muscle definition, however, cannot be seen if there is significant body fat covering the muscles.
3. Yes, certain detox diets & cleanses provide weight loss, but it is NOT due to the product, it is due to the reduction of calories being consumed over the process of detox/cleanse. Results are temporary!
4. Yes, weight loss can be achieved via unique exercise/dance type videos, but it is NOT due to the specific video/program format.  Weight loss has much more to do with the fact that one is moving/exercising and burning calories than the fact that it involves a stripper pole, Latin dance rhythms, etc.
5. If something sounds to good to be true, it probably is.

Please be responsible with your health & fitness purchases. Before buying the next greatest thing on the market, ask yourself if you have seen something similar before.  Chances are good that you have as many ideas are recycled over time. Understand that gimmicks do not withstand the test of time.  What does withstand the test of time is the truth.  The truth is that within the past century or so, we have learned that proper diet and exercise provide the real promise of optimal health.  Proper diet and exercise require real thought, effort and commitment.  Sadly, there stands to be no money made on this basic concept, therefore, it will not be advertised to you anytime soon.

Ironman: Lessons Learned

I watched TV coverage of the the Ironman 2010 this past weekend. Many of the participating triathletes had incredible stories to tell, and tears streamed down my face as I watched many of them cross the finish line.  One was a self-described junkie that survived an attempted suicide in prison.  Another man in his seventies was there with his daughter as his supporting wing-man .  Every year, this incredible triathlon brings together individuals from different parts of the world for different reasons.  One common denominator, however,  is that they all share a willingness to endure extreme physical punishment that includes a 2.4-mile swim, 112-mile bike leg, and a 26-mile run to the finish line.

I fell in love with the people who had survived cancer, car accidents and previous race defeats.  The stand-out part for me was the pure resiliency of the human spirit.  We all possess a certain mental toughness we don't even know we have.  Most of us, living comfortably, don't ever tap into it. Should you, however, ever want or need to move beyond status quo, know that this toughness exists.  Once the body fully breaks down, the mind must take over, and the situation becomes mind over muscle.  Survival depends on it.  What does one do at the breaking point?  Crumble and quit, or search deep within and tap into the survivalist?  The bottom line is you have to want to do it.  The reasons why and the particulars as to how are personal and individual.

Most of us are not in touch with our inner-selves.  We tend to identify ourselves through our every day roles as wife, mother, employee, friend, volunteer, etc.  Honestly, these roles are not who we are.  The truth lies somewhere within the question "who were we born to be?"  Unfortunately, most of us do not pursue that personal truth as we have become so complacent playing everyday roles.  Ego can also hinder such pursuits, as ego will always try to attach itself to what is desired most by others.

Interestingly, many of the Ironman participants were operating far beyond ego. It didn't matter if they had to walk to the finish line, if they were disqualified due to finish time restrictions, or if they had to submit to quitting without finishing due to injury.  Every racer was taking themselves as far as they could humanly go despite unknown outcomes.  Beyond the pure discipline of training and achievement of incredible fitness for such an event, lies an incredible opportunity to more about one's self.  Do you know what extraordinary efforts you are capable of?  As the saying goes, without risk, there is no reward.

When we always play it safe, and when we don't seek out new challenges or strive for personal growth, we deny ourselves opportunity to better know who we are.  We are capable of so much more than we realize.  If we really understood this, wouldn't we all try to do more or work a little harder?  Although we may be deeply attached to outcomes, outcomes do not define us.  Instead, what we learn in the journey does.     

     

S.M.A.R.T. Goals

Right now, many people are contemplating their 2011 New Year's resolutions. Many fitness resolutions die within the first four weeks of a new year for many different reasons.  One obvious reason behind such failures is that the goals behind these resolutions are not S.M.A.R.T. in nature.  A powerful tool to use when attempting goals involving health & fitness is to make sure that the goal(s) created are S.M.A.R.T. 
This can be defined as follows:
Specific
Measurable
Attainable
Relevant
Time-bound

Goals set without these five parameters tend to be poorly defined and therefore, proper direction and focus towards attainment is lost.  Breaking down each component more specifically means:

Specific goals recognize why it is being created, the benefits of it, who is involved, what needs to be accomplished and where it will be accomplished.

Measurable means that with progression towards the goal, there should be a means to monitor progress.  If there is no measurement procedure, then it is difficult to tell if one is on track to meet the goal, or if efforts have to be redirected.

Attainable means that the goal being set forth must be achievable. Many failed attempts to reach a goal surround the fact that it was not realistic in nature.  When an attainable goal is set, it is much easier to visualize attainment, stay motivated and persevere in the efforts required.  Think about the person you know that swears they are going to hit the gym every day for two hour workouts.  That is not achievable for most and will lead to certain burnout.  Less really is more as consistent, realistic progress leads to success.  Remember that smaller goals always add up to bigger ones.

Relevant means that the goal should surround the needs and abilities of the person attempting it.  If you find yourself to be rather uncoordinated, then perhaps stay away from heavily choreographed group fitness or dance classes.  If you love cycling, then include group cycling classes, stationary bike or other cycling activities to keep things relevant. 

Time-bound means that there should be a time fence established on the goal.  If one wishes to lose 5 lbs, but does not define a time frame for doing so, then incremental steps to achieving it cannot be clearly established.  Making efforts time-bound helps build in accountability.

If you are gearing up to an improved you next year, then try the S.M.A.R.T. strategy and improve your chances of success. 

     

Physical Fitness Components

Physical fitness has four major components and industry experts are looking ahead into the possibility of a fifth that might include mind/body vitality.  I believe a quality fitness program will include focus on all of the components, not just one.  It may be relatively easy for an individual to achieve muscular strength or solid cardiovascular endurance, but those that work towards development of all four major components will become wickedly strong and healthy.  What are the four basic components?

Muscular strength
This is one component of muscular fitness. it is the maximal force that a muscle or muscle group can exert during a contraction. This strength is necessary for everyday functioning as we lift and carry items nearly every day.  The second component is muscular endurance, which is the ability of a muscle or muscle group to exert force against resistance over a sustained period. It represents the duration or number of repetitions that can be performed without fatigue.

Cardiovascular endurance
This is the maximal capacity of the heart, blood vessels and lungs to deliver oxygen and nutrients to working muscles so energy can be produced.  The higher one's cardio endurance, the more physical work can be performed before fatigue.

Flexibility
The ability to move joints though their normal full range of motion.  Good flexibility helps prevent musculoskeletal injuries, assists with good posture and provides functional movement.

Body composition
This refers to the body makeup and what portion of the body is lean body mass vs. body fat.  Lean body mass includes muscles, bones, nervous tissue, skin, blood and organs. These items positively contribute to a good metabolic rate and contribute to physical performance.  Body fat can be broken down further into essential fat and storage fat.  Essential body fat is thought to be necessary for maintenance of life and reproduction and is thought to be about 2 - 5% for men, 10 - 13% for women.  Storage fat has no real value and excess is associated with health issues including hypertension, type 2 diabetes and coronary artery disease.

If you want to embrace the "total health package", then solid emphasis should be put on all of the physical fitness components.  Consultations and workouts I bring to my clients will include all.  I do not desire for my clients to get into good shape, I want them to get into great shape. The group fitness classes I teach also include these elements as I want every class participant to experience a complete workout and feel exhilarated throughout. 

Try not to settle into the rut of concentrating on one or two activities that develop only one or two components of fitness.  Instead, challenge yourself to develop further by taking your fitness to the next level. Widen your scope of efforts and experience better health.    

Overcoming Unhealthy Thinking

As a fitness professional, I regularly encounter individuals that have carried unhealthy thinking, patterns and problems from childhood straight into adulthood. Such problems might include distorted body image, emotional eating, or hyperfocus on scale weight. Often, such individuals have been told by family members that they would look great if they could just lose 5 more lbs., or how good they would look if they hadn’t inherited the family thighs, rear end, etc. Others have weighed themselves multiple times a day for years and with every fluctuation of the scale, beaten themselves up over it. These behaviors are self-punishing and unproductive, yet very common. I strongly believe that there is much more surrounding weight loss and wellness that requires redirection of thought and elimination of negative self-talk.

I work hard to help my clients reframe how they look at their efforts in weight loss and exercise adherence. This is a challenge for me every day as old habits die hard and especially those that are deeply rooted. Sometimes I witness break-throughs, where I see new thought processes emerging, only to see old ones re-emerge a week later. The bottom line is that it takes six months to establish new behaviors. It takes real commitment to graduate into healthier, more balanced thinking. Old habits are not created overnight, and they shall not be undone overnight either.

In an effort to help my clients reframe how they view themselves and their efforts, I encourage them to do the following:

• Reward yourself to doing something right. Most people excel at beating themselves up when they experience failure, but no one rewards himself or herself for a job well done (especially women). If you eat better for a month, or exercise regularly for two weeks, then reward yourself for doing so…just don’t make it a food related reward.
• Look back (often) at where you started from to measure your success. Are you less fatigued walking up stairs or across a parking lot? Fitting better in your clothes? Sleeping better at night? Eliminated any small, nagging pains? Review your progress and celebrate victories along the way.
• Confront the people in your life that sabotage your fitness efforts and ask them for their help. Make them an ally instead of an enemy. Tell them that you are a "work in progress" and that you are doing the best you can and how they can help you do better.
• Embrace a healthy lifestyle and a new thought process that focuses on the long term. Do not decide to drop a few pounds or start exercising in order to fit into a bathing suit, look good for a high school reunion, etc. Events come and go, and then what? Do it because it is the right thing to do for your health today, tomorrow and beyond.
• Honor your emotions and try to process them versus "stuff" them down with food. Food is supposed to nourish and provide fullness, not to fill emotional voids. Try to sit with your feelings and process them to seek better understanding before running to food as an answer or consolation.
• Surround yourself with other people on a similar journey and share with each other what works and what doesn’t. Find someone as motivated as you, or more motivated and rally around each other. This helps build accountability and support.

In summary, there is a definite mental process that occurs with the physical and should be embraced every bit as much. A healthy lifestyle will include feeling good about one’s self, honoring one’s body, and being the best possible at any given age. These aspects far outweigh "scale weight" and add much more to the overall package of happiness and self-satisfaction. Also, remember that the act of "trying" is an important one, and that often we learn from failures when we experience them. So, embrace any failures along the way in your fitness journey as learning experiences and move on.
　
　
　
　
　
　
　

Fitness Axioms

I am not the proud creator of any of these fitness expressions, but use them regularly as a fitness instructor and have given some serious contemplation as to what they mean.    These are some of my favorites, I hope you enjoy them as much as I do.

"Pain is weakness leaving the body."
Yes, it really is.  This can be interpreted literally as you push through physical challenges and endure pain in order to become a physically stronger person.  This can also be interpreted more figuratively, in a mental regard.  Every physical challenge met with success creates a positive mental sense of well being.  Perceptions of being weak or incapable of pushing through adversity begin to fade away through repeating the process.

"Can't means I won't."
Very true, like it or not!  If you find yourself repeatedly saying "I can't", then you have made a conscious decision NOT to TRY.  Explore the number of times you say "I can't" in any situation, and look beyond those words every time you use them.  Is it really true that you can't, or is it more honest to say you don't feel like trying, it will be work, time consuming, etc.?  Stop putting self-limitations on yourself with the "I can'ts", and I guarantee you will be more productive and feel much better about yourself and your many accomplishments.

"You are stronger than you think." 
Everyone really is stronger than they realize.  We can only push ourselves so far, yet for instance, a fitness instructor seems to always be able to push us just a little bit further.  Typically, the brain wants to quit on us long before the body has to.  The minute we "feel the burn" or weakness, mentally we just want to stop.  Perhaps this is self-protection & ego.  The truth is, however, that the brain will want one to quit long before true muscle failure.  So, you really are stronger than you think!  Believe that you are stronger than you can even recognize and push yourself to 1 more rep, 10 more seconds, and so forth.

"Fake it 'til you make it."
Try this.  Perhaps you aren't the most coordinated person on the planet.  Embrace whatever it is being asked of you in the fitness world and give it a try.  Maybe you won't start off at perfect, but BELIEVE that you will eventually be successful.  Ultimately, whatever you struggle with will improve.  It could be balance, coordination, or body control or another element.  Act "as if" and a progession of improvement will eventually occur. It is surprising how far you can take yourself with this simple approach. FYI, other people will notice improvement in you long before you do.  Be patient with yourself and don't quit.

"Hard work = results. Results = motivation."
Most folks starting a fitness program quit before they find what I call "the hook".  I define "the hook" as results.  If you are willing to put in hard work for 6 to 8 weeks, then you are going to be rewarded with results.  It is so much easier to be motivated when you get good results.  Unfortunately, those that quit early, or do not put in the hard work, do not reach the point in time where results appear and motivation really kicks in.

"Save the drama for your mama."
Whining, negativity & mental resistance never avail good outcomes.  Try putting energy normally spent on those things into being positive and embracing a can-do attitude instead.    Consciously decide to burn more calories on being positive instead of negative. Don't rain on anyone else's parade with drama, sob stories and excuses.  Decide to try, and decide to be the best that you can be.  

I hope you can draw strength and insight from at least one of these.  If you don't, pass them along to someone else!      

Burn More Calories

A quick word about T.E.A. (Thermal Effect of Activity). T.E.A. refers to your general activity level outside of "dedicated" exercise time. Where do the calories we consume go? Here’s a breakdown:

• Approximately 40% of the calories we consume can be burned through dedicated exercise.
• Another 30% are burned via digestion.
• Another 30 – 40% are burned via T.E.A. This is where many people fall short, and an area to concentrate on when attempting weight loss.

Tapping into the T.E.A. can really up your caloric expenditure. Ways to up one’s T.E.A. might mean taking stairs instead of an elevator, standing vs. sitting, making multiple trips to & from the car to carry in groceries, etc. Not that one has to do all of these things every day, but choosing a couple to implement will add up. Here are more practical suggestions I obtained from A.C.E. (American Council on Exercise):


Lifestyle Suggestions to Be More Active During the Day:

• Walk during your lunch hour.
• Take a family walk after dinner.
• Walk your dog.
• Get off the bus a stop early and walk.
• Wash the car by hand.
• Run or walk fast when doing errands.
• Pace the sidelines at your kids’ athletic games.
• Walk to a coworker’s desk instead of emailing or calling.
• Take a walk break instead of a coffee break.
• Play with your kids at least 30 minutes a day.
• Dance to music.
• Walk briskly in the mall.
• Take the long way to the water cooler, break room, etc.

Carving out just five minutes daily to be more physically active will provide more functional fitness/endurance and burn more calories. Do it every day for a week and you've racked up 35 more minutes of physical activity then you had before.

Beginning a Fitness Program

If you are taking your first plunge into the world of fitness, how you look tackle the journey early on will ultimately determine your long-term success. Here are some considerations for fitness newbies:

It doesn’t matter where you start; it just matters that you start. Upon joining a health club, you are bound to notice a number of people that are in amazing shape. If you do not feel especially good about yourself, you may feel intimidated. This is where you have to ask yourself, how did they get to look so amazing? They, like you, had to start somewhere on the road to fitness and chances are good that they were not born with amazing physiques overnight. If it helps, remember that these people will be spending more time looking at themselves (not you) while they are at the gym. Do not be intimidated, through commitment and consistency you will also be successful in positively altering your appearance.

Pick another day outside of January 1^st to start a fitness program.Let’s face it, too many people feel pressured to hit the gym January 1^st to start working off extra holiday pounds. These same folks set unrealistic goals, such as going to the gym every day for grueling, two-hour workout sessions and quit before February rolls around. This "warrior" approach always leads to burnout and failure as it cannot be adhered to long term. Fitness is a lifestyle, and this means implementing a reasonable approach, schedule and discipline that can be adhered to for the long haul. Remember that the reward with fitness is in the journey, there is no final destination. If you are serious about beginning a fitness program, do so when you really feel ready to begin and avoid the bandwagon.

Take advantage of what your gym has to offer. Most facilities, nowadays, offer a free, equipment walk-through or a few, free personal training sessions for new members. This can be very helpful to the novice exerciser and can help ease fears when it comes to using equipment. Although some fitness equipment looks rather complex, it is typically designed to work on basic concepts like push-pull, lift-lower, etc. Once one understands how to adjust the resistance level, height, etc., much of this knowledge is easily transferred across different types of equipment. Take advantage of any free nutritional assessments, fitness testing, etc. Establishing a baseline with where your fitness level begins is a nice way to be able to quantify progress later, and a great way to stay motivated. Take what you want from such assessments, and leave the rest. 

Try group fitness classes as a way to kick start to your fitness program. If your gym offers group fitness classes, try exposing yourself to a few different class formats. Group fitness classes make exercise fun, and are also a great way to learn correct form with various exercises. In a group fitness setting, the instructor will count the repetitions, motivate you, and provide different instruction for different fitness levels. Class formats and instructors can vary greatly, so try a few before you call it quits. Find something you enjoy as this also key to your long-term success.

Focus on the rewards, not the work. I always motivate my clients by encouraging them to focus on the rewards of exercise, not the work involved. This means concentrating on benefits such as, losing weight and inches, dropping body fat, having more energy, feeling younger, and fitting better in their clothes. I discourage them from focusing on the work and any negatives involved such as cranking out reps, being sore, and doing challenging exercises they do not like. This is a simple, but powerful concept in re-framing how one chooses to look at things. In the world of health and fitness, positive focus quickly turns into paid dividends, and once this happens self-motivation quickly takes over.