Many of us grew up with parents that wouldn't let us leave the dinner table until our plates were finished. Over the years, children have spent countless hours held hostage at the dinner table trying to force feed themselves last bites of "whatever" in an attempt to clean their plates and earn freedom away from the table.
As a health and fitness professional, I cannot tell you how harmful this parenting strategy has been to a number of clients I work with. There are a couple of generations worth of individuals struggling with being overweight, and a large contributing factor to this is that they have become completely removed from intuitive eating habits. If as children we are insisted to eat well beyond being full, and when food is no longer appetizing, then over time we become disconnected from our bodies, and eating becomes more of a job and responsibility. Eventually, important signals that convey we are getting full, or even becoming uncomfortable are ignored and a negative feedback loop is formed and well-reinforced. This negative feedback loop conveys that it doesn't matter how we feel, we must push on through meals like war time soldiers or there will be negative consequences from authorities. Ironically, the negative consequences incurred are weight gain and poor self-body image.
Habits and patterns laid down during our important, childhood formative years are serious and long-lasting. Once we've disconnected our minds from our bodies, it is very hard to reconnect the two. Unhealthy relationships with food and eating can be very damaging, and some of the hardest to get a handle on because eating is always necessary. This is a very different scenario from an alcoholic's choice to quit drinking. Remove alcohol, no problem. Remove food, you die.
Simply put, we must pay attention to our bodies and our bodies signals to us. What are the signs and indicators you get when you are getting full? Do you find your eating slows? Do you find a tightness in your middle? Pay attention to such things and try to leave a last bite or two on your plate. Tell yourself it is ok to not finish, and do so guilt-free. Explore the world of what feels right for your body, and find your way back to intuitive eating. Reconnect with what your body needs, and disconnect from your unhealthy, childhood eating habits. Trust in the intelligence built into your body, and it will bestow upon you a new belief system about yourself and your relationship with food.
Monday, July 23, 2012
Friday, June 22, 2012
Good Health
We take good health for granted. Usually, we get up each day feeling normal, and go about the business of our daily activities without giving a thought to the fact that our good health allows us to do so. In talking to others in recent months, I realize just how much good health means, and how we do not give pause to feeling good, and what a completely different scenario it is when we are sick.
I spoke to my sister-in-law over the weekend. She has breast cancer, and due to an awful family history with the disease, has chosen a very aggressive approach to fighting hers. I commend her for being the very brave soul that she is. She underwent a double mastectomy and is currently undergoing chemotherapy with the most toxic chemotherapy agent as part of her aggressive treatment plan. She is awaiting reconstruction of both breasts, but other health issues are delaying the process. What she contends with on a daily basis, makes me eternally grateful for my good health. I really have so much to be thankful for.
Imagine, waking up to find you have lost your hair, eyelashes, and seen your fingernails first turn black, and then fall off entirely. Imagine debilitating fatigue, neuropathy and random swelling. My sister-in-law shared with me on how she will never again take her eyelashes for granted. Since she has none, she frequently has either dry eyes or contaminants in them. Wow, she has no eyelashes, hair, nails, or breasts and I get resentful over simply being tired. What I crybaby I am.
There have been a few times over the last decade where I have had strept throat, run-ins with the flu, and some bad colds. Each and every time that has happened, I have lamented feeling terrible. Each and every one of those experiences, no matter how brief, has made me recognize what feeling good means to me and just how important it is to have quality of life. Feeling awful, for me, feels like a death sentence. Worse, for others, it really is a death sentence.
I have seen how challenged we are to quantify good health, and conversely, how easy it is for us to quantify bad health. When good health is absent, we pay full attention and largely to all the negatives. Why this is so, I have no idea. Perhaps it is because we are a "glass is half empty" society.
I know one thing. Today, I have good health and I am not going to take it for granted. I am going to continue to work hard. I am going to celebrate my good health, and I am going to take every step to make sure I maintain it. If something unfortunate happens to me, there will be no shoulda, coulda, woulda conversations with myself. I will enjoy each day in good health and remember what it feels like to have freedom of movement, to be medication free, and to feel strong. I am also going to carry this important message to others.
A friend recently shared with me that "When he dies, he is going to be dead for a really long time", and so he is committed to putting forth his best effort now. He is enjoying good health, and intends to keep it that way. I think this sums things up nicely.
I spoke to my sister-in-law over the weekend. She has breast cancer, and due to an awful family history with the disease, has chosen a very aggressive approach to fighting hers. I commend her for being the very brave soul that she is. She underwent a double mastectomy and is currently undergoing chemotherapy with the most toxic chemotherapy agent as part of her aggressive treatment plan. She is awaiting reconstruction of both breasts, but other health issues are delaying the process. What she contends with on a daily basis, makes me eternally grateful for my good health. I really have so much to be thankful for.
Imagine, waking up to find you have lost your hair, eyelashes, and seen your fingernails first turn black, and then fall off entirely. Imagine debilitating fatigue, neuropathy and random swelling. My sister-in-law shared with me on how she will never again take her eyelashes for granted. Since she has none, she frequently has either dry eyes or contaminants in them. Wow, she has no eyelashes, hair, nails, or breasts and I get resentful over simply being tired. What I crybaby I am.
There have been a few times over the last decade where I have had strept throat, run-ins with the flu, and some bad colds. Each and every time that has happened, I have lamented feeling terrible. Each and every one of those experiences, no matter how brief, has made me recognize what feeling good means to me and just how important it is to have quality of life. Feeling awful, for me, feels like a death sentence. Worse, for others, it really is a death sentence.
I have seen how challenged we are to quantify good health, and conversely, how easy it is for us to quantify bad health. When good health is absent, we pay full attention and largely to all the negatives. Why this is so, I have no idea. Perhaps it is because we are a "glass is half empty" society.
I know one thing. Today, I have good health and I am not going to take it for granted. I am going to continue to work hard. I am going to celebrate my good health, and I am going to take every step to make sure I maintain it. If something unfortunate happens to me, there will be no shoulda, coulda, woulda conversations with myself. I will enjoy each day in good health and remember what it feels like to have freedom of movement, to be medication free, and to feel strong. I am also going to carry this important message to others.
A friend recently shared with me that "When he dies, he is going to be dead for a really long time", and so he is committed to putting forth his best effort now. He is enjoying good health, and intends to keep it that way. I think this sums things up nicely.
Saturday, May 26, 2012
Bad News Shoes
I told you so! When people were constantly asking me about what I thought of the "tone-up/shape-up" shoes that hit the consumer market like a tsunami not so long ago, I consistently advised all inquiring to save their money. I warned all of junk science and false advertising claims. Many folks shared with me that for only $30 - $40 a pair, hedging bets on them possibly working may be well worth it! Is this the dumming down of Americans happening before my very eyes?
Skechers just agreed to settle a lawsuit over their shoes for $40 million dollars. Sadly, $40 million dollars may be considered the cost of doing business as God only knows what Skechers profited from them while they were on the market. Thankfully, through this judgement, the Federal Trade Commission is sending a message that will help protect future consumers from future iterations of gimmicks that promise too much, and deliver too little.
I was thrilled to learn of this settlement, because apparently, despite living in an era of more educated and savvy consumers, we still cannot use our brains in decision making processes involving weight loss, or becoming more fit and beautiful. When shortcuts and quick fixes are advertised in these areas, the general public eagerly buys into them. I have worked with clients that openly shared with me their challenges in justifying the cost of my in-home personal training services, that had no problem scouring the malls to make a $40 hedge bet on any version of "tone-up" shoes they could find. Forget about following the advice and instruction of a certified fitness professional with thousands of hours of instruction time and years in the industry when you can get right to it with a pair of forty dollar, squishy shoes. Ugh! Get my drift?
This problem is not going away. There will always be groups of people in corporate America, getting paid big bucks to carefully craft the next big thing, and to develop a compelling ad campaign that convinces you why you need it. Please, keep your wits about you. Talk to health and fitness professionals and get an unbiased opinion. Remember that there hasn't been any shortcuts to better health in recent centuries. Moving into the future, companies will work smarter, harder, and faster to better package and market their products. Therefore, consumers must also work smarter, harder and faster to protect themselves.
Skechers just agreed to settle a lawsuit over their shoes for $40 million dollars. Sadly, $40 million dollars may be considered the cost of doing business as God only knows what Skechers profited from them while they were on the market. Thankfully, through this judgement, the Federal Trade Commission is sending a message that will help protect future consumers from future iterations of gimmicks that promise too much, and deliver too little.
I was thrilled to learn of this settlement, because apparently, despite living in an era of more educated and savvy consumers, we still cannot use our brains in decision making processes involving weight loss, or becoming more fit and beautiful. When shortcuts and quick fixes are advertised in these areas, the general public eagerly buys into them. I have worked with clients that openly shared with me their challenges in justifying the cost of my in-home personal training services, that had no problem scouring the malls to make a $40 hedge bet on any version of "tone-up" shoes they could find. Forget about following the advice and instruction of a certified fitness professional with thousands of hours of instruction time and years in the industry when you can get right to it with a pair of forty dollar, squishy shoes. Ugh! Get my drift?
This problem is not going away. There will always be groups of people in corporate America, getting paid big bucks to carefully craft the next big thing, and to develop a compelling ad campaign that convinces you why you need it. Please, keep your wits about you. Talk to health and fitness professionals and get an unbiased opinion. Remember that there hasn't been any shortcuts to better health in recent centuries. Moving into the future, companies will work smarter, harder, and faster to better package and market their products. Therefore, consumers must also work smarter, harder and faster to protect themselves.
Friday, April 13, 2012
Fake it Until You Make it
If you don't fancy yourself to be a "gym person", or an exercise enthusiast, then it is time to reframe how you are looking at things. After all, weren't we all non-exercisers at one point? I often see people adopt a "them vs. me" attitude when it comes to working out. Exercise is for everyone, everyone stands to benefit from it, and it is not some sort of an elite activity where only a handful of individuals are allowed to participate.
Creating a mental shift is important. Self-limiting thoughts that prevent us from adopting healthy behaviors have to be acknowledged and addressed. When I am at the gym enjoying my own workouts, I often look to my left and right, and mentally address the people I see. I think "good job", and "you belong here". I can sense the uneasiness in people using equipment for the first time, and the anxiety in others that are hyper-sensitive, fearing everyone else in the gym is casting judgement upon them. Little do they know that I am rooting them on and hoping that they face their fears, work through them, and continue onward.
If you are struggling to belong to a healthy lifestyle, you gotta fake it until you make it. This means to "act as if", and to visualize that you are already there. If you keep trying, showing up and committing yourself, eventually the faking gives way to reality. This is the case for those that want to lose a couple of pounds, many more, or those that just want to shape up. Building time in a healthy lifestyle is a process that has to begin somewhere. Through every effort and step in the right direction, new habits eventually develop and they can become the new norm. This is what psychologists call the mere exposure effect- which means we tend to like things and objects that we are frequently exposed to. Keep exposing yourself to exercise and you might find yourself eventually enjoying it. Imagine the possibilities!
Creating a mental shift is important. Self-limiting thoughts that prevent us from adopting healthy behaviors have to be acknowledged and addressed. When I am at the gym enjoying my own workouts, I often look to my left and right, and mentally address the people I see. I think "good job", and "you belong here". I can sense the uneasiness in people using equipment for the first time, and the anxiety in others that are hyper-sensitive, fearing everyone else in the gym is casting judgement upon them. Little do they know that I am rooting them on and hoping that they face their fears, work through them, and continue onward.
If you are struggling to belong to a healthy lifestyle, you gotta fake it until you make it. This means to "act as if", and to visualize that you are already there. If you keep trying, showing up and committing yourself, eventually the faking gives way to reality. This is the case for those that want to lose a couple of pounds, many more, or those that just want to shape up. Building time in a healthy lifestyle is a process that has to begin somewhere. Through every effort and step in the right direction, new habits eventually develop and they can become the new norm. This is what psychologists call the mere exposure effect- which means we tend to like things and objects that we are frequently exposed to. Keep exposing yourself to exercise and you might find yourself eventually enjoying it. Imagine the possibilities!
Sunday, April 8, 2012
New Knees Please
A startling statistic came to me via email a couple weeks back. Did you know that 1 out of every 50 people now has an artificial knee? It is hard to imagine, but with my recent exposure to the senior population, I think it is safe to say that the numbers might be 1 out of every 25 for those 75 years and up.
When treatments to manage knee pain fail to be effective, knee replacement surgery is often pursued. Typically, knee replacement falls into two different categories. There is total knee replacement, and partial knee replacement.
Most knee replacement patients undergo physical therapy for six to twelve weeks, with goals of increasing range of motion, strength and balance to resume regular activities of daily living. Some may be eligible for clearance to restorative/progressive fitness activities as early as six to eight weeks post-surgery. It is not unusual for there to be general tightness surrounding the knee, for the patient to experience unusual sensations surrounding the surgery site, and to have balance issues (temporarily) due to restricted movement. These issues do resolve themselves with more healing and once more normal patterns of activity resume.
When treatments to manage knee pain fail to be effective, knee replacement surgery is often pursued. Typically, knee replacement falls into two different categories. There is total knee replacement, and partial knee replacement.
- Total knee replacement consists of three components: a femoral component, the tibial component, and the patellar component. Total knee replacement is often good for individuals suffering from arthritis, or for younger, more active individuals.
- Partial knee replacement is pursued when only one of the three components are in need of replacement. If more problems exist, then partial knee replacement is not recommended.
Most knee replacement patients undergo physical therapy for six to twelve weeks, with goals of increasing range of motion, strength and balance to resume regular activities of daily living. Some may be eligible for clearance to restorative/progressive fitness activities as early as six to eight weeks post-surgery. It is not unusual for there to be general tightness surrounding the knee, for the patient to experience unusual sensations surrounding the surgery site, and to have balance issues (temporarily) due to restricted movement. These issues do resolve themselves with more healing and once more normal patterns of activity resume.
Saturday, March 24, 2012
Fitness is Not an Age
I have been working part time at the Dorothy Visser Senior Center Fitness Center in San Clemente for the past four months. Anyone aged 50 and up can join, and I am proud to say that two of our members are very close to turning 90.
I adore the senior population, and am so grateful to have this opportunity to work with them in the arena I am so passionate about. Even better, I get to witness their fitness progression. It means a lot to them, and it might mean even more to me. I know fitness is not an age, and that improvement in strength, flexibility, endurance and balance will occur for everyone putting forth consistent effort in an exercise program. When I see them stand up straighter, maintain better balance and walk with ease of motion, I am soulfully rewarded.
My seniors impart their wisdom and life experience on me daily, and when I have opportunity to help them, it is my small way of giving back. Their generation did not have the wealth of knowledge and resources that we have today with health education, medical advances and prescription medications. If they knew then what they know now, many would have opted earlier for healthier lifestyles. Though many seniors have multiple health challenges, they all can be better managed with exercise intervention. It is never too late to start an exercise program, and for those willing- await tremendous rewards.
I adore the senior population, and am so grateful to have this opportunity to work with them in the arena I am so passionate about. Even better, I get to witness their fitness progression. It means a lot to them, and it might mean even more to me. I know fitness is not an age, and that improvement in strength, flexibility, endurance and balance will occur for everyone putting forth consistent effort in an exercise program. When I see them stand up straighter, maintain better balance and walk with ease of motion, I am soulfully rewarded.
My seniors impart their wisdom and life experience on me daily, and when I have opportunity to help them, it is my small way of giving back. Their generation did not have the wealth of knowledge and resources that we have today with health education, medical advances and prescription medications. If they knew then what they know now, many would have opted earlier for healthier lifestyles. Though many seniors have multiple health challenges, they all can be better managed with exercise intervention. It is never too late to start an exercise program, and for those willing- await tremendous rewards.
Sunday, March 18, 2012
Happiness is Not a Weight
More and more people are pursuing gastric bypass as a last attempt at weight loss. Many complications can arise from the surgery, but I do not want to get into the particulars of that in this post. I am not against gastric bypass, I only want to discuss a certain angle within its context. Working with gastric bypass clients has reaffirmed for me what I already know...that happiness is an inside job.
People I meet and get to know wake me up to the challenges they face, challenges very different from my own. I have never struggled with my weight, attempted a diet or felt like I even needed to "lose a couple of pounds". Therefore, I have never created a fantasy world around "being the perfect weight" or established a pattern of "I'll be happy when I ...(fill in the blank)". I think it is easy to romanticize weight loss when you are always chasing it and it remains elusive.
All of the desire, hard work and efforts surrounding attempts at weight loss create a heavy attachment to the desired end result. The end result for many, is a magical weight that also provides the key to personal happiness. I had to gently explain to one of my clients the other day that happiness is not a weight, and it never will be. Individuals that weigh 132 lbs, and those that weigh 270 lbs are both struggling to be happy. Happiness must be self-generated, and the sooner we realize this, the better off we will be. Feeling good about ourselves is truly the key to happiness, and this has more to do with the type of person we choose to be and how we choose to live life, versus how we appear to others.
We are all a work in progress, and we must take responsibility for our own happiness and learn to self-generate it in the NOW vs. in the future. One of my favorite expressions is "Wherever you go, there you are". So, if one doesn't bring a healthy mindset to a certain set of circumstances, there will no escaping the same end result elsewhere in time.
People I meet and get to know wake me up to the challenges they face, challenges very different from my own. I have never struggled with my weight, attempted a diet or felt like I even needed to "lose a couple of pounds". Therefore, I have never created a fantasy world around "being the perfect weight" or established a pattern of "I'll be happy when I ...(fill in the blank)". I think it is easy to romanticize weight loss when you are always chasing it and it remains elusive.
All of the desire, hard work and efforts surrounding attempts at weight loss create a heavy attachment to the desired end result. The end result for many, is a magical weight that also provides the key to personal happiness. I had to gently explain to one of my clients the other day that happiness is not a weight, and it never will be. Individuals that weigh 132 lbs, and those that weigh 270 lbs are both struggling to be happy. Happiness must be self-generated, and the sooner we realize this, the better off we will be. Feeling good about ourselves is truly the key to happiness, and this has more to do with the type of person we choose to be and how we choose to live life, versus how we appear to others.
We are all a work in progress, and we must take responsibility for our own happiness and learn to self-generate it in the NOW vs. in the future. One of my favorite expressions is "Wherever you go, there you are". So, if one doesn't bring a healthy mindset to a certain set of circumstances, there will no escaping the same end result elsewhere in time.
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