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.
Sunday, November 21, 2010
Sunday, November 14, 2010
Crummy Health Equals Crummy Life
It is better to be proactive with your health than reactive. I work with many high risk individuals who can only wish they intervened earlier on behalf of their own health. They have given me a meaningful glimpse into the future. Poor eating and lousy exercise habits cost us our health and eventually, quality of life. One of the hardest things for me to see is someone taking their health for granted. Word to the wise: Once your health is gone, it can be gone for good. A price cannot be put on quality of life, and honestly, an unhealthy lifestyle is rather pricey. I shall elaborate.
If you are a smoker, are overweight, or take even one medication, you can expect to pay 50% more on your health insurance premium (in the individual market). This cost otherwise gets passed along to the employer of such individuals in group plans. Most health plans require a doctor visit co-pay, which may be expensive depending on the insurance plan and chosen deductible. Do not forget to include the co-pay on prescription medications, which, may or may not be covered by insurance altogether. Please also don’t forget about astronomical laboratory fees for blood work, etc. Start increasing the number of doctor visits and medications, and the costs add up quickly. Start getting into more serious health issues such as Diabetes, heart disease, or cancer and more medical specialists, office visits, medications and tests will be required. Even worse, secondary medications may have to be prescribed in order to control one or more side effects created by the primary prescribed. Ugh!
What people must realize is that their choices today will affect the quality of their life later on. Unnecessary weight gain now could mean a knee replacement or another degenerative, orthopedic issue in the future. Poor diet now will likely lead to high cholesterol and high blood pressure later. A sedentary lifestyle today will mean an even more sedentary lifestyle later in life.
The best defense with your health is a good offense, so get going NOW. Really, what are you waiting for? If you want to keep the total cost of your health ownership down, and the quality up, positive changes have to be made now. You will later reap the benefits of any positive investments you make today. My father passed away in his fifties due to poor lifestyle choices. I, however, am doing things differently to ensure that family history ends with him. Will you responsibly intervene in the legacy of your family’s medical history and on behalf of your health?
Look far into your future and decide if you want to be an active, healthy retiree playing with your grandchildren and traveling about, or if you would rather scuttle around coping with chronic pain in between doctor appointments and trips to the local pharmacy. You have a choice today, make the right one.
If you are a smoker, are overweight, or take even one medication, you can expect to pay 50% more on your health insurance premium (in the individual market). This cost otherwise gets passed along to the employer of such individuals in group plans. Most health plans require a doctor visit co-pay, which may be expensive depending on the insurance plan and chosen deductible. Do not forget to include the co-pay on prescription medications, which, may or may not be covered by insurance altogether. Please also don’t forget about astronomical laboratory fees for blood work, etc. Start increasing the number of doctor visits and medications, and the costs add up quickly. Start getting into more serious health issues such as Diabetes, heart disease, or cancer and more medical specialists, office visits, medications and tests will be required. Even worse, secondary medications may have to be prescribed in order to control one or more side effects created by the primary prescribed. Ugh!
What people must realize is that their choices today will affect the quality of their life later on. Unnecessary weight gain now could mean a knee replacement or another degenerative, orthopedic issue in the future. Poor diet now will likely lead to high cholesterol and high blood pressure later. A sedentary lifestyle today will mean an even more sedentary lifestyle later in life.
The best defense with your health is a good offense, so get going NOW. Really, what are you waiting for? If you want to keep the total cost of your health ownership down, and the quality up, positive changes have to be made now. You will later reap the benefits of any positive investments you make today. My father passed away in his fifties due to poor lifestyle choices. I, however, am doing things differently to ensure that family history ends with him. Will you responsibly intervene in the legacy of your family’s medical history and on behalf of your health?
Look far into your future and decide if you want to be an active, healthy retiree playing with your grandchildren and traveling about, or if you would rather scuttle around coping with chronic pain in between doctor appointments and trips to the local pharmacy. You have a choice today, make the right one.
Sunday, November 7, 2010
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:
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.
Tuesday, November 2, 2010
Eating Out & Eating Healthy
The truth is that eating out does not automatically translate to unhealthy eating. Consistently eating out, however, may require a little more thought and strategy. Some solid suggestions below are provided from mypyramid.gov
Source: www.mypyramid.gov
- As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
- Ask for whole-wheat bread for sandwiches.
- Start meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
- Ask for salad dressing to be served on the side. Then use only as much as you want.
- Choose main dishes that include vegetables, such as stir-fries, kebobs, or pasta with marina sauce.
- Order steamed, grilled, or broiled dishes instead of those fried, or sautéed.
- Choose a "small" or "medium" portion. This includes main dishes, side dishes and beverages.
- Order an item from the menu instead of heading for the "all you can eat" buffet.
- If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
- Order an appetizer or side dish instead of entrée.
- Share a main dish with a friend.
- If you can chill the extra food right away, take leftovers home in a doggy bag.
- When your food is delivered, set aside or pack half of it to go immediately.
- Resign from the "clean your plate club" when you’ve eaten enough, leave the rest.
- To keep your meal moderate in calories, fat, and sugars:
- Ask for salad dressing to be served on the side so you can add only as much as you want.
- Order foods that do not have creamy sauces or gravies.
- Add little or no butter to your food.
- Choose fruits for dessert most often.
- On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.
Source: www.mypyramid.gov
Tuesday, October 26, 2010
Understanding Osteoporosis
Osteoporosis can be defined as low bone mass and poor bone structure that can lead to an increased risk of fractures. Although osteoporosis can occur at any age, it is most common amongst people over 50 years of age. After the age of 30, our bones begin to gradually lose minerals at a small rate every year (under 1%). This small amount does add up over time and explains why people experience low bone density in their fifties.
Risk factors surrounding the disease fall into two basic categories, those that can be controlled and those that cannot. The following information comes from Winters-Stone,Kerri. Action Plan for Osteoporosis. USA: Human Kinetics, 2005.
Risk factors you cannot control:
-Being female
-Being thin or having a small frame
-Advanced age
-A family history of osteoporosis
-Being postmenopausal, either early or surgically induced
-Low testosterone levels in men
-Being Caucasian or Asian, although African Americans and Hispanic Americans may be at risk as well
Risk factors you can control:
-A diet low in calcium
-An inactive lifestyle
-Cigarette smoking
-Excessive use of alcohol
Risk factors you may be able to control:
-Abnormal absence of menstrual periods (amenorrhea)
-Anorexia nervosa
-Use of certain medications, such as corticosteroids and anticonvulsants
The best mode of diagnosing osteoporosis is done via DXA, or dual energy x-ray absorptiometry. In short, this shows how much mineralization exists in certain bones. This mineral density testing is an accurate gauge of actual bone strength. Stronger bones are less likely to fracture. The best way to avoid fractures is to avoid falls. Exercise that includes resistance training works both to assist in retaining bone density and improving balance. This reduces the risk of falls and subsequent fractures.
Scores associated with bone density testing are age group comparisons (Z-scores) and also (T-scores) which is a comparison made against a healthy 25 – 30 year old person of similar ethnicity, gender and race. There is more you can research to better understand actual scoring criteria and accuracy of other testing.
The National Osteoporosis Foundation recommends a bone density test for the following:
-All postmenopausal women under age 65 who have one or more additional risk factors for osteoporosis (in addition to being postmenopausal and female)
-All women age 65 and older regardless of additional risk factors
-Postmenopausal women with one or more fractures (to confirm diagnosis and determine disease severity)
-Women who are considering therapy for osteoporosis if bone density testing would facilitate the decision
-Men or women with one or more of the following: prolonged exposure to certain medications, such as steroids used to treat asthma or arthritis, anticonvulsants, and certain cancer treatments; chronic disease that affects the kidneys, lungs, stomach, and intestines and alters hormone levels; or low levels of the sex hormone testosterone
In summary, understanding your family history, risk factors and early evaluation will offer the best approach to preventing or postponing the onset of osteoporosis. As always, discuss your family medical history and any concerns you have with your physician.
Risk factors surrounding the disease fall into two basic categories, those that can be controlled and those that cannot. The following information comes from Winters-Stone,Kerri. Action Plan for Osteoporosis. USA: Human Kinetics, 2005.
Risk factors you cannot control:
-Being female
-Being thin or having a small frame
-Advanced age
-A family history of osteoporosis
-Being postmenopausal, either early or surgically induced
-Low testosterone levels in men
-Being Caucasian or Asian, although African Americans and Hispanic Americans may be at risk as well
Risk factors you can control:
-A diet low in calcium
-An inactive lifestyle
-Cigarette smoking
-Excessive use of alcohol
Risk factors you may be able to control:
-Abnormal absence of menstrual periods (amenorrhea)
-Anorexia nervosa
-Use of certain medications, such as corticosteroids and anticonvulsants
The best mode of diagnosing osteoporosis is done via DXA, or dual energy x-ray absorptiometry. In short, this shows how much mineralization exists in certain bones. This mineral density testing is an accurate gauge of actual bone strength. Stronger bones are less likely to fracture. The best way to avoid fractures is to avoid falls. Exercise that includes resistance training works both to assist in retaining bone density and improving balance. This reduces the risk of falls and subsequent fractures.
Scores associated with bone density testing are age group comparisons (Z-scores) and also (T-scores) which is a comparison made against a healthy 25 – 30 year old person of similar ethnicity, gender and race. There is more you can research to better understand actual scoring criteria and accuracy of other testing.
The National Osteoporosis Foundation recommends a bone density test for the following:
-All postmenopausal women under age 65 who have one or more additional risk factors for osteoporosis (in addition to being postmenopausal and female)
-All women age 65 and older regardless of additional risk factors
-Postmenopausal women with one or more fractures (to confirm diagnosis and determine disease severity)
-Women who are considering therapy for osteoporosis if bone density testing would facilitate the decision
-Men or women with one or more of the following: prolonged exposure to certain medications, such as steroids used to treat asthma or arthritis, anticonvulsants, and certain cancer treatments; chronic disease that affects the kidneys, lungs, stomach, and intestines and alters hormone levels; or low levels of the sex hormone testosterone
In summary, understanding your family history, risk factors and early evaluation will offer the best approach to preventing or postponing the onset of osteoporosis. As always, discuss your family medical history and any concerns you have with your physician.
Thursday, October 21, 2010
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!
"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!
Friday, October 15, 2010
Self-efficacy & Exercise
Here comes a rather long blog entry, but I hope you will take the time to read it. I think you may find this entry interesting.
The term "self-efficacy" is not thrown around much in health & fitness circles. It is typically reserved for the world of mental health/psychology. Once I discovered this component of psychology, however, I realized in hindsight that I achieved most of the self-efficacy I have today as a direct result of my experience with fitness. I also thought about the infinite possibilities of repeating that process with children that suffer from low self-esteem.
For background on this subject matter I am including an excerpt that nicely summarizes the topic. Note that this is just a summary. More complete definition and related information can be obtained from the source website.
Summary
Perceived self-efficacy is concerned with people's beliefs in their capabilities to exercise control over their own functioning and over events that affect their lives. Beliefs in personal efficacy affect life choices, level of motivation, quality of functioning, resilience to adversity and vulnerability to stress and depression. People's beliefs in their efficacy are developed by four main sources of influence. They include mastery experiences, seeing people similar to oneself manage task demands successfully, social persuasion that one has the capabilities to succeed in given activities, and inferences from somatic and emotional states indicative of personal strengths and vulnerabilities. Ordinary realities are strewn with impediments, adversities, setbacks, frustrations and inequities. People must, therefore, have a robust sense of efficacy to sustain the perseverant effort needed to succeed. Succeeding periods of life present new types of competency demands requiring further development of personal efficacy for successful functioning. The nature and scope of perceived self-efficacy undergo changes throughout the course of the lifespan.
Source:
Bandura, A. (1994). Self-efficacy. In V. S. Ramachaudran (Ed.), Encyclopedia of human behavior (Vol. 4, pp. 71-81). New York: Academic Press. (Reprinted in H. Friedman [Ed.], Encyclopedia of mental health. San Diego: Academic Press, 1998). www.des.emory.edu/mfp/BanEncy
Growing up, I wasn’t part of a "rah-rah" family being raised by "super parents" that seem to be so prevalent in the world today. This is not to criticize my upbringing; it simply was a different time. A time when self-help, self-improvement, coping skills and mental health did not have important emphasis put on them. I can honestly say that I grew up not thinking that the world was my oyster, or that I really could achieve anything I wanted with effort. "Girl power" did not exist… yet.
Stumbling into fitness many years ago, I quickly discovered the challenges associated with it, the graduation from small accomplishments to bigger ones, and ultimately how to parlay that very same process into other areas of my life. What started off as a few reps with the lightest weights, became many more reps with heavier weights. I quickly felt physically and mentally empowered. Next thing I knew, I was teaching the classes. This empowerment manifested itself into a certain mental tenacity and realization that if I just tried hard enough, I really could do anything I put my mind to.
Where am I going with this? Well, without the self-efficacy I have today, for instance, I would have never taken the risk of starting my own business. I owe the very belief that I can take on new challenges with successful outcomes directly to fitness, its repetitive processes, and the many mastery experiences I’ve had with it.
The point I would like to make in this is what an incredible gift this is to give a child or anyone else suffering from low self-esteem. I have worked with many kids professionally, and have cried real tears of joy watching them grow and exceed their own expectations. The incredible thing about doing one-on-one fitness consulting & training with children is that they ONLY compete with themselves. There is no peer pressure, no leering eyes upon them, and no impossible standards to achieve to. They are in the driver seat and decide just how far they want to go. I ask them often to look back and reflect upon where they started and how they’ve grown. So often, they blow the doors off of what I even think is possible for them. The beauty of this is that these kids achieve FOR THEMSELVES. This is key.
As parents, we always tell our children how wonderful they are, but that doesn’t mean they internalize this message and believe it. After all…we are their parents! With self-efficacy attained through exercise, however, they are solely responsible for creating the magic. They earn and internalize the reward. They enjoy and want to repeat the process. It is done by them, for them.
Should you know a person suffering from low self-esteem or depression, please consider encouraging them to start a fitness program. An incredible journey of self-discovery and growth awaits them if they are willing to put forth the effort. Any personal achievements earned are theirs, and can never be taken away from them. The positive belief system they create for themselves makes for happier people and better tomorrows. It changes lives.
The term "self-efficacy" is not thrown around much in health & fitness circles. It is typically reserved for the world of mental health/psychology. Once I discovered this component of psychology, however, I realized in hindsight that I achieved most of the self-efficacy I have today as a direct result of my experience with fitness. I also thought about the infinite possibilities of repeating that process with children that suffer from low self-esteem.
For background on this subject matter I am including an excerpt that nicely summarizes the topic. Note that this is just a summary. More complete definition and related information can be obtained from the source website.
Summary
Perceived self-efficacy is concerned with people's beliefs in their capabilities to exercise control over their own functioning and over events that affect their lives. Beliefs in personal efficacy affect life choices, level of motivation, quality of functioning, resilience to adversity and vulnerability to stress and depression. People's beliefs in their efficacy are developed by four main sources of influence. They include mastery experiences, seeing people similar to oneself manage task demands successfully, social persuasion that one has the capabilities to succeed in given activities, and inferences from somatic and emotional states indicative of personal strengths and vulnerabilities. Ordinary realities are strewn with impediments, adversities, setbacks, frustrations and inequities. People must, therefore, have a robust sense of efficacy to sustain the perseverant effort needed to succeed. Succeeding periods of life present new types of competency demands requiring further development of personal efficacy for successful functioning. The nature and scope of perceived self-efficacy undergo changes throughout the course of the lifespan.
Source:
Bandura, A. (1994). Self-efficacy. In V. S. Ramachaudran (Ed.), Encyclopedia of human behavior (Vol. 4, pp. 71-81). New York: Academic Press. (Reprinted in H. Friedman [Ed.], Encyclopedia of mental health. San Diego: Academic Press, 1998). www.des.emory.edu/mfp/BanEncy
Growing up, I wasn’t part of a "rah-rah" family being raised by "super parents" that seem to be so prevalent in the world today. This is not to criticize my upbringing; it simply was a different time. A time when self-help, self-improvement, coping skills and mental health did not have important emphasis put on them. I can honestly say that I grew up not thinking that the world was my oyster, or that I really could achieve anything I wanted with effort. "Girl power" did not exist… yet.
Stumbling into fitness many years ago, I quickly discovered the challenges associated with it, the graduation from small accomplishments to bigger ones, and ultimately how to parlay that very same process into other areas of my life. What started off as a few reps with the lightest weights, became many more reps with heavier weights. I quickly felt physically and mentally empowered. Next thing I knew, I was teaching the classes. This empowerment manifested itself into a certain mental tenacity and realization that if I just tried hard enough, I really could do anything I put my mind to.
Where am I going with this? Well, without the self-efficacy I have today, for instance, I would have never taken the risk of starting my own business. I owe the very belief that I can take on new challenges with successful outcomes directly to fitness, its repetitive processes, and the many mastery experiences I’ve had with it.
The point I would like to make in this is what an incredible gift this is to give a child or anyone else suffering from low self-esteem. I have worked with many kids professionally, and have cried real tears of joy watching them grow and exceed their own expectations. The incredible thing about doing one-on-one fitness consulting & training with children is that they ONLY compete with themselves. There is no peer pressure, no leering eyes upon them, and no impossible standards to achieve to. They are in the driver seat and decide just how far they want to go. I ask them often to look back and reflect upon where they started and how they’ve grown. So often, they blow the doors off of what I even think is possible for them. The beauty of this is that these kids achieve FOR THEMSELVES. This is key.
As parents, we always tell our children how wonderful they are, but that doesn’t mean they internalize this message and believe it. After all…we are their parents! With self-efficacy attained through exercise, however, they are solely responsible for creating the magic. They earn and internalize the reward. They enjoy and want to repeat the process. It is done by them, for them.
Should you know a person suffering from low self-esteem or depression, please consider encouraging them to start a fitness program. An incredible journey of self-discovery and growth awaits them if they are willing to put forth the effort. Any personal achievements earned are theirs, and can never be taken away from them. The positive belief system they create for themselves makes for happier people and better tomorrows. It changes lives.
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