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.     

 

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.
  

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.

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:

• 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.

What exactly do the numbers mean? The data table below comes from the American Heart Association with additional info on C-Reactive Protein from The American Medical Association. Additional insights can be gained by visiting the websites.

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.

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/

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.

 

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.