Take Control Now (8)

The Take Control Now program isn't about hitting a number. It's about finding out who you are and what you want. When you take the time to work on yourself, the answers to those questions fall into place and, as a result, you'll love the way you look and feel. 

For your last assignment, I've included an article that lists the 10 ways successful people spend their time after work. Read it and take note on which ones really resonate with you. Then journal all the ways you spend your free time and for each one ask yourself, "Is this a productive way to spend my time?" If not, write down a better way you plan to spend your time. 

Create the best version of you. Surround yourself with positive people who inspire you. Recognize when you're falling into old patterns by being self-aware and honest with yourself. Use your journal to understand where you're at and determine where you want to go. Map out exactly how you're going to get there, allowing for obstacles along the way. 

Every day brings a new opportunity to create the person you ultimately want to be.

https://www.themuse.com/advice/10-ways-successful-people-spend-their-time-after-work

Take Control Now (7)

The gym can and should be a place to release stress and build muscle and confidence. 
A personal trainer can be a great teacher and resource if you want to reach your goals faster and without injury.

Ideally a new member should come into a gym and, if they have any doubts on how to work the equipment, have a personal trainer provided to them for one orientation session where they can have all of their questions answered. They should leave that session with a basic understanding of how equipment for major muscle groups work and, if they ask, should have the information such as sets, reps and weight for each machine used, written down for them. That is where an orientation begins and ends. If a trainer is ignoring your request to learn the machines you ask about, make very clear that you will end the session and you will ask the PT manager for another trainer to do the orientation because your needs were not met during this one. On the other hand, if you feel confident about your knowledge of machines and would like to spend your free hour with your trainer learning new things, let them know this during your phone conversation and most trainers are happy to oblige.

The first few minutes with your personal trainer you should expect to be asked a series of questions, sometimes personal. Keep in mind that this is for your safety. See if your trainer is using this information to make you feel bad about yourself in order to pressure you to purchase training sessions or if they are writing down your replies and asking more questions in response to your answer. An effective trainer will listen to you and address your questions and concerns with patience, as well as instruct you throughout your hour together.  Your trainer should not get defensive when you ask why you are doing a particular exercise. He/she should have no problem explaining what areas the exercise is working and why he/she chose it for you. 

I often hear that the trainer assigned to their orientation did not listen to them. They tell them they want to learn machines so they can work out independently with confidence yet the trainer insists on turning their free hour into a training session with him/her hoping to sell them a training package at the end of it. I am always baffled by this. Why would someone hire a trainer that doesn't listen to them? Now, from a trainer's point of view, I will tell you that it is frustrating putting new clients on machines for an hour when you know you can be doing so much more with them. That is why when I did orientations, I listened, put people on the machines for the major muscle groups, wrote the information down, and, towards the end, would show them some of the equipment and areas of the gym I use with clients who buy training time with me. A sales pitch at the end of the hour should be expected. What should not be expected or tolerated is refusal to help you learn machines in the gym. That is what the orientation is for. 

If your orientation went well and you are comfortable with your trainer, you may decide to continue with him/her. Train with them as often as you feel you need to or as much as your budget allows, even if that's once a week or even once a month. You should still be coming to the gym on your own outside of training sessions. You can practice the exercises your trainer taught you, try a class, or try out different cardio machines. If you have questions regarding machines or exercises you've never tried before, ask your trainer before attempting them and make sure you fully understand them before trying them on your own. Not doing so could lead to injury. 

I've included an article from Prevention magazine which lists five things to discuss with your new personal trainer. It is important to remember that you are interviewing them as much as they are interviewing you during that first meeting. You should feel comfortable with your trainer, not intimidated. 

http://www.prevention.com/fitness/fitness-tips/what-expect-when-you-hire-personal-trainer

Take Control Now (6)

Everyone hits a point where we lose our motivation. When it happens in fitness, it has the potential to undo the results of all the hard work you've put in for so long. That's why it's important to understand why we no longer feel enthusiastic about working out and find a way to get motivated again. 

You will need to reference your daily journal and look for patterns you are unknowingly getting caught up in. These could be days, weeks, or months long. Try to get a grasp on why this is happening before attempting to figure out how to solve it. You will need to be honest with yourself to identify the problem. 

The article I included lists 10 types of demotivation and the strategies that will help you get motivated again. I found this to be a very interesting read which can be applied to all areas of life. 

Read through it carefully and completely and see how many types you relate to.

Journal why they resonated with you. 

http://www.productiveflourishing.com/how-to-recover-from-10-types-of-demotivation/

Take Control Now (5)

I hope you had fun this past week trying new and fun ways to stay fit. 

And I hope you journaled all of your feelings about it too. We will be referencing all of your journal posts later. 

Now it is time to get out of your comfort zone! 

The article I've included today includes 5 strategies to help you leave your exercise comfort zone. 

Why leave a comfort zone? Because staying where you're comfortable will eventually lead to boredom, decreased motivation and a plateau. So challenge yourself and journal your feelings.

https://www.fitreserve.com/blog/2014/8/4/5-ways-to-exercise-out-of-your-comfort-zone 

 

Take Control Now (4)

Now that you have gotten to know yourself better and learned how to make the most of the time available to you, it's time to discover what you love to do. 

The article I've included today entitled, "Find Your Fitness Passion" includes five guiding questions and a downloadable flowchart which will help you discover what your true fitness passions might be.

For this assignment, I want you to clear your mind of traditional exercise: treadmills, ellipticals, steppers or any other machine found at a gym, if you are not a fan of classes get that out of your mind too. 

I want you to think of ways you like to be active. Here are a few you may find interesting: dancing, swimming, karate, climbing (outside or indoors at a rock gym), boxing, tennis, ice skating, roller skating, inline skating, trampolines. You can also join a team sport like soccer, softball, or get a few friends together once a week and enjoy a fun game of kickball. There is so much to choose from.

Of course, if you enjoy your time at the gym, stay there and do what you love most. Maybe you love resistance bands or BOSU or exercises on the stability ball. Maybe there's a class you love you just haven't found the time to do it. 

This week make it a point to go and do the things you love and miss doing. The exercises that made you feel strong and confident. 

For now, I want you to stay where you're comfortable, doing the things you enjoy.

Afterwards, write in your journal what you did and how it made you feel. It's important to assess how you feel because sometimes what brought you joy in the past doesn't anymore. If it brings you the same joy, then write that down too. Was it more challenging than you remember? Are you looking forward to doing it again? 

As always, be honest with yourself. It's ok to move on to new things. And it's ok to stay where you feel comfortable. Everyone's fitness passion is different. Some change, some stay the same. Where do you fit in?

https://experiencelife.com/article/find-your-fitness-passion/ 

Take Control Now (3)

Today's post is all about how to manage your time effectively so that you are more productive throughout the day.

By now we may have had a day or two where we were not able to fit in our "me time" and keep up with our daily journal. Even though we have it scheduled in our calendar, there are days when we just can't fit it in. 
Why does this happen? 
What is eating up all of our time? 

I love this article but dislike the title because I am not fond of the word "lazy." I prefer to say this article will help you be more productive with the time you have.

Check out the five expert tips and apply them to your daily and weekly schedules. 

*The assignments after this one will only be successful if you have the time to put into them and are honest with yourself about how you feel after completing them. This is why the first three assignments are so important*

http://www.bakadesuyo.com/2014/08/how-to-stop-being-lazy/

Take Control Now (2)

For your second assignment, you're going to dig a little deeper with your journal entries and delve into the feelings you write about. What situations or people are causing you to feel anger, sadness, or happiness? It's time to explore the source of your emotions and understand why you feel the way you do. 
Take your time and be honest with yourself. 

Once you feel you have a good grasp on the causes of these feelings, it's time to work on controlling them. 

Attached to this post is an article entitled "5 Ways to Get Your Unwanted Emotions Under Control." Scroll down to the bottom of the article and read the 5 steps to help you regulate your emotions. 
"This 5-step approach is one that you can readily adapt to the most characteristic situations that cause you trouble. Knowing your emotional triggers can help you avoid the problems in the first place. Being able to alter your thoughts and reactions will build your confidence in your own ability to cope. With practice, you’ll be able to turn negatives into positives, and, each time, gain emotional fulfillment." 

https://www.psychologytoday.com/blog/fulfillment-any-age/201502/5-ways-get-your-unwanted-emotions-under-control

Take Control Now (1)

March is here. Year after year working as a personal trainer, this month has always been my busiest. I've met so many motivated people anxious to get started on a training program to get them to where they want to be both physically and mentally. It's a great time of year to get started. The weather is warming up, people are venturing outside of their homes and becoming more social, and it's great to feel the sun shining on us again. These feelings inspire us to be more active, try new things, and that results in us feeling even more excited. This excitement is a wonderful emotion but it doesn't last forever. When the feeling isn't new and fun anymore, a lot of the activities that were a result of that emotion tend to fall away.

What I've been trying to get a handle on for some time now is why some people quit activities that used to bring them so much joy. Or why they quit searching for activities to bring them joy. What happens? 

I believe I've found the answer and I'm going to apply it in the Take Control Now program. Here I will teach you how to listen to yourself and by doing so it will allow you to figure out exactly what you need to keep yourself motivated and inspired in all facets of life, not just fitness. 

You will be given assignments and these assignments will all work together to make you more in touch with who you are and what you truly want. 

Your first assignment is to start a private journal. It can be online or in a notebook using pencil and paper. At the end of the day, write how you felt throughout the day. You can go into as much or as little detail as you want. Afterwards, just breathe. In the nose and out of the mouth. 

This time is a gift to yourself. To make sure you give yourself this gift at the end of each day, I want you to write or type into your personal calendar "journal," "breathe," "me time," whatever words will most inspire you to take this time for yourself. You schedule time for everyone else's needs. Now it's time to schedule time for yours. 

For most of us, our daily lives are so busy that we have become slaves to our to-do list. So when our to-do list says we should "workout" or "start diet," we don't know where to begin. A hot trend or what a friend suggests is working for him or her is usually what we try first. We have lost touch with what activities bring us joy or excitement. We are so busy listening to external voices that we have forgotten to listen to our own. By acknowledging and working through our feelings every day, we are now beginning to listen to ourselves again and this will bring about true and lasting change.

I have included a TED Talk featuring Shonda Rhimes, television writer and producer of shows like Grey's Anatomy and Scandal. It's about 15 minutes and I encourage you to listen to the whole thing. You'll see that even "titans" have moments of doubt, break their stride and feel defeated. But more importantly you'll learn what she does to get back what she's lost. And it's so simple.

A quick note about this program before I wrap up this post. Take Control Now was created to help you understand yourself better. As you begin to understand why you are doing the things you do, you will have more control over your decisions, your time, and your emotions. These are all very important components to living a happy and fulfilled life. This is going to take time. This is not a quick fix. However, if you are currently doing a 21 day fix or other such diet or exercise program, you can do this too. While I'm not a fan of quick fixes, I understand that they are helpful in some situations. Do you whatever you feel is best for you.

If you have any questions or comments, you can leave them on this blog and I will get back to you as soon as I can. If you don't wish to leave your name, you have the option to leave them anonymously.

I wish you strength and courage to move forward and create the best version of yourself.

http://www.ted.com/talks/shonda_rhimes_my_year_of_saying_yes_to_everything?share=152b78a3f 

Why Counting Calories Will NOT Lead to Weight Loss

I came across an excellent article from Time entitled "'Eat Less, Exercise More' Isn't the Answer for Weight Loss" published on June 3, 2014. http://time.com/2809007/eat-less-exercise-more-isnt-the-answer-for-weight-loss/
Science has proven that burning more calories than you consume will result in weight loss. But the trouble is that this only has short-term results. Obesity experts are saying for long-term weight loss, it simply doesn’t work. They say to stop counting calories and start paying attention to what you're eating.
We need to start paying to attention to the effects of what we eat. For example, "when you eat a lot of refined carbs, like say, a 100-calorie pack of Oreos, it causes a surge of insulin that will trigger your fat cells to soak up calories—but there are not enough calories and nutrients to provide the energy that our bodies need. The brain recognizes this discrepancy and triggers a hunger response that also slows our metabolism. We are then going to want to eat more."
We should instead be focusing on the quality of the food we consume. Although foods such as avocados, nuts, and olive oil are high in fat, they are among the healthiest foods we could possibly eat. Experts blame the obesity epidemic on refined carbohydrates. "Sugar and processed grains like white bread which have become ubiquitous in our diets, and one of the reasons refined carbs is the prime culprit is that we’ve spent far too long chastising fat. We have to forget the low-fat paradigm."
"Instead of counting calories, we should be focusing on the quality of the food we consume. If you just try to eat less and exercise more, most people will lose that battle."
The article is a quick read and very informative. As always, I suggest reading it in its entirety.

Vitamins, Supplements, & Homeopathic Remedies

The first time walking into a store or even down a grocery store aisle that sells vitamins, supplements, and homeopathic remedies can be overwhelming. It's kind of like walking into a gym for the first time...you know everything in there can help you, but how and when do you use it? You go in looking for one thing, but when you start browsing, it looks like you could use a little of everything. How does one know where to start?
First, choose one store to buy your products from. So how do you choose a store? I base this on two factors: reputation and location. When I began researching a place to get all of my vitamins and supplements, I realized I could just get them at my local grocery store. The problem was, there wasn't someone there to answer my (many) questions. So I chose a store less than five miles from my house that has been in business for over 30 years and has many great reviews on Yelp and other Internet review sites. They also had hours that worked with my schedule. (For my local readers, that store is Back to Nature Health Foods http://www.btnature.com/ You can find their Facebook and Twitter handles on their website)
So now I have a location and reputation, but how is their customer service? Are they helpful? Are they going to see how naïve I am and try to sell me every supplement available? I started simply by asking for a multi-vitamin. However, I didn't want to be taking more than one or two a day, I didn't want to pay a lot, and I often get nauseous from big vitamins so I need something that's easily digestible. I was pleased that the owner offered me many different brands of multi-vitamins that fit my tall order.
In my opinion, I choose a small business not only because I love to support small businesses and shop local, but because I truly feel the owners of this store have my best interests in mind. If you can't say that about the store you're currently going to, it's time to do a little research and see what else is out there. And remember: location (because time and traffic is always a factor and if it's too far, you won't go...same train of thought when choosing a gym), reputation (referrals from a friend are great, but when you don't have that, check out how long the shop has been in business and do a little Internet research for reviews), and customer service (much like choosing a personal trainer...does the shop owner have your best interest in mind, or do they just want your money?)
OK, so you've chosen your store. Now you have a long list of supplements that you've written down from friends' recommendations and watching or reading Dr. Oz and you don't know where to begin. There are so many different brands each claiming to be the best and each bottle is giving options the others don't (capsules, oils, gummies, etc.) How do you know which is right for you? First, pick one supplement. If you're not taking multi-vitamins, I say to start there. There are some that say a multi-vitamin isn't necessary, that we get all of our nutrients from the food we eat. That may be true for some, and good for them because that's the best way to get them, however, when I look at the label of my multi-vitamins, I know there are vitamins and minerals in there that are not in my daily meals.
Discuss your allergies and preferences with the owner or employee of the shop. Make sure they are fully confident in what they are suggesting to you (and if not, try another employee or another shop. Your health is nothing to take lightly!)
Start with one vitamin/supplement and take that for a week, maybe even two. Once you feel that it is a benefit to your health and there are no side effects, then you can move on to your next. Remember that what works for a friend may not work for you, same as diet or exercise. If it's not working, don't give up, just look for another option.
I tried looking for an article online that I could provide as a guide for you to use when shopping for these products, but unfortunately they were all tied to an online company selling them. I'm sure many online companies are legitimate, however, I wouldn't suggest buying them off the Internet unless they sell your exact brand and you've been using that brand for a few months without any issues or side effects. I found this site from the National Institutes of Health to provide some useful information on the background of homeopathy, as well as use, side effects, and regulation: http://nccam.nih.gov/health/homeopathy

I hope this has been some help to get you started. Even if you only take a multi-vitamin, it's important to make sure you're taking the right one. For years I took a popular brand sold in every major pharmacy thinking that if all of these stores are selling it and I see commercials for it, it must work. It wasn't until I started taking a brand that's not sold in big box stores that I noticed my energy increase and my nausea decrease.

If you've had good or bad experiences with vitamins, supplements, and homeopathic remedies, or even with a store that sells them, please let me and the Body by Kelly community know!

The Fear of Getting "Bulky"

Any personal trainer will tell you that strength training is necessary. The problem is women are afraid to get "bulky." Time and time again I have to explain to women that using weights, be it machines or free weights, will not cause bulky muscle. In fact, it will even help to burn more fat than just doing cardio alone, even at rest.
Recently I've come across an article on the Huffington Post that provides even more reason to work out with the intent of building muscle instead of just burning fat. The article is entitled, "More Muscle Could Help You Live Longer" and was published on March 27, 2014 by Sean Kinney. These findings were published online February 20 by The American Journal of Medicine. The research was funded by the National Institutes of Health and National Institute on Aging.
http://www.huffingtonpost.com/2014/03/18/muscle-live-longer-mass-premature-death_n_4981401.html
The main finding of the study is this: increased muscle mass appeared more closely associated with lower instances of premature death than less body fat.
One doctor says, "“Rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.”
This study focused on older adults measuring muscle mass as opposed to BMI (body mass index).

The ideal workout will include time for cardio, stretching, and strength training. If you are not including any one of these three, it is time you ask yourself why. If you do not know how to strength train, your best bet is to find a personal trainer who suits you and tell them exactly what you're looking to get out of the session. You've never used the machines before? Or not sure if you're using them correctly? Then that's the first thing you work on. The machines will teach you proper form you can later use with free weights or other exercise equipment. It will also allow you to work out on your own, free of the trainer's supervision. If the trainer refuses to take you on the machines, write out a program for you, or discourages you from working out on your own without his/her supervision, it is time to interview another trainer. Thank them for their time and be on your way. You need someone who will teach you to work out independent of him or her. If they are a good trainer, then they will have plenty of ways to keep you challenged after they've taught you the basics and will encourage you to try new things to keep you motivated and active.

Another thing stopping you might be money. Trainers aren't cheap and there is a good reason for that. Trainers take the time to tailor each workout to your specific needs. They study where you're at and figure out how to get you to your goal as fast as possible without mental burnout or physical injury. So how do you get started when you can't afford a trainer twice or even once a week? Figure out what you can afford. And seriously think about every purchase you make: the daily coffee at your local coffee shop, the lunches you buy instead of preparing the night before, the nights you get take-out for you and your family. Chances are, you are spending money and gaining calories which are both working against your goal. Your trainer can sit down with you and show you how to fix that, but first you have to hire one. Maybe you can only afford twice a month, or even an hour a month. Maybe half that hour is discussing your successes and pitfalls for the month and where you can do better next month. Training is what you make it. It doesn't have to be a drill sergeant yelling at you if you don't want it to be. A good trainer will make you realize your weaknesses and take responsibility for them.

Are you working out now? What do you do for cardio? Are you sure you're doing it correctly? Are you sure you're doing enough? Do the free weights and machines intimidate you? Do you know when to stretch and how often?
If you plan on getting fit this season, these are all questions you will need answers to. And once these are answered, you'll have even more. Working out can be extremely fulfilling and a huge confidence builder. You just have to do it right.

Your Body: Chapter 1 Feeling Fine

The following is a summary of the first chapter of the paperback Your Body: The Science of Keeping It Healthy published in 2013 by Time books. If you would like more information on this book, please see my previous post from September 2013 entitled "What I'm Working On for My Next Post."
As always, I urge you to read the whole book. This is just a quick synopsis touching on the major points of the articles featured in the book.

Chapter 1: Feeling Fine
Chapter 1 is divided into four parts: "The Power of Mood," "A Primer for Pessimists," "Just Say Om," and "Can Posture Change Your Mind?"

In "The Power of Mood," author Michael D. Lemonick explains that doctors and other health experts are beginning to realize that the brain and body affect each other profoundly. "Physical illness often leads to mental imbalance, and patients suffering from psychological ills seem especially vulnerable to serious physical disorders. But the spiral doesn't go only in a negative direction: a state of optimism and mental health can make the body healthier, and a healthy body can elevate the mind." The best example of this may be depression and its correlation to heart disease. One doctor says that depression may be as bad as cholesterol for putting one at risk of heart disease. Those with cancer, diabetes, epilepsy, and osteoporosis all appear to run a higher risk of disability or premature death when they are clinically depressed.
The good news is, just as research has shown a negative outlook can make you sick, a positive outlook can make you healthier. A study published in Psychological Science which used a meditation technique to help generate positive emotions, implies that "experiencing a steady diet of positive emotions in daily life tunes up our cardiovascular system in ways that make us physically healthier."
Some people can experience positive emotions side by side with their negative emotions, and those who can't can learn to develop that skill. Meditation is quickly becoming a popular way to do it, but one study suggests that you can improve your mood just by eating better. The study discovered a strong relationship between a diet high in fruits and vegetables and a positive mood. Though they haven't figured out why just yet, they believe it could boost serotonin levels. It could be because these foods are high in antioxidants, which have a calming effect on bodily systems.
Finally, Lemonick reminds us that, while there is still a lot of work to be done to unravel the links between mental and physical health, it doesn't matter which is cause and which is effect. "Whether you can stave off emotional problems by helping the body or stave off physical ills by addressing the mind, the whole person is bound to be better off."

There is a short piece entitled, "Mood Boosting Remedies" which is a summary of the newer treatments available to help relieve negative moods and boost positive ones. These include alternative therapies, electrical and magnetic, talk therapy, and drugs.

"A Primer for Pessimists" by Alice Park illustrates the benefits of being an optimist and how to be one if you're not already. This is a quick article that gives three ways we can learn to be positive. The first is to be an "optimalist," which is a realistic optimist who is able to make the best of things that happen. "Studies suggest that people who are able to focus on the positive fallout from a negative event can protect themselves from the physical toll of stress and anxiety."
Second is to accept pain and sadness. Martin Seligman launched the field of positive psychology in 1998 after realizing, through work with his patients, that getting rid of the sadness, anxiety, or anger wasn't enough. They also had to learn how to build their strengths through constructive skills like Professor Tal Ben-Shahar's PRP. PRP is an optimalist exercise in which the patient allows him or herself permission to feel down, reconstruct by learning from what's happened, and finally gain perspective on the situation. Ultimately these patients will get to a positive state because they are able to tolerate the negative.
Third is to try "catching" happiness by surrounding yourself with happy people.
Studies say that only about 25% of a person's optimism may be in their genes, which suggests that the greater part of an optimistic outlook can be acquired with the right instruction. Being optimistic is an active process through which you force yourself to see your life in a certain way. And although it's work, the payoff seems to be a healthier mind and body, which leads to not only a longer life but a better quality life as well.

The third article, "Just Say Om" by Joel Stein, shows just how widespread meditation has become among all walks of life. Google has a class for its employees, the Marines use meditation to deal with post-traumatic stress disorder, and celebrities are not only practicing it but starting programs to teach adults and children the benefits of meditation.
The article shows the results of many studies that prove just how beneficial mediation can be. For example, it can help people deal with chronic pain and anxiety. It also seems to enhance the immune system. More recent studies show that eight weeks of meditation thickens parts of the brain used in learning, memory, executive decision making, and perspective taking. Another study suggests that meditation might reduce the risk of dementia. With so many published results, it is no wonder that about 6.3 million Americans have been told by doctors to practice meditation or similar activities.
A short article entitled, "The Art of Mindfulness Meditation" follows this, which instructs us how to begin meditation and what to do when problems, such as distractions or boredom, arise. "Meditation is not about getting anywhere else-it's about being where you are and knowing it," says Jon Kabat-Zinn. A long time ambassador of mindfulness, and an MIT-trained biologist, he adds that meditation can improve "both physical and mental health, no matter what your circumstances."

The final article of this section is entitled, "Can Posture Change Your Mind?" Written by Regina Nuzzo, it explores the mind-body connection between your physical actions and psychological emotions.
Studies are showing that posture can affect what your brain thinks, feels, and believes. It's called "embodied cognition" which says how you move controls your mood, your behavior, and the way you think. The article offers a few tips on how your body can affect your mind. One tip is to smile in order to feel happy, instead of the other way around. Psychologists say that the connection between the smiling-muscles parts of the brain and the feeling-happy parts of the brain has been reinforced so many times that it doesn't matter whether you have a real reason to feel happy. "Fake it and you'll make it."
Another tip is to adopt a "power pose," such as the one seen on Don Draper. "Power is displayed through large, expansive postures. And if you engage in those postures, you can trick your mind a little bit into feeling like it has power." These postures result in relaxed, confident, and dominant people who, according to recent studies, have lower levels of the stress hormone cortisol and higher levels of confidence-inducing testosterone.
Embodied cognition is a booming field in psychology, and researchers are hard at work figuring out all the ways that our bodies can lead our minds.

As a trainer, I sometimes feel that the only thing getting in the way of my clients' success is themselves. I hear a lot of negativity in the beginning or when we hit a plateau, which is an inevitable part of a long-term workout regimen. I'm hoping I can apply the techniques here to my clients when we come across these obstacles. 

After reading this, which do you feel strikes you as most surprising? Mood affecting health? The ability to learn to be more optimistic? The popularity of meditation on the rise? Posture affecting your confidence?

Please leave me a comment and let me know.

My next post will summarize Chapter 2: Staying Healthy, which has five sections having to do with Mediterranean diet, minimizing inflammation (heart disease, cancer, etc.), the various types of personal monitors available, the issues Angelina Jolie's preventive mastectomy has raised, and living agelessly.

Should I Get a Physical?

If you've trained with me, then you know one of the first questions I ask during the assessment is if you've had any illnesses or injuries and when was your last physical. It's rare that I hear someone tell me they keep up on their physicals on a yearly basis. In some cases, depending on age and health history, this is ok. Every other year or less is acceptable. In most cases, it's time to start the routine of getting a yearly physical.
I suggest getting a physical around the same time each year: your birthday, after the holidays/start of the new year, or the start of a new season (fall is perfect as we usually fall into new routines when the new school year starts).

If you need a reason to get a physical or want to know how often you should consider getting one, this is a quick read that can answer your questions:
Should You Get An Annual Physical?
http://www.dukehealth.org/health_library/health_articles/should-you-get-an-annual-physical

Most doctor's offices will do blood work, a urine test, and an EKG and will only call you with the result of the blood work if there is something wrong. However, you can get a copy of your results even if you don't get a call. If you're curious to see where you stand, the following article can tell you normal ranges for blood cell count, blood sugar, and cholesterol levels.
What Do Blood Tests Show?
http://www.nhlbi.nih.gov/health/health-topics/topics/bdt/show.html

If cancer runs in your family, it's even more important for you to get a physical. According to the article below, "Often a doctor can find early cancer during a physical exam or with routine tests, even if a person has no symptoms."
About a year ago, a friend of the family in his mid-30's went to his doctor for a routine physical with no other reason than he was getting married and wanted to see if he was in good health. The doctor informed him that he was in the early stages of cancer. He had no symptoms. I am happy to say that he is doing well, as he found it and fought it early.
As the article says, "Ask your doctor about your cancer risk, problems to watch for, and a schedule of regular checkups."
How Can Cancer Be Detected Early?
http://www.medicinenet.com/cancer_detection/article.htm#1howcan

These articles are all quick reads and can give you a good idea of what to ask your doctor when you are at that appointment. The best time to understand your body and your risks is when you are healthy.

What I'm Working On for My Next Post...

I recently bought the Time paperback Your Body: The Science of Keeping It Healthy. I should add that although it is considered a paperback book, it looks like a thick Time magazine, but without all of the ads.
It is divided into 4 chapters: Feeling Fine, Staying Healthy, Looking Good, and Going Strong.
I am wrapping up the last section of Feeling Fine and will be blogging about it soon. My plan is to have a post for each chapter.
As always, I encourage you to read the entire article, or, in this case, book.
If you're thinking about buying the latest magazine regarding health, exercise, skin care, aging, weight loss, etc. I suggest you skip it and put your time and money into this.
I included a link to Amazon who unfortunately doesn't have the book available, but it does offer a picture of it so you'll know what to look for. I found my copy at Barnes & Noble. http://www.amazon.com/Time-Your-Science-Keeping-Healthy/dp/1618937138

If you give it a read, leave a comment and let me know what you think.

Diana Nyad: "She Freaking Made It"

Normally on this blog I'll choose an article to discuss and highlight my favorite and most poignant parts of it. Today I've chosen the topic of Diana Nyad, which will include a few links to articles and videos, which I hope you'll take the time to watch and read.
Today 64 year old Diana Nyad made history by swimming over 100 miles from Cuba to Key West. This morning Diana reached the shores of Key West after being in the water for more than 2 full days (some sources reporting 53 hours).
This was her fifth attempt. When reaching the shore, Diana gave this advice:
 "I have three messages: One is, we should never, ever give up. Two is, you are never too old to chase your dream. And three is, it looks like a solitary sport but it takes a team."

Below are a few links to articles and videos about Diana. I hope you will give these a read. If not today, then maybe on a day when you need that motivation to prepare for a 5K, get to that class you've been wanting to take, or go back to doing something you once loved.

http://www.npr.org/blogs/thetwo-way/2013/09/02/218207861/diana-nyad-in-homestretch-of-cuba-florida-swim

http://www.youtube.com/watch?v=7uKjEA_11a8

http://www.huffingtonpost.com/steve-siebold/diana-nyad_b_1817670.html

http://www.diananyad.com/

http://www.diananyad.com/press

There are so many more articles out there. These are only a few of my favorite and there will be many, many more in the coming days. I urge you to read about her defeats as well as her victories to learn how she overcame them.

If you find another article or video today or in the coming days that you find especially motivating, please leave a comment with the link so we can all read and be inspired.

It's a new month and a new season and a new chance to live your dream. I hope Diana will inspire you to do so.

Shoveling Tips to Protect Your Body

I recently collaborated with my chiropractor, Dr. Andrea Sciarrillo, to post some helpful tips to keep in mind while shoveling to avoid aches and injuries. Even our most fit clients have problems and that is because they are either using muscles not usually trained or their form while shoveling is poor. Here are some tips that Dr. Sciarrillo offers to avoid the aches and pains that can come from shoveling:

• dress in warm, but breathable fabrics
• stretch your muscles before starting
• take breaks every 15 minutes
• push rather than lift snow when possible
• switch hand positioning every few shovel loads
• bend your knees when lifting
• keep your movements simple: bend, then rotate, but not both at the same time
• keep your shovel loads smaller, even if it means more trips

When you take your breaks, remember to stay hydrated, preferably with water. Waking up the next morning with some minor aches and pains is to be expected. Rest and gently stretch any sore or tight muscles. If the pain persists, it's best to contact a professional.
I highly recommend Dr. Sciarrillo. Her office is located at 301 North Avenue in Cranford, NJ and she can be reached at 908-272-5400. You can also read more about her experience at www.drsciarrillo.com.

Smartphone Apps to Track (& Encourage) Your Weight Loss

With the overwhelming number of fitness-related smartphone apps, it's hard to choose which one is best for you and your goals. The American Council on Exercise recently asked fitness professionals to tell them what their favorites are. Below are a few of the top-rated apps and short description of each.

MyFitnessPal: Here you can keep track of the food you eat and the activity you do. While most apps on the market tend to emphasize either workouts or nutrition, this one manages to balance both. Users rave about the large food database to count your calories and how easy it is to scan the barcodes of foods to add to your diary.

RunKeeper: Best for runners or those looking to increase their cardio, this app tracks runs with your GPS-enabled phone and programs interval workouts. You have the option to purchase "fitness classes" in the app, which are preset programs to help users lose weight or train for a new race distance.

Fooducate: Use the app to scan a product barcode, see product highlights (good & bad), compare products, and select better alternatives. Perfect for those of us who don't have the time to analyze every label of every item you pick up in the supermarket or have trouble understanding the labels.

If you've tried any of these apps or you have a few favs of your own, please comment below and let us know what you think!

Calisthenics Makes a Comeback! Is It Right For You?

Spring is here and the weather is beautiful! Weather like we've had recently can really motivate us to increase our physical activity. Now is the time we need to identify what is holding us back. Is it time, lack of knowledge, lack of resources and equipment? I know for many of my clients all three of these often come into play to some degree.
I recently read an article from the NY Times which reports a rise in popularity for calisthenics (Calisthenics Come Back as the Anywhere Workout by John Hanc http://www.nytimes.com/2011/05/05/business/05FITNESS.html?_r=1 ). Calisthenics are exercise movements using only one's own body weight for resistance. These exercises can be used for cardio, strength, and stretching and include movements such as jumping jacks, lunges, push-ups, and crunches.

This article talks about the benefits of this type of exercise for "time-pressed business travelers," however I believe this is beneficial for everyone. As the article points out, it's great for people who are short on space and time. However, it should not replace your regular cardio routine and is more likely to maintain your existing muscle than help you gain it (unless, of course, you are currently not doing any strength training at all).

A calisthenics workout can take place in as little as 15 minutes, does not require equipment, and can leave you feeling alert and energized. If you have any limitations such as previous or current injuries or just don't feel confident in your form or exercise choices to meet your goals, I highly suggest you meet with a certified personal trainer to discuss where you're at and where you want to go. While your workouts do not necessarily need the supervision of a trainer (especially if they are under 30 minutes), it would be a good idea to meet with one at least once a month to discuss your progress and ask any questions you may have. This way you have a professional writing out a program or two for you to follow, preferably with progressions, with your best interests in mind.

Identifying & Overcoming Your Barriers to Successful Weight Loss

In a recent article published in the January 2011 IDEA Fitness Journal, Len Kravitz, PhD explores what motivates people to exercise and the reasons and strategies for exercise adherence.

Research suggests that 50% of those starting an exercise program will drop out within the first 6 months. When you read that statement, does it scare you or motivate you? In my experience it is more often than not that the people who read that and think, "That won't be be me!" are the ones who will stick to the program. If you read that and thought, "That will probably be me," take time to think about why. Even if you thought, "I hope that's not me," it's a good idea to examine what's causing even a shred of doubt.


Now is the time to identify your barriers and figure out the possible ways to beat them. For example, if your biggest barrier is lack of time, it is important to take the time to plan, organize, and prioritize exercise. Look at your calendar for the month, not just the week, and pencil in your workouts just as you would a doctor's appt. If your biggest barrier is motivation, then try new and different exercise options. We have more options than ever when it comes to choosing a method of exercise that works for you. While many enjoy the comradery of group fitness, some might need a bit more privacy or some prefer to enjoy their time alone listening to their iPod.


If just walking into a gym is intimidating, then try out some at-home DVDs or some of the new dance games for Wii and PlayStation (e.g. Just Dance, The Michael Jackson Experience). My advice in the winter is to have a back-up plan in case of inclement weather. If you're like me, then you probably had plans to hit the gym on Monday, 12/27 after a long weekend of holiday eating. That would've went to plan had they're not been a blizzard dropping over 2 feet of snow on us, not counting the gusty winds and snow drifts. In this case, it's good to have your favorite dance or workout DVD on hand to take the place of the cardio you planned to do.


If it's a lack of confidence while exercising, I highly suggest finding a good personal trainer. No matter what your income or schedule is like, there is always a personal trainer to fit your needs and budget. Keep in mind, a good trainer will understand if you can only meet once a week or once a month. They will understand your limitations but work with you to get past them, at an appropriate pace. If you are referred a trainer, it is best to speak with them first about their methods of training. Don't want a drill instructor? Better specify. Getting yelled at the only way to motivate you? Make sure your trainer is comfortable doing that.


It is important to remember that good nutrition and a good night's sleep is key to reaching your goals. The good news is that exercise done with the right amount of exertion will lead to a deep sleep (especially in the beginning of your program) and more than likely influence your eating habits. Many of my clients tell me they are less likely to grab that bread and butter at dinner after a grueling training session and with good reason. Make sure that you are open to changing your eating and sleeping habits for the better when deciding to start an exercise regimen. They all work together.


You also want to remember to keep your goals small at first. Remember: S.M.A.R.T. SMART is an acronym for Specific, Measurable, Attainable, Realistic, Timely. People are prone to dropping out if exercise does not meet their expectations. A person who expects to lose a lot of weight in a short amount of time and does not is likely to abandon the exercise program. Changes don't happen overnight and losing any more than a pound to two pounds per week is just water weight.


Now it's your turn. Tell the Body by Kelly community what your exercise barriers are and how you plan to overcome them. Or perhaps you already have. If you've lost weight and maintained your goal weight, tell us how you worked past your biggest obstacles to reach your goal.

Let's Get Started!

September is a great month for a lifestyle change! With daily routines setting in, we are easily able to map out when to eat and our best times to work out. The weather is on our side this month with comfortable temperatures allowing us to walk, run, or bike outside at almost any time of day. Need help to get you started? Check out http://walking.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=walking&cdn=health&tm=20&gps=272_344_1436_727&f=00&su=p284.9.336.ip_p674.8.336.ip_&tt=2&bt=1&bts=1&st=26&zu=http%3A//search.active.com/%3Ftab%3Devents%26q%3Dwalk%26l%3Dnew%2520jersey%26p%3D0%26channel%3D%26mediatype%3DEvents%26commit.x%3D13%26commit.y%3D8%26int%3D. This link will take you to almost all of the charity runs/walks in NJ. Keep your eyes open for posters up in your downtown area for local runs/walks too. Gyms also hold charity events where non-members are welcome to take a class for a small fee, which goes to a designated charity. The exercise benefits you and the money you raise benefits others. I can't think of a better way to get motivated!

After you pick out which run/walks you'll be participating in, it's time to figure out your personal workout schedule. First, figure out your availability. What days and times fit your schedule best? When that is done, pick out what you like to do the best. Is it running, strength training, yoga, Zumba? Even if you don't belong to a gym, there are many private studios that offer classes without a membership fee. Remember to keep variety in your workouts. At least 30 minutes of cardio should be done everyday, but don't forget about strength training. Two to three times a week is needed to develop and maintain lean tissue, which will burn double the calories than fat tissue even at rest.

Next think about what classes might interest you. Perhaps some friends are trying the new Bar Method or Core Fusion classes. Why not give it a try and see if it's for you? I always suggest trying a class two or three times, and with different instructors, before deciding you don't like it.
Last but not least, let's not forget stretching. Stretching is important for muscles to stay pliable, especially with chillier temperatures on their way. Before you work out, walk for a few minutes at a low to medium intensity, then do some light stretches before breaking into high intensity cardio or strength training (this goes for classes too). Stretching after a workout is most important! This creates a permanent elongation of the muscle. If you are in a group fitness class that does not stretch afterwards or does not stretch enough, take a minute or two to continue stretching after class, concentrating on the hip, glutes, and hamstrings.

Now it's your turn! Tell the Body by Kelly community what charities you'll be running or walking for this fall. Also tell us what your favorite classes are, both new and old.