Who Are You Inspiring?

The other night I was talking to my friend's teenage son about working out.  This was spurred by my 6 year old daughter demonstrating "standing" ab-crunches that I had taught her.  My friend's son had been working out for the past few months, primarily to build muscle.  He knew that I worked out regularly and asked whether I did an exercise that worked your core using a single dumbbell.  As he demonstrated this exercise, I admitted that I didn't, but that I would do dead lifts using dumbbells (the exercise he was describing looked somewhat similar).  His response was, "Wow, that's hard."  My initial reaction was one of surprise.  While challenging, I did not consider doing dead lifts as "hard."  It then dawned on me that perhaps, the fact that this 40-something-year-old woman was doing dead lifts, was rather inspiring to this teenager.  For me, this realization was validating.  I work out at home, early in the morning, many times before my family wakes up.  So my workouts are done "without anyone noticing."

As much as my friend's son may find inspiration from what I do, his reaction has inspired me to keep on working out, to stretch myself, and see what I'm capable of doing physically.  So for that, I'm thankful to this teenager.

As you strive to improve your health, get through another strenuous workout, and make healthy dietary changes, think about who you may be inspiring.  That may be the motivation you need to keep on going to reach your goals. 


Image courtesy of FreeDigitalPhotos.net.

Motivational Strategies to Keep You Moving

  

The benefits of physical exercise are well-known:  improved weight management; increased energy; mental clarity; and decreased risk for and/or better management of medical conditions such as diabetes, hypertension, and cardiovascular disease.  Physical exercise has also been shown to improve mood, even helping you to manage depression and anxiety.  While there are many benefits to exercising regularly, starting an exercise program or keeping up with one can be challenging.  Here are some things to consider when beginning an exercise program or if you’ve struggled to continue with a workout routine.  One important point:  Always consult your physician/health care provider prior to starting any type of exercise program.

1. Keep it simple.  Your workout or exercise routine doesn’t have to be complicated or expensive (e.g., expensive equipment, gym membership) to be effective.  Taking a brisk walk, for example, will give you significant health benefits.  In fact, studies have shown that individuals who had “easy access” to exercise (e.g., exercising at home using simple equipment such as resistance bands) were more likely to stick with their program compared to those who needed to get to the gym.  While there is nothing wrong with going to the gym, the point is you don’t need to get to the gym in order to exercise.

2. Take it slow.  My motto is “slow and steady wins the race.”  Now I don’t necessarily mean the actual pace of your exercise routine.  What I’m referring to is not “jumping in too fast” to exercising, especially if you haven’t been doing so previously.  In other words, don’t do a vigorous workout the first day you decide to exercise.  I’ve seen too many people go “all out” their first day, only to be laid out in bed for the next few days (or even weeks) too sore to exercise!  Take it easy, get your body used to moving for the first week or two, and then begin challenging yourself.

3. Plan for consistency.  One of the best ways to maintain your exercise program is to schedule it in your day.  It doesn’t matter when during the day; that would depend on your energy level, schedule, and preference.  The main point is to make an “appointment” to exercise and keep it.  It’s also easier if you can keep the appointment around the same time (e.g., exercising in the morning).  By doing this, you’ll train yourself to be in a routine.

4. Set meaningful goals.  Ask yourself WHY you are exercising.  Yes, we all want to look good, but are there other benefits that may be more meaningful to you?  You’ll stick with your program if it has significance for you.  For example, I exercise for the health benefits, such as feeling good, not to mention lower blood pressure and cholesterol levels.  I also want to be there for my family, including being able to play with my young children.  Your goals should be about you rather than “I’m doing this because my partner, spouse, or someone else says I should.”

5. Get support.  It’s easier to sustain your motivation when you are in a supportive environment.  Find a friend, an “exercise buddy,” or join a support group that will cheer you on and encourage you when things get a bit tough.  There are websites or social networking sites that allow you to get support virtually.  You may also consider organizing a group of friends or co-workers to take walks with you.
6. Establish accountability.  This is related to getting support.  Inform others of your goals.  This establishes accountability because now we have others to “report to.”  We usually don’t want to let them down or feel embarrassed when we give up, so we’re more motivated to stick with our program.

7. Change your routine from time to time.  If you’re doing the same activities or exercises over and over again, you will be more apt to get bored and give up.  Research has also shown that your body adapts to exercise at a certain point, usually after a few weeks of doing it consistently, and you may no longer see/feel the benefits.  In addition, your body is more susceptible to injury if you are doing the same exercises without any changes.  The changes don’t have to be significant.  It could be changing the pace (walking instead of sprinting), frequency (twice a week rather than three times), or exertion level (lighter weights in place of heavy lifting).  You may even consider trying a new sport or activity to give you a change of pace.

8. Give yourself rewards.  How are you going to sustain your motivation?  All work and no rewards will certainly get you to give up.  Reward yourself for your accomplishments, no matter how small.  Set up “smaller” goals on the way to achieving the “bigger” ones.  For example, if your goal is to lose 20 pounds, set a reward system for every five pounds you lose.  Or, you can reward yourself weekly for exercising a certain number of days during the week (e.g., “I’ll give myself a reward for exercising at least three times a week.”).  Remember, the point is to sustain your motivation, so rewarding yourself at shorter intervals is more effective than waiting weeks (if not months) for that big accomplishment.

9. Identify possible obstacles and plan for them.  If you have started and stopped following an exercise program in the past, you probably are aware of the situations and events that can (or have) derail your efforts.  In the past, I’ve stopped exercising when I’m working overtime, too tired, too stressed (even though exercise helps with this), going on vacation, the holidays, or being ill.  Then once I stop, I lose the “momentum” and it’s harder to start again.  While I don’t advise exercising while ill or injured, I do recommend identifying situations that have or can potentially interfere with your efforts and planning on how you will handle them.  For example, when I’m crunched for time, rather than do my usual 30-45 minute routine, I’ll do a workout that takes no more than 20 minutes to complete.  Now, this is something that I’ve planned ahead of time as my “crunched-for-time” routine.  I also have a “relaxing” routine which consists of simple stretching or yoga if I’m tired or a bit stressed.  I figure, every bit of movement counts.

With these supports in place, you’ll have better success with keeping up with your exercise program.  Remember to consult your physician or health care provider before you start an exercise program.

Image courtesy of FreeDigitalPhotos.net

The Power of 1

Do you ever feel that when it comes to improving your health, there are sooo many things that you need to do?  "I have to eat right, I need to get more rest, I should be exercising, I need to get better at managing my stress, etc."  It certainly can become overwhelming and before you know it, you've thrown your hands up in the air and given up on all of your good intentions.  Then, you're probably more apt to "wait" until later to start making changes or continue with what you've already accomplished.  "When I have more time, I'll . . . when things settle down a bit, I'll . . . ."  But the question is, when will you have more time?  Will there ever be a time when things settle down?  (Believe me, I'm still waiting for that to happen.)  It's easy to put off making changes to improve your health, but can you afford it?  Everyday, your health and well-being move either toward wellness or illness depending on your actions.

Yes, it can become overwhelming when you think of everything that you should be doing to promote wellness, but it shouldn't be a process of "all or nothing."  Studies have shown that even making minor changes to improve your health can have significant benefits.  Lifestyle change is difficult.  Making and committing to changing your habits can be daunting.  Rather than looking at ALL the changes you need to make, think of just one thing you can do today to improve your health.  Can you extend your "walk to work" by parking your car farther in the parking lot?  Are you willing to get up 10 minutes early to spend time meditating or sitting quietly before starting your day?  Will you take time to get up from your desk to have a nutritious lunch or will you eat at your desk or even skip eating anything?  Can you spend a few minutes a day engaging in enjoyable or mentally stimulating activities (e.g., hobbies, interests)?  Will you turn off the TV a few minutes earlier at night to get more sleep?

Remember, it's the "little" things, rather than just the big actions, that add up.  When you think about, it's these small changes that are easier to implement regularly.  What is the one change that you can make today that will improve your health and well-being?

Simple Stress Busters

Stress is probably the main complaint I receive from my clients.  (I am also not immune to stress.) There are many forms of stressors:  work-related stress, relationship stress, family stress.  You will always have some type of stress in your life (you may not have wanted to hear that).  In fact, research has shown that we need some stress in our lives in order to survive.  That is, stress increases our energy levels and stimulates our physiological responses so that we are better equipped to handle challenging or threatening situations.  However, these events should be short-lived.  It is when stress is long-term or chronic and unmanageable that it negatively affects our physical and mental well-being.  So, the key is not to completely eliminate stress, but rather to better manage it.

The following are simple strategies that you can use to manage your stress:

1. Simplify your life.  Eliminate clutter, unhealthy relationships, and unproductive activities.
2. Maintain a healthy lifestyle.  Eat right, exercise, and get adequate rest.  If you are rundown physically, you'll have a harder time dealing with stressors.
3. Know what you can and can not control.  Focus only on what you can control.
4. Develop a positive social network.  Cultivate relationships that support you.  If you have relationships that create stress (i.e., negative energy), eliminate them or at the very least limit the interactions you have with those individuals.
5. Engage in relaxing or enjoyable activities regularly.  Spend time on your hobbies or interests.  Or, take some time to develop hobbies or interests.
6. Take 5.  Take 3-4 five-minute "breaks" during your day to de-stress (e.g., take a deep breath, stretch, step away from your desk, etc.).

Start incorporating these strategies in your daily routine to help you deal with stress.


Image courtesy of FreeDigitalPhotos.net.

To Get Moving, Do Something You Love

Does the thought of working out bore you?  Are you having difficulty motivating yourself to get moving?  If so, do an activity that you love to do that requires movement.  Not all of us enjoy running/walking on a treadmill, using cardio machines, lifting weights, or working out at a gym.  But you may have something you'd enjoy that gets your heart pumping and muscles moving just the same.  To get you started, think about when you were a child.  What did you do for fun?  Ride your bike?  Play on the jungle gym at the playground (the monkey bars were my favorite)?  Roller skate?  Jump rope?  You get the idea.  Now pick one and do it for a week.  Does it give you the same thrill or enjoyment you had as a child?  Most of us become detached to the feeling that we had playing as we become older.  Perhaps you need to re-kindle those feelings of fun that you had as a child.  If the activity doesn't give you the same feeling of fun and enjoyment, pick another activity or do something you always wanted to try.  Now, if you are one who was never physical as a child, perhaps you can try out some of these activities.

As for me, I always enjoyed dancing.  In high school, I took aerobic dancing classes (yes, think Jane Fonda and leg warmers) and got "hooked" on it.  While I will do a "traditional" workout with cardio and weights, I find that doing Turbo Jam and Zumba to be more enjoyable (the time also flies by when I'm having fun).  You'll also find me doing the Wii Just Dance series with my kids.  Trust me, it's a great workout (I'm dripping with sweat at the end) and it gives me quality time with my kids (we have dance competitions and I'm known as the "Dancing Queen" in my household) to boot!

Now go out and get moving!

What's the Cost of Your Health?

Have you ever thought about the cost of your health?  If you are blessed to be "relatively healthy," this may not be something you've thought about---at least not in depth.  Most individuals tend to take their (good) health for granted until something goes wrong.  As long as you're healthy, you may not think about what your good health is worth.  That is, you may take it for granted.  (If you don't, more power to you.)  When I refer to "cost," it means many different things.  Yes, there is the obvious financial cost.  When you have a medical condition, there is the cost of medical treatments, prescription medications, and possible loss of income if you are unable to work.  But there are also other "costs" when it comes to your health.  There are the emotional/psychological costs such as what being "ill" or having some type of medical condition means to you.  How would you feel if you are no longer able to participate in the activities that you are used to doing?  What kind of limitations (e.g., limited mobility, bedridden, low stamina) would you have to deal with?  How would this affect your relationships (with your spouse/partner, family, children, friends, etc.)?  If you are someone who works yourself "to the bone" for advancement or more income while neglecting your health, will you be well enough to enjoy the fruits of your labor after doing this for many years?  Think about this for a moment.

If you have been taking your health for granted, think about what you can do to change this today.    You owe it to yourself.  If you don't take care of yourself, who will?  Yes, we are all busy and can say, "I don't have the time (to rest/relax, eat right, exercise, etc.)."  But WHEN will you have the time?  You don't have to make changes all at once.  You also don't have to make HUGE changes.  Even what you may consider a little change will make a difference.  Just take one step at a time.  Make wellness a priority.