Monthly Archives: October 2017

Do this or continue to struggle

I just finished the book The Slight Edge by Jeff Olson.

Ok in all honestly I just finished RE- reading it.

Ok I read it twice and am reading back through my highlighted parts.

This book is filled with the most seemingly obvious advice equivalent to a “just do it” of sorts but I couldn’t help but nod my head in agreement, every sentence that passed my eyes.

What is the slight edge and why do you need it? It is essentially this. It is the culmination of daily actions repeated over and over again to get the results you are seeking. It is consistency.

How do you use it? You quit blaming, talking, thinking, contemplating, and searching and start *taking action* by implementing the little things each and every day over and over again.

It is as simple as it is hard.

Because success, reaching goals, and overcoming challenges is not a big magical accomplishment that all of a sudden happens, it is a series of little things done each and every day that add up over time.

We know this, we just don’t do it. Or we do it and expect immediate results so we stop doing the little things we need to do to get us to where we want to be. More often than not it is doing the work without seeing the results for weeks, months, or years. Now that is commitment.

I still do this when starting a new exercise program or want to tighten up my diet. I think that because I have been at it for a week I should have the grand results I have been seeking. With much practice I have broken the cycle of simply stopping when the results are invisible and keep the bigger picture in mind and just keep going. I

It is not that what you are doing isn’t working, it is just you have not allowed enough time to pass to see the results. 

 

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Where you can start?

This is super interesting. Can you relate?

Quit stopping at survival and keep going to success.

Us humans get comfortable in survival mode. We unintentionally self sabotage our best efforts to improve our health and change our habits. It’s not that we don’t know what to do, it is just that we don’t do it for long enough. We stop at survival. We stop where it is comfortable. 

In The Slight Edge Olsen suggests that humans are comfortable in survival mode and waiver back and forth between survival and failure instead of rising above and pushing towards success.

When we start to slip to rock bottom we will do anything to get back to survival mode, where we are getting by, just good enough. Once we get to survival mode, we get comfortable and naturally stop doing the things that keep us progressing.

Let’s apply this to weight loss. It can look like this. We push ourselves in our workouts but not too much.

We lose 10 lbs and that feels good enough even though our goal is 20.

We eat well for a week and then revert back to our old ways.

Basically we commit but only until it becomes to uncomfortable.  Then we justify our choices to defend our actions.

I don’t have time. It is hard. I don’t have any support.

A recent article in the New York Times states it perfectly.

“The human body and brain are funny. They often, and rather insidiously, undermine some of our best efforts to be healthier, in an attempt to maintain our physiological status quo.The result can be that we do not benefit as much as we’d hoped from changes to our lifestyles.”

 

There is nothing magical about going from failure to survival and survival to success, it is the same actions you have been doing, you just have to keep doing them.

 

To be successful with body change you have to keep going, even when you don’t feel like it or the results are intangible. 

Take responsibility for yourself and your choices.

“When you take and retrain full responsibility – even when others are wrong or the situation is genuinely unfair – you get to keep your life’s reins in your own hands.”Jeff Olsen

I don’t think we mean to always put the blame on other things or other people, I think deep down it is more like a mode of self protection. If there is some reason we are not able to complete a task or put in the work, it makes us feel just a little better if the responsibility is not on us. No time, no money? No problem, we get to wipe our hands clean and be off the hook.

When we take responsibility, we get full power in return. Full power in each and every one of our choices from the way we eat, when we exercise, and what we prioritize. This in itself is truly the best place to be. We can own our choices and have the ability to change them. 

I know sometimes little choices seem insignificant, like eating a healthy breakfast or doing 10 push ups and 10 squats a day won’t matter much. But 365 breakfasts over the course of the year does make a difference. And 280 push ups and 280 squats each month is significant compared to none. The little things are really easy to do, but they are also really easy to skip, yet when you take responsibility, the power is yours.

You supply the actions. The universe will supply the time.

Our current conditions are not shocking when we look at all the choices we made day after day to get us to where we are.

If you are in a healthy state you most likely have made several positive decisions over a very long period of time that have led you to where you currently are. If you are unhealthy, the same thing applies. You have made several decisions over time that have had an impact on your health and you have made them again and again.

Body change is not based on a single choice, a days worth of choices, or a weeks worth of choices. It is based on numerous choices every for months at a time that lead to our current conditions whether they serve us or not. Patience can be one of the most annoying but valuable pieces of advice.

To get to a place where you want to be you simply choose positive actions day in, day out. You do it over and over again until you are successful and then you keep doing it. Plan for what might get in the way.

Don’t stop when things get tough. Practice a little patience and put a lot of trust in the process.

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4 tips to help moms with recovery and exercise postpartum

4 months postpartum going on one of my daily walks.

Just 4 years ago I had a completely different perspective on what postnatal training consisted of and how I would train myself and clients.

If you would have spoken to me then I probably would have told you that I would train the same right up until I had the baby and jump right back in it at the 6 week mark after I received clearance from my doctor.

I also had trained clients in the past in a way that I would not currently do so.

It makes me grimace a little but when you know better, you do better. And that is what I am doing now.

Be aware of pelvic floor dysfunction and what options you have.

Pelvic Floor Dysfunction is not discussed nearly as often as it should be. In fact, I did not even receive one mention of any of the following to be on the lookout for during my pregnancy or after from and Doctor or medical professional.

PFD can act in many different ways such such as  Pelvic Organ Prolapse, Incontinence, and can lead to issues like pelvic, low back, and hip pain or make conditions like Diastasis Recti (abdominal separation) worse.

These are all conditions that many moms deal with that are not often addressed. They are very common but do not have to be the new normal. Meaning you do not have to live with these conditions and symptoms.

There are more options such as getting a referral or seeking a women’s health physical therapist. We get therapy if we have a knee or shoulder surgery why not get therapy when we have a baby?

I am tired of hearing women say, “Why didn’t I know this?”

“Why wasn’t I aware of this?”

“No one told me.”

Ease back into exercise intensity and get back to basics.

Again in regards to having a surgery. If you had a knee surgery would you be told not to do anything for 6 weeks and then resume normal activity at the 6 week mark? No, you wouldn’t. You would start with physical therapy and then ease back into activity over months.

Why in the world is this different after giving birth?

The 6 weeks clearance given by doctors doesn’t mean women can’t ease back into activity sooner but it also doesn’t mean they should go full force at 6 weeks. Think of the return to exercise as a progression. Start slow and build upon month after month.

It might look something like this.

1-2 weeks postpartum: Begin gentle stretching, work on breathing and alignment.

2-3 weeks postpartum: Slow, short walks (5-10 minutes), pelvic floor connection with breath and alignment with exercises like bridges and clams.

3-4 weeks postpartum: Continue all the above. Add squats and split squats with no weight if appropriate.

4-12 weeks postpartum:  Walk longer. Start basic postnatal strength program if appropriate, 1-2 days a week.

What will determine how quickly a women progresses? Everything from hormonal health, to how she is feeling physically, mentally, to how much sleep she is getting to her stress levels, to how much support she has around her.

Overall I believe if stress is high in any of these areas, exercise intensity should be lower.

Understand the demands of motherhood on the body (stress, nursing, lack of sleep).

The demands of motherhood on the body are very high, physically and emotionally.

It is a very physical job, even with a little baby, you are holding, swaying, feeding and picking up and putting down constantly.

It can also be highly emotional and if a client is not managing her daily life well or does not have a strong support system, exercise maybe be stress inducing instead of stress relieving.

Chances are that mom is not getting all that much sleep and spending a great part of their day in awkward positions whether holding, nursing, or caring for baby.

These are all factors to consider when training a mom who is early postpartum. The answer is not to kick her butt in a workout the first day back, or several months after that for that matter.

It is important no matter the where you fall in the support system (trainer, partner) to be compassionate, understanding, and to take the full picture into consideration.

Whether training a client or yourself ask yourself the following questions.

What is the need for the specific exercise?

Is the exercise supportive of pelvic floor health? Are the core and pelvic floor being taken into consideration.

Is the training supportive of a healthy, sustainable mindset?

How is mom’s sleeping and eating habits?

Is she breastfeeding?

These are all factors to consider.

Change the conversation.

One of the best things I think we can do for moms is to be a part in changing the conversation around “body back” messaging post baby, reducing the urgency to return to a certain weight or look a certain way.

It is actually ok to like like you had baby because you did.

Postpartum bodies may be bigger for awhile and that is 100% fine and normal. They may carry more fat. This is not necessarily bad. Let yourself be postpartum. Let your body do what it needs to do to recover from 9 months of pregnancy and bringing a child into the world.

I invite everyone to change the conversation around pre and post natal bodies, and all bodies for that matter.

We can make less comments about bodies and more inquires about how mom is doing.  We can make less judgements.

We can exercise to feel strong physically and be strong emotionally not just to have smaller bodies.

We can talk about what we love about our bodies even it that is our squishy bellies that just housed a baby or the extra meat on our thighs that came about from pregnancy.

Let’s start to change the conversation: you, me, everyone.