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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3 huge mistakes almost everyone makes when trying to lose weight

Before we dive in today I am super excited to share that I am opening enrollment to my 5-Day Mindset Makeover Food Edition Course for anyone who feels they are overwhelmed, inconsistent, anxious, or always feel the need to start a new diet or plan.

It is totally free and you can sign up here!

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There is one major problem with the amount of health, diet, food, and fitness information out there. It is not working. Long term. Ironically conventional wisdom, common advice, and diets are keeping you struggling.  


If it were as simple as following a meal plan and exercising more, no one would be seeking advice. You can google 7 day meal plan right now, have the answers to what to eat and be well on your way to success. 

I get it. We all do it.

I personally bought my clean eating cookbook in 2006. Made my steamed brown rice, vegetables and chicken, and measured and ate the recommended portions down to the ounce. Packed my meals for out the day. Would go, go, go, and eat at the recommended times even though I wasn’t hungry or maybe craving something else. 

I would reluctantly walk through the door after a long day of work, lace up tennis shoes and miserably do a 3 mile run.

I would be starving after my bland dinner and have just a few bites of leftovers. And then a spoonful of peanut butter. Then I wasn’t really hungry but would have a few grapes and maybe a cup of yogurt and that cookie too.

Then I would go to bed stuffed and sad and wake up and get back to my restriction the next day because that was THE day I would change be compliant.  Even worse I fed into my own belief that this was the only way to be successful. And I kept doing it.

I had become lazy and dependent, only knowing how to eat if it was what my plan said and only focused on burning calories in my workouts.

When everything changed.

About 5 years ago I had a huge transformation (mostly mentally and emotionally) when I learned how to stop making these mistakes I am about to share with you.

There is a big disconnect with health and well being and the way we think. For me personally, when I was fighting healthy choices, and trying to control them, it only seems to turn around and control me back. It not only prevented me from living in my right body, but it prevented me from living my right life.

Have you ever felt that way?

Today I am setting the record straight so you can stop making these mistakes and start focusing on the things that actually matter and will ACTUALLY produce results.

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Mistake #1 Relying too much on willpower and motivation.

There is actually research on willpower. Research that say we should stop using it as a tool for our self control

“If I just had more willpower and discipline I would do better,” I hear my clients say.

And I get it. We think willpower is an end all, be all choice, and if we are restrictive enough and just turn our back to things we want to resist, we will be successful. Did you know that willpower is not an endless source of energy and the more you rely on it, the harder it is to make the good decisions you intend to make?

Think of it like your cell phone battery. At the beginning of the day it starts strong and the more you use it, the more it drains. By the time you are home it is at 19%, barely holding on and now you have to make dinner and workout on energy that is barely holding on. No wonder it is healthy eating in the evening that people find most difficult.

The more strict and compliant you try to be, the more likely you will drain your willpower energy source and continue to struggle. Then we turn to motivation. The trouble with motivation is that is comes and goes. Those who are most successful do the work whether they are motivated or not. 

The key is to learn how to conserve your willpower, not rely on it. And to not rely on motivation, create it, even if that means showing up even when you don’t want to.

By creating positive habits and rituals in life you can learn how to make healthier decisions that are as automatic as brushing your teeth. The brain likes effortless whether those habits serve you or not.

Mistake # 2 Trying to burn more calories and eat less calories instead of building muscle and eat smarter.

 

Conventional wisdom says if we just eat less and less calories and exercise to burn more and more calories, the results will come. That is true to some extent except we have been conditioned to take it to extremes. Extremes that fail us over and over again. Though it has been conventional wisdom in the past we seriously need to reconsider this framework if sustainable  (and healthy) body transformation is the goal.

For me personally, I could care less if someones heart rate monitor says they burned 1,000 calories in a hike or 777 calories in a workout class.  Calories burned are not the concern. I care that you are creating a strong, functional body and not screwing up your metabolism.

I care that you go home and eat a dinner that is healthy, satisfying and does not erase all your hard work.

Here is the thing with doing too much cardio and drastically reducing your calories. Your body adapts. You drop your calories, your body adapts. You do more cardio, your body adapts. You stop seeing results, you eat less. At some point you can’t do more exercise or reduce your calories.

When you are doing excessive cardio you burn through your carb and fat stores, strip your muscles, raise your cortisol levels, and in turn slow your metabolism and stress your body. Your body responds by making it easier for you to store fat for your next long workout expenditure. With a low calorie intake at the same time you body freaks out because it starts to miss out on key nutrients and is not sure if it will have enough energy to survive. It leans toward more fat storing.

When you overindulge, which you will at some point because it is life and you can’t sustain restriction, your calories above that baseline metabolism that you now have created for yourself will be more likely to go to your fat stores.

What is the answer? Exercise smarter and move more. Eat enough to fuel your activity expenditure.

Keep your body strong and functional and your metabolism revving by lifting weights. Eat enough to fuel your body in return. We were meant to work in shorter more intense activities. We were meant to walk, to garden, to labor, to build, to climb, to play, to move. 

Mistake #3 Justifying your commitment to health

 

It is human nature to excuse, blame and validate our own feelings and thoughts to make ourselves feel better. We like to give away our healthy choice power even when the cost is our health. It makes us feel better if responsibility is not on us because it helps minimize our own pain. I get it. We all do it.

It is my friends birthday so I had to have cake.

I worked out so I deserved to eat a huge meal.

I had to eat that pizza because I didn’t want it to go to waste.

Here is a concept for you to try. Starting taking responsibility. For everything. In your relationships, in your job, in your daily routine and with your health! Even if you think it is someone else fault or there is a reason getting in the way, taking responsibility helps you find  solutions and you solve problems.

When you start to do this, you realize how much power, choice and opportunity you do have! Face you truth right now!

Our bodies DO NOT define our self worth but they do house these amazing souls that contribute to the world each and every day and I believe that health, wellness and fitness is a catalyst to so much more.

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When you start feeling better mentally and physically, other areas of life start changing as well. You may feel better, eat better, stress less, spend less, relax more, contribute more, help more. A simple transformation in your health can trigger changes in other parts of you life too and have a ripple effect beyond what you think you are capable of. 

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.

Much of what I am sharing today is what I have learned from reading and learning the past 4 years about training during and after pregnancy and having become certified from the Postnatal Fitness Specialist Academy which opens for enrollment today! If you are health and fitness professional, doula, massage therapist, ob/gyn, yoga or pilates instructor or simply are interested in postnatal training check out this course here. 

It is only open through this Friday so don’t miss out!

Whether you are a trainer with postnatal clients or seeking out more information about how to recover post baby and get back into exercise this course and this article is for you.

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.

Again don’t forget to check out the Postnatal Fitness Specialist course. It is open for enrollment today and closes this Friday, October 15th. Check it out here.