Tag Archives: fitness

Physical Fit: Powders and Programs and Pills… Oh My!

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I don’t really know about the rest of you, but I personally have noticed an uptick in the sheer volume of adverts and click baits pertaining to the weight loss and fitness realm. I don’t have any empirical evidence, but from the mere narrative perspective, there has been a virtual flood of infomercials and random articles that assault my desperate psyche every day. I shan’t even pretend to review the plethora of products out there. I actually thought of doing just that for a while. I considered actually sampling and trying various offerings from the smorgasbord of fitness fads just to see what was out there, but common sense (and lack of funds) won out on that argument and instead, I’m just going to speak in generalities and the observations I have made of the various pleas to our vanity, health, and desperation that I have made during my own journey of fitness acquisition (and no, I am by no means at my destination).

Powders

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The latest and greatest thing that has been suffusing the interwebs and social media has been the various offerings of what I will call the Power of Powders. By this, I mean the health food shakes and protein supplements and general liquid nutritional replacements that claim to support all your health and fitness goals. There are a lot of them, and they all have some similarities as well as having some significant differences as well. There are shakes to help you lose weight. There are shakes to help you build muscle. There are shakes to emphasize muscle definition. There are detoxes and microbiotics and macrobiotics and every other thing that you can imagine. Most contain some type of protein. The claim is generally that the addition of protein will satisfy the hunger on fewer calories as well as boosting the protein to fat and carbohydrate ratio of most dietary habits of the American public. Some are available at the grocery store and others from health food markets or GNC. There are others that are only available by subscription or via an agent (usually a friend or family member who becomes a vendor). The point is that all the shakes and powders generally have the purpose of replacing the solid food meals you eat with a liquid version, packaged in a tasty, milkshake-like solution. Some are actually supplemental to the normal meal intakes for people who are underweight or building mass and not getting enough protein in their normal diet.

I will not say that any of this is a bad thing. I have seen some products out there that have questionable ingredients, but for the most part, the popular varieties out there are not going to do you any harm to try them. Do they all do as they claim? Possibly. However, the important part here is to realize that we are not all of a piece, and you need to do your research (by the way, get used to reading that phrase). People are unique for the most part. We each have similarities. We are generally made of the same basic compounds and genetic codes (unless you are a mutant or have been infused with alien DNA… that is a joke, people, seriously). However, each of us probably has environmental and genetic differences that impact how we respond to various dietary elements; otherwise, we’d all be allergic to peanuts and gluten and lactose and any number of things identically. There are some people that can go completely vegan and be extraordinarily healthy… I’m not one of those… and others who to remove meat and dairy from their diets would cause all manner of problems. People have varying metabolisms and responses to how we use and store the nutrition we take into our bodies. What works for one person is not necessarily going to work for the next one. Sadly, we cannot all afford to go have genetic and dietary assessment to have a nutritionist design the perfect program just for us (wouldn’t that be nice, though). Additionally, we all have different preferences and what suits my friend over here, is not going to be my cup of tea… or coffee rather because any of you who know me are aware of exactly my preferences on that.

So, bottom line on powders? Do not judge your response to a product by how it performs with someone else. Just because Shakeology or Herbalife or Muscle Milk works for your friend, does not guarantee that it is going to be just the thing for you. It may not have the same effect, or you may not tolerate those formulas the same way. Does it mean that it’s a fraud or a scam? NO it does not. It means that the particular product is possibly not for you. Try a different one if you are intent upon a meal replacement or supplement. Just do your research. Meal replacements are governed by the Food and Drug Administration (FDA) and usually that means they have at least passed some level of testing, but others that are considered supplements do not go through the same rigorous standards (more on that later). So, do your homework first, before your expend large sums of money, and try it for a short span (again, before you purchase a lifetime supply).

Programs

Can I just say that insomnia is possibly the worst trait if trying to resist infomercial sales pitches about fitness programs? They all sound so simple, fun… the pounds will just melt off you in just 10 minutes per day!!! Um, yeah. Not so much, people. However, that is exactly what they want you to believe, and always, it seems, at times of day or night when you are most susceptible. Again, just like with the meal replacement/supplement thing, I’m not claiming all of these programs are fraudulent. I am saying DO THE RESEARCH before dialing 1-800-LUZ-UR-ASS (yes, I know it is too many digits) at 3:00AM and giving Peggy your credit card number. I don’t care how many extra exercise bands in fluorescent pink and lime green they offer to send you if you ACT NOW!

Most of the programs or exercise equipment promise things like “So, fun you won’t even notice you are working out!” and “In a fraction of the time you would normally spend exercising you will burn a gazillion more calories!” If you don’t notice, then it probably is not going to have the results for which you are hoping. Even the least strenuous exercise that results in firmer posterior or decreased inches in your middle make you feel something… usually sore the next day for a while. That’s just part of the muscle training process. When an exercise stops feeling being an effort, it’s time to change the routine and keep the body working. Anything different takes some getting used to, and if you don’t feel a little of “the burn” you probably aren’t causing all those slow and quick twitch muscle fibers to get excited enough to burn calories. Additionally, your body will develop a tolerance to the level of activity and it may not continue to work forever (remember my Plateau piece?). So, beware of the programs that promise results without effort. Chances are that they are going to cost more than they are worth, OR the claims that you won’t notice the effort are drastically underestimated. When you cannot move the next day, those DVDs will just start collecting dust.

There are some decent programs out there for home use. One that has caught on pretty readily (thanks to some good PR, brand name recognition, and target marketing towards wrestling fans and veterans) is DDP Yoga. All the reviews indicate that the program is pretty easy to follow and provides workout that has some decent results, but you know how I found that out? I did the research and read what others were saying… the good and the bad. There are also a number of free programs with YouTube videos and subscriptions that allow you to get new workouts and articles every week, such as Fitness Blender. These usually are simple exercises that you can do at home, and generally do not take more than half an hour (sometimes less) for the whole workout. For those who prefer to go to a gym, ask if there is a trainer that works there. Many places have a trainer on staff that can help design a program to achieve the specific goals you want. Some may have a fee for that service, but others, like Planet Fitness provide this as a free service to members. So, before you dig for your wallet and phone in the wee hours at the behest of the fitness guru touting the efficacy of their Fat Burning Program GUARANTEED TO LOSE FAT, do a little research. Take some time to see what else is out there.

Pills

This one is the absolute worst, in my opinion. We have become, in American society, the pharmaceutical and supplement dream. It seems that everyone is looking for the miracle pill that will make all the negative aspects of our lives go buh-bye. And, yes, that is absolutely a generalization… broad and sweeping and probably doesn’t apply to every single individual in the country, but there are enough of them out there to make it worthwhile for the shysters, cons, and snake oil salesmen (and women) to continue their patter like side show barkers trying to draw the moths to their particular flame. Why on earth would we expend physical energy and restrict eating what we like if we can just take a pill or sprinkle something on our food and make that food skip the storage as fat portion of the program? Sure would be a whole lot easier, right?

Remember how I said I was going to talk more about supplements and the FDA issue? Yeah, this is that portion of the program. Many of the miracle pills and solutions that are advertised for fat loss and weight loss fall into the category of a supplement. They have been categorized as such rather than as a medication or a food which would be governed by the FDA. Again, I’m not going to go through the enormous list of various pills that have been advertised as “fat-melting” or “appetite suppressing”. Most of the time, these little gems are either diuretics (meaning they make you pee, thereby losing water weight), have a form of stimulant suppressing appetite (and making you pee), or have some sort of fat blocking compound that causes your body to excrete said fat (think Olean and some of the “anal leakage” tales). Others are cocktails of vitamins and caffeine that rev your energy levels (if you don’t mainline coffee like I do). Many are pretty harmless for the normal healthy adult, but sometimes, not so much.

Usually, when it comes to the miracle pills, the advertisement or infomercial will spout a mouthful of jargon and sciency-sounding hogwash that includes actual chemicals in the body like Leptin or Ghrelin and pontificate upon some theory of how the manipulation thereof will result in dramatic body-composition changes. Occasionally, there will be some repackaged manure about high levels of Vitamin D or B or Omega 3 compounds for which they will give you a free trial (you just pay shipping and handling), and can cancel at any time if it doesn’t work. What’s the harm in that? None at all, except that they frequently charge your card astronomical sums of money when you forget to cancel the automatic refill and the shipping and handling probably paid more than the cost of manufacturing and shipping. Additionally, because they have classified their product as a supplement, they may not have been over-careful about adherence to health regulations. Be cautious. Sing it with me all together, now… DO YOUR RESEARCH! Be wary of claims that seem miraculous and contrary to the laws of physics and nature. Listen for phrases like “It is impossible to lose weight without this product!” If it sounds too good to be true, guess what? It probably is.

Click-Baits

What are they? They are those eye-catching headlines or lines in your social media feed that say “5 FOODS NEVER TO EAT WILL LOSE BELLY FAT” or “MY SECRET TO LOSING 30 POUNDS IN A MONTH” or “THE HOLLYWOOD SECRET THAT NO ONE WANTS YOU TO KNOW!” We’ve all seen them. Most of us have clicked on them at least once… well, I have, and I’m not too proud to admit it. The problem is that when you get in there, it is all of the stuff I have mentioned above: Some eye-catching pseudo-science with a trustworthy person in a white lab coat talking about their amazing breakthrough that the government doesn’t want you to know, or maybe even some snazzy animated illustrations to explain how their product or program or powder blocks your fat-making body and will turn you into a god/goddess.

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In the modern era where obesity has become a disease that everyone seems to catch (at least in western society and the “first world”), people become frustrated and desperate to lose weight and conform to the modern, western view of beauty. The charlatans of the world prey on that desperation and know that most of the people in the world who have been frustrated by their own attempts will not do their own research and prefer a nice packaged version that is easy to digest and understand… and of course will not require too much time and effort on their part. As my friend says, humans will eat the candy if it is packaged prettily and put before them. So many people want an easy way. Others have tried and failed so many times that they are willing to believe in anything if it will let them have some success in their weight loss and fitness efforts.

Ideally, everyone out there should do the work, read the research, understand what they are reading, and try different things until they find the right formula that works for them. But that takes time. That takes effort, and too many people want someone to boil it down to a simple format. They prefer for someone else to take all the available science, assimilate it, simplify it, and regurgitate it in a readily understandable form. Most of the time, the result is crap; boiled-down stinky crap. Weight loss and physical fitness have become the spiritualism movement of the 21st Century. It isn’t all fraud out there, but you need to debunk the stuff that the charlatans are dishing out. Do the work. Read product reviews (somewhere other than the website owned by the seller or company manufacturing the product). Sift through the technobabble and garbage science, and look for the reputable. Also, watch the customer testimonials. These are generally the most dramatic changes and chosen for that reason. If you read the fine print, you will often see “Results vary” or “Results not typical”. For people who had more than 100 pounds to lose, frequently any change of lifestyle to something healthier will prove more dramatic than for those who have a few pounds to shave off.

Remember, not all the powders, products, and pills (even if they are legit) will work for everyone. So, be savvy and cautious and get fit in a healthy way, AND check in with your primary care physician before starting out on any fitness or weight loss lifestyle change.

Physical Fit: Scathing Rant Commencing in 3…2…

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So, I have tried not to become one of those people when it comes to my physical activity and fitness regimen, but today truly tested my metal.

I’ve recently changed up my routine workout schedule. A few different circumstances contributed to the adjustments. The primary reason was my move to a telecommute status for my job that put me within five minutes of my gym. Whereas previously my workout waited until the end of the workday when I stopped on the way home (because my office was inconveniently far from the gym to go during the day), I now have the ability to run to the gym for a mid-day workout break during my lunch hour. Another reason for the schedule shift was that my former choice of the after-work-workout was popular with a lot of people. The gym was crowded starting at around 5:00 P.M. If I didn’t get to the gym before that time, it was very unlikely that I would find any of the cardio machinery (elliptical, treadmill, stationary bicycles, or stair climber) free. The same could be said for the various resistance and strength training machines, and don’t get me started on the circuit training area. Needless to say, with my late in the day meetings, project, and door-knob questions from staff, I rarely got to my gym in time to get my turn at the necessary activities. It was frustrating, to say the least, and a recipe for fitness failure if I allowed it to be. Therefore, my change to a mid-day workout was an unexpected blessing. It is glorious. I practically have the whole place to myself, and I get in a full workout in the time most people get through lunch.

I fear that even this brief period of blessed freedom and isolation in my fitness has led me to a sense of complacency. I’ve become accustomed to my privacy and freedom of the unpopulated daytime gym. I have taken for granted that I have the run of the place. I mistakenly assumed that my frustrations of the gym-etiquette-deficient were behind me. Today, that cherished feeling has been decimated … decisively.

First, I got rather a later start than normal, but I was still at the gym shortly after the normal lunch hour. As usual, my chosen temple to physical fitness was practically empty. I was immediately able to get an elliptical machine for my run (yes, this is how I run because I’m old, and I have knees that still haven’t forgiven me for the mistreatment of my youth). So far, so good. After my usual three miles, I moved to the circuit training area.

  1. I just heard the groans from some of my more dedicated fitness experts among my readers, but here is my defense:
  2. I don’t do the circuit training every day or even every workout.
  3. I do practice “muscle confusion” and switch things up between leg day, torso, abs, etc.
  4. When it comes to a lunch hour workout, circuit training is a great way for me to get in a full body workout to start my week.

Back to my tale… I went to my blessedly empty circuit training area. There is absolutely nothing more frustrating than trying to do circuit training during the busy times of the day. Sadly the circuit training area is the one place in a gym where, for some reason, people tend to congregate and socialize after work (which was one of my frustrations with the after-work-workout). This is a serious problem for someone who is trying to stay in their groove (“Beware the groove… beware the groove…”).

For those that are unfamiliar with the circuit training, it consists of a fenced-in area with a series of resistance/weight machines interspersed with steps or other cardio activity that are laid out in a particular order allegedly to maximize the muscle isometrics (the science jury is still out on that one). The point of this is to work on strength and tone while keeping the heart rate in a target zone. There are arguments in the fitness community about the value of this, but for me, it seems to be a good option (especially, again, when pressed for time). My approach to circuit training, and why it is the perfect solution to a lunchtime workout for me, is to do the resistance machines in order (as one is supposed to do). I generally do three sets of 12-15 repetitions on each one, but I don’t do the steps in between every machine. I usually just monitor my pulse and use the cardio to boost it if it drops out of the target range. The exception to this would be when the circuit training area is totally hoppin’. I then follow the prescribed routine to keep from disrupting the flow for others… or I just avoid the circuit training all together and opt for the other machines or free weights available outside the area.

There I was, in the circuit training and starting to work my way around the area from machine to machine, checking my pulse and using the interspersed steps in between… I had worked my way around to the military press machine and just finished it. I took my pulse and found that I was still in the target range. Completely in my groove, I moved with determination to the next machine. That’s when it happened…

He walked into the circuit training area with loose, saggy (and probably more-expensive-than-they-should-have-been) basketball shorts. Ball cap on backwards and sporting a t-shirt with the sleeves cut out. Before I realized what had happened, he stepped between me an my next machine. That’s right, he skipped the rest of the circuit completely, just cut me off in traffic and sat down to do some bicep curls accompanied by impressive huffing and grunting. At this point, I had the option of skipping past this machine to the next in line or use the cardio step. As I paused to reflect, another of the species came over to stand next to the first and slid into place at the machine as the first finished his set.

Suddenly, I had a completely overwhelming urge to be an ass… or kick one. I pictured myself delivering a champion, thermonuclear wedgie accompanied by a firm flip of the reversed baseball cap perched on the head of the original douchebag. I also pictured walking over and just standing there without saying anything. If either of the Neanderthals asked what I was doing, I would calmly explain the purpose of the circuit training area and excuse their ignorant rudeness as “I am certain that your egos have cut off the blood supply to the part of your brain that governs your ability to read or think or have manners.” My final fantasy option was to go over to one of the empty bicep machines that were just outside the circuit training area and visible to the pair of them proclaiming loudly as I did so, “I wish there was a bicep curl machine somewhere outside the circuit training area!!!”

I, of course, did none of these things, satisfying though they might have been.  Instead, I heaved a great sigh, gave them a patented Ginsu-knife-eye-of-the-basilisk-witch-whammy glare, walked to the abdominal area to do some oblique work, and then finished up with another mile on the elliptical. Somehow, while much more righteous and mature, I’m pretty sure the imagined actions would have been a good deal more fun. BUT I would like to be able to continue using my gym, and taking the high road probably was the wiser option. However, for any of you out there reading this, be aware of the people around you and have some bloody manners!

Here endeth the rant… As you were.

Physical Fit: Your Charts Do Not Define My Feelings

While the majority of my entries on this topic have been a collection of anecdotes and observations about a middle aged woman’s efforts to shed some undesired adipose tissue and maybe acquire a healthier lifestyle along the way, there is really more to all of this than exercise. And, no, I’m not talking about dietary changes either (though stay tuned, because that is coming… go ahead and groan). I’m actually talking about other parts of health and wellness that include healthcare professionals.

Yes, I’m going to talk about going to see your doctor. Before you start to close the browser window, just hear me out (or at least continue reading).

Healthcare in the USA is a bit of a trigger point for some emotionally charged political discussions. I am NOT going to be dealing with those issues here¸ other than to say the government is pushing for everyone to have some sort of healthcare coverage. Again, not going to talk about the merits of how they are doing this. The point being there are more people who are complying with the mandate to get insurance, though not enough are financially able to do so as it stands.

Most health plans (I won’t generalize to ALL) actually cover preventative care at 100% or at least at a higher percentage than “sick call”. Preventative care is your yearly check-ups, routine labwork, cholesterol and triglyceride checks, colonoscopies (at certain ages), gynecology checks, and mammograms (again at certain ages). Some even give you incentives to get these things done. Regardless, part of living a healthier life and pursuing any sort of physical fitness means being aware of these factors that impact health and taking the steps to stay healthy and catch anything that might be a sign that something is not right early enough to do something about it.

However, visiting the doctor is not without its “slings and arrows,” as I discovered when I was being appropriately health conscious and having a bit of a check in with my oncologist/hematologist (not all my medical interactions have been preventative, unfortunately). Part of these visits, aside from the vampiric portion of the program (that part where they take what seems to be all of my blood for their own purposes and then tell me that I’m anemic), is to weigh me. I will tell you, that while I am not the epitome of vanity, I dread those damned doctor scales every time.

Unlike the spring or digital version of the friendly (or not so friendly) bathroom scale, these monstrosities compound the insult with injurious placement of little weights at varying degrees to measure and using lever and fulcrum with little leaden weights to accurately determine the amount the body weighs in response to earth’s gravitational pull. Keep in mind; you are being weighed without the psychological benefit of removing shoes and clothing to ditch a few extra ounces. Yes, I know they are more accurate, but seriously? Watching the nurse wait to see if the indicator rises or falls below the midline and trying to imagine myself being light as a feather or holding my breath as if that would possibly make the numbers go in my favor… she reaches out and keeps adjusting… adding more and more weight and sliding those little bastards further towards the end to balance the leverage against my ponderous mass. It is a humiliating experience. Not merely just watching the numbers is agonizing but also because, in this particular case, the scales in question are in the high traffic area right next to the counter where the next appointments are scheduled and the “checking out” ritual occurs. So, everyone passes by and can view my shame… it is very unlikely that they give two rips about my weight, but it is just the perception, you know.

So, while I have not the svelte or willowy physique of a runway model, nor do I have claim to the hourglass figure of Marilyn Monroe, I am a solid specimen and as I have been working out there are fewer bits that jiggle than there used to be. Since embarking on my fitness journey, I have shed a few pounds, but not any drastic offloading of weight, as the scales do attest. I am, however, what is considered tall for a female. I am about six feet of human female, and I have always tended to be more on the athletic, Amazon build than otherwise. I’ll even share with you the actual number that was on the aforementioned apparatus: 194. So, like I said… solid. I will not be blowing away in a good gale nor will I have any problems remaining firmly grounded upon the earth.

Anyhow, after the weighing in process was complete, I waited in my appointed examination room for the appearance of the doctor (or more likely one of his myriad of minions). Sure enough, in walked one of my medical staff with my chart in hand. All in all, the results were in my favor. My values were the best they have been in many years. I basked in the glow of all the positive praise of my good health when I happened to glance down at the chart and my eyes riveted on one diagnosis… OBESITY.

Yep, that is what it said. I will admit that from that moment, no other words or information permeated my brain. I was stuck. I had been labeled as obese. I couldn’t tell you what more was said before I took my little paper to the desk to schedule my next follow up. I mechanically responded to questions and took my appointment card. I wandered in a trance-like state to my vehicle in the parking lot and made my way back to the office. For the rest of the day, I ruminated on this term: Obese. I immediately saw it as a criticism, and I pondered what more I could do. I had changed my lifestyle and been working out. I was tracking every morsel of food that entered my body. My medical provider had labeled me with an unhealthy, primarily self-induced condition that could have devastating impact on the rest of my physical health. I work in the healthcare field. I see this term applied all the time. I know what it means technically, but while as a clinician I know the terms and criteria of the diagnosis, I also cannot rid myself of the emotional connotations of the term in our society.

Think about it. What do we think of when we hear “obese” or “obesity”? Immediately, we have the image in our minds of the lazy, couch potato with rolls of adipose tissue bursting from the straining fabrics and elastics of their clothing while they continue to absorb billions of empty calories and high fats from junk food and sodas. Admit it. That image is there.

Clinically, what that term means is that on a chart somewhere in a text book, on a wall, in a computer program, there is a BMI that corresponds to weight and height and some assigned level of normalcy or healthy. BMI stands for Body Mass Index and involves some mathematical gymnastics using weight and height to give a number by which some medical professional can determine your health risk due to carrying unnecessary poundage… or conversely have concern that the patient may be underweight and suffering from malnutrition due to starvation. There are tons of BMI calculators online. There are also a plethora of charts that show what constitutes a healthy BMI range. Strangely, not all the charts appear to be in agreement. However, while they do not all seem to agree with where I fit in precisely, they all appear to think I weigh more than I should.

I left my oncologist’s office less focused on the positive aspects (namely my blood pressure being 98/60 and my blood values representing me as all but the perfect specimen of hematologic health) and instead, completely obsessed with the “obesity” word. In my mind this word had taken on a character and importance of a proclamation from heaven. It destroyed my whole day. It’s true. I had the pervasive emotional funk wrapped around me like the proverbial cloak, and I’m pretty certain that there was a black cloud hovering over my head that shot lightning bolts at passersby. True story. Ask my staff. Some are still recovering from their burns.

Eventually one brave soul actually asked me what was wrong, and to my extreme shame, I told him… “I am obese…”

This admission and declaration attracted the attention of another friend who stopped in his tracks and the two stood there staring at me as if I had grown a second head or possibly a second ass since my weight was the apparent issue. Their continued appraisal was beginning to make me uncomfortable when they both responded with “What?!?” I repeated the shameful statement, and to my amazement they just started laughing. I did not particularly appreciate the humor in this case, but then they started both talking at once to declare the complete inaccuracy of the diagnosis. I explained to them where I had seen it and how it had been determined. Both of these guys have some knowledge of the fitness realm, and finally they were able to tell me why what I had seen was ridiculous. It seems that these charts to which so many of our medical professions are adherent fail to take into account muscle mass and fat to muscle ratios. My friends recounted various individuals who were the epitome of fitness, weight trainers, and body builders who were by these charts considered obese because the chart compares weight to height… and nothing else.

Finally, they asked me how I felt. And I had to actually consider it. How did I feel if I ignored that word that was still indelibly burned into my temporal lobe (obese…ob-ese…o-b-e-s-e…)? I thought about it. I felt pretty good. I can run three miles without wanting to die or feeling that I am expiring. I go to the gym five or six times a week. I seem to have more energy. I’m eating better. I notice that some of my clothing fits differently than it formerly did. So… yeah, I’d have to say, I feel pretty good. Why did the numbers on a scale have that power over me?

And that… my friends, is the moral of the story. Those numbers and charts and scales are not always the best measure of overall health. Do I suggest you ignore them all together? No. But I do believe that there has been too much emphasis placed on how much a person weighs instead of body composition, muscle and bone density (especially as we get older), and the feeling of wellbeing and fitness. What matters to me is that I continue to run and do my strength training and feel healthier and keep my blood levels and vitals where they should be. Too much attention to the numbers on the scale can lead to eating disorders and vicious cycles of weight loss and gain that is unhealthier than trying to be more active and eat good things.

If you, like me, are struggling with the numbers on a weighing device, try taking a break from it. Try using other body measurements (yes, like with a tape measure). If you have access to body fat calipers, use them. Keep a log of your activities and truly assess how you feel when you are physically expending energy. Make that scale a once in a while thing instead of a daily or even weekly thing. Realize that we are all different in our composition and that the charts are designed based on the averages and sometimes are not even using the most updated best-evidence models of health. I personally still have some pounds to shed. My knees tell me this, not the scales or charts. I focus now primarily on my lifestyle not my weight. I have declared to all that the charts will not define how I feel.

Physical Fit: Um… Can Someone Please show me the Plateau Exit?

Well, it was bound to happen. I’m no stranger to the weight loss/fitness battle, and plateaus are just part of every journey towards better health. Since I experienced my inaugural physical fit, I have experienced pretty consistent progress… until just in the past couple of weeks. Whether it is the autumnal allergies that seem to be depriving me of oxygen (with the elephant that has taken up residence on my chest) or the apparent lack of coordination resulting in a couple of embarrassing injuries (twisted ankle from falling off my shoe and a strained boob… yes, strained boob! Go ahead and laugh),  I found myself slowing down quite literally, with an inability to perform to the same levels as I had achieved, and I just plain hurt. And though weight loss was not the entire goal of my fitness journey, it was part of the original plan. That stopped as well; came to a screeching halt.  So, it seems that I find myself on this butte, hoping that I can find my way out of the sluggish lack of progress.

As usual, with this type of situation, there is no lack of helpful and and sometimes less than helpful advice available. Aside from the widely conflicting explanations available on the internet itself, there are friends and family members with a plethora of contributions to the mix. I have heard them all at this point.

You are eating too much.

You aren’t eating enough.

You need to do more strength training.

You need to do more cardio.

Drink lemon water.

Fast for a day.

Are you stressed?

You name it, I’ve read it or heard it. There are so many offered options for “LOSING WEIGHT FAST!!!” and “Meal Plans for Fat Burning,” the mind boggles. Often these little gems involve a price tag. The truth is that I have been desperately seeking any and all information that might provide an alternative to my own sinking suspicion that I am fighting a losing battle against an aging metabolism (not to mention reaping the benefits of fighting rollercoaster weight issues my whole life). Well-meaning friends have tried to be supportive and helpful, offering their variety of experiences and winning solutions that have worked for them. I am grateful. Truly, I am. However, my recent influx of contradictory advisement has created a maelstrom of info-overload that threatens to breach the boundaries of my cranium. The bad part is that the frustration was starting to work its evil magic upon my mind and whisper the sweet nothings that say “See, it didn’t work. You should just give up. Here, have some chocolate.”

That is where the true negativity of plateaus get us. We are human. We like to be rewarded for our efforts and see that our hard work has achieved what we intended. When that doesn’t happen, it is very tempting to give up. The common sense philosophy would be, just power through it, and you should get right back on track. BUT… how long do you power through? What happens if nothing seems to jump start the process again?

My research and introspection have turned up the most likely culprits in my own situation:

1. Age – Whether I like it or not, I have reached an age where metabolism is not my friend.

2. Gender – Along with the age demographic, I’m female. Hearing me roar is all well and good, but as women, our bodies like to hold on to adipose tissue and our male counterparts on average have less resistance to offloading pounds.

3. Eating habits – Yes, I watch my caloric intake, but for increasing metabolism, I need to eat small meals more frequently. Therein is my problem. My work schedule sometimes results in forgetting to eat until it is time to go home in the evening. Not good. I’m starving my body and putting it into “starvation mode.” Not to mention that I am just starving and hangry and end up eating more than I should.

4. Stress – There has been a lot said about stress hormones, like cortisol. It is true, cortisol is increased when we are stressed. Cortisol is really helpful in stressful situations, allowing the body to break down glucose and activate it for use (fight or flight, you know). The problem is that when we maintain high levels of stress (and high levels of cortisol) over time, the hormone works against us and can break down muscle tissue and result in fat deposits (especially in the mid-section). We also end up craving a lot of simple carbohydrates and sugars. Bottom line? I’m stressed… for a number of different reasons, and it isn’t helping my little plateau issue.

5. Sleep – This goes with the stress issue. A recent discussion with a friend reminded me of some of the important functions of proper sleep. It isn’t just a matter of rest vs. fatigue. Sleep, or rather the deeper levels of said sleep, allow our brains and bodies to dump the excess cortisol and “reset” in order to start all over again for the next waking cycle. Lack of sufficient sleep or unhealthy sleep habits that disrupt the normal sleep cycle prevents the cortisol dump and we start out the next day at a higher cortisol level. Sleep is not my greatest skill either. I generally do not get enough of it (per recommended standards) and wake up several times per night.

So, those are my big five: The most likely reasons that I’m hitting the plateau, but I also wanted input from someone I consider very knowledgeable about fitness, because my plateau has not been solely about the scales. It has also been something I’m experiencing in my performance with cardiovascular training and strength training. My friend had some incredibly helpful ideas to contribute. First, he confirmed that not all beings are created equal, and that what works for some do not work for all… Thus, I need to pay attention to my own body. However, he did indicate that habit and getting into a regular pattern with our workouts is the enemy. He talked primarily about “muscle confusion” as the weapon to use on this enemy.

Our bodies are incredible machines. They adapt and learn. The human body is going for the most efficient use of the resources available. Engaging the same activities over and over provides just the opportunity for our body to adjust to save calories. So, we need to confuse the muscles. How do we do this? Change up the work out and don’t get into a rut of the same routine day after day. Using different types of activities helps, but focusing on different muscle systems on different days will keep the body guessing and prevent it from shutting down the metabolic systems for efficiency or developing a muscle memory that will limit the benefits of resistance/strength training.

So… thanks to helpful friends, review of high school biology, and a perusal of YouTube workout videos; I have my new strategy and game plan. I am going to check in with the fitness trainer at my gym to work on updating my initial plan. I am going to focus on muscle confusion by focusing on different muscle systems. I will be more consistent about my meditation practice and have at least 20 minutes per day, and I will attempt to get more consistent sleep (that may be the most difficult task). We’ll see how well it works and how faithfully I follow the plan. If any of you are feeling the plateau blues or experiencing lack of motivation for starting (or restarting) healthier habits, realize that we are not alone, and we can find the exit to get us off the plateau and back on track!