Tag Archives: #physicalfit

Physical Fit: The Long Road Back…

So, I haven’t really posted in a while. A lot has been going on, to be quite frank. Work and life… and work… I have just let time get away from me.

I observed, when going to my gym one morning, that someone had written a quote on the white board that they have hanging on the wall for encouraging words and announcements. It said, “Your body can do anything. It’s your mind you need to convince.” It took me some time to figure out to whom we could attribute this little gem, but it turns out it was a modified version of “The good Lord gave you a body that can stand most anything. It’s your mind you have to convince,” which apparently Vincent Lombardi said.

Ignoring my perpetual nerdiness and need to find source references for words that are not coming from my own brain, I had to think about the adage for a while. I ruminated about it, in fact. I appreciated the underlying message. We’re often our own worst enemies when it comes to change or doing things for our betterment. I find that I can argue myself out of chores or things that I really need to be doing. If I could debate so well in a public forum, I could run for office. However, that doesn’t mean it is a good trait. And it isn’t just me… I know this. I have friends, family, and patients. All of them will know that there are steps that they need to take in order to manifest the changes that they badly wish to have in their lives (better health, more life satisfaction, financial stability, etc.), but without fail, when it comes to those initial, sometimes painful, first steps… I hear a bunch of, “yeah… but…” So, I get it. Get your mind on board with the project, and the rest will follow, right?

And that brings me to the second side of my ruminations. I’m here to tell you that my mind has been “on board” with getting back to my pre-surgical state of activity and fitness. I was chomping at the bit, as they say. I couldn’t wait for my doctor to give me the “all clear” to get back into my routine. The body had some alternative points to make about it, though.

In truth, I fully expected to be back at ground zero, so to speak. I had been largely inactive (unless you count my regular 250 step laps around the downstairs living areas and my adventures in showering those first couple of weeks) for nearly two months. Given my age has severely depressed the former bounce back ability I once had, I truly did feel that I was likely to be starting back at the beginning. That, I am happy to say, was not the case. My first day back at running, well elliptical-ing went well better than I had expected (maybe those laps around the kitchen island were useful after all). I was slower, and the “distance” was less, but I was able to go for my full time without feeling too bad. I was cautiously optimistic. I felt like maybe this whole climb back to the top of my game might not be as much of a slog as I feared.

But then… reality reared it’s ugly head. “You were gutted like a fish. You’re core muscles torn asunder. What the @#$% did you expect?!?” I tried to lift some weights (once cleared to do so by my surgeon). I’d been curling roughly 25-30 pounds prior to my illness. I was benching 125-150. I knew I was not going to be jumping right into my pre-surgery routine, but I was truly unprepared for what my body decided was its limit. I could barely do 10 pound dumb bells. That’s barely a gallon of milk, for heaven’s sake! I know that is is completely normal. Start slow. Work your way back. But I couldn’t manage more than two sets that first day. It wasn’t my mind. My arms literally would not move those weights hanging off the ends of them. I could barely keep my fingers clasped around them and avoid dropping them heavily to the floor. (Who knows, if I had dropped them, I likely wouldn’t have been able to pick them back up.)

Back to our friend, Vince and his helpful tips about mind over matter. The key word that is in Vince’s words that was left out of the encouraging quote by the anonymous contributor at my gym would be “most”. Vince didn’t say “anything” or “all things”, he suggested some natural limitations. There are some things that the body cannot do. Granted, these are sometimes things that we can train the body to do over time, but I had to be patient and willing to let my body heal. I had to wait for my upper body muscles to build back the strength. I couldn’t rush it. I couldn’t push it (found out the hard way what happens when I do). I had to exercise some patience (probably my biggest challenge weakest attribute) and trust that with time, I can improve my performance again. Maybe I’ll even surpass my previous summit. It just may take a bit longer than I’d hoped…

Physical Fit: The impatient patient

It has been said that doctors, nurses… well almost any healthcare professional make the worst patients. I can probably, and shamefacedly, admit to being precisely that. I am no exception. I can say that being on the other side of the desk, treatment, etc. just does not suit my own proclivities.

I wonder sometimes if it is just part and partial of the nature and personality of an individual choosing the healthcare career path, or if it is something that happens because we’ve come to know too much, or perhaps, more likely still, we prefer to be in control of the situation than being forced to let others control the situation for us. Yes, we are as a species slightly control-freakish.

Without going into the the gory details, I recently was forced to undergo major surgery. I’ve been lucky in my life to have not been subjected to the skills of surgeons (excepting maxilofacial and oral). I still have tonsils and appendix. Let me tell you now, it is not something lightly approached to have a “right gutting” as my spouse has quaintly put it. Even when it is for the purpose of correcting a more serious issue (as in my case), which ultimately will result in improved overall health (I hope), it can be way more of an impact to the body and life than you might otherwise expect given all that is said about modern medical procedures. It probably didn’t help matters that I am blessed with some rather inconvenient allergies to most pain relieving medications. This resulted in me being a challenge for anesthetists and nurses to find a way to manage my rather excruciating post-op discomfort… (remember the “right gutting?”). That pretty much is all I will say about the adventure of the hospital and my rather stubborn desire to escape back to my cave where, like a wounded animal, I felt I could lick my wounds and snap back to being almost human.

And about that “snapping back” thing… This is where my patience at being a patient has been sorely … ha! (see what I did there)… tested. As those of you who have followed my journeys and ramblings these few years may have noted, I have become a rather active gal. Part of this was due to my increasing dismay and the middle-aged spread that had overtaken my body in a way which displeased me greatly. At least, that was probably the main instigator of the fit that I pitched, but over time, the running and lifting things had also become a comfort and source of stress relief (no, I sincerely never actually thought those words would come from my head).

Suddenly… like literally in the course of about 90 minutes in an operating theater, I went from active to forced inactivity projected for 6 to 8 weeks. Of course, I had this delusion that I would not require that much time. I mean, for real, I went in with pretty good physical condition… well, as far as eating right and exercise, always excepting the actual source of the problem which required the surgery. Somewhere in my head still resides this person who thinks she is still 20, or maybe even 16 and can just bounce back from any injury.

And boy howdy, did I receive some strong-talk info to the contrary from my poor beleaguered body so recently traumatized (though therapeutically). For a while, the whole pain thing made inactivity tolerable because moving was not tolerable (neither was many bodily functions over which there is relatively little control… but I digress). Finding out that your core muscles are engaged or used for things you probably never consciously thought about was not fun: Walking upright, standing up, lowering oneself to a seat, or even trying to stay upright in a chair. Who knew? Sneezing, coughing, even laughing would cause less that pleasant reminders that I had an abdominal injury. Point of fact… it hurt. A lot.

However, time does heal some wounds… at least, it has for the physical ones I sustained. I started walking about more and doing little things for myself… showering and getting dressed, for instance. So, while the pain became less and less apparent, the fatigue from recovery and blood loss still kept me from my normal existence. Impatience raised its ugly head every time while I chastised myself with “Seriously, you used to run 5 miles, but you need a nap from putting on pants?!?” All the while, my friends and family were providing the background singers to my body with “Take it easy… you know you just had surgery, right?”

Did I mention I’m inpatient, and not a good patient? I tried to push myself, to which my body stood its formal and rather insistent objections by placing my ass firmly on the couch for a full day to recover from that little effort.

But I’m getting there. Truly. It’s been almost 5 weeks. I’m still not allowed to run, lift, or sing (yes, sing… can’t strain the abdominal muscles). Hopefully soon. Not being able to work out or run has driven me, ever so slightly bats. I’ve watched almost every documentary available on Amazon Prime, and I’m really quite ready to be off my sedentary butt and getting back to it, but I must wait… So, for now, I will find other ways of discharging my stress, and I remain somewhat impatient as a patient.

Physical Fit: The negative about body positive

What I am about to say is by no means original or earth shattering. It just isn’t. I’m not the first to notice some of the less healthy bits that have come about due to what has been dubbed the “body-positive” movement.

Now, before anyone starts in on their defense rebuttal and argument strategies (which everyone in this day and age is wont to do, because we don’t actually listen anymore… but that is a different post for another day) hear me out… or read me? Or whatever…

The movement has been called Body Positive because it was intended to promote appreciation for the natural form without being forced to the ideals of a society that appears to be entirely divorced from the reality of the human body. It was a movement to combat the push to get people to make unhealthy choices about their eating or behavior merely because their own physical appearance was outside the perceived ideals of society. It’s a great philosophy… on paper… in an ideal world. For the most part, I agree with the premise of being positive and feeling good about who you are without having to harm yourself physically trying to fit into unrealistic silhouette. I do not think that everyone should look the same or even be forced into the unnatural confines of a body that is unhealthily restricted or genetically impossible. Women (and men) have had society’s physical expectations thrust upon them since, probably, the dawn of time. The sense of what is or isn’t attractive (if we believe all those science types) should be defined by that which makes for healthiest reproduction and genetic superiority. Yes, I said that. Where it all seems to have gone a bit tits-up was when the definition of “success” was less about the superiority of physical genetics and more about Who’s Who (back when you couldn’t purchase your way into the register).

So, as a species we went from strongest, healthiest, most likely to survive to reproductive maturity… to whatever was the most popular and most in the public eye, regardless of physical health. Technically, this is probably still about what was at one point going to survive or at least make the most attempts at reproduction (popularity and financial success/stability can work their wiles on many). This resulted in some fairly ridiculous fashion trends that included emaciated appearances or even the complexion and frailty of tuberculosis. And don’t let’s get started on corsets for women and men. The human race has pursued some seriously peculiar trends. Still, times change, attractiveness and fashion changing right along with them. Eventually, the time came that people got fed up with the unrealistic and unhealthy expectations.

All of a sudden, people were encouraging young women… and men… to focus on being healthy and appreciating their body rather than adopting unhealthy practices in attempts to replicate body proportions that are frankly impossible to achieve with merely a good diet and exercise program. Many people started appreciating their own bodies and sharing that with others (thanks, social media). The Body Positive movement encouraged people of all types and shapes and sizes to appreciate what is good and healthy about their own bodies rather than being self-critical and self-loathing based on societal expectations. The movement created an upwelling of acceptance and a cheer heard from normal, average, non-supermodel bodies around the world said “Go us!”

What could possibly go wrong with that?!? Well… like any good, positive, and supportive trend, there is always the “over-do-it” principal and, of course, the backlash. Anything that humans create that is healthy will generally be taken to an inappropriate extreme and used improperly by some. And that, my friends, is pretty much what happened. For all the great job that being positive about our bodies did to combat eating disorders, body shaming, and dispelling the myths of only “thin can get in,” there were those who used those good intentions in supporting, validating, and maintain frankly unhealthy habits. Healthcare professionals were lambasted for certain recommendations for patients who could benefit from healthier lifestyles as being demeaning and “fat-shaming.” While I do not claim that all healthcare professionals are without flaw, I also believe that they try to work towards the best health outcomes of the patients in their care. Most (though definitely not all) health providers base their diagnostics and recommendations on more than general appearance or the visible expectations of society. So, when they suggest certain actions, it isn’t just because they think you look unpleasant in your clothing (or out of them). Usually, it also has something to do with lab results. Additionally, the attempts to be more positive about all body types, sizes, and shapes had the back-lash effect of what some called “skinny-shaming.” Folks who might be more in line with thinner ideals or even more on the underweight side started catching some of the negative comments and frankly critical feedback. From the days where the “chubby kid” got bullied, the shift has come to making insulting comments about people who have difficulty putting on the extra pounds. For those who might say, “Hell, I’d love to have that problem…” it can be a very serious issue that results in bone deterioration and other health concerns.

Additionally, the word “diet” became a focus for anger and people said that you cannot follow a diet and be body positive. I get where they are coming from, I think. After years of crazy crash diets and ridiculously extreme weight-loss programs that took people to levels of starvation and encouraged eating disorders, the word diet became a word that meant cutting OUT or cutting caloric content significantly. Let me say this: “Diet” refers to any program or menu of suggested eating. Diets can be constructed to gain weight. Diets can be developed to address particular health conditions. Telling someone who actually does embrace their own healthy body (whatever that body looks like) that they are not body positive because they are following a diet is as bad as those who the body positive movement originally arose to combat… and now… I need to stop that rant.

What is my point? I guess what I am trying to say is that good ideas with the best of intentions can always be taken to an unhealthy extreme or abused. That doesn’t mean we should just toss them. However, it does mean that perhaps we should take them back to the purity of the original intent. Healthy is where it is at, folks. The measure of health is not always immediately visible to the eye, and we need to remember that. We do not need to ascribe to what society says we have to look like to be accepted or feel good and confident about who we are. That doesn’t mean we have a blank check to make poor decisions about our health and ignore everything that our primary care provider (or specialist) says that might be uncomfortable to hear. Feel good about doing the things that you enjoy. Let go of the self-conscious crap that says you have to look a certain way to be happy or healthy. What works for one doesn’t work for all. Learn to love what is realistically healthy for your physical and emotional make up and work towards that goal. That is the best way to be positive.

 

Physical Fit: Of inertia, momentum, set backs, and comebacks?

Break it down for me…

Warning: This post gets serious. Just letting you know. It isn’t my usual level of humor or even snark. I am letting you know up front, but I’m keeping it real with you all and hopefully it will help someone.

I file this post under the physical fit I pitched a while back, but to be completely honest, it actually applies to everything I do. I have described myself on occasion as the all-time-champion-queen-of-the-list-makers. This pertains primarily to my habit of breaking down my days, weeks, tasks, and projects into lists of smaller pieces that I quite literally cross out or check off as I go. Why? Well, for one, my memory isn’t quite what it used to be (it happens to most of us eventually). While I can remember in the most minute detail conversations and embarrassments and general unpleasant occurrences from days gone by, if I don’t write it down, I will sometimes forgets pants… ok, slight exaggeration, but I do find that writing things down keeps me from forgetting various important tasks that I need to get done. Secondly, sometimes the impact of the things we face each day can be so overwhelming, it just seems easier to turn away and give up. If that overwhelming mountain is broken up into steps… well, more on that later.

So, why under physical fit again? Well, because a very recent conversation with a person very dear to me made me remember that we all need to feel a sense of accomplishment, and sometimes those accomplishments can be relatively modest. Additionally, we all need support, and it helps to know we aren’t alone.

Last month I hit a wall. It was a big one. Construction on said wall started early in 2017 and continued throughout the year in fits and starts. A series of unfortunate events comprised of personal injuries, financial traumas, betrayals by family and friends, injustices, general cruelty and meanness by various in society, and grief seemed to participate in a competition for what could leave the biggest dent. Mostly we just keep rolling with punches and remember that there are so many people in the world fighting bigger battles and facing worse hardships. But starting in about August the construction plan on that wall of mine must have gone into overdrive. In a horrific cascade, I found myself facing the loss of seven close friends or relatives from August through the end of the year. Some were after long struggles with illness, but others were completely unexpected and devastating in their impact.

Around about mid-December, I gave up. Seriously, that is about the only way I can describe it. I woke up and just didn’t have it in me to try any more. I picked up the bloody white towel (totally metaphorical) and hurled it into the center of the ring. I was done. I didn’t care about progress or gains or losses or getting better or worse or living or dying anymore. I quit working out. I quit minding my diet (not just the caloric intake but actual allergens… more on that later). I just couldn’t see the point.

Just to be clear, if I had not had patients, clients, etc. to see, I would not have left my house and probably would not have bathed or changed clothing… Sound familiar? If you or anyone you know has depression, it should. In speaking with the person I mentioned earlier in this post (and I hope he’s ok with me sharing even if I don’t include his name), I found just as I had heard from patients and colleagues and other friends around that same time that so many of us were hit particularly hard in 2017 and particularly in the latter half of the of the year (and continued during the first of 2018). He mentioned suicidal thoughts at certain points and feeling so low that death seemed a better option. Several other people have shared the same… including me. What we were all experiencing was pain, individualized and excruciating. Depression can be debilitating, and it can be worsened by seasonal impact of light (or lack thereof). The stigma attached often prevents those suffering from trying to get help or even support.

For the most part, all of those who shared with me their dark times and dark thoughts have made it through to this point. While not all are out of the woods, they are still fighting back, and now knowing they aren’t necessarily alone.

I still didn’t get to that physical fit part, did I? So, one of the things that exacerbated my own plummet into the pit was that I gave up one of the things that actually helped… my workouts and exercise in general. Not to mention, those allergens… told you I would come back to it. In that headlong rush into self-destruction I ate all the things. Mostly all the things that my body has already indicated it doesn’t really get along with so much. I ended up with a mouth full of sores and blisters and… you all don’t want to know the rest. So, on top of the existential pain, I had the rather debilitating physical pain that at one point did not allow me to consume much more than water. Some choices carry their own punishments, and my body decidedly wanted me to remember why I don’t eat all the things.

After a month away, I dragged myself back to the gym. It wasn’t easy. It certainly wasn’t pleasant, and I definitely had to make myself step through the door. It was almost like starting over that very first day I had the fit. It felt as if I had lost every inch of ground I had covered in that time. I felt like a failure… and I nearly ran back to my car and retreated back to my dark pit.

But I didn’t. It was embarrassing to have to start over, but I recognized that I probably needed to take it slow. So, I did. I broke it into pieces. It wasn’t about an hour or even 40 minutes. I broke it down to quite literally 5 minute increments. I can put up with anything for 5 minutes, right? And that is how I got through it. That is how I got through that first day back at the gym, and the second. We can all face the difficult for 5 minutes, can’t we? For any insurmountable, horrible obstacle that life throws… break it down. And talk to someone. Reach out to the people around you. They may be struggling, too. We can get through this, even if it is a piece at a time.

The time change brought all the boys to my yard…

And the girls… and maybe not so much my yard. Rather more like MY GYM. A week or two ago, I walked into my local repository of all things fitness, and I honestly thought I had hit a strange time vortex that transported me straight into gym-tending season. Arriving at my usual uncaffeinated and pre-dawn hour, I saw… people. Lots of them. Normally, I go to the gym at this particularly uncivil time of day not only to just have a chance of shoehorning a workout into my schedule, but also because it is the least populated time for the gym… or possibly the least populated hour during which I am vaguely conscious.

But yes… all the people were there. Not only were they there, they were milling about and generally congregating in ways that made me quite uncomfortable. Normally in the wee hours of a weekday, I’ve got the place practically to myself with perhaps one or two other regulars. We all go about our programmed routines studiously avoiding eye contact and personal interaction. On the rare occasions that we accidently make eye contact or reach for the same dumb bell, there is a curt bro-nod and polite shift while we accommodate the other and move on. Instead of my usual tribe, I beheld a gaggle of strangers. They were impeding routes and interrupting sets and sitting on the benches… Yes, sitting.

Every Smith machine and bench press was occupied by tank top clad, confused-looking individuals who were… not actually moving barbell or dumb bell… no. They were staring at their phones. The four or possibly five of us that normally wander freely among the free weights stood in paralyzed perplexity as we tried to squeeze our way into at least completing our training without unintentionally touching the crowding masses around us.

Had I gotten lost? Had I lost time… like months of it? What happened to my normally zen-like peaceful place of fitness?

Oh wait… then it dawned on me. The anachronistic practice of altering time-keeping pieces to somehow fool people into thinking that the days aren’t getting shorter had occurred. Yes, my friends, Daylight Savings, or rather the return to Standard Time, had struck again.

The practice of this clockwork tango was originally proposed back in the late 1800’s and first implemented (believe it or not) in the German Empire and Austria-Hungary back around the first World War. The United States followed along not long after, and the whole time marching on… and back… and on again has been confusing us ever since. Some countries don’t even do the whole springing forward and falling back routine anymore. Thank goodness for that little mnemonic, am I right?

Anyhow, aside from totally messing with the circadian rhythm of the demonic feline who lives with me, the putting forward or back of the clock numbers doesn’t really impact my life all that much (unless I forget to do it). However, this year it did have the added “entertainment” value of increased population at the gym that I finally realized was very likely due to a few people perhaps forgetting to set their clocks back. Well… good for them. I hope they enjoyed their day of being ahead of the game at least for that one time. Now that we’ve eased back into that Standard time… I have my bench press to myself again. Thank goodness!

Happy St. Hangover’s Day…

In the post-shenanigans, early morning light, I made my way to the gym. It was slightly less populated, a concession I assume to the late night revelry of all those who like to pretend to their Irish-ness for one day of the year in America. There were, however, considerably more people than I truly expected. Maybe I shouldn’t be so judgmental or pessimistic about these things. I honestly expected the gym to be a veritable ghost town with only the staff for company, but there were sufficient numbers to make finding a parking spot a bit of a challenge… but now that I think about this, the cars in the parking lot might have been vehicles abandoned by their owners in lieu of a safer Uber or Lyft option to risking jail or death on binge-drinking extravaganza day.

I am half ashamed to admit that my own celebratory activities were quite tame in comparison to years gone by… it is perhaps my own concession (to age and responsibility). Though I did have the good fortune (granted by the fae and leprechaun greeting me at the door to the establishment chosen) to spend time with friends, family, and many faces from the past, I gave up my attempts to be cool, festive, or lively before ever the dusk had given way to the dark. I made it home still quite in possession of my senses (and sobriety) and made my normal bedtime ritual. My younger self would have shaken a mournful head (to be quickly followed with aspirin for the pain that action would likely have caused). Yet, I do not feel so disappointed. I was able to have a good time without the overindulgence and bad choices that would have resulted in feeling like poo this morning or potentially even less pleasant outcomes.

And so… I went to the gym and will now head off to work (yes, I’m working on a Saturday). Instead of tired, achy, and vaguely nauseous, I feel relieved and rather proud that I managed to have a good time spending time with the people I love without abusing my body (or liver) to the point of extended recovery necessity. We live. We learn… well, at least until the next time that temptation presents me with potential bad choices from which to learn more lessons. I hope that everyone recovers well today. Remember to stay hydrated, and that time and rest are really the only true cures for a hangover… and for those of you who indulged in copious amounts of green beverages, remember not to scream too loudly in the restroom (the tiles reverberate and your head will hurt worse). Cheers dears!

Physical Fit: Surviving the Holidays without Losing My Mind or All My Willpower

holidayweightgain

It is that time again… Well, it is that time for me again. Starting in the first days of air getting crisper, sweaters and hoodies making their appearances all over, and the epidemic of pumpkin everything, I start to feel that budding anxious feeling of pounds creeping back onto my body. My email is full of “The 7 Ways to avoid Holiday Weight Gain…” and “Follow these 17 Simple Rules to Avoid All Happiness this Season but at Least You Won’t Gain 50 Pounds Before New Year’s…” I can feel the panic and guilt sliding into my mind.

It’s true. Many a willpower has fallen before an overflowing display of favorite holiday treats and fountains of celebratory beverage. Even when I am being my most cautious and careful, I’m pretty sure that the increased caloric volume of the actual air is working against me. Every year, I promise myself that I can and will resist the holidays and their overabundance of tasty goodness. I will resist the urge to snuggle up before fire instead of getting out for my run and workout routine. Yet, I hear the fallen angel on my shoulder whispering softly things like, “It’s just once a year…” or “It’s the holidays. That negates calories and fat…” Um… yeah, get thee behind me betrayer! And so goes my struggle, much as the rest of the world. So, at least I know I am not alone. How do I know?

Well, as it happens, I read. A lot. Sometimes I even read for pure enjoyment without any graphs or statistics or comparison studies… Unfortunately, I read a lot of incredibly dry (at least to some opinions) scientific journal type articles and medical journals. Thanks to my (incredibly) pedantic reading choices, I actually came across an article in the New England Journal of Medicine that clearly defined exactly how much of a detriment that the Eat-All-The-Things season is to our health, wellbeing, and bathing suits.

Turns out, instead of setting our resolutions for better fitness and health with the clock restarting at December 31st, we should be thinking about bettering our habits starting at the end of September (Helander, Wnsink, & Chieh, 2016). According to the scientists who made a study of weight gain during the holiday season in three countries in the northern hemisphere, people are at their lowest weight during early October. Starting sometime before All Hallow’s Eve, the weight starts to increase and the average does not appear to get back to the pre-TrickorTreat days until sometime in April. The highest weigh-in on average was New Year’s Day. So, it seems that people above the equator start packing on the pounds (as much as 5 additional pounds on average) when the bulk candy starts hitting the aisles and doesn’t start depleting until Gym-crowding Month (or Gym-tending Season).

Makes you wonder… Is it just the availability of the sugary sweets and sugar plums dancing? Maybe not. There are a number of contributing factors that seem to be in play. Aside from the candy, cookies, and pies, there are multiple opportunities for celebration that surround gorge-fest food extravaganzas. It isn’t just the sweet-teeth out there that are in danger. Turkey and dressing with all the accompanying starchy sides make Thanksgiving a quagmire of dietary ruin. The unending calendar of holiday gatherings with all the favored seasonal treats beckons. Every time you turn around, people are getting together to celebrate the season, and it usually involves munchies… and drinks. Yep, that’s a definite part of the equation, specifically the equation that keeps adding numbers to the scale. Alcohol consumption definitely adds to the caloric intake. Egg nog, holiday punch, mulled wines and meads, and celebratory champagne toasts are everywhere you turn.

Then, there is the weather. It is dark later and gets dark earlier (remember, we are talking about the northern hemisphere). It’s harder to get out in the dark and cold for that early morning workout, and the cool and dark of the evenings make working out at the gym or a run less appealing than being home in front of a fire with snuggly clothes, a book, and some warm mug of your choice. And speaking of temperatures, the fashion options aren’t helping matters. Big fluffy hoodies and slouchy sweaters hide a plethora of inconvenient waistline issues. The beach-ready body that was shown off with form fitting styles and skin-baring swimwear is now safely camouflaged by woolen knits and multiple layers. “I’m not fat… I’m big sweatered.” I’m not body-shaming anyone, and some of those cooler weather styles are just legitimately adorable. However, it does make it that much easier to lose sight of our health goals as well as those waistline goals we’ve been working towards so diligently when they were more visible. (It does make me wonder if a follow up study could be done to see what the trend is for the folks Downunder.)

And now for the feels… Who are my emotional eaters out there? I can sense my people. I know that you are waving at me across the ether… or else hiding under your keyboards with your hoard of stashed Reese’s Cups saying “Nothing to see here! Move along!” The point is, I totally get it. My emotional eating isn’t depression or sadness, it is boredom and stress. Unlike some who soothe the wounds with pints… quarts… ok, gallons of Ben & Jerry’s, I am more likely to go reaching in the larder and fridge for the cure to the stress monkey hanging on my back. I’ve talked about my boredom eating previously, but I shall now propose a different scenario. The hordes of holiday visitors have landed upon the shores of the abode. Is the house ready? Is the food prepared? Is it the right food? Are there sufficient items for all, including the allergies and medical restrictions? Are you preparing that dish that is a family heirloom quite the way the ancestors prescribed…? You get the idea. All the thoughts are currently perking, bubbling, boiling, and smoking inside my cranium making the peace and good cheer… well, not so much. Rampaging around the kitchen and house trying to address all the imagined fires popping up, my hand sneaks out to grab a crisp or a spoonful of some concoction or possibly a chocolate whatnot. I mean, I have to taste it to make sure it is all right… right? Well, the occasional bite and crisp becomes mindless hand to mouth exercise that increases my food intake by an unknown amount because it was precisely that… mindless. I didn’t actually pay attention. Heck, I probably didn’t even taste it. And while we are in the kitchen trying to prepare the feast often with unsolicited advice or critique from helpful others, it might not be so unusual to find a shot, a glass… a second bottle of various liquid remedy being imbibed. It’s the holidays. Just trying to keep the peace here! The point being, aside from the added calories, stress doesn’t help when we are trying to keep the figure and fitness we achieved pre-Labor Day. On top of which, the addition of the happy sauce sometimes clouds us to the amount of food we are washing down with the cocktail(s).

So, those are the struggles. What are the fixes? I’ve read a lot on that as well. Summarizing some of the most helpful tips would be one word: Mindfulness. Mainly, be aware of what you are doing and be present in the moment. That will help a lot of the automatic feeding. Most of the experts say to indulge (not overindulge) in your favorites, but leave off on the holiday dishes that generally are a “Meh” for you. It isn’t necessary to eat everything. One of the no-brainers that I know I am guilty of myself is the “saving myself for” syndrome. Knowing I have a party, get-together, or buffet of treats on the horizon, I find myself skipping meals to save the calories for the goodies. The problem with that would be that I’m so ravenous by the time I get to the feast that I eat way more of everything than I would have otherwise. Better to maintain a nice balanced and healthy feeding schedule.

Watch the cocktails. Seriously, there are way more calories consumed in our celebration shots than we give credit. Remembering to rotate non-alcoholic beverages, water, or seltzer for a happy fizz will help decrease the amount of booze calories without pooping on the party.

The stress eating and drinking… this is my big one, and I have a couple of big allies to help on this one. First of all, keeping a decent sleep schedule despite the parties is a big one. With packed schedules and various obligations hitting at the end of the year, it is sometimes more difficult than usual to catch the Zzzz’s, but I know that I am trying to maintain a healthy circadian rhythm and follow the good sleep hygiene habits I’ve worked on this year. I am hopeful that will help me keep on track. And, of course, my physical fit… While my workout routines and running have been fueled by a desire to be less horrifying when naked, I have found that the physical activity (specifically the aerobic portion) also keeps me sane and less at risk of dissolving into a fanged she-beast ready to bite the heads off unsuspecting family and friends. I know, there are those of you out there saying “If I had to run a mile, something better be about to bite me…” but I promise there is science behind my madness. It turns out that several studies have been done showing that aerobic exercise increases brain activity, specifically of the alpha wave variety (Bergland, 2015; Crabbe & Dischman, 2004; Gutmann, et al., 2015). In fact, during and immediately after aerobic exercise (the kind where you breathe harder and your heart rate goes up) alpha wave activity significantly increases, much like meditation. So what? It turns out that this particular type of brain activity is what happens when we are in idle, drifting, daydreaming, or meditating. The impact on creativity has been shown in studies as well as the use of this type of thought pattern in treating anxiety and depression. Voila! I brought it back to the point without flying off planet. Keeping up with your exercise routine with some aerobic activity involved can help with holiday blues or seasonal angst. Meditation is all well and good, but when you have the house full of people, running (quite literally) away might be more effective than trying to find alone time to get in some “Ohms.”

delicious-how-grinch-stole-christmasI think I have a game plan, now. At least I have a fair assortment of options and strategies to help me get through the season. Actually, if I rope in a few teammates and coaches to remind me when I start wandering off the path, I should get through fairly unscathed. Enjoy your holidays!

 

Bergland, C. (2015). Alpha Brain Waves Boost Creativity and Reduce Depression. Psychology Today. Retrieved from https://www.psychologytoday.com/blog/the-athletes-way/201504/alpha-brain-waves-boost-creativity-and-reduce-depression

Crabbe, J., & Dischman, R. (2004). Brain electrocortical activity during and after exercise: A quantitative synthesis. Psychophysiology, 41(4), 563-574. http://dx.doi.org/10.1111/j.1469-8986.2004.00176.x

Gutmann, B., Mierau, A., Hülsdünker, T., Hildebrand, C., Przyklenk, A., Hollmann, W., & Strüder, H. K. (2015). Effects of Physical Exercise on Individual Resting State EEG Alpha Peak Frequency. Neural Plasticity, 2015, 717312. http://doi.org/10.1155/2015/717312

Helander, E., Wansink, B., & Chieh, A. (2016). Weight gain over the holidays in three countries. New England Journal of Medicine, 375(12). Retrieved from http://www.nejm.org/doi/full/10.1056/NEJMc1602012

Physical Fit: Well-meaning saboteurs…

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It is so very important that you keep the right sort of approach to any positive change, but as important to your self-talk and mindset is the natural supports that you have around you every day. No matter who you are and how confident you believe yourself to be, each and every one of us upon taking those first toddling steps into healthier choices need cheerleaders and the occasional guardians. We need the positive reinforcement and the positive influence. Why? Because habits are hard to break and hard to form. It is difficult enough to decide to cut a favorite treat (or even just cut down on same) or get up earlier to make sure you get in a workout before your day gets so out of hand that you can’t even visit the restroom without your message alerts or phone exploding.

One of the most difficult parts of any change you elect to make is that you are not the only inertia faced in the process. Change is hard enough when you are working on your own resistance to long-term habits and poor choices. The additional problem is that the people in your life may also be resistant to that change. Everyone gets used to certain patterns and expectations. It’s comfortable. It is something you can count on through thick and thin… or maybe not so thin. It is not simply a situation where the people in your life want you to remain miserable and unhappy. It is just that they have gotten used to you in a certain form and function and any changes that you make in your normal appearance or behavior may upset their own fragile status quo. There is an underlying, subconscious (yes, I know it is redundant) fear that if you change, you won’t be the same person anymore. You will destroy the expected norms, and they won’t know you the same way. Consciously, the people who love you may see that this is a positive change that you are making, but beneath it all, they are unsure how they will like this “new you.”

Think about it. I’m sure you have seen television and movie stories all about this type of scenario. Enter pudgy, geeky, awkward Sally or Billy. They are the best friend or the confidant or the unlicensed therapist or confessor for their entire social group. Bless them. They are the person to whom everyone goes when they need to “run something by.” They have served as the plus one when the date fell through, but they always knew they were never the first choice. So, Sally or Billy with or without assistance of a fairy godmother/father goes through the extreme makeover. And just like that *poof*! Sally is stunning, and Billy is beautiful. They look like Venus and Adonis. Their friends who were shining in comparison before are fading as these ugly ducklings turn into swans. Now, on occasion the physical and superficial transformations also come with an attitude adjustment that may or may not be so very positive. On the other hand, it is entirely possible that the change of personality may be merely perceived by their friends and not truly what has occurred. The point being that all the friends who have relied on Sally and Billy this whole time feel that they have been robbed of a rock-like figure in their social circle, and it destabilizes their tiny world… And so it goes. You know the tale. It is the Cinderella story or Emma (for my Jane Austen fans). However, that is fairy tales and Hollywood. It is a cautionary piece to keep us grounded and remembering that what matters is what is inside and to not let alteration of the superficial or circumstance change who we are. The underlying message is, of course, that everyone can be loved for who they are, it’s what’s inside that counts, and even if they stay an ugly duckling that is better than being an asshole.

And that is just marvelous… except everyone should be able to make changes in their life if they want, and of course, if it leads to better health, self-concept, and emotional well-being. However, not everyone can let go of the anxiety that changing your outside might change your inside. Additionally, there may be some people in our lives who (whether they admit it to themselves or anyone else) do not want us to become more… successful, attractive, confident… whatever, because if we do, we might not need them or have the same role in their lives. Now, this is just totally selfish, not to mention completely infantile, but it happens. Those particular people are probably not what I might call healthy additions to a support network. One might even call them toxic, but they aren’t even the most dangerous or deadly foes of any attempt at healthier living.

So, now, I will talk about the well meaning saboteurs of the world. These people have convinced us and themselves that they have our best interests at heart. They love us and are so proud that we are making good choices. Sometimes, they are even the ones who have encouraged us to step on the path to better nutrition and physical activity with subtle hints about possibly trying to lose some weight or “Have you considered going on a low-carb diet?” They are being helpful. They want us to be healthy and happy with our lives… What could possibly be wrong with that?

Well… I’ll tell ya. Immediately upon declarations or suggestions of embarking on a new diet, joining a gym, or considering any number of ways to get the lard out, these folks present an obstacle course of dietary and fitness torpedoes to sink even the most stalwart of will power. You know the type I mean. Upon informing your loved ones and supporters that you are going on a low carb inception phase (meaning that you want to keep your carbs to 50g or lower per day), you walk in to find cupcakes, fresh baked bread, and a dozen cookies. Someone will bring donuts and bagels to the breakroom, and every meal has only one type of side dish… potatoes. They say, “Good for you!” and follow it with, “Would you like to split a large pizza and an entire package of doublestuff Oreos?” Yes, my brothers and sisters, they parade the plethora of starches and sugars before you seemingly oblivious to the nutritive content of any of their choices.

These are the well-meaning saboteurs. It is my belief they really do not understand what they are doing. After all it isn’t truly their responsibility to change their lifestyles or desires just because you have elected to restrict your own dietary intake. They are not the keeper of your will. Sometimes, especially with the older versions of these, they have preconceived ideas about dieting that predates current science. I’ve actually had some express concerns that I had an eating disorder or would damage myself by choice to remove carbohydrates… or at least decrease them. It was a lack of knowledge and understanding. It was just a foreign concept. Perhaps it is also that knowing that we are giving up or reducing our intake of some of these favorite foods, we’re just more aware? Nope, that doesn’t explain all of it, because too many times when you look at the patterns, those well meaning saboteurs weren’t going on baking binges or filling the house with bulk purchases of snack cakes and processed sugar before the announcement of going back on Atkins. Perhaps it was the announcement that somehow subliminally put it into their minds to hoard all sugars and starches like they were going to be put on rationing? That’s as good an explanation as any.

The point is, I don’t think they even know that they are doing it most of the time, and when we get cranky and snap at them because they are undermining our efforts and because we are suffering from withdrawal symptoms, they often look bewildered and hurt. Sometimes, they become defensive and angry with comments like, “Surely, you don’t expect the rest of us to adhere to your dietary restrictions?” or possibly, “Just because you can’t eat carbs doesn’t mean I should have to give up my donuts.” The truth is that none of us expect everyone to change their own habits or inconvenience the rest of the group due to our own food choices or decision to change our habits. Usually a gentle conversation and avoidance is sufficient to remedy the situation. I have generally found that they are apologetic. “Oh, I’m sorry, I didn’t even think about that.” It doesn’t really occur to them that their expressions of remorse merely highlight and emphasize the situation, “Oh my lord, I forgot you can’t eat this double-stuffed crust, full gluten, large pizza with all your favorite toppings! I’m so sorry.” They do not always change their ways, but at least they apologized. Usually they even try to be supportive by hiding or looking guilty when they eat fries in front of us or chow down on a piece of cake. They mean well. Truly they do.

Eventually, they may even learn to be legitimately helpful. I have found that in most cases, with relatively few exceptions (those exceptions typically being the known and proven supporters who can be relied upon to chain me up when the cravings get too intense), it is best to keep my dietary plans to myself. It helps stave off both the well-meaning and not so altruistic saboteurs in my life. And when I don’t tell them what I’m not eating… they don’t even seem to notice.

Physical Fit: Dear parents…


Adult-Supervision-School-Sign-K-4120 A cautionary tale… please read to the end. I commend each and every parent that encourages a healthy lifestyle and physical activity for their children. I deplore the habit that has become more and more prevalent with kids found with alarming frequency sitting on their posterior while some form of electronic babysitter absorbs their attention and they develop the sedentary habits of their elders. I had the misfortune of observing the results of those habits in the last few months in more than one geographic area as I saw children… yes children… not teens or tweeners but actual children of no where close to puberty that I approximated as outweighing my own considerable bulk. I’ve gone back and forth on the obesity as child abuse argument, but in extreme cases, I can definitely see their point. I also observed in the same proximity that the parents probably weren’t going to find any concern with the pattern in question because they had already given up that particular battle themselves. And so it went with mom, dad, and two or more young ones who were huffing and puffing along with effort… in order to sit… yes sit upon the expanse of beach. No running up and down. No surf jumping or body surfing. No gleeful squeals as they built a creative castle or sand sculpture. Zero activity, until it was lunch or snack time when copious amounts of processed snack foods and sugary drinks were handed out. Honestly, I get it. It is vacation. Kids should be able to enjoy their life. I don’t watch these people 365 days a year, and this may be a treat… but I’m guessing not. If it were only one group of this general description, I could probably feel concern or sorrow, but this was literally every other family I observed over a recent patriotic holiday season at the seaside. I am by no means a svelte individual, willowy and ephemeral. I believe I have described my own physique more than once, but observing this sort of situation makes me twitch a bit. I’m trying to avoid being judgmental. I really don’t know any of the observed families, their genetics, their health histories, or their regular habits. I am making assumptions (like ya do) based on superficial observation. The problem is that I know that while I might question my own assumptions and try to look past to find answers and other attributes, the rest of the world does not. What are these parents setting their kids up for in the future. As I mentioned, children are more sedentary than when I was younger. There are a lot more electronic reasons to sit on one’s butt and be still. While many parents would call this some “@#$ @%$# peace and quiet!” it really isn’t the best or most natural thing for a child to do for so much of the time. Additionally, I’ve been made aware that children don’t have as much physical activity planned into their school schedules. If the child isn’t an athlete, they may not get more than an hour of physical movement in a day. Even when they return home, they are often from a young age given homework to keep them busy all evening, or if they do not, the electronic babysitters probably get hold of them until dinner. I’m making generalizations (before any of the parents out there start screaming at me that they aren’t like that). I know not everyone participates in this same pattern. I’ve got friends who literally make their kids go outside and do something active. And that sorta makes me scratch my head… Why?!? Why is this something a parent has to make them do? When I was a kid, they couldn’t get me to come inside (especially in the summer) until after dark on occasion. No one made me go run around outside or play. The only sedentary activity that might occur was reading, and sometimes even then, they couldn’t get me to do it inside, because if weather permitted, I would much rather do the reading out in the sun and air. I have to wonder what changed. When did playing outside become a chore? However, my “Dear Parents,” wasn’t only about my ponderings about what has happened to physical activity with children today. I come now to the other side of the argument. Again, I absolutely commend parents who encourage physical activity. I applaud them for setting examples and helping their children develop an interest in physical fitness and exercise. I think that it is wonderful when children express an interest in activity, exercise, and want to even “workout” (though, I still think that full body building activity doesn’t need to start before they’ve even hit puberty… seriously people). BUT… You totally heard that coming, didn’t you? Please … PLEASE do not let children around exercise equipment unattended. There. I have said it. I personally do not believe that children below a certain age belong in a gym. I happen to belong to a gym where the corporate policy is to not allow children. There is a reason, but they caught an enormous amount of flack for making that policy. There are, I know, people who would disagree with them and me. They would say that with supervision children can learn to use equipment and weights and develop healthy habits that will follow them for the rest of their lives… blah, blah, blah. And chances are, they would totally miss that part of their argument that is frequently… well… missing. Supervision. It is one thing for a parent who has a responsible, well-behaved child with them and is engaging them the whole time and supervising them at every step, but that is not what often occurs. As you might expect, incidents have come to my notice rather unpleasantly in recent history to prompt this particular post. I will share with you two of the most glaring. Both incidents occurred at a hotel fitness center. I travel quite a bit for work these days, and because I am not always where I can conveniently access a branch of my own gym, I try to book lodgings in hotels that do have fitness centers. The quality of the equipment can vary drastically, but it usually will suffice for my basic fitness requirements. The first “incident” occurred when I had gone down to the fitness center which, in this case, was more than adequate. They had relatively heavy duty cardio equipment, free weights, and some decent multifunction resistance machines. The problem was that there were three children between the ages of 8 and 12 years old in the center with no visible supervising adults. There were, as it happens, sufficient options in the center for me to have my workout with the children in there. It wasn’t my first choice, but I could do it. However, about the time I was entering the facility, the eldest of the three misused and caused a malfunction in one of the machines that took it out of commission (he broke it… yep, one of his younger siblings also managed to misplace one of the little metal bar doodads that allows you to adjust the weight on the machine, fun times). I chose not to have my workout in the fitness center at that time. Perhaps I should have immediately reported the incident, but I waited to give the miscreants time to get clear. I’m no snitch. The kids removed themselves post haste to avoid getting caught, and I was eventually able to use the fitness center without being blamed for any of the mishandling myself, though unable to use any of the resistance and weight training equipment since it was effectively disabled for the foreseeable future. In the second situation, the outcome was a bit more scary. Again, I went to the fitness center; this time a little less large, the equipment a bit more Spartan. Upon reaching the door, I see two young boys, perhaps 8 and 6 years. I groaned inwardly as again I saw no supervisory adult. I just wanted to get in my workout and go deal with some additional prep work before meetings in the morning. I decided this time to brave it. I started my own cardio on one of the elliptical machines. Out of the corner of my eye, I saw it. It was too fast to have done anything to prevent. The youngest was playing with the treadmill (without the little safety clip attached to him in any way). He had been just riding it back, walking up, and riding it to the end. At some point he must have touched the wrong button, and the spinning tread shot the kid back catching a small foot in the handrails where they attach to the base and I heard (or imagined I heard) a slight pop… and then the scream. My workout was done, but for the kid, there would be no activity of almost any sort for a while. I did the first aid thing and asked the older one… ok, I firmly told the older one to go get an adult. An annoyed, then frantic woman arrived, and off they went to the hospital. I had several thoughts cross my mind: 1) It was a card key access. Who gave these two not yet 10 year olds a card key and let them wander about the place (did I mention this place also had an indoor hot tub and lap pool? Think about that for a minute… also card key access)? 2) We live in a litigious society, would the “No Children without Adult Supervision” sign clearly posted on the door and walls actually protect the hotel? I think it is great to get kids interested in fitness. There are even gyms that are geared precisely for parents and children to workout together. But please… please… parents out there, supervise your children. Don’t let these kids put themselves in danger of injury or worse, or even damage equipment that the facility probably paid some decent sum to acquire and provide for guests. Dear parents, if you want your children to be healthy, happy, and active, take/make time to play or workout with them. They will likely appreciate that more in the long run anyway… and it will have the added bonus of getting you off your posterior as well. So, here endeth the lesson… it was a little harsh for the little dude and his parents, but perhaps not the worst that could have happened (remember that pool that was also card key accessible).

Physical Fit: You’re doing it wrong…

If I had a nickel for every time I’ve heard this, read this, had it implied, or involuntarily had the thought pop in my head… Well, I could afford a personal trainer, a home gym, and maybe some plastic surgery just to take up a little of the extra dangle in my bangle, ya know.

It’s been a while since I talked about my Physical Fit. It’s been a somewhat arduous road with some potholes, detours, and unaccountable delays, but I’ve trudged on, making adjustments where I needed and getting feedback, support, and advice from a very wide variety of sources. I admit that I’ve occasionally felt discouraged about results (or lack thereof). I’ve been depressed on plateaus and concerned by feeling regressed. However, one of the things I have managed to figure out is that so long as I never actually quit, it was all just fine. That being said, I’m possibly one of the most stubborn individuals on the planet (I totally see you nodding). The one part of my own personality that have had to fight hard has been the tendency to “stub up” as my grandmother would say when someone gives me unsolicited instruction or direction.

It’s not that I am a completely ungrateful wretch, but apparently there is a stubborn passive-aggressive teenager lurking in my soul. Same thing used to happen to me when I would have a thought to do something nice like… oh, I don’t know, send a thank you card, or remember a birthday… then, my mother, before I had the chance to initiate that activity myself would say “Remember to send a thank you note.” And that was it. I was done. I wouldn’t have sent a thank you note if it kept me from dying by fire. I’ve never really known what that particularly unpleasant part of my personality serves, where it comes from, or why it is there, but it is true. My thunder has been stolen. The idea and impulse was no longer my own. I could take no pride in my own altruism because I was directed to the action by my mother!

So, as usual, I’ve strayed from the original point, but the whole unsolicited advice prompts a similar but not quite identical response. It’s completely involuntary and unconscious. Occasionally, the advice or instruction is actually good, and I have to forcefully shove that angry, bad-tempered 13 year old in my head back into her closet.

However… not all the advice or directions are good. To be completely honest, some of it is downright dangerous. Mostly, it is just insulting, though, especially considering some sources. For instance, it has been a somewhat regular occurrence for myself as well as other friends who also have their physical fits to be molested by self-appointed, untrained, and certainly not certified trainers. You know the sort I’m talking about. These are the fitness experts of the local gym striding about looking for hapless victims upon whom to pounce with their sage body-conscious wisdom. They walk over and ask if you need a spot. “Nah, man. It’s like 10 pounds, I’m good.” Or they might critique your stance, suggest a different type of exercise, or tell you that you will never get “swolled” doing it like that (assuming they actually know why you are working out and that your actual goal must be the same as theirs… to be “shredded, swolled, cut…” You get the idea). Without fail… you hear the “You’re doing it wrong” proclaimed as a blandishment for your obviously neophyte training regimen. Generally speaking, my greatest risk of injury usually comes at that point… spraining my ocular muscles with an inadvertent eye roll worthy of the aforementioned inner 13 year old.

For some of my friends, these overtures are less about form and results and more about how hot they look in their spandex. However, there are people who legitimately believe that the rest of the world truly requires their input. On that same train are riding the several thousands of various people, adverts, or click baits that are dying to tell you why your favorite food is making you fat. At this point, I’m not sure why anyone can actually keep track. For every theoretical diet or workout, there is some other guru who will absolutely tell you that it is soooooo wrong and will have the opposite results to what you are hoping to achieve.

I think my favorites are still the things that you click on that tell you that the reason you are not getting the slender sexy body that you want is because you are starving yourself and working out too hard. According to these miracle workers, you need to work out for 45 seconds and eat donuts… ok, might have exaggerated slightly. When the unsuspecting, desperate individual who sees a beach trip looming on the horizon clicks for help, there is literally half an hour of ridiculous snake oil poured out that ends with “And the secret can be yours for $199.99… PLUS, you get my own very special, delish, and fool proof recipes guaranteed to shoe horn your fat ass into that bikini in 10 days… or your money back!” Sheesh.

You know why there are so many plans out there and gimmicks and diets and workouts? Because people are looking for something that works that isn’t… wait for it… TIME and ENERGY and SELF-CONTROL. I understand. I really do. It is the appeal of wanting something that is as easy to make that healthy change as it was to slap on the extra pounds from over indulging and not moving enough. People don’t like being told that they may have to eliminate or at least cut back on their favorite sugary, fat-packet snacks. They don’t want to change their lifestyle and behaviors. They just want to change their life.

Our world has become very sedentary. Most of the jobs today involve a lot of sitting. Food comes fast and with a lot of calories to give it that “comfort” appeal. Deciding to make changes for better health actually requires some effort. Frequently that makes it unattractive in the beginning. That is why people look for easier ways. Eventually, those healthier changes start feeling good, but in the beginning, there is the strangeness and the resistance to change the status quo that provides the inertia going against the new motivation.

That is the other part of this whole “you’re doing it wrong” thing that frustrates and angers me. For many people (myself included), there is some embarrassment in starting down a new path. There is some inhibition of showing ignorance and self-consciousness for letting ourselves go from the physical and health perspective. While some unsolicited advisers are genuinely attempting to help, for many, that criticism is just enough to make those of us fighting the uphill battle of self-discipline run away and hide from the people who point out how “wrong” we’re doing it.

I’m going to let you in on a little secret… if you are making the effort to move and change, you are doing something right. Unless you are doing something terribly outrageous and trying to imitate a double-jointed contortionist from the sideshow which could actually damage your body (incorrect posture, failure to keep your knees over your toes on squats, or putting too much torque on your joints when doing weight training), it isn’t wrong. There is nothing wrong with asking how to do certain types of exercises safely to avoid hurting yourself. There is nothing wrong with asking how to use equipment to make sure that you are getting the benefit for which it was designed. Not every plan or diet or supplement or nutrition program works for every person on the planet.

Everyone is different, and each few years someone else comes out with a new theory to revolutionize fitness, weight loss, fat-burning, muscle-building world. Low carb, no carb, all carb, low fat, healthy fat… weight training, aerobics, cardio, cross fit, high intensity interval, low impact… you name it, the list goes on and on, and every new messiah of fitness will tell you that their predecessors had it all wrong and that their plan is what you need to follow to be come the Adonis or Venus of your dreams.  They will provide testimonials and “evidence” to prove that their way is what works. I’m not saying they are wrong or have fabricated anything (I’m sure some have, but we’ll assume for the moment we are not actually talking about those). I’m suggesting that on the whole, they are providing a very small subject size. With few exceptions, the results and outcomes for these programs are usually not given with long term results (meaning they show “Lost 53 pounds in 8 weeks!” rather than “Kept off 53 pounds after 5 years!”). Again, small subject sizes. They are giving you results with a handful of people. They don’t tell you about the 40 people who followed this compared to 40 similarly profiled people with similar demographics that did not follow the same plan or possibly followed a different plan. They only tell you about the success stories.

Now, what you can do is check out reviews. With the advent of the internet came the ability to check out what people say about different programs, products, etc. While positive reviews are nice and show the best results, I personally always look for the negative reviews. I look to see 1) how many there are, and 2) what they say about the program that made them give the negative review. Physical trainers and fitness professionals are all well and good, but they are ultimately trying to sell their services, their programs, their products, and their books. Some produce results, and that is great, but again, it is small subject size and with very controlled circumstances. I truly believe that if you are under the guidance and coaching of one of these folks, you will show some results. It may not be precisely the same as they display with their own bodies or even their other clientele, but if you meet with a trainer that knows what they are doing, you are going to have some results, and they will likely be positive results. How positive generally depends on how much effort that YOU put into it. Long term lasting results depend on making changes in lifestyle that continue past the goal achievement.

For me, I tend to stick with medical journals and other academic or scholarly publications. Why? Because I’m a nerd. That’s probably the first thing you thought. I also have access to said journals because of my academic credentials. Most of them are available out there via subscriptions and such, but not everyone wants to pay for that or plow through a bunch of sciency-speak academia to see what types of programs seem to give the best results and for how long. Most of the true scholarly journal articles are to be found in libraries where they can be accessed for dissertation and thesis research. This is where I generally get hold of mine. Unless you belong to a professional organization, you are not likely to have subscriptions to these laying around on the coffee table. However, to drag my train of thought back to the track from its wanderings, the reason I like these is because they are less biased than your average self-help piece. They have larger subject sizes, examine a lot of different approaches, and give all the results, not just the positive ones.

Here is what I have managed to gather from all of it:

I’m not doing it wrong.

I’m doing what works for me to feel good, and occasionally it actually produces outcomes that are what I was after in the first place. Being healthy isn’t about looking a particular way. It is about feeling better. To be in better physical shape, you need both strength/resistance and cardio. You also need fuel. Starving yourself or following extreme diets of any kind generally does more harm than good, and very few of the diets that decrease caloric intake severely have long term success in keeping off the weight. And here’s a hint… if you find a program that avoids all the things that you hate about working out and getting fit, it is probably too good to be true and won’t actually have the impact you are wanting. If a program does not have a prescribed time limit with a sustainable maintenance cycle that you can actually live with for the long haul, it probably ain’t gonna cut it. Just because something works for your friend at the office doesn’t mean that the same exact thing will work in the exact same way for you.

I’ve found out when all is said and done, we aren’t doing it wrong when we are trying to find the pattern that works for us. So, keep at it. Ask questions (from actually knowledgeable people). Do research. Read reviews. The only wrong is when we stop trying.