Can Weightlifting Help with Fine Lines & Wrinkles?
The short answer is YES!!!
I will admit, being in midlife has made me more vain. I am suddenly aware of the loss of firmness in my face and neck and the permanence of some (gasp) wrinkles. Although I’d had a face like a permanent oil slick during puberty and pimples galore it didn’t mean I skipped the wrinkles for having endured it. So when the opportunity for a free mini-facial presented itself at my local Spa, I took advantage of the pampering but didn’t expect anything other than a shiny face. Afterall, everyone knows exercise is supposed to really be the fountain of youth but my textured skin was something I was stuck with, so I thought. What learned has really changed my skin and my lifestyle.
I had thought that I had to live with my sunspots from using inadequate sun protection, and scars from those years of acne but I have since learned that with consistency, there are some very good products on the market now which can make things a lot better. Many people however, give up on them before seeing results which may be good but not give you say Jennifer Aniston’s face. Better than what you have now might take consistency and discipline in a skincare routine- which I haven’t had. However, in the hands of an expert, I sampled what it could feel like to have smoother skin and decided even if I didn’t reach skin perfection, even a little better was worth the effort.
For instance, I learned that Retinol (not recommended while pregnant) can resurface the skin and smooth pores and vitamin C can diminish the darkness of those sun-spots. However, it would take an investment of time and consistency and a little money. However, I’m at a point where its worth the investment. I think it will be empowering to be putting my best self forward. Even if it doesn’t make me a super-model, it will be my personal best and will likely enhance my self-esteem. Retinol can take 4-6 months to show any results and they may be subtle, so taking before and after pics are recommended. More people are probably following a skincare routine than a workout routine but the effects of each can be remarkable. We want and expect instant results, but sometimes it takes a professional to help us pinpoint the specific things that work best for our unique skin and save us time and frustration of going it alone or helping with the discipline to stick to it.
That said, there’s even better news that came out in the fountain of youth dept last week! A new study looked at endurance cardio training like cycling vs. resistance training. The study involved 61 sedentary Japanese women mostly in their 40’s and got them working out twice a week. They hooked the ladies up to fancy probes and ultrasound, took blood samples and looked at dermal thickness.
Inflammatory markers were down and growth factors were up. Elasticity of the skin improved with both resistance (ie. chest press, shoulder press, curls) and endurance (cardio) training. Dermal thickness and collagen increased with WEIGHTLIFTING! So with increased elasticity and increased dermal thickness we get less fine lines and wrinkles.
I do find this very motivating though we could use a larger scale study to replicate these findings. We already know all the ways exercise prevents heart disease, cancer, and diabetes. It can prolong your life. In my mind, if you combine your skincare routine, weightlifting, good nutrition and regeneration, you have a recipe for the fountain of youth! Maybe its not so bad to be vain.
I hope you found this motivating. If you need to sample how wonderful working out can make you look, feel, and perform, treat yourself to a session or a mini-session 1:1 or come to my class this week.
I just LOVE new sneakers. It tumbled out of my mouth today while in session with a client. I just realized I’m probably a bit more enthusiastic about this than your average person– and typically when our reactions are out of proportion there’s a historical aspect for us in that area, perhaps something traumatic. I almost held back but decided if I show up authentically without shame and shared my story, maybe it will help me or someone else to shed some needless shame.
When I was a little girl, my feet were so narrow I had to shop at a specialty shoe store where kids with wide feet and narrow feet and old people needing orthotics shopped. Some had feet so swollen they looked like bricks. I wanted so bad to wear Nikes like everyone else with medium feet and shop in a regular store. Shoes didn’t fit me right and it was hard to be comfortable. Still is; but one summer in an effort to try and get my feet to spread I wore moccasins. The front of my feet did spread but the heel didn’t, so I have narrow heels and need a shoe with a wider forefoot to make me comfortable but learned how to tie shoes in a runner’s loop so the heels don’t slip and now I can wear sneakers from lots of brands.
The pleasure I get from the comfort of new sneakers is enormous probably because of all I have had to go through. Well, it turns out my client then shared that her kids suffer with narrow feet and her boys have difficulty with heel slippage. I was able to share the special way I tie my shoes with her and save her kids from those heel blisters.
So basically because I was willing to be a little vulnerable, someone else didn’t have to suffer. The message: Be courageous. Healed? Pay it forward!
When your heel isn’t held firmly, your foot can slip forward and bump your toes against the front of your shoes.
Your fix is the Runner’s Loop:
Lace your shoes normally, crisscrossing them until you reach the second eyelet below the top on each side.
Instead of crossing over again, pull each lace end up on the same side, inserting it into the top eyelet on that side; you’ll form a loop.
Pull each lace end across and through the loop formed on the opposite side of the shoe.
Pull the lace ends up and out a few times in order to shrink down the loops so that they hold the lace securely on each side.
Finish by tying your shoelaces in the usual way.
Many shoe designs are built specifically to allow for the runner’s loop: They provide extra length in the laces and specific alignment of the last eyelets to give you the option of tying it.
Sneaker sales are historically on in January and April and you should replace your sneakers every 4-6 months depending on usage. Running shoes should be replaced every 300–500 miles. That’s because it’s around this point that the midsole cushioning on most shoes will lose resiliency and stop absorbing shock as well as when newer, which can cause more impact on your muscles and joints. This means that if you average 15 miles of running per week, then you’ll need to replace your shoes approximately every five to eight months. (If you track your runs with a GPS watch or your smartphone, it’s simple to figure out when you’re in the 300–500-mile range; otherwise you can estimate based on roughly how much you run each week.)
Here are additional factors that affect when to replace your running shoes:
Minimalist shoes have less cushioning, so expect them to be done around 300 miles.
Traditional running shoes and maximum cushioning shoes tend to last until around the 500-mile mark.
Heavier people will get fewer miles than lighter people, regardless of shoe type.
If you wear your running shoes casually, those miles also count toward the total.
Dirt on your shoes is no big deal, but if you see significant wear and tear, it may be time to retire your shoes. Keep an eye out for heel damage, worn soles and rips and tears.
If you notice new discomfort in your feet, legs, knees, hips or back after running, it may be time for a new pair of shoes. The same is true if you’re getting blisters or feeling hot spots where you never used to.
Q: Do I need Cross-Trainers?
Cross Trainers offer more lateral (side-to side) support than running shoes. Cross trainers allow for quick pivots, stops and starts whereas running shoes are often slightly elevated in the heel. An elevated heel in a running shoe helps propel a runner forward but doesn’t allow for the same side to side support in the forefoot needed in many HIIT workouts. It also shortens the calf muscle similar to a formal dress shoe or pump. This prohibits the athlete from achieving a full range in the squat or the lunge or the dead lift. I do suggest wearing cross-trainers for most personal training sessions and group fitness classes. There are a number of companies that make cross trainers and I don’t have a particular preference on brand. Find what fits well.
I have recently tested a few. If you have never tried a cross trainer or want to feel for yourself what qualities I have in mind for a good cross trainer in general for any of the workout classes or trainings I teach I have listed below, some good ones to try. When you try sneakers for cross training or any sport, practice the ways you will use those sneakers in the store! Yes, you may look a little funny, but its an athletic store and it only takes a few seconds to jump, do lateral lunges and pivot.
Nike Zoom Super Rep Go 3 Flyknit Nike FreeMetcon4 (11 different colors for women)or Metcon 5 (comes in 5 colors for women). I love this one for Metcon workouts, HIIT etc if it fits your foot and you like a sock type feel with a lot of flexibilty in the forefoot. Be prepared to try different sizes. Nike Air Zoom Super Rep 3 Nike Renew- good for NARROW feet (I prefer the older model without the stretch strap across the top [seriously, what were they thinking?] which can still be found at Citadel outlets in White only) Nike Air Max Bella Tr 5 Premium- only recommended for WIDE feet
I generally find Nike to run a little shorter heel to toe/smaller than some other brands. Keep this in mind and know that different models have variations as well. I like to order a couple sizes and select which is the better fit- which is typically a half size larger than your dress shoes. These are fairly easy to find around SoCal. Footlocker, Nike at the Grove, most malls will have one or more models.
ASICS only makes one shoe line that is suitable for training and is able to adequately support lateral motion. The Gel-Quantum series (360, 180, 90) are cross-training shoes that can be used for gym workouts such as lifting, cross fit, HIIT, P90X, Zumba, aerobics, or general sports activity. These shoes are not available in wide widths. I personally prefer the cushion and bounce of the 360 which has gel throughout the bottom for an extremely springy and resilient feel. Sizing is pretty true. I take the same size in Asics as Nike however the Asics generally offer more toe room. Since the Asics store in Century City closed, they are difficult to find in SoCal. Try the Asics site, Amazon or Zappos. The version 6 and the 7 are recommended in the Quantum 360. Color choices are somewhat more limited but something should suit as they’re not too crazy.
Reebok recently released the Nano3. It has a slightly different sole than the Nano2 which I found had an excellent fit for many types of feet and plenty of lateral support. It was a more grounded feel shoe overall and recommend if you prefer a firmer stiffer ride. The Nano 2 or 3 would be great for heavy lifts due to the flat rise on the sole. I also like these for boxing/kickboxing since I can pivot easily on some surfaces and yet allow for lateral support for quick stops and starts and lunges. In the x2 I took my regular size (which is a half size up from my dress shoes) whereas in the x3 I took the same size as my dress shoes (so they do run a little large IMO) The nano 3 also has an extra hole for a runner’s loop if you like to lock your ankles down a bit more. Both nano 2 and 3 feature a wider toe box and the shape of that toe box is slightly narrower on the side of the 3 than the 2 but both are the wider and roomier than many cross trainers on the market now. They also come in 10 colors for women and 14 colors for men!!!! Can you resist a lilac sneaker? They can be a little difficult to find in SoCal. I recommend the Citadel Outlets since they sometimes have them on sale or you can find the Nano2 if you are more budget conscious. DSW sometimes has as well.
Ryka makes good cross trainers. They design shoes specifically for women. Difficult to find this brand outside of Nordstrom Rack or Marshalls locally. Worth a try. They really “get it” when it comes to shoes for specific sports like dance fitness or kickbox or lifting.
Women’s regular is a B width whereas men’s shoes regular are a D width. Keep that in mind should you think your feet run wide or they’re out of your size in another brand.
I love cross trainers for cross training, weight lifting, HIIT, and kickbox. My preferred wear all day everyday or stand and wash dishes or go for a long walk shoe is still going to be a running shoe or at least a walking shoe with good stability.
Before the ink dried on my own new year’s fitness resolutions, the universe conspired to give me a one-two punch right back into bed with a cold. That got me thinking about the time back in college when I saw others “push through” a cold with exercise. My try at the same routine, back then, landed me in the infirmary with a case of mono. So, is it a good idea to work out when you’re sick or not?
The answer is clear – yes and no! Now that fitness is my career, I see a lot of objective differences between “working out” and physically moving the body, and it’s not just because “your workout is my warm-up.” [I don’t actually say that.] Seriously though, intensity is subjective and relative to the individual and also plays a role in the decision of whether you should work out with a cold and at what intensity if you do. Whether or not it’s advisable to work out also depends on your cold symptoms.
A workout that makes you breathe heavily, sweat, and work hard to the point of some discomfort, awakens a stress response in the body. When we’re healthy, it is precisely the adaptation to that stress in a progressive way that makes us stronger. Healthy bodies can adapt to that stress. However, the stress of this intense workout can overwhelm the immune system. This isn’t generally recommended when you’re sick. When you train hard, your body needs to repair the muscles that have been worked and this can further weaken your immune system.
Some find that lower intensity movement including things like:
Walking (preferably outdoors)
Leisurely biking or swimming
Some types of Yoga or T’ai Chi
…can boost immunity and help you recover faster (unless you are out of shape and/or have other stressors). Let your own perceived level of exertion be your guide in determining what is low intensity.
What shapes this recommendation is the scientific research which shows that when a healthy person exercises consistently and moderately, it strengthens immunity over time. Unusual, infrequent, sudden high intensity, or long-duration sessions can hamper immunity. Even more so, you should take it easy when sick.
Besides your current fitness level and consistency, consider what other stressors you may be facing on a given day. Anxiety, relationship stress, financial, career, environmental (hot/cold temperature outside), diet, sleep quantity and quality, age, obesity, and many emotional and physical health issues all play a part in your immunity and resilience.
I typically tell clients: Don’t exercise if you have a fever, widespread muscle aches, or fatigue; if your symptoms are “below the neck”—like diarrhea, upset stomach, chest congestion, or hacking cough.
However, it may be ok to exercise if your signs and symptoms are all “above the neck” — symptoms such as sneezing, nasal congestion, runny nose, or minor sore throat. If you choose to exercise when you have a mild cold, I recommend that you reduce the intensity and length of your workout so as not to risk more serious injury or illness. Also, be considerate and don’t contaminate others. Avoid the gym or other public places.
Listen to what your body is telling you! If you feel miserable, take a day off or even a week off. The few days won’t really affect performance.
Be sure to resume your normal routine gradually as you start to feel better. For instance, if you were sick for 3 days, consider taking 3 days to ease back in. Check with your doctor if you’re still unsure if it’s OK to work out.
If you’re healthy and want to prevent getting sick, the good news is that consistent, moderate exercise most days of the week is preventive for illness. Manage your stress and recovery, especially if you exercise with intensity. Wash your hands.
References:
Laskowski, Edward R. M.D. Exercise and illness: Work out with a cold?
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Long before the scale validates our hard work, physiological changes are actually happening. How do I know this? I suffer from Varicose veins- heavy tired feeling legs and unsightly blue veins in my legs. I had been exercising but the scale hadn’t changed much. Sometimes, it even went up, not down. Prior to getting some surgery to relieve the discomfort, I was required to get an ultrasound of my legs. Some of the valves in my leg veins weren’t functioning -which caused the blood to pool in the veins and thus the discomfort. The ultrasound tech asked if I’m an athlete. I said no. She asked how often I worked out. I said 4 days a week. She explained that she knew I was a regular exerciser because of the plentiful capillaries in my legs that come from working out over time. These capillaries are so important and can even save one’s life in case of a DVT or cardiac event. Wow. That’s something we can’t see. There are other measures that we can see and feel and its important that we track those non-scale victories because they help us stay motivated. But how do we track and measure them if we don’t have an ultrasound machine?
Measuring gains or losses in muscle size are hard to take on yourself. Every time you move or breathe, the tape measure changes placement. Also where you place the tape might be off by a few cm and completely change the numbers. Myotape is a retractable circular tape measure that leaves one of your hands free and allows you to stand straight to take your measurements. (I put some links on where you can purchase). I recommend taking measurements 3 times at each site and taking an average. This can also help you track your progress over time more accurately. You can use this CHART to keep track.
2. You can measure how much more weight you can lift or how many more reps you can lift for or how far you can walk without being out of breath. You can measure and track your resting heart rate. When your resting heart rate is lower, that means your heart is getting stronger. One way is to take your heart rate first thing in the morning. Before you get out of bed, just sit up and take your pulse for a minute. Track that measure over time.
3. We can chart and track how often we got to the gym, or lifted or took a walk. Consistency is success. It shows you have established healthy habits- the foundation for a healthy lifestyle.
5. What have you ADDED not subtracted? Are you eating more proteins and lean veggies? Track how many fruits and veggies you ate today, all week, all month?
6. Do you feel more confident? Have your friendships changed? Do you go places and try new things or new equipment?
As a trainer, I also know some ladies look better, shrink in size while the scale itself goes up or stay the same! Some people grow in size and look and feel better when the scale goes up or stays the same. It may matter but its only 1 of many ways to measure the success of your fitness program.
Most of my clients don’t care what the scale says. They just want to feel and move better. (I’m not opposed to physique goals). By shifting our focus off the scale, we’re not just moving the target! We are celebrating all the small victories that lead to our success. We are staying motivated and helping delay gratification and reminding ourselves that our intrinsic worth as a human (remember, created in “H image) has nothing at all to do with that square piece of plastic on our bathroom floor. We are also staying present in the Now, enjoying life today as we are.
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Supplements are controversial. Some say even with a perfect diet, due to soil depletion we need them for a healthy energetic life. Others ague that nutritional supplements have little to no value, can even be harmful and simply make supplement companies rich while you pee them out. These polarizing views each likely offer some element of truth but the simplicity and polarization often are masking complexity which the average consumer doesn’t have the headspace or qualifications to adequately explore.
While many of us believe that if a product is on the market, it must be ok to use, that isn’t always true. Countries differ in how they control these substances. The US FDA doesn’t test effectiveness, safety, or purity of nutritional supplements- including vitamins or protein powders and more. Aside from a kosher label, we don’t know if a supplement contains what the labels claims it does.
So I encourage you to ask yourself some questions before investing in and consuming a supplement;
How do I know I will benefit from this ie. have I looked at my current food intake, have I done nutritional testing?
What objective peer reviewed research demonstrates this supplement does what the manufacturer claims it will– without causing harm?
Why do I trust this manufacturer?
Reasons clients sometimes choose various supplements include needs for increased strength and endurance performance and recovery, prevention of deficiencies of micronutrients, convenience, enhance food absorption, reduce digestive issues, enhance fat utilization, reduce inflammation , improve insulin sensitivity, improve sleep, support bone and connective tissue.
Sometimes even if a supplement does what it says and is not harmful it needs to be taken in conjunction with other nutrients to be effective. Athletes need to know if supplements are on a banned substance list. Some supplements interact with other foods or drugs you may be taking. That’s why I’m often skeptical when non healthcare providers recommend specific supplements to everyone.
It is true that there’s largely little to no organization or accountability to make sure that the amounts reported on a label are consistent in a supplement, and that food is the best source of nutrients. There are some ways to research it yourself.
For years now, I have consulted with a couple of different Registered Dietitians as well as Joe Cannon who owns the consumer site https://supplementclarity.com Consumerlabs.com isn’t free (but they offer a free 5 day trial) They do brand testing and reviews. Labdoor.com reviews purity and label claims Examine.com is a site for reviewing evidence supporting specific supplements. The NSF does comprehensive third-party certification and testing of nutritional supplement for sport. and HFL Sport Science is a drug surveillance lab providing doping control and banned substances.
For many people, supplements are unnecessary. Many cannot be processed by the body, even can be harmful.
Even vitamin D has a variety of forms and might be more effective taken along with certain other minerals or vitamins and harmful taken other ways or in certain amounts. Ask your doc to explain or direct you to resources to help you optimize your supplementation if prescribed.
One client who replied to my question last week points out: “When I stopped taking vitamins I started being more careful about food.”- Alexandra Blaker
Do you research, and get to know yourself. It also doesn’t have to be all or nothing. You could supplement on some days and not others. Check with your healthcare provider. Nothing beats the nutrient power of a good diet.
Jan 4-10 Sprouts Market is offering 20% off supplements and bodycare Some say that Whole Foods offers sales on Fridays.
Some of my personal favorites are below.Check with your Doctor to see if they are right for you before consuming
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This one is famous for its smooth blending ability and good taste. It contains Stevia as the sweetner. It is a Whey protein.
Blender Bottle
This product is great for on the go blending of your protein powder with water, juice, nut milks or other liquids without a need for electricity. I even froth milk in it for a latte.
<a href=”http://<iframe sandbox=”allow-popups allow-scripts allow-modals allow-forms allow-same-origin” style=”width:120px;height:240px;” marginwidth=”0″ marginheight=”0″ scrolling=”no” frameborder=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=getfitwithkay-20&language=en_US&marketplace=amazon®ion=US&placement=B094W2N87W&asins=B094W2N87W&linkId=e980a87c809b0af25cc39fd08904ba05&show_border=true&link_opens_in_new_window=true”>Dairy Vanilla Protein Powder- Pea Protein Based
I liked that this one digests well. They do make a women age 40+ which contains Cohosh that probably gave me hot flashes…even though I’m in midlife I still prefer the regular women’s once daily.
Check with your LOR about kashrus since it has questionable certification but some/not all Rabbonim feel supplements may not require the same level of certification under certain circumstances. I use this on occasion with disposables. It adds to my feeling of satiety with coffee and I have noticed a smoother more plump texture to my cheeks.
You may have noticed a lack of soy protein recommended. Soy is often genetically modified. It is unclear if soy is right for everyone- particularly cancer survivors. It is also not in a fermented natural state but rather highly processed when in powder and there are plentiful alternatives recommended above.
If you just spent the last month like I did: (a) With a piece of honey cake in one hand and a cup of coffee in the other, (b) Doing an exercise routine exclusively made up of balancing hot dishes on one arm while walking laps in and out of the house, (c) where regeneration activity included multiple hours seated in meaningful contemplation or reading, or… (d) All of the above, plus sullen concerns about your lack of energy and expanding waistline…Then you will want to read on about how to bounce back into working out.
First: Let’s get real about expectations. You will want to pick up where you left off. This generally means you will want to return to the couch (Remember a body at rest tends to stay at rest from physics class in High School?!?) or, You will want to become the quintessential weekend warrior and jump headlong into intense cardio and double sessions in the gym. I want to take this moment to help you pause and do neither of those instinctive but completely unproductive impulses.
Instead, follow my
5 tips for getting back into exercise and fitness in a sustainable way:
1. Prepare for success. Lay your workout clothes and sneakers out before you go to bed. Schedule the workout in your planner and block out interruptions. Do that workout before you have time to think about it…because thinking during the next two weeks (your break back in period) will only get in your way. We want this on auto-pilot because deciding to work out and actually getting there is the hardest part. Short-circuiting the decision part is key. So stack that workout habit on top of some other firmly established habit (like waking up in the morning) and do it in a way that keeps it front of mind- i.e. having the sneakers in your visual space or the phone appointment alarm.
2. Begin the way you mean to go on. Plan on ONE thing you can stick with consistently FOREVER. Maybe that’s a 10 minute walk. Maybe that’s a 10 minute walk three times a week. Maybe that’s a 10 minute walk plus 20 situps and 10 modified pushups and a stretch. Pick that one thing you could reasonably, easily stick with for the rest of your life… and do it consistently for the next two weeks.
Resist the urge to give 110% these first two weeks. You want to work out to a point where you notice there was something happening but not so sore you can’t move (and sometimes you can’t tell because soreness doesn’t kick in until 24-48 hours after, so it’s ok to do a little less than you think you can that first time.) This is NOT the time to push your limits. You do not want to miss a workout these first two weeks. Consistency IS success. Soreness is not the indicator of success. I’m fairly certain you didn’t plan to go on needing to hold onto the walls easing yourself onto the toilet because …leg day.
3.Figure out your WHY and write that down. Why do you want to get fit? Want to not die so soon? Write it down. Want to look awesome for your niece’s wedding. Write it down. Need to get up the stairs without passing out? Whatever that “WHY” is, figure it out now, and write it down. Read what you wrote down often. Put it in your phone. Make a collage about it. When you have a meaningful reason, you can withstand the discomfort of making space in your life to commit to it.
4. Have Fun. The more fun you have while doing the workout the more you will stick with it. Maybe you fell off the wagon because you were bored. Then try something new- a new class, a new sport, something which used to make you smile but you gave up years ago like dancing in your bedroom like Madonna to show tunes.
5. Get support. Need a sports bra, get it. New sneakers? Need to dial a friend, a counselor, a coach, a trainer? You can’t do this alone. You need support so plan that out. Register for a class or take that walk Wednesday with a friend. Call a trainer or a sports med doc or a physical therapist if needed, so you can move better.
Periods of time off can break a plateau and even help reinvigorate your excitement and desire to exercise. Observing the Jewish holidays practically enforces a degree of moderation, and even regeneration (a key component of fitness), so don’t sweat it. It’s an overall sedentary lifestyle that becomes detrimental for our wellbeing but following these tips will allow you to ease back into sustainable exercise.
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Another version of this article appeared in LA Jewish Home October 20, 2022 (a newspaper serving the Greater Los Angeles Jewish Community)
The end of summer/beginning of the school year brings such mixed emotions.
This time happens to be the Jewish month of Ellul/the pre-High Holiday preparation time. We start to reflect on all of the things we have done and all we wish to accomplish in the coming year. We sometimes create grand goals like this year I will be able to fit into my (spectacularly smaller) outfit. This year I will become more fit (amorphous goal). Or this year I’ll eat healthy (whatever that’s supposed to mean..and often its overly restrictive and not sustainable long-term and will later boomerang back on your body and diminish your self-worth).
There’s a reason we’re not already there in that best bod ever right now. There are habits and skills that need to be established that maybe never have been or the pandemic blew to pieces as we simply coped. I am writing to caution you that as tempting as it is to do an accounting and draft big expectations with the thought maybe you will fall short of those huge goals but still progress will be achieved, you’re likely to be more successful with a different approach.
Let me challenge you to think first about which habits and skills need to be up to snuff in order to accomplish those grand goals and instead of focusing on the outcome, focus on the process- on becoming that version of you who does and thinks and eats like the person who has the outcome you desire.
Consider what baby step could be taken this week that is so small that its barely noticeable but takes you in the direction you want to go. Can you do that just for this month to show the universe this is who you are so the universe (insert your higher power here) can then assist? Would incorporating one vegetable into lunch or drinking a glass of water or simply slowing down to notice the taste of your food (but not all 3) be that thing? Would walking for 5 minutes be that thing? What 1 thing could you do right now and stick with forever? Think small and start..now! Need help? Go to the tab above that says contact me and we’ll make a workable plan.
Even if right now you are living with pain, obesity, gut disorders, sleep issues, low energy, or simply not feeling strong confident and energized much of the time, that doesn’t have to be how you feel forever. Everyone deserves to feel good in their body.
However, sometimes its FEAR that is holding us back. That F.E.A.R. serves a purpose …that is, until it no longer serves us. F.E.A.R. is an acronym which stands for false evidence appearing real. I’ve also seen it listed as F.A.T. False info Appearing True… What are some of these false beliefs?
Aches and pains are a normal part of aging.
I can’t afford the time or money to work out regularly
I’ve tried EVERYTHING when it comes to exercise but nothing works for me
I don’t have good genes for working out so I’ll never be good at it
I’m likely to get hurt if I work out and I don’t like feeling pain
Just look at some of these… are they real or have other DECISIONS been made which makes these appear like facts when in reality they are temporary.
For instance, can you really not afford the time or money it takes for an enjoyable workout? Or do you plan and save for other things and not prioritize your health? Could you reframe and exercise in 5-10 minute segments while baby is sleeping if you can’t get in a whole hour at once? Is midlife spread inevitable or a result of unwitting choices made from a lack of information about metabolism in midlife? Have you tried everything? Do you think that genes are destiny or that you can make choices which influence the expression of those genes-choices which can be mirrored by the next generation and become their inheritance?
In what way do beliefs such as these actually serve you? What are your F.E.A.R.S protecting you from? How do they constrain your potential? Do they do both?
I don’t think all limitations or limiting beliefs are necessarily detrimental! Sometimes they protect us from having to face deeper emotions we don’t necessarily want to feel or they allow for comfort. They serve us until they don’t serve us.
Consider unlocking your potential by trying this 7 day Unlimited Challenge. Its 7 days of access to unlimited on-demand classes.
In a small study of two groups of 7 participants, one group exercised for at least 30 minutes of moderate intensity or higher at least 3 times a week. The other group worked out less often and less intense than the first group.
All 14 participants were fed the same high fat 960 calorie breakfast meal. (2220 mg sodium, 48 g of fat, including 16 g saturated fat and 4.5 g trans fat..280mg. cholesterol)
After the high fat meal, they measured obstruction of blood flow in the brachial artery (-the one just above your elbow crease on your arm)..The less active group showed a greater obstruction of blood flow through the artery- it was narrowed, while the more active exercisers had no change.
Both groups experienced an increase in triglycerides (triglycerides are an ester of glycerol and 3 fatty acid groups. High levels of triglycerides indicate an increased risk of stroke.) The more highly active group’s triglycerides rose by 47% but the less active group increased triglycerides by a whopping 184%
While exercise is protective against disease, and people who exercise may be more able to get away with poor food choices, but not on a regular basis.
Johnson, B.D. et al. “Vascular consequences of a High-Fat Meal in physically active and Inactive adults.’ Applied physiology, nutrition, and metabolism, 36, no3. (2011) 368-375
While I’m reasonably certain of what will work best to keep me mentally sharp, performing well in the gym and emotionally even in terms of my nutrition, I’m an agnositc when it comes to my belief about whether that method is the right one or the best one for YOU.
First, let’s be sure we are on the same page. When I say DIET, most people hear the word restriction. When I say the word diet, I just mean the habitual pattern of what you eat on a day to day basis.
I know there are people who are devoutly Vegan or Low-Carb or Paleo or eat within a specific time window or High Fat or High Carb, Gluten-Free, Keto, Kosher, Hallal, Vegetarian, Pescatarian, or any variety of nutritional lifestyle and many of them think their way is the BEST way. However, I know from working with real clients over many years that different things work for different people. I actually think any of these could probably work depending on one’s situation.
If you like to cook, or don’t like to cook, have food allergies, have a big or small food budget, have a lot or a little nutrition knowledge, have GENES or diseases that predispose you to gain or lose weight on certain diets or require certain foods be added or omitted from your diet all coalesce into what your perfect diet is for YOU.
You may be wondering how it is that someone like myself who has studied nutrition and fitness could endorse such wildly different and sometimes conflicting diets depending on the person, and how I could even coach nutrition under such circumstances. The answer is that most nutrition programs accomplish certain cornerstone habits which are necessary in a healthy lifestyle.
In other words, when I coach clients in nutrition I don’t prescribe a diet or a particular menu though I may make some suggestions in the way that fits their lifestyle.. taking into consideration things like:
~ Cooking Experience and Knowledge
~ Stage of life (big family, small family, living alone)
~ Time
~ Budget
~ Allergies
~ Genetic variables (For clients interested in high fat or high protein diets I often suggest a DNA test to see if they are good candidates for such a diet in the long-term since some plans can require intense commitments. If a diet could feel overly restrictive given their social and entertaining calendars or those of other family members or their genetics indicate it would yield poor results at the outset they will have the information to make a more well informed decision as a result of the DNA test.)
Speaking of genetic variables, 23 and me is offering 50% off their Health and ancestry kit One of the health kits they offer can help you know if you are predisposed to be successful on a high or low fat diet for your individual metabolism and more.
Get Fit With Kayla 