The old adage, 'no pain, no gain,' has been disregarded as false just as often and sincerely as regarded as gospel. When I work with health coaching clients I'm very up-front about the difficulties of changing one's habits. Some "pain" will be involved. In this blog I will address the pain of peer pressure and self-image as it relates to exercise.
It is not uncommon for some people to experience emotional pain as they begin to work with their bodies in ways that friends, coworkers and family members are not. There might be some pushback, especially if your efforts toward health are perceived as threatening to those who are not ready to make changes. The reality is that friction in these relationships might cause some short term discomfort. Best advice: Acknowledge that your feelings are a little hurt and you are disappointed in their lack of support, and intentionally focus on the other ways they bring joy into your life. Over time you'll likely connect with a new set of acquaintances at your fitness center who will completely understand your motivations and support your efforts.
Some people avoid the gym or exercise/yoga classes, or doing exercise in public, like walking or running, because of a poor self image. Reality check: Shame about one's body is painful. But that pain is there whether you're active or not. A big part of taking back your health is addressing a negative body image. Best advice: The truth is that exercise is an essential way you can help your body deal with inflammation that drives weight gain and chronic disease. Because you have chose to significantly increase your physical activity you have chosen not to be a victim to the vicious cycle of inflammation and weight gain/difficulty in weight loss/development of or healing from chronic disease. Celebrate every workout as a way in which you are taking responsibility for your own health and wellness. Be proud of yourself for putting yourself out there; be very proud.
Bottom line: Life is a series of tradeoffs. Getting physically fit means trading comfort and comfort food for a longer and more joyful life. Good health is not just waiting for you; it will not 'catch up' to you one of these days. If you want to keep it or if you want to reclaim it, you will have to do the hard it work that is required. Its the sweetest pain I know.
Thursday, August 28, 2014
Monday, August 18, 2014
The Pain of Gain: Exercise, Part 2
The old adage, 'no pain, no gain,' has been disregarded as false just as often and sincerely as regarded as gospel. When I work with health coaching clients I'm very up-front about the difficulties of changing one's habits. Some "pain" will be involved. In this blog I will address the physical pain that comes from increasing the body's activity level.
As muscles are tapped and pushed even to modest limits there will likely be soreness for a day or two. Muscle soreness may be repeated as you explore different muscle groups and progress to new limits over time. But there are some things you can do to prevent unnecessary discomfort.
Best advice: If you have decided to work out at a gym but have no idea where to start, then I highly recommend inquiring about a personal trainer to show you the ropes. Injury prevention is the first priority. Its hard enough to start or restart an exercise routine, but having to deal with an injury right off the bat can derail your good intentions for weeks or even months. Ask a trainer to help you set up a weekly schedule so that you are not overtaxing particular muscle groups and ensuring that you are doing some overall conditioning work as part of every workout - appropriate to your wellness goals.
Don't eat an hour before you workout but do eat as soon as possible afterwards; focus on protein sources like quality eggs, plain whole fat yogurt with a small amount of fruit, and whole grains like quinoa (a complete protein).
Invest a few minutes of stretching before and after a workout to help prevent unnecessary soreness. Simple yoga poses for releasing the lower back, hips and shoulders can be really helpful when you're winding down. Don't know how to do these? Just take a couple of basic yoga classes (around $12) and you'll quickly pick up on stretches you can use at home or in the gym. You could just Google them, but its nice to actually do them with guided instruction the first couple of times. For example, I like "child's pose" for releasing the lower back at the end of my gym workouts, and that one is part of nearly every yoga class. Most yogi's will tell the class which poses release what part of the body as you're going through them.
Be gentle with yourself. If you are working out regularly as well as cleaning up your eating habits you will make significant progress in a relatively short amount of time. But don't be surprised if other people see the changes in you before you do.
Drink an abundance of water: the day before, the hour before, sips consistently during your workout, after your workout, the rest of the day, and the next day. Drinking water can prevent some soreness and help your body heal from micro tears in your muscles that might have occurred during your workout.
Focus on your breathing; never hold your breath during the strenuous parts your workout and remind yourself to take deep breaths expelled fully periodically. This will become second nature, but in the beginning its easy to forget to breathe.
Epsom salt baths are highly recommended for those just starting out (use the recommended amount of salt even if its seems like a lot).
Too much exercise too soon is not a good thing. When you are just getting started take whole days off between workouts. Your muscles are not growing while you are working out but rather during periods of rest. If you are doing weight-bearing/resistance exercises remember that your body continues to burn fat from a workout for up to 48 hours, as opposed to 24 from aerobic exercise, so adequate rest between workouts cannot be underestimated.
Bottom line: Life is a series of tradeoffs. Getting physically fit means trading comfort and comfort food for a longer and more joyful life. Good health is not just waiting for you; it will not 'catch up' to you one of these days. If you want to keep it or if you want to reclaim it, you will have to do the hard it work that is required. Its the sweetest pain I know.
As muscles are tapped and pushed even to modest limits there will likely be soreness for a day or two. Muscle soreness may be repeated as you explore different muscle groups and progress to new limits over time. But there are some things you can do to prevent unnecessary discomfort.
Best advice: If you have decided to work out at a gym but have no idea where to start, then I highly recommend inquiring about a personal trainer to show you the ropes. Injury prevention is the first priority. Its hard enough to start or restart an exercise routine, but having to deal with an injury right off the bat can derail your good intentions for weeks or even months. Ask a trainer to help you set up a weekly schedule so that you are not overtaxing particular muscle groups and ensuring that you are doing some overall conditioning work as part of every workout - appropriate to your wellness goals.
Don't eat an hour before you workout but do eat as soon as possible afterwards; focus on protein sources like quality eggs, plain whole fat yogurt with a small amount of fruit, and whole grains like quinoa (a complete protein).
Invest a few minutes of stretching before and after a workout to help prevent unnecessary soreness. Simple yoga poses for releasing the lower back, hips and shoulders can be really helpful when you're winding down. Don't know how to do these? Just take a couple of basic yoga classes (around $12) and you'll quickly pick up on stretches you can use at home or in the gym. You could just Google them, but its nice to actually do them with guided instruction the first couple of times. For example, I like "child's pose" for releasing the lower back at the end of my gym workouts, and that one is part of nearly every yoga class. Most yogi's will tell the class which poses release what part of the body as you're going through them.
Be gentle with yourself. If you are working out regularly as well as cleaning up your eating habits you will make significant progress in a relatively short amount of time. But don't be surprised if other people see the changes in you before you do.
Drink an abundance of water: the day before, the hour before, sips consistently during your workout, after your workout, the rest of the day, and the next day. Drinking water can prevent some soreness and help your body heal from micro tears in your muscles that might have occurred during your workout.
Focus on your breathing; never hold your breath during the strenuous parts your workout and remind yourself to take deep breaths expelled fully periodically. This will become second nature, but in the beginning its easy to forget to breathe.
Epsom salt baths are highly recommended for those just starting out (use the recommended amount of salt even if its seems like a lot).
Too much exercise too soon is not a good thing. When you are just getting started take whole days off between workouts. Your muscles are not growing while you are working out but rather during periods of rest. If you are doing weight-bearing/resistance exercises remember that your body continues to burn fat from a workout for up to 48 hours, as opposed to 24 from aerobic exercise, so adequate rest between workouts cannot be underestimated.
Bottom line: Life is a series of tradeoffs. Getting physically fit means trading comfort and comfort food for a longer and more joyful life. Good health is not just waiting for you; it will not 'catch up' to you one of these days. If you want to keep it or if you want to reclaim it, you will have to do the hard it work that is required. Its the sweetest pain I know.
Monday, July 28, 2014
The Pain of Gain: Exercise, Part 1
The old adage, 'no pain, no gain,' has been disregarded as false just as often and sincerely as regarded as gospel. When I work with health coaching clients I'm very up-front about the difficulties of changing one's habits. Some "pain" will be involved. In this blog I will address the issue of the pain of developing new habits around exercise.
People have a variety of attitudes toward exercise. Some people used to be very athletic in their youth but over time fell away from it. Some people have never been athletic and they the loathe the very idea of it (this was my tribe). Some people like the thought of it, but just never seem to get around to it. Others do a limited amount of it, like taking walks occasionally, and want to take it to the next level. In any case, there will need to be a process of breaking through a mindset (brainset actually) of inactivity and systematically replacing it with something new. This can be uncomfortable (perhaps an understatement) given that the effort will be required a few days a week, week in, week out, month in, month out. Getting up an hour (or two) early to fit in a workout three to four times a week can be brutal for those who really like their sleep.
Best advice: Exercise is one of the most important things you can do for both prevention of major illness as well as to help your body heal from chronic disease. Never underestimate it. As you repeat new behavior it builds new pathways in your brain which sets those behaviors into established habits. Before you know it your brain will get you up before the alarm clock. Put your workout schedule in your planner just as your would any other appointment - and keep to it. In short order, you will begin to crave this new routine because your body was built to be physically active. Sidenote: Sleep is an essential part of keeping or taking back your health if its compromised. If you have to get up earlier then be sure to get to bed earlier. And remember that extra sleep may be needed as you ramp up your physical activity. If you feel tired DO NOT address it with a caffeine fix and push through.
Bottom line: Life is a series of tradeoffs. Getting physically fit means trading comfort and comfort food for a longer and more joyful life. Good health is not just waiting for you; it will not 'catch up' to you one of these days. If you want to keep it or if you want to reclaim it, you will have to do the hard it work that is required. Its the sweetest pain I know.
People have a variety of attitudes toward exercise. Some people used to be very athletic in their youth but over time fell away from it. Some people have never been athletic and they the loathe the very idea of it (this was my tribe). Some people like the thought of it, but just never seem to get around to it. Others do a limited amount of it, like taking walks occasionally, and want to take it to the next level. In any case, there will need to be a process of breaking through a mindset (brainset actually) of inactivity and systematically replacing it with something new. This can be uncomfortable (perhaps an understatement) given that the effort will be required a few days a week, week in, week out, month in, month out. Getting up an hour (or two) early to fit in a workout three to four times a week can be brutal for those who really like their sleep.
Best advice: Exercise is one of the most important things you can do for both prevention of major illness as well as to help your body heal from chronic disease. Never underestimate it. As you repeat new behavior it builds new pathways in your brain which sets those behaviors into established habits. Before you know it your brain will get you up before the alarm clock. Put your workout schedule in your planner just as your would any other appointment - and keep to it. In short order, you will begin to crave this new routine because your body was built to be physically active. Sidenote: Sleep is an essential part of keeping or taking back your health if its compromised. If you have to get up earlier then be sure to get to bed earlier. And remember that extra sleep may be needed as you ramp up your physical activity. If you feel tired DO NOT address it with a caffeine fix and push through.
Bottom line: Life is a series of tradeoffs. Getting physically fit means trading comfort and comfort food for a longer and more joyful life. Good health is not just waiting for you; it will not 'catch up' to you one of these days. If you want to keep it or if you want to reclaim it, you will have to do the hard it work that is required. Its the sweetest pain I know.
Friday, March 21, 2014
It's not just about the food
While health coaching focuses a great deal of the time on nutrition, it is counterbalanced with attention paid to all the other parts of a person's life. Because the reality is that even if a person is eating a fantastic diet, if they are in emotional distress over a relationship gone south or are in a job they really hate or are stressed out by a medical condition, it is unlikely they will be able to achieve the status of health they desire. Each area of our life, physical, emotional, career, spirituality, home environment, relationships, financial situation, etc. contributes to our overall well-being.
Holistic health coaching strives to help individuals help themselves into better habits and out of situations in which they feel hopeless and helpless. This is done by periodically checking on each of these areas. As areas are identified as needing change, modest, doable goals are created for the individual to work on over a period of time. The commitment for health coaching (for coaches trained by the Institute of Integrative Nutrition - IIN) is six months. Because it takes at least this long for lasting, permanent change to occur.
Health coaching also helps redirect people to begin to ask different questions. The initial question new clients ask is: What can I do to be healthy? When strides are made, goals are being met, energy returns, and health begins to be regained, the new question becomes, What do I do with my health? This is because the goal of health is not for its sake alone but for the betterment of the world. Good health is a gift, not a prize. It's not a trophy that sits on a shelf to be admired. Healthy people, each in their own way, contribute to the health and well-being of their communities in real and powerful ways. With health comes the motivation to inspire others and to have the inner reserves to keep at it.
The amount of illness being experienced in the world today is unprecedented. We are not supposed to suffer with chronic disease for years. We are not supposed to succumb to illness in the prime of our lives. We're not supposed to spend the last years of our life slowly fading away in a nursing home. For many, the question is not if they will get cancer, diabetes or heart disease, but when. None of this is normal. And it is alarming that we accept such things as just being part of some natural progression. This is not to say that sometimes these things do occur even under the most perfect of circumstances. But it is abnormal for mass chronic illness to be the norm. Our bodies are wonderfully designed to deter illness and to heal itself. We are supposed to be healthy, strong and vibrant. We are intended to be lean and physically fit. And we should be active in mind and body long into old age. And it is not only possible to address the health crisis that we are in, but as individuals to stack the deck overwhelmingly in favor of good health. This done by addressing all the food that feeds us - not just what's on our plates.
This is what motivates my work as a health coach: To help people reclaim their health so that together we can share in creating a ripple effect of health and wellness that really will transform the world we live in.
Next time: The new normal.
Holistic health coaching strives to help individuals help themselves into better habits and out of situations in which they feel hopeless and helpless. This is done by periodically checking on each of these areas. As areas are identified as needing change, modest, doable goals are created for the individual to work on over a period of time. The commitment for health coaching (for coaches trained by the Institute of Integrative Nutrition - IIN) is six months. Because it takes at least this long for lasting, permanent change to occur.
Health coaching also helps redirect people to begin to ask different questions. The initial question new clients ask is: What can I do to be healthy? When strides are made, goals are being met, energy returns, and health begins to be regained, the new question becomes, What do I do with my health? This is because the goal of health is not for its sake alone but for the betterment of the world. Good health is a gift, not a prize. It's not a trophy that sits on a shelf to be admired. Healthy people, each in their own way, contribute to the health and well-being of their communities in real and powerful ways. With health comes the motivation to inspire others and to have the inner reserves to keep at it.
The amount of illness being experienced in the world today is unprecedented. We are not supposed to suffer with chronic disease for years. We are not supposed to succumb to illness in the prime of our lives. We're not supposed to spend the last years of our life slowly fading away in a nursing home. For many, the question is not if they will get cancer, diabetes or heart disease, but when. None of this is normal. And it is alarming that we accept such things as just being part of some natural progression. This is not to say that sometimes these things do occur even under the most perfect of circumstances. But it is abnormal for mass chronic illness to be the norm. Our bodies are wonderfully designed to deter illness and to heal itself. We are supposed to be healthy, strong and vibrant. We are intended to be lean and physically fit. And we should be active in mind and body long into old age. And it is not only possible to address the health crisis that we are in, but as individuals to stack the deck overwhelmingly in favor of good health. This done by addressing all the food that feeds us - not just what's on our plates.
This is what motivates my work as a health coach: To help people reclaim their health so that together we can share in creating a ripple effect of health and wellness that really will transform the world we live in.
Next time: The new normal.
Wednesday, March 12, 2014
Discovering for myself the value of a health coach
Prior to beginning my studies for holistic health coaching with the Institute for Integrative Nutrition (IIN) I had no real idea of what a health coach actually did. I had a vague idea of course from having some exposure to life coaches, but I really didn't understand how their work touches on every part of a person's life.
The IIN program is designed in such a way that as you learn the educational material that will help you work with people in reaching their wellness goals, you are at the same time a client yourself. By virtue of daily food and wellness journaling, in-depth nutritional education, IIN community support, and peer coaching I've had the opportunity to get really clear about who I am, what my own wellness issues are and how to work toward meeting the goals I've set to address them.
For instance, I have been running for about three years. But since running a half marathon a couple of years ago my running had fallen into inconsistent patterns and I didn't really have a clear intention about the role I wanted it to take in my life. Winters are hard in the Central PA mountains and so I let it go for a good chunk of the year and then spend the fair weather months just gaining back muscle tone. As I worked harder on my IIN studies, all the wellness information resonated with me on a very deep level. Very quickly I got very clear that I wanted to commit to make running a much more significant part of my life. I joined the local YMCA and used the treadmill throughout the winter months until I could get back outside. Gym memberships are not always easy to stick with, so I was really proud of myself for getting in regular runs every week - even when I wasn't in the mood or when it was -3 F outside and just going to get into my car was a struggle. But there was a sense of accountability that was not there before. I felt accountable to myself as a health coach: I felt accountable to all of my future clients - that I too am walking the talk. I felt accountable to the goal I had set and to the payoff in seeing the results in my body and the increased consistency in my mood.
As part of my IIN training, it was strongly suggested that I connect with a fellow student for peer coaching. Luckily, there was someone in my hometown that was also doing the IIN course and we actually knew each other a wee bit! As peer coaches we hit it off right away and have enjoyed getting together once a month or so to compare notes on classes and check in with one another on how we are doing as we began to work with clients.
But the real pay off has been the conversation and the connection. It's been really nice having someone to talk to, a confidant who is happy to see me and is interested in what is "new and good" with me. I have some modest goals I'm working on and each time we get together we touch on the progress I've made toward reaching them. And most importantly is really important to me to have a sounding board with someone who just as healthy (and moreso) and just as interested and knowledgeable (and moreso) as I am regarding the effects of lifestyle on one's health and overall well-being as a support for my own journey. I look up to her as a role model am very grateful for her easy-going spirit and the wisdom she imparts so effortlessly.
This has been a bit of a surprise to me actually. When I initially filled out my own health history for my peer coach I remembering thinking (naively): I'm the kind of person that doesn't need a health coach. What I mean by this is that I'm in excellent health. (Many people who seek help from a health coach are not.) I eat very well. (Many people who seek help from a health coach do not.) I am very happy with my weight. (Many people who seek help from a health coach are not.) Additionally, I am very well read regarding food and health. I'm totally on-board with integrative medicine (too bad its not practiced in my local) and am my own health advocate . I have two physicians: a naturopath and a chiropractor. I no longer take any pharmaceutical medications, OTC drugs very rarely, and just a few basic supplements. Every day I actively take steps to reduce my chances of having a chronic disease by following a predominately plant-based diet and getting regular exercise. I take time to pray and meditate and nurture the relationships that are important to me.
But for all this, I don't have it all figured out. I can only say that I have clear intentions about taking back my health and my life from the powerful commercial forces that put enormous pressure on the culture that end in illness, and in many cases, premature death. I can only say that my intentions are a good fit for me today, but may change tomorrow as I learn more and progress deeper into a lifestyle that is increasingly counter-cultural. To be healthy and to be well is no longer the norm in this country and its hard to fight against pervasive outdated and nutritional ideas and persuasive advertising and marketing of big businesses that don't have anyone's health or wellness at heart. Because my life is a work in progress I still have a lot of work to do on me and its much harder to go it alone. Having my own coach provides the support and encouragement I need to keep at it.
So as I begin to work with with people who are embarking on their own adventures to take back their health I hope that my own satisfaction with having a coach, and the work I'm putting into my own health and wellness will have a big pay off for them.
Next time..... its not just about the food you eat.
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