"Yes, you CAN!"

When I teach classes each week, (high intensity interval training- HIIT, and Core) I plan tough workouts.  I don't have a lot of time and I want to make sure what we are doing is effective.  Sometimes, what I choose for the routine can look a little unusual or seem impossible to those that attend.  I put them in the routine because I want to "nudge" these people out of the comfort zone a little and challenge them to try.  You should see the looks on their faces sometimes.  I can read those looks and they usually say, "I can't do that."  Before I introduce and demo something like that, I say, "And before I show you, I want to say, 'YES YOU CAN!"  

Then, do you know what happens?  They try it and THEY CAN!!!!  Maybe just one repetition or for a short time, but they surprise themselves and it is a true delight.  Last week, it was mountain climbers with their feet on the wall.  It looks a little daunting, but it's fun and different.  Every single person did it.  One gal approached me a few days later in a public setting and told me she went home and showed her husband!  

So, whatever you are doing, TRY it before you tell yourself, "I can't do that." If it's too hard, then you say, "I can't do it YET, but I will soon!"  Most of the time, you'll pleasantly surprise yourself.....and the rest is history.

Obesity = _________?

You fill in the blank.  Obesity = Disease? Disorder? Problem? Time for Change? Unhealthy?  How would you label it?

I read an interesting article this week (http://www.huffingtonpost.com/john-berardi-phd/ama-obesity-disease_b_3479179.html?utm_hp_ref=@healthnews123) in the wake of the news that the American Medical Association has now officially declared obesity a disease.  This article is written by a person who runs a very reputable company out of Canada called Precision Nutrition.  They are known for their Lean Eating Coaching and helping their clients with fat loss.  Dr. Berardi doesn't so much tackle the question of "is this REALLY a disease?" but, "who's going to treat it?"

In case you wanted my opinion on this whole situation, I do not feel that obesity itself is a "disease."  I look at it as a "problem" for our country and every person that is facing it.  A problem that can LEAD to disease.  A problem that I want to help with.  I think that if you call it a disease in itself, it could lead to some people excusing themselves and falling back on "I have a disease."  Will it serve as another excuse people tell themselves or others?  Obesity isn't something easily treated when you go to your doctor.  You can't go to them looking for a cure- they are going to tell you to diet and exercise.  Like in the article mentioned above, your family doctor isn't equipped with the knowledge to prescribe specific nutrition or exercise to everyone that walks through their door.  

I'm not trying to open a big can of controversy here-- I do believe that obesity can be a complex situation.  It takes awhile to become that way.  If it were that easy to solve, we'd all be walking around in our best bodies!!  A lot of times, people are obese because of life situations and not being able to cope in the right way.  It's not just a physical disease, but often times is the result of emotional problems.  People may take comfort in food to face problems.  Depression can lead to inactivity and poor choices.  The availability and convenience of processed foods can lead to obesity.  The list can go on and on....

So, what do we do now?  Well, throw the labels out, to start.   I'm a believer in personal responsibility and, yes, seeking outside help if needed.  Help with a problem before it leads to disease.  We know that obesity can lead to all kinds of health problems, whether it be certain cancers, heart disease, high blood pressure, or diabetes to name a few.  Help yourself be healthy by planning your menus and exercise for the week ahead to time.  Take charge of what you feed your kids and how active you are as a family.  Inform yourself on the fitness options available to you.  Take the initiative and change your life.  I'm here to help.

Get FIT. Be FIT. Stay FIT.

Consistency

People often times don't know why they aren't getting results in their fitness journey.  I have clients that don't understand why they are "stuck" in one spot.  Here are a few key questions to ask yourself:

1) Are you lifting weights (total body) at least 2 times per week?
2) Are you changing your workout every 4-6 weeks or so?
3) Have you been following a nutrition plan that includes protein, healthy carbohydrates (ie- fruits and veggies), and healthy fat in proper portions?
4) Are you drinking a lot of water each day?
5) Are you sleeping at night?
6) Are you keeping your nutritional "cheats" to a minimum each week?
7) Do you just keeping going when the going gets tough and your schedule isn't working out how you wanted it to?
8) Is your stress level in control?
If you are answering ANY of these with a "Sometimes," then I think we've found your problem.
Sometimes = no results
Consistency = results

Start working on replacing the "Sometimes" with "Yes, I CONSISTENTLY do this."  Doing anything just once in awhile won't get you anywhere close to your fitness goals.  Consistency is your ally and will mean the difference between results and no results.  Pick one thing at a time and when you can consistently do it for a few weeks, then move on to the next thing.  A few months down the road, you will see results!

A sense of accomplishment...

I ran into a friend recently that tried my HIIT class a few weeks ago. (High Intensity Interval Training)  Immediately, he told me that I had inspired him that day....I asked him, "How so?"  What he noticed in my class was that everyone there had a look on their faces that reflected a sense of accomplishment for what they had just done.  Fatigue, sweat, and a sense of accomplishment for finishing something that they had to work hard for.  Listening to my friend, I felt a bit humbled that I could be a part of that scene.  It's always been a goal to lead a class where people have to work hard, but they always leave feeling good about what they did.  He now wants to look into instructing so that he can feel like he's making a difference in people's lives.  How cool.

When you conquer something and feel that sense of accomplishment, you own it!  You want more and you will keep going to get it.  Accomplishment leads to pride, and pride makes you even more inspired to go after what you want.  Nobody can take that away from you!  `Say it with me-- "I did it!"  Those are three very powerful words.

I love my job.  I get to help people feel accomplishment every day.

Grief Case

I read this article today that made a great point-- someone may be afraid to totally transform themselves (their bodies) because they're afraid of losing their "old self."  People tend to think of what they'll be losing (besides the fat!) instead of celebrating all that they'll be gaining by having a healthier body.  Food for thought, right?  

Years ago, I sat in a group talk about grief and how we all carry a "grief case" around with us.  In our grief case, we put the sad things that have happened to us in our lives that we grieve.  It could be the death of those close to us, losing a job, a home, not getting that promotion, etc.  We tuck it away and carry it with us.  That day, we talked more about what we put in our grief cases as new parents-- how we lose our freedom, our time to ourselves, maybe our identity.  I had never thought about that before.

So, if a person is on their fitness journey to lose a lot of fat, what could be put in their grief case?  What could they feel that they'd be losing besides weight?  Well, I can guess that they'd possibly lose some friends that are underlying unsupportive people that don't want them to change.  Other people can feel threatened when their loved ones make changes for the better.  So, one may grieve friendships or changed relationships.  They may also grieve the "comfort zone" that they are so safely nestled in.  To make real changes, physically and emotionally, one has to get out of their comfort zone and find a new path.  That can be scary.  One may think that they will grieve the loss of yummy food on their fitness journey.  Not true.  It's not realistic to say, "I'll NEVER eat...... ever again."

Sort out your grief case and decide what doesn't need to be there anymore.  Instead of grieving what you'll miss, celebrate what will change for the better.  Maybe you get to wear something you haven't worn in a long time as a result of your healthy changes.  Maybe you make new, active, supportive friends.  Maybe you get off a certain medication or realize how much more energy you have every day.  You won't grieve that greasy pizza, you'll find a healthier recipe.  For sure, you will inspire everyone around you.

If you are at the beginning of your fitness journey, write a letter to yourself talking about what your hopes are and what you hope to change in yourself.  How do you want to look and feel?  What are you afraid of?  What do you think you'll be losing, if anything?  What positives will you gain?  Who is there for you?  Have a heart to heart with your current self and your future self.  Seal it up and read it later on in your journey.

First, start here:  What's in YOUR grief case?