During the 1950’s and 1960’s gym members were predominantly men who were training for specific goals, such as increased size (bodybuilders), strength (power lifters), explosive strength (Olympic lifters), or a combination of all of these goals (athletes). As the 1970’s rolled around there was an increased interest in going to the gym and training to become fit. Not only had it become more socially acceptable but it provided a structured way to achieve health and social interaction simultaneously. Society was becoming more appearance-conscious and thus the number of new gym member increased to include a large number of people who were uneducated about training and the gym environment. People decided they needed to seek out the advice of an “expert” and at this time that was the person in the gym who had been working out the longest and in the best shape. These qualifications are only genetic based and not necessarily based on training knowledge. Although these people were probably able to provide good information on acute variables such as sets, reps, and so on, the understanding and application of human movement science (functional anatomy, functional biomechanics, and motor behavior) is something very different. Fitness programs at this time rarely met the individual needs, goals, and abilities of the client.
From the mid 1980’s to the present technology and automation in the United States began to take a toll on public health. In 1985 the international obesity task force deemed the prevalence of obesity an epidemic. Today, approximately 30% of adults are estimated to be obese. This carries over to the adolescent population, with 16% of teenagers considered obese. The American population is also living longer. This leads to the number of individuals developing chronic diseases and disability. According to the National Academy of Sports Medicine, one in five adults report having doctor-diagnosed arthritis and this is a leading cause of disability.
Meanwhile, daily activities continue to decline. People are less active and spend less of their free time engaged in physical activity. Physical education and after-school programs are being cut from school budgets, further decreasing the amount of physical activity in children’s lives. This new environment is producing more inactive and non functional people.
EVIDENCE OF MUSCULAR DYSFUNCTION AND INCREASED INJURY
The National Academy of Sports medicine suggests that musculoskeletal pain is more common now than it was 40 years ago. This leads us to believe that decreased activity may lead to muscular dysfunction and, ultimately, injury.
Low Back Pain
80% of adults are affected by some for of low back pain. Research has shown low back pain to be predominant among workers in enclosed workspaces (such as offices) and people who sit for 3 hours or more at a time, as well as manual labor.
Knee Injuries
The incident of knee injuries is also a concern. It’s estimated that 80,000 to 100,000 anterior cruciate ligament (ACL) injuries happen each year. 70% of these are non-contact and occur between 15 and 25 years of age. This isn’t hard to believe because of the increased amount of obesity and lack of activity within this age group.
Chronic Diseases
Physical activity has been proven to reduce the risk of chronic diseases and lifestyle disorders. Some examples are increased triglycerides, high cholesterol, obesity, diabetes, high blood pressure, heart disease, and stroke.
Musculoskeletal Injuries
In 2003 musculoskeletal injuries were the number two reason for doctor’s visits. 31 million of these visits were because of back problems, 19 million we because of knee problems, 14 million for shoulder problems, and 11 million for ankle problems.
It has become much more important in today’s society to focus on health and wellness. Many people realize that they need to exercise but not many people are putting those thoughts into action. With this growing population of untrained deconditioned individuals it is important to ensure that all components of their bodies are properly prepared for the stress that will be placed on them. Many training programs neglect the proper training for the musculoskeletal system including muscles of the hips, upper and lower back, and neck.
Current Training programs have shown that the intensity of activity needed to improve cardiorespiratory fitness of a sedentary adult may put them into a state of excessive overload. This shows that the musculoskeletal system is easily overtrained when it is deconditioned. Deconditioned does not only mean a person is out of breath or overweight, it’s a state in which a person may have muscle imbalances, decreased flexibility, or lack of core and joint stability. Most training programs do not focus on multiplanar movements (movement throughout different planes of the body). The key to integrated training is focusing on these multiplanar movements in a proprioceptively enriched environment. This environment is one that challenges the internal balance and stabilization systems of the body. For example, a single leg squat or single arm shoulder press.
The needs of the American population are ever changing and it’s a constant challenge to meet them. Today’s client is deconditioned because of a sedentary lifestyle and their bodies have been physically molded by furniture, gravity, and inactivity. They are not ready to begin physical activity and the same rate as someone could 20 years ago, and this is why training programs must change and advance from programs of the past. The new focus of fitness programs should focus on individual functional capacity.
When beginning the New Year’s resolutions this year, be careful not to overtrain your bodies especially if you have been inactive. Give your body a chance to adjust to what you are doing not only to achieve the best benefit and results but to insure your overall health and safety.
Tuesday, December 25, 2007
Tuesday, October 9, 2007
The relationship between Self-esteem and weight loss
Practically anyone can lose weight, but the one’s who keep it off are definitely a rare breed. When it comes down to it, it’s not a complete mystery how they do it. They just maintain the behaviors that brought them to their healthy lifestyle. They continue to eat healthy foods, drink plenty of water and exercise.
According to Diane Berry, a nurse practitioner and postdoctoral fellow at the Yale School of Nursing, "Eighty-five to ninety percent of people regain any weight they've lost within 3-5 years,"
What about the other 10-15 percent? How do they keep it up?
The secret to maintaining their results includes both a psychological and physical overhaul.
When talking with people over the years who have achieved weight loss success, I have found some patterns forming. Each person described themselves as self-conscious, vulnerable and unaware of events that contributed to the weight gain.
With every weight loss story there is a moment where each person realized they have a problem and decided they need to make a change. It could have been a comment from a co worker or the realization that they needed to buy a bigger dress size. No matter the trigger, everyone decided at one time or another, they have had enough. As soon as they made this mental breakthrough they were surrounded by their renewed energy and their fresh new outlook and enthusiasm to start their new journey.
The key to taking your healthy lifestyle from ideas to actual practice is by engaging in some important behavioral changes. Make sure you are eating healthy foods with the correct portion sizes, drink lots of water, and get plenty of exercise. Take your new behaviors and incorporate them into your life until they become like second nature. Take advantage of your own support system made up of friends, family, and other positive people undergoing their own lifestyle change. Use effective methods to track your progress like journals and scheduled measurement and weight evaluations. Finally get rid of all the quick fix ideas and realize that this is a continuing challenge.
It is very important to remember that it is difficult to change behaviors both healthy and unhealthy, especially if they have been in place for long periods of time. Reaching your goals can be a complicated process and people will make mistakes, its ok to fall, it teaches us to pick ourselves up. We are all individuals and there is no clear cut answer for any one person; it’s not black and white.
People who have successfully changed their unhealthy lifestyle have not only altered their appearance and changed their health but have become different people. They have increased confidence and self-esteem as well as a feeling of control over many aspects of their lives. Self confidence and self-esteem are important and necessary tools for successful long term weight loss. Self-confidence is an attitude which allows individuals to have positive yet realistic views of themselves and their situations. Self-confident people trust their own abilities, have a general sense of control in their lives, and believe that, within reason, they will be able to do what they wish, plan, and expect.You must believe in yourself, your willpower, and always stay focused on your goals. Self esteem comes with pulling the whole package together, when everything starts clicking. It's a reinforcing cycle, food becomes more comfortable, serving sizes are understood, and the initial weight loss feels better physically.
Most people start their weight loss journey with the ultimate result being their happiness with themselves. That’s why making the choice to live a healthy lifestyle is so important, it is something every person can do for themselves. It is an accomplishment they can be proud of every time they look in the mirror or inspire someone new to follow their example. We only have one body, let’s take care of it inside and out to insure a happy and healthy future. You will never be truly happy until you can believe and have faith in yourself and your abilities. Good Luck!
According to Diane Berry, a nurse practitioner and postdoctoral fellow at the Yale School of Nursing, "Eighty-five to ninety percent of people regain any weight they've lost within 3-5 years,"
What about the other 10-15 percent? How do they keep it up?
The secret to maintaining their results includes both a psychological and physical overhaul.
When talking with people over the years who have achieved weight loss success, I have found some patterns forming. Each person described themselves as self-conscious, vulnerable and unaware of events that contributed to the weight gain.
With every weight loss story there is a moment where each person realized they have a problem and decided they need to make a change. It could have been a comment from a co worker or the realization that they needed to buy a bigger dress size. No matter the trigger, everyone decided at one time or another, they have had enough. As soon as they made this mental breakthrough they were surrounded by their renewed energy and their fresh new outlook and enthusiasm to start their new journey.
The key to taking your healthy lifestyle from ideas to actual practice is by engaging in some important behavioral changes. Make sure you are eating healthy foods with the correct portion sizes, drink lots of water, and get plenty of exercise. Take your new behaviors and incorporate them into your life until they become like second nature. Take advantage of your own support system made up of friends, family, and other positive people undergoing their own lifestyle change. Use effective methods to track your progress like journals and scheduled measurement and weight evaluations. Finally get rid of all the quick fix ideas and realize that this is a continuing challenge.
It is very important to remember that it is difficult to change behaviors both healthy and unhealthy, especially if they have been in place for long periods of time. Reaching your goals can be a complicated process and people will make mistakes, its ok to fall, it teaches us to pick ourselves up. We are all individuals and there is no clear cut answer for any one person; it’s not black and white.
People who have successfully changed their unhealthy lifestyle have not only altered their appearance and changed their health but have become different people. They have increased confidence and self-esteem as well as a feeling of control over many aspects of their lives. Self confidence and self-esteem are important and necessary tools for successful long term weight loss. Self-confidence is an attitude which allows individuals to have positive yet realistic views of themselves and their situations. Self-confident people trust their own abilities, have a general sense of control in their lives, and believe that, within reason, they will be able to do what they wish, plan, and expect.You must believe in yourself, your willpower, and always stay focused on your goals. Self esteem comes with pulling the whole package together, when everything starts clicking. It's a reinforcing cycle, food becomes more comfortable, serving sizes are understood, and the initial weight loss feels better physically.
Most people start their weight loss journey with the ultimate result being their happiness with themselves. That’s why making the choice to live a healthy lifestyle is so important, it is something every person can do for themselves. It is an accomplishment they can be proud of every time they look in the mirror or inspire someone new to follow their example. We only have one body, let’s take care of it inside and out to insure a happy and healthy future. You will never be truly happy until you can believe and have faith in yourself and your abilities. Good Luck!
Monday, September 3, 2007
Swollen Muscles
I have a funny story from one of my clients that I would like to share. Marilyn and I have been working together for the last 6years, and during that time her and her husband have become not only great clients but they have become close friends of mine. Not only has Marilyn worked very hard to overcome sciatica and flexibility issues that made it difficult to be active in the past, she has dropped body fat and developed some serious muscle definition! Last month they traveled to North Dakota to visit some family there. Her family lives and works on a farm, a lifestyle that not many of us are accustomed to. So when she got back home and her family got a look at her defined arms one of them pointed to her bicep and said, "whats wrong with your arm it looks all puffy and swollen"? Marilyn thought this was awesome! She then explained to her relative that she had built muscle and that's how its supposed to look.
I think its funny how others look at you when you are fit and in shape. We, as a fitness community need to remember that we are our own billboard. The healthy body and healthy lifestyle that we show others can be very inspirational and motivating. Positive attitude and self confidence is contagious, just ask anyone around you.
Great job Marilyn! Thank you for all your hard work!!
I think its funny how others look at you when you are fit and in shape. We, as a fitness community need to remember that we are our own billboard. The healthy body and healthy lifestyle that we show others can be very inspirational and motivating. Positive attitude and self confidence is contagious, just ask anyone around you.
Great job Marilyn! Thank you for all your hard work!!
Wednesday, August 1, 2007
Beliefs That Prevent Weight Loss
How badly do you want to lose weight? Americans are on the fast track for weight loss. Pills, books, and videos. You name it, we’ve tried it. Along with all the fads and quick fixes, we have also learned to put ourselves under a tremendous amount of pressure to succeed and - more damaging than that - criticize ourselves when we fall short. This self-criticism we partake in is dangerous for both our emotions and our diets, and will only reinforce negative behavior.
When you flip through clothes in your closet, you come across that pair of pants you have been saving until you can fit into them again. You know they don’t fit and this makes you feel unattractive and worthless. People are always their own worst critics and when they evaluate themselves too harshly they bypass their weight loss plans and head right to the refrigerator for comfort. If this sounds familiar, the first thing to do is to identify your unhealthy thoughts and decide how to change those behaviors so you can begin to reinforce yourself positively.
I’ve found that people often set themselves up to fail without knowing it. How many times have you said, “I need to lose 10 lbs by the fourth of July” or “I’m not going on vacation”? There is nothing wrong with setting weight loss goals based on time frames, but by doing so you are risking failure. The problem with goals like this is that the pressure of your goals may alter your judgment of what a healthy exercise and nutrition program should be.
Nando Pelusi and Mitchell Robin are clinical psychologists in New York City. They’ve outlined common beliefs that sabotage our own best efforts to lose weight and achieve our goals.
“I must be thin”
This creates desperation, which undermines a healthy, long-range approach to sensible eating.
“I must eat until sedated”
Early humans lived in an environment in which food resources were scarce. Our ancestors had to hunt food and cook it, but we can super size a Big Mac and skip the workout.
“I need immediate results”
The demand for immediate results undermines the commitment to a long term goal. We do look for the quick fix and we want food that will make us feel good right now. Dieting requires moment to moment frustration and self-control with little to no immediate reward.
“I need comfort”
People eat to avoid feelings of depression, loneliness, and anxiety. Food provides immediate comfort and distraction from other issues. To successfully overcome poor eating habits, these underlying issues need to be addressed.
“It’s terrible being heavy.” For some, being overweight is the worst thing imaginable; it can immobilize you and leave you dumbstruck. That’s a reaction more suited for tragedy. Weight loss is best achieved without that end-of-the-world outlook.
Now that some of the detours to our fitness goals have been pointed out, its time to make a change. Where does it start? With you. The best way to make positive changes and stay focused on your goals is to start forming healthy habits. Set small attainable goals and achieve them one at a time to help train your behavior through small successes. This way, little by little, reaching some of those monumental goals becomes more habitual and your own motivation can be built on the framework of repeated success. Most importantly remember to enjoy the ride.
During life-changing journeys we learn the most about who we are and reconnect with the person we want to be and re-establish continuing goals to ensure a healthy future for our families and ourselves. I encourage you to start journals, not only to keep track of the goals you obtain, but to add inspiring thoughts you came across and tough times you’ve encountered. These are the experiences that define who you are. Make sure you remember them.
So often our inspiration comes from the accomplishments of others. Be your own inspiration. Set your own goals and don’t judge yourself against anyone. You can control your own behavior. Respect and utilize this power and you can accomplish anything.
When you flip through clothes in your closet, you come across that pair of pants you have been saving until you can fit into them again. You know they don’t fit and this makes you feel unattractive and worthless. People are always their own worst critics and when they evaluate themselves too harshly they bypass their weight loss plans and head right to the refrigerator for comfort. If this sounds familiar, the first thing to do is to identify your unhealthy thoughts and decide how to change those behaviors so you can begin to reinforce yourself positively.
I’ve found that people often set themselves up to fail without knowing it. How many times have you said, “I need to lose 10 lbs by the fourth of July” or “I’m not going on vacation”? There is nothing wrong with setting weight loss goals based on time frames, but by doing so you are risking failure. The problem with goals like this is that the pressure of your goals may alter your judgment of what a healthy exercise and nutrition program should be.
Nando Pelusi and Mitchell Robin are clinical psychologists in New York City. They’ve outlined common beliefs that sabotage our own best efforts to lose weight and achieve our goals.
“I must be thin”
This creates desperation, which undermines a healthy, long-range approach to sensible eating.
“I must eat until sedated”
Early humans lived in an environment in which food resources were scarce. Our ancestors had to hunt food and cook it, but we can super size a Big Mac and skip the workout.
“I need immediate results”
The demand for immediate results undermines the commitment to a long term goal. We do look for the quick fix and we want food that will make us feel good right now. Dieting requires moment to moment frustration and self-control with little to no immediate reward.
“I need comfort”
People eat to avoid feelings of depression, loneliness, and anxiety. Food provides immediate comfort and distraction from other issues. To successfully overcome poor eating habits, these underlying issues need to be addressed.
“It’s terrible being heavy.” For some, being overweight is the worst thing imaginable; it can immobilize you and leave you dumbstruck. That’s a reaction more suited for tragedy. Weight loss is best achieved without that end-of-the-world outlook.
Now that some of the detours to our fitness goals have been pointed out, its time to make a change. Where does it start? With you. The best way to make positive changes and stay focused on your goals is to start forming healthy habits. Set small attainable goals and achieve them one at a time to help train your behavior through small successes. This way, little by little, reaching some of those monumental goals becomes more habitual and your own motivation can be built on the framework of repeated success. Most importantly remember to enjoy the ride.
During life-changing journeys we learn the most about who we are and reconnect with the person we want to be and re-establish continuing goals to ensure a healthy future for our families and ourselves. I encourage you to start journals, not only to keep track of the goals you obtain, but to add inspiring thoughts you came across and tough times you’ve encountered. These are the experiences that define who you are. Make sure you remember them.
So often our inspiration comes from the accomplishments of others. Be your own inspiration. Set your own goals and don’t judge yourself against anyone. You can control your own behavior. Respect and utilize this power and you can accomplish anything.
Sunday, July 22, 2007
How Sweating Works
There has been some misconception to why it is some people sweat more than others even while engaged in a similar activity. There are actually a couple answers why this happens some of which are simple and others that can be more complex. People are born with 2-4 million sweat glands so the more you have, the more you sweat. Fit people sweat more efficiently, they sweat sooner in their workouts while their body temperature is lower to keep them form overheating. Overweight people sweat more profusely than normal weight individuals because fat acts like an insulator and raises their body temperature. Excess sweating has been linked to overactive thyroid glands that can be checked by a doctor. Excess sweating has also been liked to underlying anxiety and or stress issues. Other things to be avoided to control sweating is high amounts of caffeine and excess amounts of sodium.
When good sweating goes bad: Hyperhidrosis. This is when your body is sweating entirely too much. It comes from your hands, feet, back, and face and can cover you in sweat. In extreme cases like this and other information about sweating make sure you consult your doctor.
When good sweating goes bad: Hyperhidrosis. This is when your body is sweating entirely too much. It comes from your hands, feet, back, and face and can cover you in sweat. In extreme cases like this and other information about sweating make sure you consult your doctor.
Saturday, June 30, 2007
What does Exercise do for You?
We all enjoy exercise at our own levels. Some of us are recreational fitness athletes, some of us are runners, and some of us exercise to stay healthy for a long and healthy life. No matter what our fitness goals are we get incredible feeling from being healthy and achieving our goals. Day in and day out we exercise, why? Is it all about big muscles and ripped abs? For some of us this is just enough reason to put ourselves through grueling workouts yo-yo diets. Exercise has lost its emphasis on the interconnectedness between the body and mind, and how each has the power to affect the other. Whatever form of movement you choose for exercise remember that our bodies are made to move to feel good, this is the key for defining what exercise means for you. It is important to chose an exercise plan that fits your desires and lifestyle, unites both your mind and body, and reduces stress. High levels of stress have been linked to weight gain and can definitely lead to emotional eating. New exercise plans are difficult to stick to and because of this it is important to find activities that are both enjoyable and easy to do. A great way to ensure that your exercise program is not only successful but fun is to set fitness goals. Setting your own personally tailored goals is important because it takes your exercise plan to a whole new dimension. Now you can relieve stress, develop a healthy body, and strengthen your mind all at the same time.As I wrote this post I thought about what exercise does for me and why I exercise. For me living a healthy lifestyle is exactly that, my lifestyle. I believe we only get one body and what an amazing body that is. If you sit and think about how intricate our body systems are and how efficiently we adapt to new environments, it hard to think that people actually abuse it with drugs, unhealthy nutrition and ZERO exercise. I enjoy training to stay up with current exercise techniques so i can continue to offer my clients cutting edge fitness information backed by experience and science.
Now that you have heard about my lifestyle, what does exercise do for you?
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