My Fitness Coach Blog

Greetings,

I went outdoors with a client today. The weather was great and so the basement fitness room just didn’t hold as much appeal. We headed over to a nearby park which also has a playground. As my client did the exercises I gave her, the toddlers stared intently at us–probably the most focus they would have all week! It was nice to get out and find our own “inner child”.

Should you want to add a twist to your routine, check out some of the exercises we did:

1. Pushups on a park bench (hands on front edge of seat): wide arms and then close grip
2. Squat to standing back row with resistance tube placed around a pipe from the playground equipment
3. Step ups onto platform (platform should be flat and about 1 foot off the ground)
4. Hanging abs from monkey bars: 10 with knees straight in to chest—rest—and 10 with knees twisting each side to chest (getting obliques)
5. Backward lunge to front kick (same leg 10 times, then switch)
6. Tricep bench dips on park bench
7. Pull ups: Find a sturdy bar about chest level, grab on with an underhand grip, heels on ground, feet flexed, body in plank position and pull body toward bar (squeezing shoulder blades together to ensure back is being worked) and release until arms are straight.
8. For a challenge—find two swings next to each other. Place one hand in middle of each swing, extend legs and body behind you in plank position, and do pushups. The instability of the swings will give you a great chest workout!

Have fun, and let me know if you try it!
Danielle

My apologies for not being more regular with posts as of late. I’ve been trying to keep everything up in the air, and it certainly is not easy in a time of distress. But I have been keeping my head up by thinking about how grateful I am for the wonderful things in my life.

One path to higher levels of health and happiness is to keep a gratitude journal, a diary wherein you record the things for which you are grateful. According to Robert Emmons, a leading expert in positive psychology, “health improves, relationships get better, people are more active and enthusiastic. There are benefits for others, too, as happier people are more creative, productive and easier to be around.” (“Let Us Give Thanks. In Writing.” Fountain, H. New York Times, Nov. 22, 2007). Also, lonely and sad people can usually become less so once they choose to see the brighter side of life.

I admit I have not been writing in it every day, but I do make mental lists. Sometimes, I can only think of the big things: my health, having a roof over my head with heat and light, living in the U.S., etc. But it does not always have to be the big things. It can also be the small, everyday things that we don’t always notice: the sun peeping in through the blinds, the sound of Whisper breathing, the taste of fresh tomatoes from a farmer’s market.

I challenge you to try it for a week. It may be difficult to start a journal if you are not used to writing daily. You might start by simply taking an extra moment to acknowledge a good feeling—a compliment, a job well done, a sweet-smelling flower, etc. Then say to yourself, “I am thankful for…”. You can also write a letter of gratitude to someone who has been very helpful or influential in your life. Sharing thanks is a way to quickly increase positive energy.

Leave a comment here and let me know how it works!

Other resources:
Book: The How of Happiness: A Scientific Approach to Getting the Life You Want, by Sonja Lyubomirsky
Website: The Happiness Project

Danielle

Wanted to share my jewelry! Well, it can be related in that it’s a stress reliever for me. Anyway, click here to see samples.

As I discussed in my previous post, this past week has been particularly difficult because of the unexpected dissolution of my love relationship. After receiving the news, I cried very powerful tears for three days straight. My body refused food and I could barely focus on anything other than my sadness and disappointment.

Of course, I didn’t want to feel this way. Who does? I’m rather independent, and wanted to get over it, move on, rebuild my life, get myself together. Of course, that attitude is necessary for logistical reasons as well as emotional stability.

But amazingly, after five days the hurt is not as severe. I’m feeling hopeful again, and even smiled at strangers today. I believe that by accepting the pain into my life and experiencing it in its entirety, I provided the necessary outlet for the emotions that almost swept me under. It was a great amount of energy released; now my body is tired, and even relieved. This is what is allowing the healing process to begin.

Many of us immediately want to push pain aside, whether it is pain from lost love, death, disappointment in life, or a terrible event or tragedy. However, allowing pain to remain in the body and mind causes more harm than it does to face it. The more you resist something, the longer it persists. Pain can teach us about ourselves, and also creates a richer life experience.

Of course, we do not want to go out looking for pain just to create that richer experience. But whenever any unwanted emotion comes into our lives—anger, sadness, disappointment, frustration, fear—we need to allow ourselves to experience it fully instead of burying it. It is not necessary to dwell on it, however. This would be contrary to the point. Instead, when we have fully acknowledged the emotion, we could then identify one or two positive aspects of the situation in order to move forward.

I know that my pain is not over. There are still many days ahead when I will sorely miss the companionship we had. When those times do come, I will acknowledge and honor them. I will be grateful for the time I did enjoy and I will try to focus on the best memories.

Namaste.
Danielle

It’s been a really rough week for me. My best friend and boyfriend of 3 years ended our relationship while we were on vacation. I did not expect it at all and thought we were very happy living together. I loved him dearly and thought he was the right one for sure. Needless to say I was devastated.

Worried about where I would go (with a large dog in tow), I immediately reached out to my friends. Without fail, each one responded right away and offered a safe place to stay while I figured things out. They also offered emotional support that was invaluable in helping me through the grieving process and to move toward the healing process.

So although friends can sabotage your fitness efforts, they can also help you through some very rough times. I would still be crying my eyes out, thinking I was alone in the world if so many people hadn’t offered support and love.

In Time Magazine’s January 17, 2005 issue, Claudia Wallis wrote about a 2002 study conducted at the University of Illinois which found that “the most salient characteristics shared by the 10% of students with the highest levels of happiness and the fewest signs of depression were their strong ties to friends and family and commitment to spending time with them.”

Lesson? Keep in touch with your friends and family, and reach out when you need them. Hopefully, you will be able to reciprocate when needed.

By the way, another measure of happiness is positively linked to pets. My greyhound, Whisper, stayed at my side day and night as I cried into her fur. Her sweetness and innocence helped me believe that there were still very good things in this world…things that you can count on, like a dog’s love. That’s something that doesn’t ever go away or lessen with time.

Three clients have recently become dismayed at setbacks in their fitness programs. In each situation, the client has the best intentions, but succumbs to the negative pull of peer pressure when it comes to eating, drinking, and exercising. The friends might not directly force my clients to eat unhealthily and drink too much, but as we move into warmer weather and more socialization, the temptation is there and in greater quantity.

Eating and exercising to lose weight is difficult…not just for my clients, but for anyone who has ever struggled with weight (including me). Let’s all admit that very important point to ourselves. I’ve also written a previous blog entry about finding your motivation. If you are consistently struggling with decisions in regard to your health, perhaps you have not identified a strong enough reason to change. If you are trying to change for someone else or for the wrong reasons, sustaining behavior change will be very difficult. There must be some intrinsic reward to keep you in the right direction.

The main point is that your environment is very important to your ability to sustain change. If you are constantly surrounded by people who overeat and do not exercise, the likelihood of your succeeding is greatly reduced. A study published last year in the New England Journal of Medicine found that people are 57% more likely to become obese if a good friend is also obese, even if that friend lives across the U.S. (it is the behaviors that are contagious). The study also found that weight loss was contagious. This is why it is advisable to get your whole family involved in weight loss efforts, or to join a group like Weight Watchers so that you have support.

You might consider going out less with friends who indulge a little too much, and finding new ones who model more healthy behaviors. But I realize that making friends is not as easy as when we were little. And so my main piece of advice—you don’t need to eat and drink as much as everyone else does in order to have fun. Repeat to yourself: “I do not need to eat and drink as much as everyone else does”. Honestly, you do have a choice.

If you view the eating and drinking as the most fun part of socializing, then perhaps you do need to find new friends since their company appears to mean less to you. Then you may have a bigger problem with overeating and need to go back to finding your motivation (and in some cases, seek therapy if you are engaging in emotional eating). If you value your friendships for what they are, then perhaps you could suggest alternatives to getting together: coffee, a walk, a movie, a shopping trip, etc.

Last, remember this: alcohol impairs our judgement for many things, including how much we eat. If you are worried there is a chance you will overeat, do not drink!

Take care,
Danielle

Today is a beautiful day and I felt very happy and energetic when I woke this morning.

I had to drive into D.C. around 9:30 AM. The Key Bridge and the area between Washington Circle and Dupont Circle (my ultimate destination) was choked with traffic. The drive took double the amount of time it should have. Since I’m not used to commuting in such a quagmire, I immediately became anxious. One negative thought spiraled into another and when I finally arrived, I was in a very sour mood.

A few hours later, I realized I was having trouble catching my breath even though I had been sitting. My heart rate had increased and I felt slightly dizzy. I realized that the stress from the commute had most likely created this effect on my body. My first reaction was to become even more anxious, and the anger and frustration from the morning returned.

Slowly I began to understand that more negative thoughts would only compound the situation. I began taking deeper breaths…in for 5 counts, hold for 2, and out for 5 counts. I sent the air all the way to my stomach, and exhaled it all out. In less than 5 minutes, I felt refreshed and focused. The anxiety disappeared and I no longer felt the frustration and stress that I’d been carrying all morning.

When we become upset, we engage in shallow breathing—breathing only from the chest upward. As soon as we begin to deepen the breath (to do this, put your hand on your abdominal area and feel it expand with air as you inhale), the body responds. Add positive or relaxing thoughts or images, and it responds further by creating a greater flow of oxygen throughout, slowing the heart rate, and easing muscle tension.

Deep breathing can be done any time, anywhere. Try it next time you encounter a stressful situation. If you can’t stop thinking about what just went wrong, take 1-5 minutes and deepen your breathing. See how you feel afterwards.

Engaging in Pilates exercise is also a great way to deepen your breathing. Each movement is associated with a breath in or out, and so you are opening your lungs and creating better circulation in addition to strengthening the deep muscles.

Be well,
Danielle

Good afternoon,

The weather is great in Arlington, VA today. I’m very excited about taking my exercise sessions outside over the next few months–so much nicer than working out in the dark basement gym!

I have a few tips and ideas for those of you who want to do the same. Feel free to add to the list!

Ideas for Outdoor Exercise in Arlington, VA

1. Quincy Park in Ballston: this is a nice, large park behind the Arlington County main library. It has tennis courts, softball fields, a volleyball court and a basketball court. You can also jog around the perimeter or find a shady spot to do body weight exercises.

2. Potomac Overlook Park: a relatively large park off of Military Road (turn onto Marcy Drive and go to the end). It has many trails which are smooth but hilly–great for trail running. There is also a beautiful, 7-mile hike that leads to Theodore Roosevelt Island.

3. Theodore Roosevelt Island: just off the GW Parkway and accessible on foot in Rosslyn (just before Key Bridge). Also, the Custis Trail and Mt. Vernon Trail lead there should you want to bike. You must cross a bridge to get to the island (no bikes) but once you are there, it is a nice trail around the perimeter.

4. Jack’s Boathouse: just across the Key Bridge in Georgetown. You can rent kayaks, canoes and rowboats, and paddle around the monuments.

5. Bike trails: There are many miles of bike trails and designated bike routes in Arlington County. Check out Bike Arlington for ideas on routes and for maps. I like the Custis Trail, Mt. Vernon Trail and Arlington Triangle.

General Tips for Exercising in Hot Weather:

1. Most important: make sure you are well-hydrated. According to the American Council on Exercise: “Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always consume more fluids than you think you need before and after exercise, and strive to drink six to eight ounces of fluid every 15 to 20 minutes during exercise.” Also, if you sweat alot or exercise more than 60-90 minutes, include a sports drink in order to replace sodium and electrolytes.

2. Take time to acclimate to the heat. For example, if you normally do 60 minutes of intense exercise in the gym, reduce the intensity to about 30 minutes of moderate intensity outside for the first week (and slightly increase each week thereafter). If possible, avoid the hottest part of the day.

3. Wear a sweat/water-resistant high-SPF sunscreen and reapply if you are soaked or if you use a towel to remove sweat.

4. Wear light, comfortable clothing that wicks moisture away.

5. Listen to your body–if you are feeling overheated, dizzy or weak, stop exercising and find a cool environment.

Have fun!
Danielle