My Fitness Coach Blog

“One Joint Shoulders a Heavy Load”
By Howard Schneider
Washington Post, Tuesday, October 7, 2008; Page HE01 (can also be found online)

The writer has been experiencing rotator cuff/shoulder issues for some time. While he works out regularly and can attribute the pain and impingement to overdoing it on aikido, shoulder and chest presses, he also recognizes that his office posture and excessive mouse use are likely the main culprit.

As someone who has worked a 9-5 job at a computer all day, I can also attest to the problems that can occur with overuse of computers (or any other device that requires similar, repeated movements) along with poor ergonomics (the science of designing the job, equipment, and workplace to fit the worker). My right neck and shoulder were always tight and sore at the end of the day. I attempted to be more ergonomic by positioning my mouse on a keyboard tray, but I often noticed my wrist turned in an unnatural position and my shoulder slightly elevated. Pushups became painful, as did other exercises that required use of the muscles around the right shoulder joint and wrist. Several massages and chiropractic visits marginally helped. However, as soon as I left the job to become a full-time trainer, my problems mostly disappeared since I was no longer at a computer all day.

According to the article, the best solutions include strength training, stretching, and ensuring proper posture. Information on ergonomics can be found on the OSHA website.

I would be happy to help with an exercise program which helps strengthen shoulder muscles and stretches tight neck and back muscles. Pilates and yoga are also great ways to increase strength and flexibility. In the meantime, sit tall and take a break every now and then!

Danielle

I was in Trader Joe’s the other day, standing in the checkout line. Next to the register, there was a display of dark chocolate-covered graham cookies. I looked at it longingly, thinking how lovely it would be to purchase one and eat the contents on the way home.

I was feeling stressed and tired. I had less than 6 hours of unrestful sleep the night before, and felt overwhelmed by all of the items on my to-do list. I wasn’t hungry, exactly, because this competition diet is keeping me satiated, although never full. However, I was looking for something to quiet my mind and to give me a cheap rush of energy. But this time, it was easy to say no. I pictured myself working my butt off the last few weeks, and remembered I only have a few weeks to go in preparing for the figure competition. I couldn’t sabotage all of the sacrifice I had already made, and so I determined to forget the chocolate.

I realized how easy it would have been in the past for me to make excuses to eat the chocolate–I would promise not to eat much else the rest of the day, I would work out more, or simply, I would tell myself that I deserve a treat. But now, without the crutch of food, I knew I would have to figure out another way to deal with the fatigue and low energy. And so I did a very sensible thing–took a nap when I got home! I felt great afterwards.

I know a nap is not always a possibility in the middle of the day for everyone. But perhaps the next time you reach for something you shouldn’t, think about why you are doing so. Are you really hungry? Are you tired, stressed, annoyed, or fatigued? What would really help eliminate the root of the problem? Most importantly, how could you prevent such a problem to begin with? This is why ongoing self care is extremely important: go to bed earlier to ensure plenty of rest, cancel unnecessary meetings and obligations, practice meditation, eat well and exercise.

Engaging in coaching sessions can be a great way to begin to implement some self care techniques. Every week, you would identify a handful of goals…”I will be in bed by 10:30 5 nights this week”, or “I will exercise at least 20 minutes on 4 days this week.” Such exercises in behavior modifcation are small steps toward a giant improvement in your health. Please let me know if you would like a free, 30-minute coaching session with no obligation!

The American College of Sports Medicine (ACSM) recently did a study to measure the state of health and fitness at the community level in 15 major metropolitan areas. The winner? San Francisco. However, the perhaps surprising finding is that the Washington, D.C. metro area came in 4th place, just after Seattle and Boston.

According to an article in USA Today by Nancy Hellmich (May 29, 2008), the ACSM “took into consideration a number of health indicators, including the percentage of people who exercise regularly, maintain a healthy weight, eat the recommended daily servings of fruits and vegetables, have access to health care, have health insurance and don’t smoke. They also looked at the environment, including the availability of parks, walking/bike trails and public transportation.”

The Washington D.C. area’s greatest strengths include many recreational opportunities, such as trails, ballparks and fields, farmer’s markets, rec centers, and high use of public transportation. The obesity rate is slighty lower than average; however, the number of people with diabetes is currently a challenge.

Check out the full report here: ACSM American Fitness Index Project

In the meantime, get out and take advantage of the many fitness opportunities that Washington D.C. has to offer!

Danielle

Summer has a way of making us relax the more conservative aspects of our personalities. We wear less clothing, shed some winter routines and inhibitions, search for ways to get away from the grind. In our search for ultimate relaxation, some of us will also increase alcohol consumption.

Drinking a margarita poolside can feel like the essence of summer. And it’s not a bad thing to occasionally indulge in something icy, sweet and alcoholic. But be careful about how much you drink for two main reasons–overall health and excessive calorie consumption.

What is an acceptable amount of alcohol? The American Heart Association defines it as an “average of one to two drinks per day for men and one drink per day for women. (A drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.)”

According to the American Heart Association, “Drinking too much alcohol can raise the levels of some fats in the blood (triglycerides). It can also lead to high blood pressure, heart failure and an increased calorie intake. (Consuming too many calories can lead to obesity and a higher risk of developing diabetes.) Excessive drinking and binge drinking can lead to stroke. Other serious problems include fetal alcohol syndrome, cardiomyopathy, cardiac arrhythmia and sudden cardiac death.”

If the health issues aren’t enough to slow you down, here are the caloric facts:

Protein and carbohydrate have 4 calories per gram.
Fats have 9 calories per gram.
Alcohol (the least satiating) has 7 calories per gram.

A regular bottle of beer has 125-150 calories.
A bottle of light beer, 100 calories.
A 5 oz. glass of wine, 120 calories.
A frozen margarita, pina colada or daquiri, about 250-500 calories (or more depending on the size)

How many do you have when you go out? If you are exercising and eating well otherwise but not losing weight, you may want to lower your alcohol consumption.

Danielle

Yikes! It’s been a while since I posted. Since I last posted, I completed a move and major job change. So needless to say, I’ve been slightly overwhelmed!

I’m sure you’ve felt similarly at some point, whether it’s a change in relationship status, a job change, a loss (or gain) of something or someone, or just a very busy time in your life. How do you handle it? Do you go with the flow, resist, a little of both? How do you ensure the appropriate amount of self-care?

I know from personal experience it can be difficult to keep your regular fitness and eating routine when life is turned upside down. But I also know that self-care is the most important thing to focus on, thanks to my guided imagery therapist and wellness coach! Yes, even I have my own advisors. There’s no way we can do it all by ourselves! In fact, a large part of my therapist’s work is to work with other therapists. She travels to places like New Orleans and war-torn countries to help care workers there.

But I digress…what is self-care? It is continuing proper nutrition and exercise, even if on a smaller level. It is knowing when it is time to act and time to rest. Mostly, it is knowing how to deal with your anxiety, energy and emotions in a healthy way.

Do you eat, smoke or drink in response to stress? If so, perhaps you should try a guided imagery meditation. Even if you’ve never meditated, guided meditations are just that–soothing voices that put you in a relaxed state. No experience necessary. They replace cravings for unhealthy things (assuming you use the meditations on a near-daily basis).

I have several recommendations:

Belleruth Naparstek: Great for weight loss, and body acceptance.
Martin Rossman
Susie Mantell–Your Present, A Half Hour of Peace (available on Amazon).

Let me know how you like them.

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

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.

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

One of my clients tells me that I have strong self discipline and willpower because I stick to a workout regimen and commit to healthy eating habits. She also says that she cannot become disciplined enough to reach her own goals.

I’ve thought about this quite a bit. Self discipline is only a small piece of the puzzle and it simplifies things too much. I think that the bigger piece is finding the motivation to commit yourself to reaching your goals. In other words, it doesn’t start with discipline. It starts with feelings.

First, you have to feel uncomfortable enough about an unhealthy behavior or state of being in order to think about change. When you begin to think about the pros and cons of change, the pros must outweigh the cons in order for you to move forward. At this point, you must also identify what is motivating you to change. Don’t just focus on “I want to look and feel better”. Go deeper. For example: “I want to look better when my spouse sees me naked, and I want more energy so I can make it through a tennis game with my son and not feel like dying afterward.” That motivation, assuming it is strong enough, will be key in helping you adhere to future behavior changes. Once your motivator is identified, it will be much easier to get your workouts in and turn down the junk food. Also, reaching early milestones will give you more confidence in setting and going for the next ones.

Of course, having great motivators doesn’t always guarantee success. We hit obstacles along the way—temptations, injuries, travel, work and home stress, illness. While these are unfortunate events, they are not permanent setbacks. How successful we are in reaching our goals depends on how well we recover. How well we recover depends on our attitudes. People who are able to positively frame thoughts and events report being happier and healthier and recover more quickly. (Example: “Even though I’m stuck in rush hour with a flat tire, I am finally able to return a few messages while I wait for AAA.”)

Do you wish you had more self discipline? If so, try to figure out what you want, and why. Again, be specific. Close your eyes and picture it. Notice the colors, sounds, the feelings inside of you.
How would you feel if you were at your best?
What would that look like?
What would you be able to do?
Why is it important to you?
What would happen and how would you feel if you did not get what you envisioned? (If you are feeling any ambivalence, the motivator isn’t strong enough. Go back to the beginning!)
Who besides you would notice?

FYI, this type of work is very typical in wellness coaching. I ask you to think of yourself at your best, and then help you tap into current strengths and successes to get you there. I would be delighted to assist you in this process should you like some guidance.

Danielle

P.S. One of my motivations now is my upcoming vacation at the beach. I want to look HOT in my swimsuit, and get some good photos for my website. See…it doesn’t always have to be deep and spiritual