My Fitness Coach Blog

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

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

New research indicates that exercising while still overweight might not significantly lower your risk of disease and illness after all. Check out this article by Lindsey Tanner, AP Medical Writer, made available today on Yahoo: http://health.yahoo.com/news/ap/fitness_heart.html

What is considered fat? According to the article referenced above, “A BMI between 25 and 29 is considered overweight, while obese is 30 and higher”. To determine your BMI (height vs. weight), an online calculator is available at: http://www.cdc.gov/nccdphp/dnpa/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.htm. Please note that if you are very muscular, this number will be skewed.

An exercise and eating fallacy
Many of my clients believe that participating in regular exercise gives them free license to eat whatever they want. Of course, while exercising, you are burning calories. It may be tempting to replenish those calories with treats like cheese and crackers, margaritas, cheescake, etc. But weight maintenance/loss depends on a very simple formula: calories in must be equal to or less than calories out in order to prevent weight gain. While it is a simple formula, it is a difficult thing for many people to do. Temptations are everywhere.

A rule you can live by
Even if you are maintaining your weight, an excess of anything (but especially alcohol, sodium, trans fat, saturated fat, and chemical additives) can cause health problems. I like to follow this rule of thumb: eat healthy 80% of the time, and eat what you truly enjoy 20%. By the way, these two things are not always diametrically opposed!

An example: Let’s say I am eating 1800 calories per day for weight maintenance (your own calorie intake may be higher or lower depending on your physiology and activity).
Throughout the day, I would eat:
800 calories worth of carbohydrates (whole grains, vegetables, beans and fruits)
440 calories worth of lean protein (chicken, fish, lowfat dairy)
260 calories worth of healthy fats (olive oil, nuts, salmon)
300 calories of whatever I want: popcorn, dark chocolate, 1 glass wine, small slice of birthday cake, etc. The important thing here is portion control, especially if you are not counting calories or points every day!

You can track your calorie intake and energy output at sites like mypyramid.gov. Also see my post for April 28, 2008 under the Nutrition category for additional sites that are helpful.

Be well,
Danielle

Hello!
Here are links to the five resources I use very often:

USDA Nutrient Data Lab
Search on practically any food to learn its nutrition content, including calories, protein, fat, carbohydrate, sodium, etc.
http://www.nal.usda.gov/fnic/foodcomp/search/

Calorie King
Similar to USDA above but with additional tools
http://www.calorieking.com/

Center for Science in the Public Interest
This is a nonprofit that advocates for nutrition and health, food safety, alcohol policy, and sound science. They publish great articles in their Nutrition Action newsletter (archives available online). You’ll be amazed at what you didn’t know about takeout, restaurant and processed food!
http://www.cspinet.org/

Cooking Light
Cooking Light magazine’s online version. They have hundreds of healthy recipes. Do an “Enhanced Search” on Recipe Finder and you can specify several things from ingredients to diet considerations.
http://www.cookinglight.com/cooking/

MyPyramid.gov
You can literally spend hours here. Learn about how much and what you should have from each food group, develop a personalized plan, assess and track your current eating and physical activity habits, etc.
http://www.mypyramid.gov/

You may have recently heard this news about a study published in the Public Library of Science. The analysis was conducted by researchers at Harvard University, the University of California, San Francisco, and the University of Washington. The research showed that the 1.3 year decrease (between 1983 and 1999) was primarily in southern and Appalachian areas due to an increased rate in obesity, high blood pressure, diabetes, cancer and smoking.

You might think this news is not as significant since it was found primarily in poor, rural areas and the number of years is not extraordinarily high. Unfortunately, this localized problem may be a harbinger of a future and bigger threat to women’s health, especially since it stems primarily from the lifestyle choices we all make (many of which are admittedly poor).

Stress levels are at an all-time high, and we manage our stress by smoking, drinking alcohol and eating poorly. Sure, we might exercise and eat vegetables, but how much do we sabotage those valiant efforts by making rash, poor choices? How many times have you eaten fattening, sugary and salty food in response to your emotions? How many times have you put off exercise, claiming to feel too tired, busy or stressed? How many times have you acted out toward a loved one because you could not handle your overwhelming life?

I have done these things, too. But I’ve also learned in the process. I’ve determined that my health and wellness are more important than a job, than social activities and house work. I learned how to read my emotions and how to listen to my body. I’m not perfect, but I have taken many steps toward my vision of ideal wellness. It is a lifelong journey, but we do get better at it if we work at it!

I hope that you treat yourself well today, and that you listen just a little more closely to what you need, not simply what you want. Perhaps together, we can help turn this study around next time!

Thank you for visiting my web site and blog. I will be posting many useful articles and thoughts on wellness-related topics and I hope you will continue to find something of interest. Please do not hesitate to contact me about an article you’d like to see, or to ask a burning question. I will be happy to answer them in upcoming entries.

Please send your email address to dring@myfitnesscoach.biz if you would like to subscribe to the blog. You may also read more about me and My Fitness Coach at www.myfitnesscoach.biz.

Again, thanks for coming and congratulations on taking another step toward ideal wellness!

Danielle
My Fitness Coach