The Health and Fitness Truth Blog

Here are the summaries of several recently published research studies which may impact your health and wellness:

The holidays can be a stressful time if you are in the midst of an exercise and wellness regimen. We feel guilty if we indulge in food and drink at holiday parties, and exercise time can be pushed aside to squeeze in shopping and social obligations. Three small and simple tips may help you get through the season without too much guilt or too much straying from your wellness program.

• Something is better than nothing. If you find that you are busier than usual, you may not have time for your full daily workout. (Are you really busy- or is this just an excuse?) Do something anyway- even if it is only a few abdominal exercises or 15 minutes on the treadmill. This will keep exercise in your schedule and on your mind, and make it less likely that you will fall off the wagon completely.
• Think positive. Instead of making negative threats about what will happen if you don’t exercise, think positive about the benefits of each exercise session. Instead of “If I don’t exercise I am going to gain weight”, think “I will feel more energized and accomplished after my workout today”.
• Do not under eat during the day thinking you’ll save calories for the evening holiday party.

Research has proven that under eating during the day always leads to over eating at night. In fact, have a little something to quelch hunger prior to the party, and then you’ll head to the party with a clear mind, better able to make good choices.

Happy Holidays!

It is not a cliche to say that women may have a harder time than men trying to balance all aspects of their lives- work, play, friends and family- something has to give when we are trying to fit all of these things into our day. Women traditionally play a greater role in the running of the household than many men, and once you add on a full time job, a woman often feels stressed and overwhelmed by trying to do it all. And, of course, the guilt of remaining “a good mom and caretaker” does not allow women to let go of family responsibilities. But there is even one more complication to this equation- what about the woman herself? What happens to her needs- her self care?

I have noticed an alarming trend among the corporate women that I train. Many of them have sacrificed their own health and self care for their work and their families. A majority of clients I currently train are full time working women in their 40’s and 50’s. They have spent the last two decades climbing the corporate ladder and raising children at the same time. Meanwhile, their weight has ballooned to unhealthy levels, they have developed high blood pressure, and their stress levels are so great that they seek out food or alcohol for comfort and relaxation.

It’s time that we, together, as women, reclaim ourselves. Corporate women need to reevalute their priorities- realizing that neither work nor home benefits from an overstressed, unhealthy, overweight mom and employee. Exercise is the key to many of the health problems corporate women encounter- but, how do they find time to exercise?

It is essential that the woman set aside time specifically for exercise. Think of exercise like any other appointment you would make for yourself. Some suggestions that may help you:

• Gently tell your boss that you need to exercise to remain productive and healthy. Work with her to change your schedule to accomodate your exercise sessions. An extra 15 minutes for lunch to exercise, going in to work 1/2 hour later so you can exercise in the morning, or having lunch at your desk so you can leave early to exercise, all may help you better manage work and exercise.
• Try and exercise in the morning or at lunch- rather than late in the day when energy may be low. Many of my clients claim they can’t exercise at lunch because they do no want to get sweaty- but walking or weight training at lunch won’t do that generally- so that’s no excuse.
• Skip some of the extracurricular activities that you generally have viewed as necessities such as manicures, pedicures, facials and more and replace them with exercise sessions. While these are often lovely treats, once a month may be enough. I know many corporate women who have these services weekly, but then claim they don’t have time for exercise. Which is more important- your heart or your nails?
• Ask your husband to prepare dinner twice a week so that you can exercise when you first come home from work. My husband and I even alternate shopping duties by the week. This is one more time you can insert an exercise session instead of grocery shopping.
• ALWAYS exercise on weekends when you are not working. We tend to eat more on weekends as well- so an exercise session will do alot of good to negate overeating as well.

It was once said that if your life is so busy that you do not have time for exercise- then change your life, not your exericise. Without your health and self esteem, there is nothing else.

Here are the latest updates from research on health and wellness that may impact you:

Goal setting. It is one of the first things we learn in “personal training school”. We’ve been told, “Make sure all your clients have short term and long term goals”. We’ve been taught that, without them, a client cannot be successful. While I agree to some extent- I am beginning to rethink this over focus on goal setting- can it lead to feelings of failure if a goal is not achieved? What happens once you achieve “Your Goal”? Do you set another one? Or do you lay back and bask in the glory of achievement?

Recently, I saw a great tag line at my local gym- “There is no finish line”. I loved that saying! It put lots of things into perspective for me- that I MUST exercise and eat right even if:

• My weight doesnt change
• I don’t cut 3 minutes off my 3 mile run
• I don’t lose an inch off my waist.

Does this mean I am doing things wrong? NO- I exercise because I like it. It makes me feel accomplished. And, I know the other side of the coin- if I didn’t exercise, I would be unhealthy and unhappy, not to mention overweight.

My questioning of goal setting was also accelerated by experiences with two clients of mine. One client had a goal of losing 25 pounds. She did it! But, once she reached that weight she had so desired- she stopped exercising and started overeating. She gained back 15 pounds and is once again struggling to get back on track. I’ve done the same thing myself -reached a “weight” goal, only to find myself subsequently letting poor nutrition sneak back in. Another client set lofty goals of weight loss and daily exercise. After several weeks of great adherence, she jumped on the scale- only to find it hadn’t changed as much as she liked. She spiralled into feelings of low self-worth and self hatred. It took weeks to get back on track.

The lesson?

First- do not use the scale as the primary marker of your goal achievements.
Second, there is no finish line for health and wellness- unless you consider death a finish line. Once you’ve achieved your goals- you must keep on going- reset new goals, perhaps broader in focus such as committing to exercise a minimum of three times a week. Or, nutritional goals that do not relate to weight loss specifically such as eating 5 servings of veggies a day, omitting afternoon coffee intake or having only one sweet a week. Doable and healthy- but your whole success or failure is not contingent on the total adherence to these goals. You can still be succcessful even if you have two sweets in one week- just add another day of exercise!