Midwifing my way back to fitness

I know.  An odd title.  Let me explain.

11 years ago I was in labor, working hard to give birth to our daughter.  There was some sort of glitch in the on-call system so the midwife who was supposed to be with me was unavailable.  Instead, a physician provided my care and though he was lovely and supportive, he wasn't really being very "midwifish."  For some reason, physicians have this idea that midwife patients just need to be left alone when really, what they need is support and guidance.  There's a general misconception that midwifes are hand-off with their patients when actually the opposite is true.  Many midwives sit with laboring women and provide much-needed feedback during labor.

Anyway, my labor became dysfunctional.  That is, my contractions were close together and strong but not in a regular pattern.  I was exhausted.  My cervix wasn't dilating.

There was a moment when I realized that an intervention was needed.  And the covering MD seemed hesitant to intervene with a midwife-patient who wanted natural childbirth. So,  I closed my eyes, took a deep breath and asked myself what I would do if I were my patient.  An epidural was needed for rest, pitocin to get the contractions in a regular pattern and the amniotic sac (membranes) ruptured - in that order.  I called the physician in to review my recommendations.  He agreed and a few hours later our daughter was born.

I midwifed my childbirth by making an assessment, asking for help and working with others towards a common goal.

Now it's time to do the same thing but instead of giving birth, I need to get back in shape.  Over the last year chronic migraines took over my life.  I was either in pain, recovering from pain or anticipating pain.  My body was exhausted.  I became depressed.  I was unable to exercise due to the pain and lack of energy.  My food intake was irregular and often unhealthy.  And then I got down on myself - how had I once been so fit and healthy, a guide for others and then, in only a few months, everything seemed to come undone?

Fortunately, through the miracle of modern medicine, using a toxic bacteria, my headaches are ameliorating.  Botox injections in my head every 3 months have saved my life.

And so here I am.  Out of shape and heavier than I'd like.  What would I tell myself if I were one of my personal training clients?  How would I midwife myself?  Below are my recommendations:

1.  Don't be so hard on yourself.  Things happened that are out of your control.
2.  Your weight is only a number.  Don't add extra meaning to it.  It says nothing about you as a person.
3.  Walk 20 minutes everyday.
4.  Schedule exercise in your day like an appointment.
5.  Vary your exercise to keep it interesting - have fun.
6.  Track your food.  Focus on veggies, fruit, lean protein and lots of water.
7.  Carry healthy snacks with you.
8.  Ask for help from a friend or family member who is supportive.
9.  Be grateful for what your body can do.
10. Be patient.  It looks months to get to this point, it will take time to get in shape.


Be well.

Putting it all together

I've decided to blog in one space for a while.  So if you come over here you will find posts about lots of stuff including fitness.

Be well,
Marisa

Rethinking your weight

I found this article incredibly refreshing and reaffirming. Most of you know about my own journey towards a more fit life. Yes, I lost a bit of weight but not as much as I should have according to BMI charts. But here's the other side of the story: my blood pressure is perfect, my lipid profiles are better than ever and my over all sense of health and well-being is through the roof. So this year instead of focusing on losing weight, focus on living a healthy lifestyle. Your weight will settle where it is supposed to be. Once it does, make peace with it and enjoy.

Be well.

Balancing Balancing

My recent focus has been on finding balance in my life.  Which got me thinking about what an absurd concept that is.  Ok, maybe that's a bit harsh - but it does seem that we are putting a lot of pressure on ourselves to maintain "balance" in our lives and so I'm beginning to wonder if all that work to find balance is somehow throwing us off kilter.

Here are a few examples of the kinds of things we are supposed to balance:

work vs. family
saving vs. spending
anxiety vs. peace
not sleeping enough vs. sleeping too much
carbs vs. protein
exercising too little vs. exercising too much
print vs. digital

My point is that this nirvana of "balance" is actually never really attainable.  As soon as you seem to have something in balance, something else comes along to knock you out of alignment.  Maybe a personal illness, a job loss, stress at home or a really tasty chocolate cake.

But don't fret.  I'm not suggesting that you throw in the towel but rather that you make peace with the tension. One month your exercise every single day but then get sick and can't exercise for a week but eventually you will be well and exercise again. Perhaps you ate too much chocolate (guess who) but eventually (if you have the right support network and other tools) you will go back to your healthy eating and find the balance in your nutritional intake.

Life is in a constant state of flux.  Rather than obsess over finding balance, find peace in the process of finding balance.  Because although true "balance" may not be achievable the pursuit of it is.

Be well.

Where to start

I haven't written for a while.  Lots of reasons.  School starting, presidential election, stomach viruses, colds, a hurricane then a snowstorm.  But mostly because I haven't felt very inspired.

Or rather, I haven't felt inspiring.

Who wants to read a post from a personal fitness trainer who is not taking very good care of herself?  Who is struggling to stay motivated?  Who has rediscovered her love for Reese's Peanut Butter Cups?

However, by not writing, I'm not being honest.  This isn't an easy journey.  Hey, after all, this is life - we hit stumbling blocks, we fall but most importantly we get up, brush the dirt off our knees and keep going. 

So, I am going back to basics.

Don't get me wrong.  I still exercise 5 or 6 days a week.  I stretch daily.  A bit of cardio, a smattering of weight training.  Then there's PT for my knee twice a week and a few core strengthening exercises.

And still read when I can, knit a stitch or two and enjoy the whirring of my Swiss-made sewing machine.

But my dietary intake has been less than stellar.  Pretty bad actually.  When I don't feel well, I reach for quick fixes: Bread, pizza and sugar.  And chocolate. 

The scale went up a pound (or two) so the world isn't coming to an end but I need to be honest with myself and give myself permisson to feel better.  To make better choices.  To be kind to myself.

Because if I don't take care of myself, who will?  My friends can support me and say kind words.  My spouse can hug me and tell me I'm doing just fine.  But I am responsible for me. 

This is a wonderful time of year to reflect.  To be thankful.  To be grateful.  To celebrate.

So, I am thankful for the changes I have made in my life that allow me to make good choices.  That allow me to move my body.  That allow me to help others achieve physical well-being.

And I deserve to feel good about myself and how my body feels.

Time to be mindful of the fuel I put into my body so that I can live my best life and be my best self.

Time to feel inspired. 

Be well.

You Don't Have Time to Not Exercise

There are so many excuses for not exercising and eating well.  So many in fact that to list them here would take up considerable amount of space and would honestly be a waste of time to write and to read.  But the biggest excuse by far is "time."

I hear the following almost daily:

"I don't have time to exercise."
"I don't have time to strength train and cardio."
"I don't have time to stretch."
"I don't have time to go to the grocery store."
"I don't have time to cook."
"I don't have time to journal my food intake."

And, to be honest, I have said many of those things myself.

But let's look at it another way.  Not exercising and making poor food choices also takes a lot of time.  How so?  Well, being healthy contributes to the risk of developing a chronic illness and chronic illnesses take a lot of time to manage.  Here's how:

Visits to the doctor
Visits to the pharmacy
Visits to rehab facilities
Visits to the ER/Hospital

And let's not the forget the time it takes to self-monitor a chronic, preventable illness.  For example, Type II diabetes requires frequent blood sugar checks and then calculations of needed medication.

There are so many illnesses that are not preventable.  Genetics place a large role in if we get sick; however our lifestyle choices also play a part in this.  So why not take charge of the aspects you have some control over?

You don't have time to be sick.  Give yourself permission to take the time to be well.  It is time better spent.

Be well.

The 20 Minute Workout

So far this summer my personal training sessions have drastically declined primarily due to two factors: travel and my clients'  lack of time.  For most people, summer signals a change in routine.  Kids are out of school, vacations are planned and the heat, especially this summer, keeps people at home.

When my clients do come to the gym they admit that they haven't been as disciplined about their exercise routine.  Instead of making them feel guilty about this because honestly, that doesn't help the situation, I try to offer suggestions.   And recently I've suggested that they do just 20-30 minutes a few times a week to maintain their strength and cardio.  And I suggest that they not be too hard on themselves.  Sometimes even personal trainers have a hard time fitting in exercise.

I've been reading a great book by Gretchen Reynolds titled "The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer".  Truly fabulous.  Ms. Reynolds writes the NY Times Phys Ed column, which if you are not reading, I recommend that you do!  In her book she summarizes the current literature regarding fitness and wellness then offers basics suggestions based on this science.  It's a fast read and well worth the time.

So, in keeping with the 20 minute theme, I offer you a self-tested 20 minute workout.  I did this pretty much without stopping and was quite sweaty by the end.  If you have more than 20 minutes to exercise, feel free to add to it - maybe some ballistic movements (jumping jacks) and stretching.

Equipment: Floor, couch or ottoman, stair steps.

1 minute stair steps (up, up, down, down on one step)
30 seconds side step-ups each leg (1 minute total)
Repeat for a total of 3 sets

30 seconds mountain climbers (hands on step or floor)
30 seconds push-ups (hands on step or floor)
Repeat for a total of 3 sets

10 -15 lunges each leg
15 tricep dips on edge of couch
Repeat for a total of 3 sets

30 side bends
30 twist and overhead reach
Repeat for a total of 3 sets (you can add weights to this if you like)

20 dead bugs (10 each side)
15 bridge press
Repeat for 2 -3 sets

20 superman, alternating sides - lift left leg and right arm then repeat with opposite arm and leg.
Repeat once

plank - hold it for as long as you can
repeat.

That's it.  See, now that wasn't too bad was it?

Want more?  Click over to these workouts from earlier posts: 30 minutes here and about 25 minutes here.

Be well.

Staying Motivated to Stay Motivated

Sigh.

Before my knee surgery in February I had started slacking off on carefully monitoring my nutritional intake.   My knee was causing me increased discomfort which in turn led me to feel a bit down.  Basically, I realized that I, that is, my body was aging.

I turned 40 last year and felt pretty good about the whole thing.  No complaints.  But soon thereafter followed holidays, some difficult personal stuff and then to add insult to injury, my knee.  I told friends that my knee pain was my body's 40th birthday gift to me.

Eventually I started to internalize a sense of failure and frustration.  Not good for a personal trainer whose job it is to motivate others and set a golden example of fitness and wellness.

But there is comfort in the fact that I have created safety nets for myself.  My job, my work environment, my friends, my blog and my dietary/fitness changes.

Last year I felt that I was stuck - that I needed to get that ring off to feel that I was progressing.  There's no physical ring now but I do feel that something is binding me and keeping me from achieving my goal.  Is it fear?  Is it old habits?  Or is it something as simple as my undying love for chocolate?

The reality is that it is probably not just one thing but a whole mixture of stuff including stuff I don't even have control over such as genetics, social constructs of body image, personal history and the fact that the body is not programmed to be restrictive.  It is programmed to eat for survival.

But I'm not a cave woman.  And I'm not a weight-obsessed super-model.  I'm just me, wanting to live a healthy life not just for myself but for my daughter, my husband and my family.

Grr.  Can you feel my frustration?

The thing is, food and my weight served a purpose for me at some point in my life.  And I have not always "struggled" with my weight. As a teen, food helped with cope with stressful stuff.  In my 20's eating was social and fun - a distraction from studying and figuring out one's life purpose.  In my 30's I set up house and managed the stress of infertility, my spouse's health and my father's chronic illness.  But now, in my 40's things are settled.  I have Lucy, my husband is healthy and my father is no longer an immediate drain on my emotional resources.

But these patterns have existed for a long time.  It will take time to undo and change.  It's not easy but the rewards are worth it.

I feel better already.

So today I started logging my food...again.  It's a step in the right direction.

Because really, this is a life-long process and like any project, there are stumbling blocks.  But through the challenges comes deeper understanding and hopefully greater satisfaction in my accomplishments.

Be well.

On The Road

Yesterday I woke up, put on my bicycle shorts, grabbed my bicycle shoes, sprayed myself with sunscreen, went down stairs and announced that I was going to ride my bike today. 

"OK," my husband replied, "you should get out there before it gets too hot."

"I'm going to drink my coffee and go."

Well, at least an hour later I had still not gotten on the bike.  The tires needed air.  I had to fill up a water bottle.  My socks got wet so I needed new ones.  My heart rate monitor was missing.  I forgot to take my allergy medicine. 

But eventually I walked the bike down the driveway, velcroed my bikes shoes and straddled the bike.

Then I panicked.

What if I couldn't remember how to ride the bike?  What if I couldn't remember how to clip out?  What if I fell over.  What if the tube blew or the chain came off?

But then I looked at my daughter, my nephew, my brother and husband who were waiting for me to get started.  I clipped one shoe in, peddled a few feet and clipped the other shoe in and then I was off.  I quickly remembered how to shift, brake and clip out.  After a few times around the court I was ready to hit the road and go for a ride.

There seemed to be wind regardless of which direction I was headed but I was still able to move steadily forward.  Truthfully I think I'm stronger now than the last time I took my bike out.  My back didn't my hurt, my legs didn't tire and my heart didn't give out.

I rode a total of 56 minutes and loved every second of it.

I exercise to live, not live to exercise.  But in that hour the two came together perfectly.  I was living and exercising all at once.  And it was awesome.

This journey has had many bumps and obstacles but I feel like the road is about to open wide.  I'm strong enough that I can be physically active and actually enjoy it.  And maybe that's what it's really all about.

Be well.

Tiny Habits Add Up to Big Changes

Last week I visited a friend.  When I was leaving I noticed that she had a sticky note on her door that said "breathe."

"You have to remind yourself to breathe?"

She smiled, "It's part of a program I'm doing called 3 Tiny Habits.  I need to remember to breathe throughout the day so I tied the action to something else I do all the time such as opening the door."

I responded, "you are getting kinda groovy" and then went home and looked up the website of BJ Fogg.

Basically the concept is not about changing habits as much as it is about adding new habits.  This concept really resonates with me.  So often in fitness we focus on changing habits or getting rid of bad behaviors.  Instead I encourage my clients to focus on adding new habits such as eating more fruits and veggies, stretching daily and walking on a regular basis.

But the concept of tying these new habits to something you already do was a different way of approaching it.  And by keeping the habits tiny, you are less likely to be overwhelmed by making big changes.  Then after the tiny habit becomes habitual, you can add to it and so on.

So, I've been doing it.  My 3 tiny habits:

After I brush my teeth, I will put away the toothpaste.
After I drink my morning coffee, I will drink a glass of water.
After I use a tissue, I will put it in the trash.

So far I've done pretty well.  I'm mindful throughout the day of my tiny habits.  And once I master them, I plan to build up to putting away more toiletries (my vanity can get kinda cluttered in the morning), drinking more water and clearing out bits of trash.

Give it a try.  Keep it tiny.

Be well.

Everyone Has A Story to Share

For years, after I decided to become a midwife, women have shared with me their birth stories.  The moment I said that either I was studying to become a midwife or that I was practicing as a midwife, the stories came pouring out.  My mother's story of giving birth to me and my brother.  Her mother's story of giving birth to her children.  My grandmother's stories of her mother's births.  My paternal grandmother shared the stories of not only births but losses.  Other women did the same.  Their mother's stories, their stories, their daughter's stories.  Strangers, friends, co-workers.  Everyone wants to talk about this formative human experience.

And I listen.  I smile.  I nod.  I gasp.  I've learned not to say much.  Most women don't want an opinion or feedback.  They just want to let their stories out to breathe and are grateful to find a receptive ear.

Some stories are lovely, some horrible.  Some are heroic, some are hilarious.  Most end with the birth of the most amazing person they have ever met.  A few end in loss and tragedy - a life gone unlived.

But with each ending comes a new chapter and new life stories to be told.

Little did I know that when I became a personal trainer I was taking on the job of hearing new stories. But these are not about births.  Women want to talk about their diets, their friends' diets and their mothers' diets.

I hear about no-carbs, low-carbs, juice fasts, vegetarian, vegan, paleo, points.  I hear about what worked and what didn't work.

I don't mind.  It's part of my job and so I listen.  I nod.  I smile.  I gasp.  But instead of being silent, I offer guidance.

My guidance is simple.  No need for a 400 page book.  No need for complex recipes and food combinations.

Do what works for you.  And if what you are doing, isn't working, change it.  And when you find what works, plan to do it for the rest of your life.

There are lots of books out there about this diet or that diet.  It's a multi-billion dollar industry.  Are carbs bad? Maybe for some but not for others.  Meat? Same thing.  Fat? You guessed it, same thing.  Sugar? Well, best to avoid a bunch of the refined stuff but I'm not going to keep you away from a cupcake at your child's birthday.

It always makes me a bit sad when I'm out somewhere and I hear women talking about dieting.  I think, isn't there something else they could be discussing?  Something that would enrich each other's lives - perhaps a bit of worldly wisdom.  An inspiring book or article?  A beautifully filmed movie?

Or maybe, they could share a few life stories.

Be well.

This week's workout

This has been a pretty mild winter but I'm still ready for it to be over mainly because the days are too short.  I want to be outside, running, jumping and playing.  In the meantime, here's a workout to beat the Winter Blues.

Repeat each grouping of exercises 2 - 3 times

Warm up 5 minutes

10 squats

10 stepping forward lunge each leg

10 side lunges each leg.

Sit against wall 30 seconds

10 pushups

10 plank row with dumbbells

10 woodchops with dumbbells- each side

Sit against wall 30 seconds

With dumbbells either standing or sitting on exercise ball:

10 overhead press

10 reverse fly 

10 upright row

sit against wall 30 seconds

10 bridge press

10 dead bugs each side

10 quadrupeds each side

Stretch 5 minutes

Be well.

Personal Pep Talk

The other morning after seeing a disapointing number on the scale I found myself frustrated. Over the holidays I gained somewhere between 2 and 3 pounds.  Now that the holidays were over, I wanted the weight gone.

But these few pounds were stubbornly sticking around, overstaying their welcome. Exasperation was setting in and I was beginning to feel hopeless.

And then.  A moment of clarity.  I thought,  "What would I tell myself if I were my personal trainer?"

You have changed your life.
You exercise 5-6 times per week.
You are strong.
You eat more whole foods in one day than you used to eat in one week.
You are happy in your career choice.
You sleep peacefully every night.
You have lost more weight than you ever thought possible 3 years ago.
The scale is just a number, it is not the whole story.
Refocus.  Go back to the basics.
Reread the books that inspired you.
Do the exercises that you love.
Feel good about your achievements.
The weight will come off.  I promise.

And so, I got dressed.  I made my oatmeal, I packed my lunch. I had fun with my exercises.  I laughed.

And you guessed it.  The scale is moving down.

It may be another year before I reach my weight goal.  But I have already achieved so much more.  The weight is only one small part of this journey - I shouldn't let it weigh me down.  Pun very much intended.

Are you in need of a pep talk?

Be well.

Variation and Repetition

I just returned from Washington DC where I had the opportunity to visit the Phillips Collection and the special exhibition Degas' Dancers at the Barre.  The show was as wonderful as expected but what I didn't expect was to have one particular phrase resonate with me: variation and repetition.

Upon examining Degas' work using infrared light technology, archivists learned that Degas worked and reworked many of his paintings, painstakingly moving a dancer's leg a little bit here and a little more there.  Also, he often did multiple sketches and pastels of the same dancer both in the nude and clothed.  He would then take these separate drawings and create composite paintings reworking each of the models.  The attention to detail is both near obsessive and genius.

So, how does this relate to fitness?  It's a pretty simple connection.  Just as artists practice and perfect their craft, as amateur fitness enthusiasts, we can do the same.  Degas drew and sketched and painted the same subjects over and over and over again but making adjustments each time - until he felt it was finished. He often worked on one piece for years.  In fitness, we must exercise nearly every day, doing basically the same series of exercises every day, but varying them so that we continue to challenge and strengthen our bodies.  We must repeat the sequence almost daily but add a bit of variation.

I look forward to exercising, something I still find amazing.  I don't do the same thing everyday.  I'm just a regular person trying to maintain some level of fitness.  That said, seeing improvement is important and keeping my routines fresh is equally important.  I would never have made it this far if I hadn't tried new equipment or added just a bit more weight to a machine.  I also wouldn't have made it this far if I hadn't make the commitment to exercise most (5-6) days of the week.  I repeat what I'm doing but vary it just a little bit to keep it interesting.

I tell my clients that I really don't care what they do as long as they do it almost everyday.  At the same time, is important not to do the same thing day in and day out.  This can lead to boredom and stagnation - both can stop progress towards fitness goals.

And finally, the other important lesson I learned - we must feed and exercise our bodies to live but we also must nourish our souls and challenge our minds.  So this week take a walk to a museum: move your body and nurture your soul.

Be well.

The Simple Seven

I came across this list from the American Heart Association: Life's Simple 7.  Are you meeting all the criteria?  If not, think about changes you can make in your lifestyle today to put you on the path to healthy heart living.

Here's the list:

1. Get active
2. Eat better
3. Lose weight
4. Stop smoking
5. Control cholesterol
6. Manage blood pressure
7. Reduce blood sugar

Be well.

Vacation Exercising - Once Seemed Like an Oxymoron

Not all that long ago the  very thought of exercising on vacation was laughable.  For relaxation, I'd pack my bags with knitting, books and an ipod loaded with my favorite tunes.  My clothes were comfortable.  Maybe a nice dress.  Lots of shoes.

Wow, what a difference a few years can make.  Now, the first things I pack are my exercise clothes.  Then my exercise bands.  The last thing: my running sneaks because I go on a quick walk before traveling and my ipod because I would have just loaded it with my favorite podcasts that I will listen to while walking.

Back in the day, I would get up, make a big breakfast, read, sit, sleep.

Now, I eat a quick breakfast and head outside for a run, walk, bike ride, yoga, calisthenics.  Then I can sit and read or knit.  Instead of an afternoon nap, I take an afternoon walk.

Like I said, what a difference a few years can make.

However vacation exercising is not like non-vacation exercising.  What is different is that these sessions are generally, though not always, a bit less intense than my time at the gym and they are always more free flowing in nature.

For example, I might go for a 45 minute walk on the boardwalk and then maybe do a few dips or push-ups.  Another day, perhaps I will enjoy a bike ride then a few squats and lunges.  Maybe some box jumps on a retaining wall.  Really, it's whatever I feel like doing.

So, I've decided to incorporate some of this "free" programming into my weekend routine when I'm not on vacation.  Here's an example:

I get up. Put on workout clothes.  Drink my coffee.  Read the paper.  Stretch.  Go for a long walk.  Come home.  Stretch.  Do some push-ups outside with my daughter.  Hula-hoop.  Jump rope with my daughter.  Rest. Read the paper again.  Straighten the house.  Make lunch.  Enjoy with my family.  Knit or sew.  Go for a leisurely walk.

Sounds nice.  Not all weekends are like this.  Some are busy.  But what I've tried to do is bring the spirit of vacation to my own family routine.  And I love my exercise on a Saturday or Sunday.  I just do whatever I feel like without any worries about how long or how much.

Try it.

Be well.

Getting busy

I know, I haven't written in a while but that's a good thing.  I'm too busy.

The personal training thing has really taken off and I am loving every minute of it!  Here's why I love it: my clients are making progress.  I had one client who couldn't do a push up to save her life when we first met and now she can do 10.  Another wanted to lose weight and not only did that but lost 6% bodyfat!  Another no longer has pain in her back and can play with her son.  The list goes on and on.

I'm purely the catalyst in this.  These women came to me with goals and my job is to provide them with the tools to achieve those goals.  They're doing the work.  They're making the changes.  They're incorporating fitness into their lives.  It's pretty awesome to watch.

So today I have just a few links to share, all from the NY Times.  Enjoy and as always, be well.

Knee Exercises - all of these are wonderful

Crazy looking Samurai Class - I think I'll pass on this one!

Keeping your brain fit as you age.

Some foods are just not ok to eat.  Sorry.

Consistency and Change

The title of this post is pretty simple.  The idea is that you should be consistent with your fitness and wellness program while at the same time changing it up often.

Most of us crave routine.  And that is fine but, over time, your body becomes conditioned to both your exercises and diet, halting your progress.  Over and over again I hear from clients how they don't understand why they're not losing weight or getting stronger because "I exercise 3 or 4 times a week and eat pretty well." My answer is always the same: change it up.  Some changes can be simple, others drastic.  The point is to make your body adjust to the new program by using new muscles and jump starting your metabolism.  Below are a just few suggestions.

1. Add an interval cardio workout to your program.  For example, go at 90% of maximum heart rate (MHR) for one minute then recover to 60% of MHR for a minute.  Repeat for a total of 20 minutes. Be sure to warm up for 5-10 minutes and cool down for 5-10 minutes.  This can be done on any machine or jogging outside.

2. Instead of cardio 3 - 4 times a week for 30-40 minutes, try cardio 4-5 times a week for 25-35 minutes. The goal is to increase the frequency of your workouts.  Ideally you want to be moving your body almost everyday!

3. Swap free weights for medicine balls or exercise bands or body weight.

4. Try an exercise class.  Zumba, Spinning, Body Pump, Pilates, yoga, whatever - you don't have to love it and do it every week but it can be fun to do a group class every once in a while.

5. Hire a trainer.  Now, I know this sounds like tooting my own horn but I have reason to!  A good trainer will take into consideration what you have been doing (or not doing) and make a program that will introduce you to new equipment and exercises.  It's like getting a few more tools in your belt.  Always a good thing.

6. Eat lunch for breakfast and breakfast for lunch.  Again, the idea is just to change it up and increase your awareness of the food your put in your body.  

7.  Add one more serving of veggies and fruit to your daily intake.

8. Drink more water!

9. Meditate at least once per week.  Give yourself permission to rest, breathe and recover.  Acknowledge your accomplishments and be proud of the changes you have made.

10. Go for a walk after dinner at least 3 times per week.  It doesn't have to be an intense walk, maybe just a stroll.  Enjoy the fresh air.  Feel  your body moving.  Be grateful that your body moves when you ask it to.

Try one of the above, or try them all.  Ask your friends what they are doing.  Check out exercises on the Mayo Clinic Website or Spark People.  Have fun trying new things.  But be consistent - that is, make sure that you are doing something on most if not all days of the week.

Be well.  Change is good.

Core Workout

I am teaching a group class today on postnatal core exercises though really anyone can benefit from this workout.  The class is being offered to raise money for The Valerie Fund, whose mission is to provide support for the comprehensive health care of children with cancer and blood disorders.  


The definition of "core" varies from source to source but I like to think of it as your entire torso or spine area, basically the center of your body to which your head, arms and legs connect.  So, this includes the upper back muscles that insert into the spine, the lower back, the abdominals and the hip flexors.  


Here they are:


Wood chops/reverse wood chops
Standing crunches
Side to side rotation 
Mountain climbers
Quadruped
Prone Cobra
Pelvic Tilts
Bridge Press
Dead bugs
Leg drops
Hip crossover
Plank
Side plank/modified side plank
Kegels


For more exercises, check out this list.


Be well.

Some new workout ideas

I was scanning through facebook the other day and came across an awesome video on Chris Johnson's page.  This is functional training taken to the extreme. Enjoy.