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.
Thursday, March 29, 2012
Thursday, March 22, 2012
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.
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.
Monday, February 13, 2012
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.
Saturday, January 14, 2012
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.
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.
Sunday, November 27, 2011
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.
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.
Monday, September 19, 2011
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.
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.
Tuesday, September 13, 2011
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.
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.
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