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.