Why non-scale victories matter

If you’re recently pursued a lifestyle change with the intention of losing weight, you might be concerned about the number on the scale. While this is one metric, it doesn’t tell the whole story. (Plus, your value is not determined by your weight.) However, if you’re on a mission to get to a healthy weight, you might find value in my perspective, as someone who’s been in your shoes.

Non-scale victories — though maybe not as quantifiable — are wins in their own right. Consider the following alternative indicators of success:

• You can walk up the stairs without losing your breath.

• You make it through the day without having to take a nap or have another serving of caffeine.

• You run into an old friend who hasn’t seen you and they comment that you look healthier and more fit.

• You can keep up with your kids or grandkids when it might have been a chore before.

• You no longer have to take prescribed blood pressure or diabetes medications.

• Your blood work improves, and you lower the risk of developing preventable diseases.

• You feel “off” when you go more than a few days without working out.

• You develop a healthy glow.

• You no longer have chronic aches and pains, especially during activities of daily living.

• You can do more reps or increase weights at the gym.

• That pair of “skinny” jeans fits without a struggle.

• Your BMI goes from unhealthy to healthy.*

In short, the scale is one way to gauge progress, but don’t let it be the only one. *I should also mention that gaining muscle can certainly cause the number to be artificially inflated. That’s why BMI is not the only way to track progress. Muscle and fat and not created equally, after all. Interested in learning more about how you can safely and effectively lose weight? Email me to set up a free consultation.

Beat the work-from-home blues

With e-learning and remote work setups ubiquitous, it seems we’re now more tethered to our screens than ever. But, eventually, something’s gotta give. Trust me! Don’t let it be your health.

Here’s how to continue to manage the day’s stressors as we navigate the unknown.

Unplug: Know when you say when. Step away from the laptop and the TV, and put down your phone at a predetermined time. Do your mind (and family) a favor and make it a point to develop and maintain a healthy relationship with technology.

Lighten up: There’s always going to be more work to do, but doing more can really start to wear on you after a while. Hello, burnout! Seek out what fills your cup — plan a movie date night, try a new recipe, go for a walk, play a game, learn a new language, etc. As the saying goes, “you can’t pour from an empty cup.”

Reconnect: Curb the effects of self-isolation by visiting a friend or relative outdoors for a socially distanced hang out. Better yet, find out how you can (safely) volunteer and help those struggling during these tough times.

Keep moving: An exercise routine can boost mood, confidence, brainpower and even immunity. So whether it’s a stretch session, strength-training circuit or a cardio burst, try to leave the day’s cares behind. The key is to focus on your body, and sweat your stress away.

Rest: The inverse of exercise isn’t rest per se. In fact, rest can be productive and help you up your game at the gym. I like to refer to the relationship as the yin and yang. You need periods of recovery for gains. Plus, lack of rest makes you more prone to injuries. And who has time for that?

How are you managing these days? What’s worked and what has challenged you?

Don't believe the hype: 5 myths about fitness, Part 2

This is a continuation of my previous post on fitness myths. There’s a lot of misinformation and myths out there that can keep you from hitting your goals. Here are a few more to keep on your radar:

Myth #6: Women who want a slim and toned physique should avoid lifting heavy weights for fear of “bulking up.”

FALSE! First off, “toned” equates to muscle mass. The industry just likes to use that word as an alternative to “gaining muscle” to appeal to a certain group of women. Second, lifting weights can speed up your metabolism and muscle mass helps your body burn fat more efficiently. So don’t be afraid of those kettlebells!

Myth #7: If I am training to walk or run a race, I should devote all of my exercise sessions to that activity.

FALSE! You need to cross-train, which can safeguard against injury from overuse and strain. Not to mention, variety is the spice of life. There’s a reason pro-athletes swear by cross-training. It gets results! 

Myth #8: I can only get in a 20-minute workout a few days a week. I shouldn’t bother.

FALSE! Any amount of activity is going to be beneficial. Plus, starting small can make goals less daunting as you ramp up your activity. 

Myth 9: I can’t afford to get healthy.

FALSE! You don’t need an expensive gym membership or hundreds of dollars of equipment at home to devote to a fitness plan. All you need is time and the right attitude. There are many exercises you can do with little or no equipment. Think bodyweight workouts. 

Myth 10: I’ve never been an athletic person. The gym isn’t for me.

FALSE! I was never comfortable in the sports world and felt self-conscious at gyms for some time. Once you realize that everyone is there to work towards their own goals (and probably couldn’t care less about what you’re doing), the sooner you can start to make progress on yours. Fitness is for everyone and you shouldn’t feel intimidated by ultra-fit people (or anyone, for that matter). 

Mindset is everything: How to harness the power of positive thinking

You’re likely familiar with the axiom “mind over matter.” It’s more than a catchphrase — it can be the ticket to achieving your fitness goals. When was the last time you considered your thought patterns and whether they’re helping or hindering you? That said, here’s a look at how you can harness the power of positive thinking to get to your destination faster.

1. Check your self-talk. You know that little voice that can sometimes be not so kind? When the saboteurs strike, try to reframe those thoughts into something constructive. For example, “I always eat too much” can be changed to, “In the past, I’ve often eaten too much. Now, I’m more mindful about my choices” Then pat yourself on the back for being kind to yourself — and repeat.

2. Celebrate wins. When you’re tempted to ruminate on your shortcomings, instead change your mindset and be loving toward yourself (and others). For example, maybe you didn’t workout 5 days last week like you had intended, but you tried a new workout. That’s still an accomplishment to be celebrated. Also, don’t let guilt (or living in the past) keep you from propelling forward or hitting a plateau. Stop dwelling on old failures. They are in the past — not your current reality. Remind yourself that this time you’re going to hit your goals — and believe it!

3. Don’t get caught up in the comparison game. There will always be someone fitter, leaner, etc. than you, but they’re on their own journey and it doesn’t concern you. Be careful not to get fixated on the surface level and compare yourself to another. You don’t know their struggles, sacrifices and what they’ve overcome to get there. (This is a lesson I had to learn the hard way).

The mind is a powerful thing. Use it to your advantage!

Here's to your health!

In these uncertain times especially, many are taking extra precautions to boost immunity and peace of mind at the same time. Here’s a look at a few simple habits that can pack a mean punch when it comes to proactive measures:

Nutrition

While I can’t speak to specifics — as it’s outside of my domain — I can address the topic in general terms. A balanced diet rich in fruits and vegetables provides the fiber that makes the good bacteria in your gut happy. As science advances and we know that the gut is the second brain, you can’t underestimate the power of gut health to keep us physically and mentally well. 

Sleep

Shut-eye is underrated, in a society that tends to value productivity over rest. Poor quality or too little sleep make you more susceptible to getting sick. Lack of sleep can also affect how fast you recover if you do get sick. Every body is different but most adults need between 7 and 9 hours of sleep to feel and perform at their best. 

Movement

Exercise is a friend in the immunity department, too. While the relationship is still being studied, we do know that exercise boosts the production of white blood cells. These are the body’s first line of defense against sickness. 

You don’t have to engage in a sweat-dripping HIIT routine to benefit, either. Studies show that a 20-minute walk 5 days a week can help immune function. 

Stress Management

We all deal with some amount of stress on a daily basis. How you respond to such triggers can either help or hinder your health. Stress can decrease the number of white blood cells in your body, which means your immune system is not performing optimally. 

Of course, it should be said that there’s no substitute for heading health professionals' recommendations, including wearing a mask, social distancing and regular handwashing. Still, these extra measures can’t hurt. Here's to your health!

The 4-11 on proper form

In a society that values a go-big-or-go-home mentality, it can be tempting to rush through a movement for the sake of “getting it done.” In this state, form no doubt suffers. Who has time for injuries? Certainly not you!

Proper form means you take care to do the exercise the same way, every time. Your form must be consistent in order to ensure your body is primed for performance, conserving energy and decreasing the chance of injuries over time.

Let’s explore the first one. Poor form places unnecessary stress on muscles, tendons and ligaments. It’s possible that this can lead to strains and sprains. Moving as recommended, however, can help you balance loads more equally and keep your spine in proper alignment. 

Second, you can benefit from efficiency even with a slower and more conscious movement because you’re targeting the intended muscles or muscle groups. The better your form the better your results in and outside the gym. Your breath-work gets a boost, too. Elevated oxygen intake helps you think more clearly and focus on your goals. 

So you may be wondering how you can ensure proper form. The best way is to work out in front of a mirror so that you can monitor your posture and movement. You can even film yourself for some additional insight. If you have the luxury of working with a certified personal trainer, he or she can provide a watchful eye and offer critique and feedback so that you don’t end up sidelined from a preventable mistake. 

The takeaway: Slow down and be mindful of how you move and how your body is responding in real time. Exerting yourself doesn’t mean pain. Discomfort is OK but pain is not your friend. Remember this next time you’re having a hard time completing a workout. Slow and steady wins the race!

Make your comeback

Life happens. Sometimes we’re pulled in different directions and have to take a break from our workout routine for whatever reason. We all have peaks and valleys in fitness (and life — trust me. It doesn’t matter how long you’re out of the game   — what matters is you recommit. I am writing with some advice to do just that.

Come up with a plan and stick to it. If it’s been a while since you’ve worked out, you may need some extra accountability. That could mean putting workouts on your calendar, electronic or otherwise. You might even consider asking friends and family to check in on your progress.

Go slow and steady. A strenuous workout after a period of being sedentary can be a shock to your system. When coming back, take care to be conscientious about your level of exertion and the length of the sessions. You don’t want to overdo it, get injured and then get discouraged. On that note, be sure you’re stretching after a workout and building in time in your routine for recovery. Foam rolling, hot baths, chiropractic, massage are all great ways to address and prevent aches and pains. 

Tune in. Listen to your body. Maybe a high-intensity cardio or strength training workout isn’t what you need right now. Maybe you need a restorative yoga class instead. Movement is movement!

Track progress. How will you know if you’re getting back to your baseline? Apps can help you record your workouts so you can compare and contrast data and feel a sense of accomplishment.. As the saying goes, you can’t control what you can’t measure. 

Celebrate small victories. How you define wins will be up to you, but don’t forget to stop and acknowledge the work you’ve put in. You rock!

Remember, sometimes the comeback is greater than the setback!

More reasons to work on your core

There’s much more to a strong core than the coveted six pack. And while many people associate the core with the abdominal muscles, they only make up part of this region. The core is composed of muscles in your pelvis; lower back, hips and abdomen. As you can imagine, the core is the body’s center of power and therefore its condition matters more than you might have considered. Let’s look at some of the everyday benefits of a strong core that go beyond the skin deep.

Your lower back will thank you.

When core strength improves so does your lower back. Pain and discomfort in this area can actually be a sign of a weak core (among other things). Weightlifting is another consideration. You need a strong center of gravity to lift heavy things in a safe manner. A strong core protects your back muscles, boosts stability and can reduce your risk of injury. Any new mom will tell you that this comes handy when picking up an infant!

Perform at your best in sports.

Want to improve that PR? Train your core. Your core muscles keep your torso upright when you run and allows the muscles, bones and joints to work together more smoothly. Because your arms and legs are all connected to your trunk, core strength can drive performance. That’s why runners need to do more than run to prepare for a race. The same goes for other sports, like tennis, golf, biking, etc. Ever watch a pro golfer in action? He or she relies a lot on the core muscles to swing.

Complete chores and hobbies with ease.

Routine housework like vacuuming depends on a strong torso. The same goes for gardening and even riding a bike. All of these tasks require some amount of core strength, stability and balance.

Sit up straighter.

Weak core muscles can make you more prone to slouching. Good posture, on the other hand, trims your physique and can signal confidence. More importantly, good posture is gentle on the spine and creates space for deeper breathing.

What are your favorite core exercises? Don’t forget you don’t need any equipment to work this muscle group!

A Covid-19 survival guide: Control what you can

Right now a lot of things are outside of our control. It can be easy to feel helpless and the anxiety can be debilitating at times. I find personally that during in times of uncertainty, it helps to control what you can and the rest will take care of itself. (You’ll go crazy otherwise). That said, here are a few areas on which you can place your focus:

Sleep

Everyone is different but most adults need at least 7 hours of sleep a night to be at their best. Sleep hygiene is equally as important. So do what you can to maintain good habits so your body is supported. We tend to make better choices when we get adequate rest. So get those Z’s!

Movement

Notice I said movement and not “exercise” per se. You can find ways to move your body that don’t involve deadlifts or pushups. For example, housecleaning burns calories. (Use the handy calculator to determine the specifics. )Walking your dog or riding your bike can get your heart rate up, too. And fresh air can be rejuvenating after being stuck inside for so long. Last if you’re working from home, be sure to make time for fitness. Try these desk-friendly exercises.

Nutrition

While I am neither a nutritionist nor a dietician, I can’t give specific advice. But I can tell you that, generally speaking, maintaining a diet rich in fruits and vegetables can boost immunity. Also, stay hydrated, my friend. A good rule of thumb is to drink at least half your body weight in ounces. I add a natural flavor to mine called Stur to give it a kick.

Social connection

We all miss coffee dates, lunches and in-person human contact in general. (Sigh) Don’t forget about video chat, handwritten cards and staying connected through social media.

How are YOU staying sane?

Staying balanced during COVID-19

We live in uncertain times right now, with anxiety concerning COVID-19 running high. It can be easy to feel like throwing in the towel and abandon our routines. After all, it’s hard to plan when we don’t know what tomorrow might bring. When I start to feel on edge, here are a few activities I turn to:

1. Embrace gratitude. Not only does it feel good emotionally to reflect on the good things, it can boost our immune system.  Whether it’s just setting aside a few minutes to think about all the positive things in your life or in the world or sitting down to engage a formal journaling practice, there’s a lot to gain from this exercise.

2. Move. Right now your fitness routine is probably on hiatus, or at  the very least it’s been modified. That’s OK! I went for a hike yesterday and although it was gloomy, it felt amazing to get some fresh air. You can also find free home workouts on YouTube. From barre to yoga, it’s all there! Here are some other tips from ACE Fitness on getting the most from a home workout. 

3. Rest: Life is about yin and yang. Sometimes it’s the occasion to be active and sometimes it’s appropriate to rest. I know I've slept more in the last week or so because all my social engagements have been cancelled or postponed. If you’re having trouble in this area, I highly recommend this blog.

4. Explore. Is there a home-based hobby you’ve been meaning to try or take to the next level? I started Rosetta Stone a few months ago to learn Italian and plan to pick up the pace there. Maybe baking? Reading?

5. Nurture. It’s especially critical that you maintain a healthy, balanced diet right now. While I can't give specific advice, I can tell you that fruits and vegetables are nutrient rich and can boost immunity. Reset the urge to eat a lot of processed foods.

6. Check in. In-personal interaction might be on hold, but phone calls, texts, video chat, and letters are not banned. Stay in touch with friends and family, especially those without a strong support network. 

7. Lend a hand. So many nonprofit organizations are in need of donations right now. If you can spare some money, I highly recommend giving what you can. I know the American Red Cross is experiencing a blood supply shortage, so you might consider donating in that capacity.

Stay healthy and balanced, friends! We’re in this together.