What Makes an Athlete?
by Pamela | August 16th, 2010 at 10:14 am
image by Craig MaccubbinI’m not sure when the day came exactly, but there came a time not too long ago that I started calling myself an athlete.
I really never thought that term would apply to me. I never played sports, organized or otherwise. Well, except for a brief flirtation with joining the junior high basketball team. One day of sprints and I changed my mind. That and I’m only 5’3”. But except for that brief blip, I have never played on a team or competed in anything fitness related.
I do work hard. I push myself, sometimes to do things l never thought possible. Like running a 5k last year. Running was always a big mental challenge for me, but once I set that goal I prepped and trained just like I was getting ready to compete at the Olympics. I was dedicated to accomplishing that goal.
I think that is what defines an athlete. It’s not about a team or a trophy, although that can be part of it. It’s a dedication and discipline to keep going after something, to keep striving for better while pushing yourself a little harder every day. I think by that definition I actually became an athlete a long time ago.
Do you call yourself an athlete? If not, why?
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25 Years with Type 1 Diabetes
by Pamela | August 12th, 2010 at 10:11 am
image by Alden ChadwickLast weekend I celebrated my 25 year D-day anniversary.
No I didn’t invade another country. My D-Day anniversary is the anniversary of my diagnosis with Type 1 diabetes.
Perhaps celebrated is the wrong word. After all there wasn’t a party, certainly not any cake. Acknowledged might be a better fit.
I won’t lie; it hasn’t been an easy 25 years. Would the last 25 years have gone smoother for me if I didn’t have diabetes? Absolutely. Yet if anyone asked I would tell them it was a blessing in disguise.
I’ve shared with you a little bit about my own childhood obesity issue. If not for the intervention of Type 1 diabetes I would have continued full speed down the road to overweight adulthood.
As I got older and started to make more and more decisions about my health, I did slip into many bad habits. Late nights, eating cheap fast food and no exercise what so ever. It was the impact that these decisions had on my diabetes, and my well being in general, that caused me to step back and say enough.
I did not want to continue to take more and more insulin. I did not want to have to take additional meds to deal with complications of high blood glucose levels and my weight. I did not want to develop insulin resistance. I bet you didn’t know that, did you? Type 1 diabetics can actually develop insulin resistance and move to a blend of Type 1 and Type 2. That was not going to be me.
So I started my journey to the person I am today. Can I say that I wouldn’t have started this journey even without diabetes? I don’t know, I can’t say that for sure. All I know is that it was clearly a catalyst for change.
So instead of looking at my diabetes as a curse or an excuse, I look to it as motivation and incentive. I look at it as a both a push forward and a challenge to be faced.
Here’s to 25 years with Type 1 diabetes.
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Motivation vs Commitment
by Pamela | July 26th, 2010 at 12:50 pm
I once had someone in a corporate training class share something very important with me. She said to a class of new managers (of which I was one), “Look down your shirt. Do you see a giant S on your chest? Then no, you are not Super Man.” Or in my case Super Woman.
image by Яick HarrisMany days I do feel like Super Woman with boundless energy, ready to take on anything. Other days I have to remind myself I am not. Those are the days when my motivation wanes.
Yet on those days I still do the workout that I have already planned for myself. I still make myself get out of bed while my husband is still asleep and, sometimes, when it is still dark outside to keep that appointment with myself and the gym. On those days I am far from motivated, but I am still committed.
I was reading a magazine article a few weeks back that reminded me of that difference. I know lots of people that are motivated. They want to learn more about exercise and health. They ask me questions, seek out information in books and sometimes even become my clients. They have a desire to do more, to make changes.
Motivated, however, does not mean committed. Many of the people who ask questions and seek my advice choose not to follow it. They have a desire to make a change yet they are not committed to making it happen. Motivation is good; you need motivation to get started. Commitment however is what you need to keep going when motivation fails.
Commitment means doing those things you may not want to do but you know will yield the results you want it in the end. Commitment means making a plan and sticking to it, not brushing it off the first time something unexpected comes up or you feel tired. Commitment means it’s no longer a “nice to have” but a necessity of life.
Your homework assignment today is to ask yourself are just motivated or are you committed?
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Top 5 New to Fitness Mistakes
by Pamela | June 28th, 2010 at 11:10 am
Lately I have noticed that there are two busy seasons for fitness professionals and gyms. The one we are most familiar with is New Years. The post holiday rush, filled with the promise of a “new year, new you” and the regret of post holiday over consumption brings a lot of new faces to the gym.
image by ericmcgregorThe second one, I have found, is right about now. It starts just after Memorial Day as the weather is getting warmer and people are starting to venture to lakes and beaches. They are pulling out clothes from last summer that suddenly don’t fit or they put on their bathing suit for the first time of the season and are suddenly very body conscious.
I would like to offer some advice to those of you who are starting a fitness program for the first time (or perhaps restarting one after a long absence).
These are my top 5 new to fitness mistakes.
- Not having a plan.
If you don’t have a clear goal and clear objectives to meeting these goals, including a workout plan that is designed to help you meet your goals, you will just end up being frustrated. Make a plan, seeking the help of a professional ideally, document it and stick to it. - Overdoing it.
Delayed Onset Muscle Soreness (DOMS) is very normal when starting a new workout. Generally it lasts two to three days then subsides. However, I see many people flushed with new found enthusiasm try to lift too much or go too far who end up feeling it for many days, even weeks. This can lead to injury and creates a negative feeling from exercise instead of a positive one. Ease into it, take it slow at first. Concentrate on getting the basics right before moving into complex or lengthy workouts. - Trying to be a morning exerciser if you’re not a morning person.
This also applies to those who commit to an after work workout and are not naturally energetic at that time. Don’t try to force yourself to be something you aren’t, at least in the beginning. Over time your commitment to health and fitness might change those patterns, I know it did for me. When asked what time is the best time to work out, I always say the time you will actually do it. - Not sharing your goals with those closest to you.
If you are really going to make this work you have to get a buy in from your spouse or significant other. You need their support or at the very least they have to be aware of your goals so they don’t accidently derail you. - Working out hard but still eating junk.
In my opinion the biggest part of the battle is your nutrition. You can’t out train a bad diet, so starting an exercise program and changing your nutritional habits go hand in hand. Running 30 minutes then eating a muffin and drinking a giant whipped coffee drink will not get you where you want to go.
For those of you out there who are not new to fitness, what would you like to share that you wish someone had told you when you started your journey? I would love to hear your stories and advice.
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Recovering From Your Vacation
by Pamela | June 21st, 2010 at 10:44 am
I just got back from vacation and I am so glad to be home. It’s not just getting to sleep in my own bed or having all my creature comforts around me. It’s getting back to my normal. Namely getting back to home cooked healthy food and my workouts.
image by lrargerichI timed my vacation week to be my recovery week from weight training. No workouts for me for 5 days. The closest thing to a workout was all the walking (we must have went up and down Michigan Ave. at least 20 times) and a little time playing in the pool. By day 3 I felt different. Maybe it’s all in my head, but I felt like I had lost a little of my bounce without my workouts. Normally when I take my week off from weights I still do cardio, yoga or other active rest type activities. Not this week, my activity was limited to walking from shop to shop and around museums.
Then the food was almost always at a restaurant. The first day in Chicago I did make a visit to Whole Foods and stocked up on Greek yogurt and fruit. So every morning I had a clean breakfast and some green tea. This was a great way to start the day. The rest of the day, however, was another story.
I love Gino’s East deep dish pizza. Since I make it to Chicago maybe once every two years I do not deny myself the things there I love. So I had my deep dish, brunch at Grand Luxe Café and a giant BBQ “Beef” (otherwise known as seitan) sandwich with sweet potato fries at the Chicago Diner. The night before we left I couldn’t sleep because my stomach was very grumpy with me about what I had eaten. Going on vacation can be a time to indulge a bit, but also a great reminder of why I don’t eat any of what I just described normally.
image by kevindooleyI was also a bit “puffy” from the higher sodium intake and resulting water retention. Restaurant food has so much sodium in it, so different than how I cook at home. After one meal in particular I had a salty feeling in my mouth hours later. Yuck.
Needless to say, I really did enjoy myself and there is nothing wrong with that. If we eat clean and live fit 360 days of the year, then indulging for 5 is not a big deal. However, the day we came home, before I even got back, I started getting closer to a normal nutrition plan. Lunch at the airport was steamed veggies, steamed rice and spicy tofu. I then had a protein bar on the plane instead of some other snack I could have grabbed in the airport (like Garrett’s Popcorn). At home, the next day, I was already starting to feel like myself again. The puffiness was diminishing and I loved eating my favorite Egg White and Spinach Omelet for lunch.
This morning I got up and decided to do sprints in the park. It felt good to move, to sweat, and to feel my heart pounding. I really miss it when I don’t work out. After that workout today and a couple of days back into my normal clean eating, I really feel like myself again with the added bonus of being a bit more rested since I got away from home and the PC. I am ready to take on the world again.
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Dealing With Negative Body Image
by Pamela | June 14th, 2010 at 3:23 pm
Right now I want you to strip down naked and stand in front of the mirror. Say out loud the first thing that comes to mind.
image by lanx1983I am willing to bet that 9 out of 10 of you said something negative. I bet the first thing you did was pick out that one nagging flaw that no one but you notices or really cares about.
In life we are often our worst critic, especially when it comes to how we see ourselves in the mirror.
I often kick myself because I neglected to take honest, let it all hang out, pictures of myself when I started my journey. A lot of that had to do with my negative self image. It was years before I started taking progress pictures. Even today, I get a little self conscious before the monthly photo.
We have to let go of that. We have to become comfortable with our bodies, no matter their current form. Only when we are comfortable with our bodies can we start to push ourselves forward. When we feel worthy, when we feel strong, we can take on new challenges. It is those new challenges that help us stay focused and keep moving on the journey to health and fitness.
I have some homework for you now. I want you to stand in front of the mirror and find 3 things that you like about your body. 3 things that you are proud of. Then, if you actually did get naked, put on some clothes (your workout clothes or swim suit) and snap that progress photo. Make the progress picture part of your routine, taking them every month. Sometimes the mirror deceives us and we can see things in a photo that we can’t see in real time.
Anyone want to share their 3 things? I would love to hear them.
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Home Gym for Under $100
by Pamela | June 3rd, 2010 at 10:22 am
One of the excuses people often give as to why they can’t start exercising is that they can’t afford it. They can’t afford a gym membership or a big piece of cardio equipment so they settle for doing nothing.
Today I am going to help you eliminate this excuse by sharing with you how to build an effective home gym for under $100. That’s right, all you need to get started for under $100. I want to show you that you can start on this journey and get a complete workout with a minimal upfront investment.
Keep in mind, you have a very effective piece of equipment already - your own body. It doesn’t cost anything to start walking or jogging. You can do pushup, dips, squats, lunges, pull-ups, burpees, planks, crunches or cobras with just your own body weight. These exercises are a great foundation to any program with no cash required.
Here is the list of basic equipment I would recommend that won’t bust your budget but start you on the journey to health and fitness.
- Jump Rope
: When walking or sprints won’t work, you can use the jump rope for an excellent session of High Intensity Interval Training Cardio. You can also take it anywhere.
- Stability Ball
: This is one of the most important and versatile pieces of equipment you can own. You can do any number of great exercises just using our body weight. It also makes a great substitute for a bench for exercises like chest presses or rows.
- Medicine Ball/Kettle Bell Combo
: Great for power moves or core exercise.
- Dumbbells
: This one can be tricky, because it depends on where you are in your fitness level. For most people just beginning, particularly ladies, a pair of 5 and 10 lb dumbbells will start you off. The beauty of it is you can save and add a new set as you get stronger.
With these 4 things, and your own body, you can start a highly effective fitness program. As you progress on your journey, you can add pieces based on your individual goals and progress.
So no more excuses. Set up your home gym and get moving!
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Stress Busting Exercise
by Pamela | May 31st, 2010 at 9:36 am
A few posts back I wrote about ways to bust through a plateau. One of the things I listed that could be a factor in stalled weight loss is stress.
image by 顔なしStress is unfortunately a huge part of modern life. I know I am often a victim of it, letting little things get to me that really shouldn’t. I find myself with my shoulders up to my ears for no reason or clinching the steering wheel while driving.
I became acutely aware of my stress levels recently for a couple reasons. One, probably the most important one, is the relationship strain it was causing. My husband is a wonderful, helpful and very easy going man. When he’s had enough, you know there is a problem. The other reason was my own attempt to lose those last few nagging pounds of fat. I wasn’t going anywhere and I knew stress was probably part of the problem.
It’s not that I am a stress eater, at least not anymore. Before I started this journey I would often let my emotions dictate my food choices. Thankfully I got that under control early on. However stress causes things to happen in the body that are counterproductive to health and weight loss.
Stress makes the body produce more of a hormone called cortisol. When truly needed cortisol is beneficial in releasing fuel to the body. In an emergency where you need to move quickly or be alert, it’s a good thing. The problem is constant stress. Consistently elevated levels of cortisol (which also leads to elevated insulin levels) can encourage fat storage. It also goes without saying that stress is bad for your overall health.
These increased hormone levels can cause imbalances in the body which can lead to other issues like disease (think type 2 diabetes), increased inflammation (a key factor in heart disease) and premature aging. Even if we can get past the physical side effects stress is detrimental to our mental health, productivity and overall quality of life.
So we know stress is bad. What can one do about it?
For me I have always used exercise as an outlet to let go of stress. I can remember days, during my previous career, that were extremely stressful where exercise was truly my only relief. I would come home, make dinner as quickly and as peacefully as possible, then go to the gym. Only after that did I feel like myself again.
Recently I have looked to another form of stress reduction. We’ve had a copy of The Complete Idiot's Guide to Meditation
I have to say the book has been fantastic. I told my husband that I feel more relaxed just reading it. I have tried a couple of exercises and really feel like they are starting to make a difference. Don’t get me wrong, I still have some stress going on but it’s not as bad as it was for sure. I am making progress.
One exercise that I have found highly beneficial is about gratitude. I have been doing it every night and find it helps put my day in perspective and quiets my mind a bit before bed.
The exercise is to list something you are grateful for that involves one of the five senses. For example, if I were doing this exercise today for my day thus far it might look a little something like this:
image by Héctor Guerra- I am grateful for the smell of my morning jasmine green tea.
- I am grateful for the feel of my husband’s hug as sends me off to the Farmer’s Market.
- I am grateful for the taste of homemade protein bars
- I am grateful for the sound of the birds outside while I do my yoga.
- I am grateful for the sight of morning sun.
If you are like many of us, struggling with the pitfalls of daily life, I recommend giving this a try and looking for other ways to reduce the stress in your life. Exercise, meditation or yoga are all fine examples and will go a long way in supporting your journey to health and fitness.
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7 Tips for Holiday Fitness Defense
by Pamela | May 27th, 2010 at 11:18 am
image by woodleywonderworksSummer is here! It will officially kick off with the Memorial Day holiday this weekend.
Memorial Day, while officially a day of remembrance, is often a very social holiday with lots of parties, outings and barbecues. Unless your compass is firmly focused it can also be a landmine for those working to be healthy and fit.
Today I want to run down my top 7 tips on how to enjoy the holiday weekend without getting off track on your journey.
- Make the weekend as active as possible. If you are getting together with friends, organize outdoor activities like softball or volleyball. The more there is to keep you busy the less likely you are to hover over the buffet table. Also you can burn some extra calories.
- Find a way to still fit in your workouts. It might be a short version, but make it happen. Try 20 minutes of High Intensity Interval Training or the Holiday Survival Workout I shared at Christmas.
- If someone else is hosting, offer to bring something and make it healthy. This gives you at least one option that you know is good for you and won’t derail your progress.
- Grilling is a great healthy option. You just have to pick the right things to grill. Skip the hotdogs and grill chicken breast, shrimp or salmon with a side of veggies. Try zucchini, eggplant or corn.
- If you are hosting and others bring not so healthy treats, make sure they take the leftovers with them. Don’t let any chips or cookies stay behind!
- Pack snacks like almonds, protein bars, and fruit to cover any cravings while you are boating or waiting for dinner to finally be served.
- Finally, if you do indulge don’t beat yourself up. Own it and move on. Everyone has a splurge now and again. If you had a little too much Saturday don’t let that be an excuse to go crazy the rest of the weekend. Just acknowledge it and commit to doing better starting with your next meal or snack.
Life is always around us and we should be able to enjoy it and still stay focused on our commitment to health and fitness. I hope these tips help you do that. What’s your favorite fit tip for a holiday weekend?
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4 Ways to Bust a Plateau
by Pamela | May 17th, 2010 at 10:19 am
image by Lee Carson So everything has been rolling along great for months. You’re working out on a regular basis, you’re eating well and your weight is dropping off at a nice steady pace. Everything is going great.
Until one day it’s not.
You have hit a plateau. A plateau is when, despite continuing to exercise, eat healthy and eat less, your weight loss stalls or stops.
This is the point where many people get frustrated and start beating themselves up. They wonder why they are doing all of the hard work and then get nothing. This can be a turning point, a sink or swim moment, for many people on the journey to health and fitness.
When you hit a plateau, first of all, don’t beat yourself up. Negative thoughts don’t do anyone any good. Here are some things I want you to do or consider when you hit that dreaded bump in the road.
- Redefining progress: The scale is just one data point. Have you checked your body fat percentage? How do your clothes feel? How do you feel? Your body may just be changing composition (dropping fat and gaining muscle) causing the scale to stay somewhat stagnant, but causing other things to change in a positive manner.
- Eat more: You read right, eat more. This comes into play if you have been in a calorie deficit for a prolonged period of time. Your body may have gotten wise to your ways and is trying to conserve fat. Increase your calorie intake for 2-3 weeks to your maintenance level. Keep eating all the clean healthy foods you have been, just eat a little more of them. Then go back to cutting calories after giving your metabolism a break.
- Change your routine: Have you been doing the same workout since you started your journey? If so, it is time to shake things up. Your body adapts quickly, finding the most efficient way to perform an action. Try a new weight routine with new moves and new methods. Or if you love the treadmill, try adding High Intensity Interval Training on the stationary bike instead. If you aren’t lifting weights, start.
- Relax: Stress can cause cortisol levels to rise. In general, this is not good because cortisol encourage fat storage. Try to deal with any stress you may be experiencing or add a new stress relieving activity to your routine like yoga or meditation.
Tell me, how have you powered through your plateaus in the past?
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