Healthy Reflections - No More Excuses
by Fran Bishop
Check Your Language
Have you ever noticed how ingrained negative thinking is into our brain and psyche? Even when trying to be helpful our thoughts can lean towards the negative. Just recently while coaching a client, I kept hearing myself say "don't focus on your fat" instead of saying "what are the positive changes you are noticing in your body?" Is this just semantics? I don't think so. If I keep my client's focused on her fat, then she will also continue to focus there and fail to see her positive accomplishments.
People often point out all their shortcomings and blunders ("I didn't finish that assignment" or "I haven't exercised in a week"). I listen, hoping they would then point out all the wonderful things they did accomplish. At least with clients I have the proof - their coaching assignments or fitness diary - right in front of me. And you know what? They never perform as poorly as they think they did. In fact, the weeks often balance themselves out and their progress is right under their nose.
I think it is best to use those days that we don't reach our goals as learning lessons as to what to do differently the next time. Other than that, keep focused on all the wonderful things you are doing right now!
No More Excuses - PART 2
Last month we began our two-part series on overcoming exercise excuses, aka barriers, delving into "I am too busy to exercise" and "I hate to exercise." Could you relate to either or both? If so, I hope you found the suggestions useful to help you begin and/or stay on track with your exercise program. This month we'll tackle two more.
Excuse #3: "I don't have the energy to workout."
When I hear this excuse, it is frequently followed by "But I know exercise will give me more energy." It feels like a Catch 22 - you need energy (to workout) in order to get energy (from the workout).
While exercise can energize you, it is necessary to address the root cause of your lack of energy. Does it stem from physical or mental exhaustion or lack of proper sleep? Are you sedentary most of the
day, creating inertia that leads to the feeling of low energy?
Once you determine what is taking up all of your energy, identify ways to create more energy for yourself. For example, you may combat a lack of sleep by managing your time and activities in the evening such as eliminating caffeine and alcohol, turning off the TV by a certain time, or soaking in a warm bath. Once you have the real issue pegged, you can direct your mental energy towards a solution.
Excuse #4: "Exercise doesn't work for me -
I am not seeing any results."
This one is certainly frustrating. If you have overcome obstacles of time, motivation, energy, etc., and you have made the commitment to exercise, you darn well want to see results!
Lack of results may stem from a number of issues. Are your expectations realistic given how long you have exercised? Have you dieted frequently in the past, causing your body to resist letting go of excess weight? Trust that your body is making changes that you cannot see. In the meantime, focus on other benefits, such as improved endurance, sense of accomplishment, and reduced stress.
If you are a long-time exerciser who has hit a plateau, consider your exercise program. Do you cross-train? The body responds well when you vary your exercise activities. Do you know how many calories you are burning? Are you exercising at the optimum heart rate for your current fitness level and goals? If you do not know the answer to these last two questions, consider calling my office. With the use of tools such as accelerometers (a pager-like device worn on the waistband to track calories burned) and heart rate monitors, I have helped long-term exercisers to finally see results. These tools take the guesswork out of exercise so that you know you are exercising effectively to get the results you want. I am here to help!
DID YOU KNOW...
Did you know men are at risk for having osteoporosis?
This has especially been found true in men who have survived a heart attack. According to a study published in the journal Osteoporosis
International, the heart attack link applies to men, but not necessarily to women. The study also found that men ages 50 to 79 years old who smoke, are overweight, and/or are sedentary are also at higher risk for low bone density and osteoporosis.
Did you know getting enough sleep can improve your memory?
According to a study conducted by researchers from Harvard, University of Pennsylvania, and Brigham & Women's Hospital, sleep actually helps preserve memories, making your recall abilities stronger. While the average person gets about six hours of sleep per night, the researchers recommend at least eight hours per night for improving memory.
Did you know women can gain muscle weight in as little as ten weeks of training?
In a study of over 1,600 women, it was found that three cardiovascular and three weight training sessions per week for ten weeks caused an average of four pounds of fat loss and a three-pound gain of muscle mass. While this was a net loss of only one pound on the scale, the changes will show more dramatically in muscle tone, inches lost, and the way clothing fits.
Did you know not all energy bars are created equal?
Grab your favorite bar and compare it to these recommendations for healthy bars from Health magazine:
Up to but no more than 100% of the RDA (recommended daily allowance) for vitamins and minerals
Contains at least three grams of fiber
No more than 18 grams of sugar
Contains no trans fat or hydrogenated oil
Less than three grams of saturated fat
Has Your Treadmill Become a Clothes Hanger?
Is Your Gym Membership Just a Charitable Contribution?
Call (703) 642-8577 or email us today for ideas on how to you can transform your body and re-energize your life!
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