Let Fitness Help You Cope with Crises

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Hey there.  I hope you're having a good week.  I want to talk about coping with crises today.  Whether you're dealing with job loss, a death in the family, a divorce, a chronic illness, or lots of little nit-picky nuisances, fitness can help. 

Sure, you'll need some down time to deal with whatever troubles are going on in your life, but try to get back into some sort of healthy sleep, exercise and eating routine as soon as you can.  They can provide a combination of much needed rest, stress relief and healthy nutrition that you body and mind will need to get through the tough times ahead.

Schedule exercise, sleep, and nutritious meals just like you would work, job interviews, school, meetings with lawyers or doctors, and other responsibilities, depending on your particular situation.  Pace yourself.  Find a routine that works for you and stick with it. 

Seek out help from those you are close to in the fitness community as well as medical professionals, friends, family and neighbors.  You'll need that support unit to bounce ideas off of, talk things out with, seek trusted professional information from, and receive comfort and security from during this time.  Don't be afraid to reach out.  There are many people available and willing to help.  Let them.  For example, if a friend asks you to go for a walk or run with her, try it.  Just a short one at first.  No one expects you to jump into a marathon at a time like this.  Just get out, get some fresh air, decompress a bit.  In some cases, having an ambitious goal can help, though.  So maybe you'd benefit from training for a marathon.  Everyone handles crises differently.  Go with your gut.  You'll know what's right for you. 

Has fitness helped you get through a difficult situation in your life?  Please share your experiences with me (whatever you feel comfortable sharing) either via email (iwrite41@yahoo.com) or in the comments below.  I'm looking forward to hearing from you.  Take  care.

About Trainers

Hi all.  After my workout with my current trainer yesterday I got to thinking about all the trainers I've had over the past 7 years.  

The first one was perfect for me.  Tough but flexible.  I have a long medical history (spina bifida) and I needed a trainer who would make me work hard, but within my abilities.  He was spot on.   I actually cried when he said he was leaving after about a year and a half of working with him.  I still talk to him occasionally at the gym when he's there to work out.  My next trainer was totally opposite.  He treated me like I was fragile.  I'm NOT fragile.  I may have certain limitations as far as flexibility and balance go, but that doesn't mean trainers aren't able to kick my butt.  I hardly even broke a sweat when I worked with him.  Huge disappointment.  I only worked with him a short time before I switched again.  He wasn't too happy, but I didn't care.  I was paying for personal training, not to be treated like a cripple.

Well, the next trainer was, again, the total opposite.  He kicked my butt but good and I loved it.  I had a good sweat going within the first 2 minutes of the session!  I loved working with him.  It was when I was training with him that I decided to get my personal training certification.  He took time to quiz me on various topics, which I appreciated, even if some of those quizzes  took place while he was kicking my butt during our sessions.  Seriously, I had a blast.  And I passed my exam, too.  :-)  That's got to be one of the biggest thrills of my life.  I was bummed when I found out this trainer, too, was leaving.  

All the trainers after that were okay, but just not quite right.  They either worked me too easy, didn't show up on time or at all, or seemed more interested in training athletes.  They were professional and kind, no question.  But they didn't seem to be as into the sessions.  Or I just didn't feel as comfortable with them, except maybe one who used to count my reps in Chinese.  He was tough, fair, and funny.  A good combination.  

One trainer was okay, pleasant, and tough, but seemed to key on athletes.  He left after training me a short time. I've seen him now and then, but we haven't spoken. Ah well.  It's no big deal.  I just didn't click with him as much as I did with others.

Anyway, I decided to call it quits at the gym in September 2012.  I wasn't getting anywhere, I wasn't satisfied with the training, I was still stewing over my workout folder with two year's worth of workouts disappearing, I had endless contract and double-billing problems, I had hit menopause a couple years earlier and my mind and body were not anywhere near in sync.  I had no will power, no energy..I was tired of working out.  And I admit that I was none too pleased that I had applied for a trainer position three times and hadn't gotten so much as an interview, yet new trainers came and went all the time. (When I went in one day to update my application, the new training manager found it at the bottom of the pile.  Well, at least they hadn't pitched it.  The former management was supportive of me and encouraged me to apply, but there was a management change at the same time I first applied.) 

I got equipment so I could work out at home.  But there wasn't enough space, the room temperature was too difficult to control, and I missed the energy of the gym.  I had gained back weight, had intense cravings, and was scared that if I didn't do something soon, I'd weigh more than I did the first time I started working out 7 years before--and be on a very bad path heading into my fifties.  

So, after about a year and a half away, I went back--to the same gym.  As miffed as I was over some issues, I still liked the convenient location, the set up, and the price.  It was doable.  I had a talk with the management about the fact that if I experienced anymore BS, I was out the door and would never come back, no matter how convenient and economical the gym was.  They have been nothing but courteous and professional towards me.  So far, so good.  I like my current trainer.  He says hello to me each time I go to the gym and asks me about my workouts whether we have a session that day or not. He was understanding from the beginning that I wanted to take it easy.  I especially was nervous since I had hurt my shoulder recently (for the third time, at least). How I hurt it this time, I didn't know.  Well, after one session of mostly physical-therapy-type exercises on my shoulders, I had no pain whatsoever.  Yep, he's a keeper!  I'm feeling stronger every day, and upping weight consistently now that I've got my confidence back.  And I'm working out 4-5 days a week again.  I'm loving it.  

All these trainers have helped shape me as a trainer.  I've learned from each of they what to do and what not to do.  I make clients work, but I'm sensitive to their health issues and exercise 
preferences.  I'm down to earth, no ego, no attitude.  I'm in business to help people feel better, healthier, fitter.  And, of course, I'm all for helping to make fitness fun.  

When looking into working with a trainer, decide what type of personality with jive best with yours, whether you want to work with a male or female, which trainer can best work around your schedule, and who can help you best toward your goals.  It's a good idea to work with one trainer for a bit, then switch to another, and another until you find the one you feel most comfortable with.  You're paying good money for personal training.  You are the boss.  You need to feel you're getting your money's worth. 

I'd love to hear your feedback.  What type of trainer do you like the most?  Or do you prefer to work out alone or with friends?  Feel free to email me at iwrite41@yahoo.com, or leave a comment below.  Also, to get email notices when a new post is published, enter your email in the space provided and click Submit.  Thanks!  Hope to hear from you.  Take care.
   

Happy New Year!

I hope you all had a great time over the holidays.  I also hope you were able to keep the weight gain to a minimum.  

For me, the holidays were crazy busy.  Lots of fun getting together with friends, spending time with my husband and our fur-babies, and volunteering.  I also spent a lot of time eating.  Since menopause kicked in several years ago, my mouth has not listened to sense.  No matter what the trainer in me thought, I just kept shoveling in food.  I've also had little energy for exercise, especially the last couple months of 2013.  

What's the deal?!  Here I am a trainer and I'm stuffing my face, and exercise is no longer a passion.  Menopause is a bear, let me tell you.  It throws all your senses out the window.  I've struggled the last few years and regained a good portion of what I'd lost between 2007-2009.  I'm thankful I'd lost those 25 pounds before I hit menopause big time.  Otherwise I'd weigh considerably more now.  

But there is good news.  I don't know if menopause is waning or I'm just becoming stronger in my ability to fight the cravings, but I've started 2014 with the determination to lose weight, be more active, and live healthier.  It's as if on January 2 a switch was flipped.  I have a totally new outlook on life.  I've recommitted to exercise, working out most days of the week again.  I've also cut out junk food.  Maybe it's because I'm turning 50 soon.  It seems as if 50 is the wake up call of ages.  Although I don't consider 50 old, the older we get, the higher the risk for health problems.  And I don't want being a bit chunky to cause those health issue to crop up.     

I've always eaten quite healthily (I grew up on a farm and my mom grew a huge vegetable garden, plus we had fruit trees, so we always had lots of nutritious foods to eat and I've continued eating in that way through adulthood), but the snacks get me.  Chocolate, and Hershey bars in particular, is a huge weakness.  I could go without pretty much anything else when it comes to snacks, but if chocolate is in the house, I find it, and devour it.  It's crazy!  It doesn't help that my husband has a sweet tooth but can pace himself.  He can save sweets for weeks.  They're sitting there staring me in the face, or hidden on a high shelf--either way, I know they are there. 

Having a treat now and then is fine, so I don't expect to ban chocolate from my diet, but I'm taking a break from it for a couple weeks to get my system back in order and my head on straight.  I intend to treat myself to a bit of my favorites next weekend though.  That's when I turn 50 and, while I'll eat sensibly for the most part, I'm not missing out on my chance to have chocolate and maybe a frozen yogurt sundae.  I'd much rather have that than cake.  But then on the 13th, I'll be back to eating healthy again.  

If you've been waiting for a good time to start getting fit, it's now.  If you've been into fitness in the past but have fallen off track, get back on it now.  Join me in a commitment to fitness in 2014 and beyond.  Let me know what you plan to do in this New Year to live a fitter, healthier life.  Take baby steps and build up to more aggressive workout and meal plans over time.  You've got to start somewhere and it all counts.  And remember, make it fun!  Email me at iwrite41@yahoo.com or comment below.  Here's to a healthy, fit, and happy New Year!  Take care.  

Getting Fitness Back

Hello again!  Today's post is for all of you who were enthusiastic about fitness for awhile, but then something happened.  You're not sure what exactly, but you started skipping workouts and snacking on unhealthy treats you hadn't had in months or years.  You also started gaining back the weight you were so determined to keep off.  I'm there, too.  

Yep, I'm a fitness coach. Coaches just don't do that, right?  Ah, I wish.  We also have our weaknesses.  Some can keep their old habits at bay better than others.  

Menopause is what interfered with my progress.  My appetite ballooned.  I started eating everything in sight, even though I kept telling myself it was not a good idea.  "What are you doing??!  You're a fitness professional, for Pete's sake!"  But that didn't seem to help much.  It seemed as if I had two minds--one that was directly connected to my mouth and out of control and the other that was rational and horrified at what was happening.  I started to find some of those 25 pounds I'd lost.  

Of course, even during this time off the tracks a bit, I have eaten healthy consistently.  I've just been snacking on too many treats and taking extra helpings.  My exercise has suffered too.  Although I've continued to walk and hike, I haven't done much weight training.  I'm not as energetic as I used to be.  I can't seem to get the motivation to do weight training.  I've put together a few different weight training programs to help boost my motivation, but they haven't been that successful.  It doesn't help that I've been injured during weight training over the years more than during cardio.  

But something happened over the past week that made me sit up and take notice.  Actually, I fell down and took notice.  I've had health issues since birth (courtesy of spina bifida), including problems with balance.  When I started working out on a regular basis, my balance was so much better.  I hardly ever fell.  When I tripped, I'd catch myself pretty easily.  That was such an improvement!  Well, in the last week, I've fallen twice.  Once on a walk and again over the weekend at a store.  When it happened on the walk, I was upset.  When it happened at the store, I was livid.  I smacked my nose and it bled quite heavily.  It didn't break, but could have.  

Enough already!  I'm healthy.  I'm strong.  But I can be healthier and stronger with more consistent exercise and better snacking choices.  It just took a nose dive for me to realize that my behavior wasn't acceptable any longer.  Never was.  Yes, menopause is still nagging me, but it's a natural part of my life and not a death sentence.  I'm determined now to stand up to it, realize what is happening to me and why I'm craving everything in sight, and refuse to cave in.  Sure, a treat is fine now and then and a day off from exercise is too, but I've renewed my commitment to consistently healthy choices, for life.  Please join me.

What has caused you to reduce or abandon your fitness routine?  Please share your story with me and what you plan to do to get back on track again.  I'd love to hear from you.  Leave a comment below or email me at iwrite41@yahoo.com.  Thanks!  Take care.

One of My Favorite Exercises

I'd like to share with you one of my favorite total body exercises.  It works the shoulders, chest, back, arms, legs, butt, and abs.  Whew!  This is a stabilization exercise which improves your posture by challenging the body's stabilization ability.  Stabilization exercises are ideal for beginners, but veteran fitness enthusiasts should include them in their workouts now and then as well.
1.  First off, position a stability ball against the wall even with your lower back.  

2.  Stand with your feet wide, toes pointed out.

3.  Hold a dumbbell in each hand at your sides. 

4.  Perform a squat, with your upper and lower legs at 90-degree angles.

5.  Perform a lateral raise, with your arms raised to about shoulder height out at your sides, into a "T" formation, then lower your arms back down to your sides.

6.  Rise out of the squat.

7.  Repeat for the desired repetitions.
For a more complete workout that will also make your legs burn even more, add two more movement combos, as follows:

8.  Position your feet shoulder-width apart.

9.  Perform a squat to 90 degrees and hold.

10.  Perform a 45-degree shoulder raise--kind of like a "Y" formation--to about shoulder level, then lower your arms back down to your sides.

11.  Rise from the squat.

12.  Repeat for the desired number of repetitions.

Then:

13.  Put your legs and feet together, feet pointing straight ahead.

14.  Perform a squat to 90 degrees and hold.

15.  Perform a front shoulder raise to about shoulder level, then lower your arms back down to your sides.

16.  Repeat for the desired number of repetitions.

Notes:

• Beginners should choose a light weight to start and perform 1 to 3 sets of 12 to 25 repetitions 

• Use a moderate tempo.  Don't rush it.  

• If the weight is too heavy, switch to a lighter one.  

• If you can easily perform the exercise repetitions, increase the weight.  

• Always use proper form.

• Avoid leaning against the ball.  Use it only as a guide.

• Keep your back straight.  Avoid arching.

There!  You're done!  How does it feel?  Let me know.  I'd love to hear from you.  Comment below or send me an email at iwrite41@yahoo.com
Check out my website www.makingfitnessfun.com for more information on exercise and nutrition, and more about me, my fitness philosophy, and my background in fitness.  There's lots of stuff on there, so feel free to explore the site.  You can subscribe to my free Fitness Fun newsletter from the home page, as well.  Hope to hear from you soon.  Take care.