Don't Be Afraid to Speak up

Do you speak up when you're not happy with your fitness training experience?  If so, great!  If not, listen up.  Here are some things you should definitely speak up about:

1.  Repeated Lateness:  Everyone has unexpected things come up occasionally that cause them to be late, but if it becomes a habit, you have to say something.  Tell your trainer that you're concerned about this situation and would like her to show you some courtesy by showing up on time.  I had this happen.  One of my trainers was late for the first session and never showed up for the second.  I found out later he had a habit of doing this and was fired.

2.  Pushing You Too Hard/Not Hard Enough:  A trainer has a responsibility to you.  He needs to take into consideration health issues and limitations when designing a program for you.  What exercises should you steer away from?  What are your strong points?  What areas need strengthening?  If your trainer is pushing you too hard, you need to speak up and say so.  Same thing goes for trainers who treat you like a fragile doll.  The latter happened to me.  I had a trainer who was used to working with people with special needs and, since I was born with spina bifida, he treated me with kit gloves.  I wanted none of that.  I joined the gym and worked with a trainer to get fit, not to be babied.  I barely broke sweat working with him.  Although some people adored this trainer, he didn't last long with me, let me tell you. My next trainer kicked my butt but good and I thought the world of him.  You just have to find the trainer that works for you.

3.  Choosing Exercises You Don't Like:  Everyone has favorite exercises.  Personally, I love burpees, dips, push ups, walking, ball exercises, interval training, and circuit training.  But if a client doesn't like those particular moves, I'm not going to push the issue.  You have to let your trainer know when an exercise just doesn't work.  You have to do what you enjoy or your routine will end up being a bore.  And boring routines tend to make you lose interest in fitness pretty quickly.  That's not something you want to have happen.

4.  Has an Annoying Personality:  You're shy, he's outgoing.  You love to laugh, she is all business.  You need to find a trainer who matches your personality or the personality traits you feel comfortable with.  I suggest that you work with several trainers before picking one you'll want to work with long-term.  Work with each trainer for a few weeks to see which trainer's training style and personality mesh with what you're looking for.

5.  Not Keeping Track of Your Progress:  Ouch!  I've experienced this one.  Tracking your progress is one of the most important ways to stay motivated and accountable.  If your trainer doesn't make a point to do that...well, it makes no sense.  Talk to your trainer about this issue.  If she continues to slack off the weights and measures, or needs to be repeatedly reminded, find yourself another trainer.

6.  Not Paying Attention to Your Nutrition:  Nutrition is a huge part of any fitness program.  You can't out exercise an unhealthy diet.  So, your trainer needs to pay attention to your eating habits.  A few of my trainers over the years have been great at this. They had me keep a food log, at least on a short-term basis, to see what me eating habits were, then they made suggestions on how to improve.  Your trainer doesn't have to be a registered dietitian to offer basic healthy eating suggestions.  Ask if the subject doesn't come up.  If he starts prescribing a special diet for your specific medical conditions, though, well, that's a no-no.  Unless he is a registered dietitian as well as a trainer, of course.

7. Insulting You:  This is totally unacceptable.  Don't put up with it.  Okay, well, it could be the trainer's weird sense of humor creeping into the session, but still, it's not cool.  If it continues, report her to the training manager and find yourself another trainer.

8.  Talking About Other Clients:  This just puts a bad taste in my mouth, especially when names and details are given.  Confidentiality is important in the training profession, and I think talking about other clients crosses that line of unacceptability.  That said, occasionally I've had trainers who mentioned annonymously a client who inspired them and made them happy they went into the fitness field.  I have no problem with that.  They're not divulging personal information; they're giving an example to motivate their client and promote bonding.  If you feel uncomfortable with a specific conversation topic, let your trainer know.

9.   Leaving Your Session to Help Someone Else:  No, no, no!  Do not put up with this--ever.  Again, you're paying for that session, not the other person.  Your trainer needs to stay with you at all times unless they're going to get equipment in another room to use during your session or there's an emergency.  Otherwise, that trainer is out of line and you should tell him so.  I had this happen once, I think.  The same trainer that treated me with kit gloves left to talk to another client during our session--another reason why I dumped him.

10.  Leaving Your Session to Chat with a Buddy:  See #9.  Speak up and let your trainer know you would appreciate her full attention during each session.

11.  Not Following Up on Your Requests:  Say you have arthritis and your trainer tells you he'll contact your doctor  for exercise recommendations and have them ready for you the next time you meet, but doesn't come through.  Or she says she'll have copies of your workouts ready for you to take on vacation and you never get them.  Not good.  Ask for an explanation.  If it's not a darn good one, and if this becomes a habit, dump that trainer.   

You are paying your trainer to help you on your fitness journey.  During that process, your trainer should act in a professional, friendly, caring and responsible manner.  If this isn't the case, break ties and look for another one who is a better match.

Happy 4th of July!  Enjoy your weekend.  Be safe!

No Pain, No Gain? No Dice!

I've seen many posters online with saying such as "No pain, no gain," and "I'd rather suffer the pain of a workout than the pain of humiliation and regret from not working out."  I've read a lot of comments along the same lines from trainers on the Internet.  Don't buy it.

Sure, if you're sore after your workout--even a couple days after--that's okay.  You've been working your muscles; some soreness can be expected.  But never, ever work out through sharp, throbbing pain.  It's not safe, it's not worth the damage it could cause, and it's just not smart. 

It's difficult to stop when you're on a roll.  I get that.  You're getting into your workout, you're psyched, you're energized and feeling pretty good about yourself.  But then, it happens.  You feel something snap, feel a sharp pain run though your body.  Aw, come on!  You think maybe you'll be fine.  You just need to shake it out.  But that doesn't work.  

It's time to stop.  

If you experience pain, stop immediately and seek medical attention.  The longer you work out with an injury, the worse it can get.  Take the time you need to rest and recover.  

Have you worked out with an injury?  Let me know what happened as a result.  I'd love to hear from you.

Flying Safety: Remember to Move!

I have done my share of air travel and I'm amazed at how many people stay in their seats for the duration of the flight.  No bathroom break, not stretching, nothing.  All they do is sleep, read, or tap, tap, tap away on their computers.  Up until 2003 I probably wouldn't have noticed as much.  That was the year my husband Jim fell off a ladder (actually, it broke in two while he was on it) and landed facedown on the concrete walkway in front of our house.  Doctors didn't think he'd survive, but he did.  He's basically fine, but does have his share of negative effects from it, including partial hearing loss and a blood clot in his leg.

Long plane rides are prime breeding grounds for blood clots because of the extended sitting involved and the cramped seating arrangements.  I'm short, and on some flights I even feel cramped and wish for more leg room.  That's bad!  They should yank out at least a row of seats on each side of the aisle to give us more wiggle room--for comfort and safety.  

Most recently, on a cross country trip to visit my mother in New York, hardly anyone got up.  I made Jim get up at least once every hour on this nearly 5-hour flight. I did the same.  Plus, I wiggled my toes and stomped my feet while I was sitting.  

On flights where Jim and I can't sit together, I stare at the back of his head from afar trying to remind him to get up.  If that doesn't work, I get out of my seat, go over, poke him, and say, "Get up already!"  This is no laughing matter.  He's had blood clots before.  He knows it's serious and I doubt he'd want to go through that ordeal again.  So it's worth it for him to tear himself away from the magazine he's reading, excuse himself to his seatmates, get up and move. 

Something else I noticed on this latest flight:  the flight attendants didn't have the passengers go through their group stretching session until about 20 minutes before the plane was due to land!  That's crazy!  It should be done at least halfway through the flight, if not once an hour.

Next time you fly, remember:

• Stretch at least every hour 
• Get up and walk at least once an hour, or as much as you can (I know, turbulence can hamper this)
• Take bathroom breaks whether you need to go or not. (Again, turbulence messes with this sometimes)
• Wiggle your toes
• Rotate your ankles.  
• Flex your feet up, down, left, right and hold for 10 seconds each time.
• Stomp your feet on the floor.
• Roll your shoulders up and back
• Bring your ears to your shoulders 
• Rotate and hold your head for 10 seconds to one side then the other, slowly.

Check out this link from the University of Maryland Medical Center about Deep Venous Thrombosis.  http://umm.edu/health/medical/ency/articles/deep-venous-thrombosis

Safe travels!

How I Lost Focus on Fitness and Got It Back

Fitness is fun.  It can be.  Honest!  But there was a time when I couldn't seem to find the fun in it.  Actually, for the last four years I've faltered.  There have been times when I've gone for long walks with my husband nearly every night and hit 10,000 steps--sometimes more--daily but weight training fell by the wayside.  Then both fell off pretty much completely except for occasional hikes with my husband or walks with friends.  The reasons?  Here's what I think happened.

Got Certified:  I enjoyed fitness so much that I decided to get certified as a personal trainer myself.  I loved the NASM course.  It challenged me.  There was a good bit of anatomy and physiology in the course work, and some chemistry, none of which I had taken before.  I had to work my butt off, and I loved it.  My trainer encouraged me and quizzed me.  Others at the gym were supportive as well.  I passed the test on the first try.  I was thrilled.  Then it came to applying for trainer jobs and...nothing.  Well, not nothing exactly.  I did get a couple interviews.  But I didn't even apply until months after I passed my test because I wanted to wait until after we got back from visiting my mom.  What was that all about?  My brain function was a tad low at the time.  That's the only reason I can think of for why I'd wait so long to apply.  And it may have cost me a job.  I knew a training manager who was enthusiastic and I was pretty sure he'd at least give me a chance to prove myself as a trainer.  Well, by the time I applied he had moved on to different position in another city.  I never got the chance to find out for sure.  I got frustrated.  I had a well-respected certification but no one would hire me.  Was I too old?  Was it because I didn't have experience?  Was it because I walked funny?  Or was I too chunky?  I didn't know.

Trainers Left:  One by one, the trainers who worked at the gym when I first joined left.  I didn't click as well with the new crew.  Some were okay, and all my trainers were decent over the years, but that first crew just couldn't be beat.  Every one of them were friendly and supportive.  I felt at home at the gym when they were  working there.  I felt like I belonged.  But when they left, I got so I was less confident in my abilities, and I no longer felt at home at the gym.  Workouts suffered.  I stopped training with a trainer.  I didn't have any close friends there and knew only a few people by name.  Contract troubles cropped up as well. It all contributed to my decision to stop going to the gym altogether after a 5-year membership.  

Menopause Hit:  When menopause hit, hall hell broke loose.  If it was edible, I ate it.  I could tell myself that it wasn't good for me or that I shouldn't eat so much, but I kept on eating anyway.  My motivation tanked so I stopped exercising for the most part.  I got a bunch of equipment that I could use at home to exercise, thinking that would motivate me to get going again, but I didn't use it much.  My energy level was at rock bottom.  I started gaining the weight back that I'd lost through all that hard work.  And I was furious with myself for doing it.   

Work Increased:  Good things started happening in regards to work around the time I left the gym.  I found myself with three jobs online, all related to fitness and nutrition, including one working for that training manager I spoke about earlier who I thought may have hired me if given the chance.  Well, my hunch was right after all.  :-)    Wow!  I was psyched, but I also was sitting most of the day as everything I did involved computer work.  Since I enjoyed the work, I would sit there for hours researching, writing, answering people's questions, etc.  This inactivity just exacerbated the problem.  But I still loved the work and that I was making more money than I had in quite some time.  Considering my husband had been switched to part-time during this period, my increased work was welcome by us both.  I just hated that I was so inactive and didn't have as much time to exercise.  The thought of exercise just brought me down because I couldn't figure out how I was going to fit it into my schedule.  This made me anxious, which made me eat more.  I find it amazing that I didn't gain 100 lbs. during this time. 

Busy Social Life:  Around the time I started faltering a bit fitness-wise, my husband and I started volunteering--a lot.  We helped out at area animal shelters, charity events, and sporting events.  We had a blast doing it, and most of the time it involved physical movement, so that was great.  But it left little time to actually do a full blown tough workout. We also met more people through our volunteer experiences, so that widened our social circle.  We have more friends now than we've ever had, I think.  It's great.  We get together for football-watch parties, birthdays, holidays, walking, community events.  It's fun.  But it means also that I've had to totally re-work my life.  I used to spend most of my time alone so I just did what I needed to do, whenever.  Well, now with all sorts of commitments, my way of doing things had to change.  How people with a full-time job, friends, community obligations, children and grandchildren do it is beyond me.  I've got it pretty easy in comparison, working at home, but I still find it hard to fit all the responsibilities of life in.  I welcome the challenge, but it did cause workouts to fall by the wayside.  I'm working on that.

Death in the Family:  When my husband's mother passed away late last year, everything kind of stopped.  The nearly daily walks, weekend hikes, volunteering.  We stopped moving, it seemed.  Of course, death is something that has to be worked through.  We need to take the time to mourn and heal.  I understood that.  He needs to take time to explore emotions, reminisce, and work through the stages of grief.  He's doing well, but we still aren't back to volunteering.  It makes sense, though.  I read once that you can't help others until you help yourself through your own issues, troubles, feeling.  This is our time to heal.  There will be plenty of opportunities to be the helper again, in time.  

The Time is Now:  I started back at the gym at the beginning of the year.  I'm working with a trainer again.  I can't say that my progress has been as significant as it was 7 years ago when I first stepped into the gym, but I'm regaining my strength and then some.  For example, when I left the gym I could shoulder press 20-lb. dumbbells, and now 5 months back I'm close to surpassing that personal record.  I used to spend most days of the week at the gym and my workouts took about 2 hours.  I don't have that kind of time anymore.  But I know I don't have to work out for hours each day to be fit.  Everything adds up.  I have learned to fit in fitness where I can.  Weight loss is so hard during menopause, so I'm not going to freak out about that either.  I rarely weigh myself anymore.  As long as I'm moving, exercising, eating healthy, and trying not to eat everything in sight, I'll be satisfied.

Does this sound familiar?  I understand life getting in the way of fitness, believe me.  But it doesn't have to erect a total blockade between you and your fitness routine.  Don't freak out over fitness.  That will only make things worse.  Plan little bouts of fitness in between work and other tasks.  Do as much moving at work as possible.  At least it's something.  Realize you're doing what you can.  You can't put your life on hold for fitness, but you also shouldn't put fitness on hold because of life either.  It's important to find a balance.  And make fitness fun, not a chore.  Think of how good you'll feel when your clothes become looser and your step a little lighter.  It's worth it.  

Let me know what you have done to fit in fitness.  Email me at iwrite41@yahoo.com.  I'd love to hear from you.  Take  care.

Guest Post: Jerf'n Is How I Lost 15 lbs. Without Counting Calories by Deb Froehlich

Thank you Deb for providing this awesome guest post. I hope you, the reader, find it informative. Contact Deb for more information about Jerf'n. Enjoy!

Choosing a Different Life vs. Being Satisfied and How it Relates to Fitness

I saw the quote above the other day.  On the whole, it makes sense.  We tend to get stressed out about work, school, money, our bodies, health, being in style and so on, sometimes to the point of sickness.  We are so busy we often don't have time for friends, family, downtime.  It's not worth all that.  In that case, I say, yes chill out.  Tone down the stress level a bit by finding a balance, seeing where you can make little changes, and slicing some "fat" out of your day to make it more manageable.  

Choosing a different life vs. being satisfied with what you have.  

Different Life:  On the plus side, a different life or lifestyle can recharge your batteries.  It also can present new and exciting challenges and experiences.  You may be able to meet new people, be introduced to cultures different from your own, and learn something new.  All good things, for sure.  But there's a minus side too.  If you decide to pick up stakes, move far away, and start over, it could cost you a dear sum of money as well as heartache and headaches when you have to say goodbye to close friends and family and everything familiar.  It can also be intimidating, moving to a new town, starting a new job, making new friends.  And lonely, too, as you struggle to make those friends in your new surroundings while realizing as time goes by that you've become distant in more ways than one with the folks back home.  You're on the outside looking in in both places.  That can be scary, too.

Being Satisfied:  The good thing about being satisfied is that you don't have to deal with all the upheaval that comes with change.  It's comfortable, safe.  It's sometimes easier to settle.  It also forces you to appreciate what you have and enjoy the simple life.  But being satisfied can also be limiting.  You may live your life in your little corner of the world, sheltered from anything different or challenging, missing out on what's going on "out there."  You may run the risk of becoming stagnant, unfulfilled, bored.

How  it relates to fitness

Is being satisfied with your current fitness level really healthy? If you're obese or overweight you could be increasing your risk for developing health problems such as coronary heart disease, type 2 diabetes and stroke. If you're underweight you also could be at risk for certain health problems such as anemia, compromised immunity, and osteoporosis.  Is it worth the risk just to stay where you are?  Wouldn't it be better to tackle the hard but rewarding work that's involved in living fit and healthy?  Only you can answer that.

A different lifestyle could be just what you need to improve your health and mood.  So, while you shouldn't degrade yourself for being overweight/obese or underweight, you really need to evaluate how your current life is and if you're happy and healthy that way.  If not, then you need to take steps to change, including getting a complete physical exam and nutrition consultation a from qualified professionals.  You may also ask your doctor for exercise recommendations, any limitations you need to be aware of, and if you could benefit from working with an exercise specialist.

Changing your lifestyle doesn't have to be sudden, expensive, or limiting/depriving.  Pick exercises/activities you enjoy or would like to try.  Start slow.  Shoot for 150 minutes of moderate exercise per week.  Examples of moderate exercise is brisk walking, dancing, and gardening.  Your heart rate increases but you can still talk comfortably while doing the activity.  Break it up into 30-minute bouts throughout the week.  If that still seems like too much, break it down further to three 10-minute bouts throughout each day that you exercise (preferably most days of the week).  As for food, gradually replace less nutritious foods such as candy, soda-pop, pizza, fatty meats, highly processed foods, and simple carbs with healthier choices such as fruits and vegetables, lean protein, nuts, low/no-fat items, and whole grains.  You can still enjoy your favorite less healthy foods; just eat them occasionally instead of all the time.  If you are trying to gain weight, consult with a registered dietitian or health care provider.  If you are a parent and suspect that your child has an eating disorder, it's very important that you contact your child's physician for advice.

So, yes, be satisfied with yourself, your habits, your job, your surroundings and so on if they are truly fulfilling.  But don't be afraid to change if you feel as if you are stuck in a rut, bored or going down an unhealthy path.  Do what feels right in your gut.

Do you prefer to stay where you are or are you ready for a change?  Let me know via email or in the comments below.  Thanks!  Have a great weekend!

Let Fitness Help You Cope with Crises

Image courtesy of Pixabay.com

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.

Keeping Up with Your Exercise During Wintry Weather

Courtesy of Pixabay.com

Hey there, folks.  I hope you had a good weekend.  Lots of places are snowy right now, so it might be hard for you to get out and about to exercise.  But you can make a snowman or snow fort, have a snowball fight and the like to burn calories.  Once the roads clear out, or even beforehand if you have some land, you can go skiing, skating, snowshoeing, and sledding right out the back door.  

Where I live is sunny and quite mild in comparison to the areas of the country being hit by snowstorms, so my husband and I did some yard work over the weekend.  We put some muscle into trimming trees and bushes for a few hours in the afternoon.  It felt so nice to be out in the fresh air.  It was still a bit chilly, but we worked up a bit of a sweat during the clean up.  

I'm anxious for the days to get even longer so we can go for walks later in the day.  By the time we finish work, there isn't much daylight left, and I don't like to walk in the dark.  Especially not when it's chilly.

Whatever the climate or weather conditions, find something active to do.  Don't wait for the perfect conditions for a particular activity like running, walking, skiing or snowboarding.  Do something else in the meantime instead of hanging out on the couch watching TV.   If you're snowed in, walk in place, use the treadmill that's gathering dust in the basement, dance around the house, play charades...anything that gets your heart pumping.  If you can safely navigate the roads, hit the slopes, hiking trails, or the gym.  The important things is to keep moving, while also staying safe.

Take care out there!  Feel free to sign up for email updates and also visit my website Making Fitness Fun for all sorts of information on fitness.  Have fun!