by Laura

The Glass Woman

I found out I was pregnant for the first time right before New Year’s.  On New Year’s Day  my husband and I went to the book store and bought What to Expect While Your Expecting and a few other literary gems.  I spent the day pouring over these books and after a few hours was amazed at how many things could go wrong.  Consequently, I wondered if the best course of action might be to stay on that couch surrounded by pillows for the next 9 months to keep anything from jeopardizing the pregnancy.  Since my job requires constant motion this was a precarious situation.  I grew nervous about my own exercise routine as well as the classes I needed to teach that week.  Would I cook the embryo by raising my body temperature or shake it loose by standing on my head?  Did my run that morning already dislodge it?  A need for control and the fear of doing something wrong was overriding my professional knowledge, common sense, and intuition.  It took losing the first pregnancy after being extremely careful to realize that no matter what actions I take there are many forces beyond my control.  It is unlikely to lose a pregnancy by moving the wrong way.  Flash forward 6 months later to 23 weeks into my second pregnancy and I am pretty much keeping to my normal routine with a few modifications.  This time around I let listening to my body and good common sense guide me and (knock on wood) both the baby and I are healthy and right on track.  Here is what I’ve learned first hand about exercise and pregnancy so far:

1.) Do it!: Even on the days I felt pretty gross during the first trimester a little movement went a long way.  It was one of the few things that made me feel human again (that and TONS of sleep).

2.) First trimester=green light for activity: You can’t “shake the baby loose” “squish it” or in other words harm the baby with a reasonable amount exercise.  Most pregnant women aren’t up to killing it at the gym during this time but if you feel well enough to keep moving through your normal routine don’t feel like you have to downshift right away.  Rest when you need it , check in with your body more frequently, but don’t stop completely unless it’s a medical recommendation.

3.) Your body will tell you when it’s time to modify: I’ve learned this one the hard way a few times and lived to tell the story.  Your body will tell you when something doesn’t feel right.  There may come a point when you physically cannot lie face down on your stomach or exercising on your back starts making you feel faint.  You will eventually need to change the way you move to accommodate your changing body.  Your body will let you know when that time comes.

4.) Train in the second trimester for the third: Though you may not be training for the Olympics you are indeed training for one of the greatest endurance events of all time: giving birth!  Look at the second trimester as a chance to get prepared for it.  Strengthening your entire body while you have the energy and ability during the second trimester will only help when things get tougher in the third.

If you need further motivation check out this article.  You may want to print it out the next time you are working out and some ill-informed individual asks if you “really should be doing that”.   Yes, you really should.

by Laura

My Toughest Client

I always wanted to adopt a dog.  Living a fairly transient life in New York and later Chicago made this difficult.  After marrying my husband we decided we were settled enough to add another member to the family.  A google search and several outings later we found a boxer-shepherd mix pit bull at the pound and named her Dee.

As a puppy Dee was super high energy.  We subscribed to the “Dog Whisperer” philosophy of wearing her out until she was too tired to be anything but calm and well-behaved.  When she became a pro at leash walking, I decided it was time to try running.  Being such a high energy girl I figured this would be right up her alley…as it turns out I was wrong.  2 minutes in Dee was trailing behind.  3 minutes in she was lying on her side in someone’s yard.

There is no physical explanation for Dee’s lack of enthusiasm for running.  She is 50 lbs of pure muscle and could win a figure competition by a landslide (if there were such a thing for dogs).  For a while I gave up and ran my morning loop solo, picking her up afterwards for a walk.  Eventually I got tired of wasting time and decided to think like a trainer.  What would I do to help a client work up to a steady-state run?  Thus began Dee’s physical training.

Though I initially wanted to jump right to running, I took a step back and started with run/walking since Dee is more of a sprinter than a marathoner.  I also played upon her motivation, taking her out first thing in the morning.  I realized that she was more apt to push through a workout with breakfast waiting for her at home.

Getting Dee out in the morning involves picking her up off the couch, standing her on four legs, and nudging her out the door.  Initially I felt guilty force-marching her through this process but no more.  Upon our return she comes in tail wagging, relaxed, and clearly proud of what she’s accomplished.  Just like any reluctant client Dee might hem and haw, but ultimately our runs increase her well-being.

We’ve been at this for a while now and, though I still have to peel her up off the couch each morning, the whole process has become easier.  We’ve even gotten my husband to join us on the weekends (the process for getting him up is very similar to what I go through with Dee…).  The moral of the story?  We all need some encouragement and, if you can relate to Dee, go ahead and find yourself a workout buddy.  This person should:

A.) Have the patience to take time to get you were you need to be

B.) Know how to effectively motivate you to get the job done

c.) Have the strength to “peel you off the couch” knowing that you’ll be grateful they did it afterward

Word on the street is there are some dogs who actually wake their owners up to go outside…I’ll believe it when I see it.

by Laura

Rebirth of a Blog

It’s been almost 9 months since my last blog post.  I could have had a baby in that time, instead I’ve been knocked up twice.  The bad news is the first one didn’t work out.  The good news is the second one did.  As I write this I am almost at the half way point and feeling like a human again, a human with a bigger belly and an unusual penchant for papaya but a human nonetheless.  I have been spending way to much time googling all things pregnancy and while reading about the myriad of problems I could potentially face hasn’t been all that helpful I’ve found that reading pregnancy stories written by other women has.  I am especially interested in the seemingly elusive but hopefully attainable “fit pregnancy”.  What exactly does it look like or feel like? What can I do to keep me and my baby happy and healthy?

I am hoping to find some answers and maybe help some other haplessly googling pregnant ladies find some too.

I’ll go into more depth in my latter posts (which hopefully won’t take another 9 months to write) but for now a word on the first trimester:

The first trimester sucks, especially when you have two in a row.  Things that helped without fail for me:

Exercise: Since my job requires me to teach fitness classes and demonstrate exercises the majority of the day I found this one out by default.   When I would sit down after teaching a class I would feel as if I could never get up again, when I had to get up for my next personal training client I felt better.  When I would get home after work and fall onto the couch I would feel like I could never get up again.  When I finally got up and went for a walk I felt better.

Exercise seemed to help ease the nausea and give me more energy.  I usually start my day with exercise as I find it prepares me for the day ahead and have found this especially true during pregnancy.  I practice yoga and walk or run every day and let my schedule and body dictate aside from that.  As I have become more confident in this pregnancy I’ve been able to bring my cardio and strength training back to almost pre-pregnancy levels.  My mantra has been if it feels good keep doing it, a happy mama makes a happy baby.  (This only holds true for exercise, although I wish it worked with other things, like wine tasting…..)

Sleep: Work hard, sleep hard has been my pregnancy motto.  During the first trimester I remained very active but fell asleep during Jeopardy most nights (and sometimes during Wheel of Fortune).  One blessing of the first trimester is that falling asleep comes easy.  I felt less symptomatic on the days I slept more.

Eat: Eating was definitely tougher during the first trimester.  I had strong aversions to most of what my diet had previously consisted of.  I had the stereotypical  cravings for bland food and comforting carbs.  One day after work I went to Whole Foods to pick up the healthiest version of whatever sounded good at the time.  I came home with sprouted grain bagels, whole grain cereal, nut butter, and lots of fresh fruit.  Whole wheat pasta with butter and cheese was another favorite.  Basically I ate like a picky 4-year-old for a while.  I had a theory that having a baby in your body makes you revert back to your childhood tastes, thankfully the second trimester has proved this to be false.

If you are pregnant you can take this with a grain of salt.  Every pregnancy is different and what works for one person may not work so well for another. Maybe this post will inspire you to try going for a walk next time you are in the throes of pregnancy induced nausea.  Maybe you will end up feeling better.  Maybe you will end up puking in the bushes, if so, listen to your body and get back to the couch, ain’t nobody got time for that.

by Laura

Are You Afraid of the Gym?

Halloween is a day synonymous with fear.  It’s the one day a year when instead of putting aside our fears we are expected to revel in them.  Going to a haunted house might make you shudder a bit but how about stepping into the gym?  Do the musclebound men grunting their way to perfection make you queasy?  Do the mats that may or may not have ever been sanitized gross you out more than the gratuitous violence in a low-budget horror film?  Are you worried about looking more idiotic than the guy at your Halloween office party dressed as Little Bo Peep?  If any of these things ring true to you, adhere to the following tips to make your trip to the gym a little less spooky:

1.) No one’s looking at you, kid:  When feeling self conscious during your workout try to remember that most of the other gym-goers are in the same boat.  People are likely more interested in getting through their workout quickly, efficiently, and sans any embarrassing fumbles than in how many pounds you are loading on to the squat rack.  Though it sometimes may feel that way, working out is not a competition and those who think that it is are usually too busy ogling themselves in the  mirror to notice your conservative weight choice on the lat pull down.

2.) Be a big fish in a small pond: Though there are plenty of beautiful, well run “big box” gyms if you are new to exercise, smaller is usually better.  Smaller, boutique style gyms where everybody knows your name will be easier to navigate and are usually equipped with at least a few professionals who are there to do just that.  Rather than being lost in a crowd wondering what that trapezoidal contraption in the corner is supposed to do for your body you will easily be able to find someone to explain it to you.  No matter what your ego says, a little hand holding never hurt anyone and is especially important to prevent injury if you are new to the gym.

3.) Be the change you want to see in the gym: Concerned about the cleanliness of gym equipment?  Try wiping down machines before and after you use them.  Laying a towel down on the bench or mat prior to use is also helpful in creating a barrier between you and germs.  Also remember you do get what you pay for when it comes to working out.  Fancy-schmancy gyms usually have more money in the budget to higher cleaning staff and trainers who are paid well tend to care more about the state of the gym they work for than those who are not.  If you do go the budget-friendly route just make sure you are religious about your sanitizing.  Set a good example and others might just follow your lead.

I hope this makes your gym experience a little less frightening,

Happy Halloween!

 

 

by Laura

Three Ways to Find Flow in Your Workout

The education of attention would be an education par excellence. —William James

The study of happiness has accelerated in recent years.  More and more scientists are finding that there are specific actions we can take to make ourselves happier.  Though our genetic set point plays a role (generally about 50%), a mere 10% of an individual’s happiness is dependent upon outside sources (big house, fancy car, lots of money, etc.) This leaves 40% unaccounted for and scientists believe it is within this 40% that our individual power lies.  You might be asking yourself what this has to do with health and fitness.  My answer is a lot.

When looking into the psychology of happiness,  it’s hard to overlook the theory of flow.  The two seem to be inextricably linked.  That which some other cultures have known for years is just beginning to become part of western pop culture.  It seems we are most at peace when we are fully absorbed in something that we can lose ourselves in, requires our complete and undivided attention, and gets us into the coveted state of flow.  Now comes the part about exercise.

Research has shown time and time again that physical activity makes people happier.  Our brains literally change when we workout, releasing “feel good” chemicals that promote energy and decrease stress.  So what if you could tap into flow at the same time?  The following are three ideas to make exercise as beneficial to your well-being as possible:

1.) Find something you enjoy: It goes without saying that it’s hard to become absorbed in something you hate.  Like any middle school student stuck in their least favorite class of the day knows, doing something you don’t want to do will only make you wish you were doing something else.  And daydream about doing something else.  And think about what you will do when you get this s*&t over with.  Don’t make your workout an exercise in escapism.  The more you enjoy what you are doing the more you will do it and the better chance you will have of finding flow.

2.) Turn off the T.V., Lose the Kindle: Let me first say that walking on the treadmill while watching your favorite T.V. show is a great idea.  The same goes for reading the Kindle (as long as you can keep your balance, that is).  However, if you are looking to find flow it is going to be impossible doing two things at once.  I get the whole getting your mind off exercise so you can burn through 60 minutes without even realizing it theory, but mindfully exercising is a totally different experience.  Try working out and noticing what muscles you are working, how it feels in your body, how deeply you are breathing, etc.  Maybe not every time, maybe just once a week….and don’t worry, listening to some music is fine, just keep it light so you don’t lose yourself in your tunes instead of your exercise.

3.) Try something non-repetitive: The rhythm of a run or a trail walk can definitely be relaxing in its own right, but repetitive exercise tends to cause the mind to wander after a while.  Though a run is great for working all that mind-stuff out, it’s tougher for most people to find flow doing repetitive tasks.  One trick is performing exercise that requires your full and constant attention.  Many sports are great for this, as are dance classes, some forms of tai chi and yoga, or even kickboxing.  Try to find something where you don’t have much “down-time” and where the varied movements force you to pay attention.  You won’t have time to think about anything else and just might fall into a little flow in the process.

Make your workout productive in more ways than one, find your flow!

by Laura

Who’s Your Cheerleader?


We all know that a little encouragement goes a long way.  Think about your favorite boss, teacher, or little league coach…odds are the person that pops into mind made you believe you had it in you to pursue whatever endeavor you were intent on pursuing, even when doubt and fear was telling you otherwise.  Most of us thrive on the positive kind of reinforcement rather than the negative kind.  Sure there is something to be said for the adrenaline/testosterone combination that kicks into overdrive when we are hit in the face with a negative comment.  Anger is usually a wasted emotion but can on occasion spur a pretty powerful strength training workout (or boxing if you have the resources available).     However, over the long-term even the strongest of personas will eventually be beaten down by constant negativity.  When you are told something often enough you eventually come to believe it.

The beauty of this fact is that it works both ways.  If you are told something positive often enough you will also come to believe it.  Unfortunately, when it comes to thoughts about ourselves we tend to believe and recall the negative comments much easier than we do the positive ones.  Remembering this is especially important when it comes to health and fitness.  Surrounding yourself with positive people will only boost your resolve to stay the course.  Studies show that obesity is often “contagious”, or in other words the people who surround you daily help to inform your concept of what normal is.   If you notice the people in your daily life are having a negative effect on your health and fitness, try to surround yourself with a new normal.  You may have to work a bit to do this, especially if the problem people are family members.  Though you can’t change someone who does not want to change you can incorporate your own healthful beliefs into your home.  It might be as simple as inviting family members on a walk after dinner or as complex as replacing the contents of your cabinets with nutritious, healthy options (depending on the adaptability of your family you may get some backlash with this one but keep trying, it’ll get easier).  You can’t always change the people you live with but you may be able to improve on your household situation.

Another option is to find the inner cheerleader inside your own head.  Most of us are well-aware of the tiny drill sergeant in there.  The one that tells you why you can’t do something, why you’re not good enough, and other bad news of the like.  Tell that little guy to take a hike and start working on ways to banish him for good.  Affirmations are a great way to start the process.  Sure it feels a little hokey at first to stick a post-it note on the bathroom mirror that reads “I’m a fitness rock star” (or whatever little phrase turns you on) but eventually that post-it becomes as much a part of the scenery as your toothbrush holder.  The only difference is the phrase gets stuck in your head like that irritatingly catchy tune you hear on the radio 24/7 and just like those bad song lyrics it will keep repeating somewhere in your subconscious and you are thinking without realizing…then believing without realizing…then doing without realizing…and soon you have realized your goal.

Of course you can always rely on the encouragement of a health and fitness professional.  There are a handful out there who will yell and scream in your face Biggest Loser-style and like I mentioned earlier and the extra boost of adrenaline might help for a bit (or might drive you to punch their face instead of the heavy bag depending on your personality…).  However, most of us are just regular people with an irregular love of all things fitness related who want to cheer you on (and sometimes incessantly correct your form).  There are many ways to motivate yourself but if all else fails you can pay someone to do it for you.

Before you set foot in the gym or press play on that workout DVD, be sure you’ve got your head right, your body will soon follow.

by Laura

Stay Fit When Summer Hits

Summer is a mixed bag when it comes to health and fitness, on one hand you have the availability of numerous outdoor activities such as swimming, hiking, running, walking, tennis, and golf to keep you moving when the temperatures rise.  On the other hand you have nutritional challenges such as backyard barbecues, family vacations, and trips to the ice cream parlor that can make it tough to stick to your usual healthy eating plan.  The following are some tips to keep you fit from Memorial Day to Labor Day:

–Make use of longer days:   Enjoy a pre-breakfast run or post-dinner walk to avoid working out during the hottest hours of the day.  If you must workout midday be sure to wear light clothing made of moisture-wicking fabric and stay hydrated throughout.  Too hot to be outside?  Make use of indoor fitness classes in your air-conditioned gym!

–Be proactive at parties: Bring a healthy dish to share at your next back yard barbecue.  It will give you at least one healthy option and odds are others will appreciate having something nutritious to munch on.

–Think locally: Sure cheeseburgers off the grill are synonymous with summer but so are fresh, locally grown fruits and vegetables.  Make use of farmers markets or take a family outing to a “pick your own” farm to get some exercise while enjoying the fruits of your labor.

–Come back from vacation feeling better, not worse:  Often times vacations become a vacation from health.  Indulging a bit on foods you truly enjoy is fine, just be sure they are worth it.  That fried lobster may be too good to pass up, but save some calories by ditching the blah potato chips alongside.  Try that same balance when it comes to exercise.  A little rest is a good thing, but be sure to keep up with some feel-good activity such as walking the beach, stretching, or swimming laps in the hotel pool.

By taking a few simple measures to stay fit and healthy you can get the most out of the season and still stay on track.  Have a fun and fit summer!

by Laura

5 Ways to Fit

The phrase “crash diet” is well-known in our society and its connotation has never been a positive one.  We all know that drastic changes may work once in a while to jump-start a transition to an overall healthier diet, but this style of eating rarely works for the long haul.  Dining on cabbage soup day in and day out is not sustainable.  Exercise works the same way.  Grueling, intense workouts have their place but by no means are they the be all and end all to fitness.

As we get older, wiser, and more in tune with our bodies we usually realize that the push till you puke boot camp class is great but continue with a boot camp only regimen and your body will eventually start to talk to you.  By understanding and implementing the five components of physical fitness you enjoy more variety in your routine and be and less prone to injury.  Keep your body in good working condition by making sure you touch upon each aspect in a manner that you can continue with for the long haul.  The five components are:

-Cardiovascular fitness:  Walking, running, dancing, biking…find what works for you and keep at it!

-Muscular strength: It’s not just for body builders, research has shown that the benefits of strength training are numerous.  Read more about these here and here.

-Muscular endurance: A side benefit of both cardio and strength training, muscular endurance allows you to work longer and stronger.  Interval training is great for building muscular endurance as are isometric exercises (think planks, wall sits, etc.)

-Flexibility: You won’t get very far in any exercise regime if you neglect stretching.  The red-headed step child of fitness, stretching is often overlooked and under appreciated.  Think of it as balancing out everything else you do.  Constant contracting with no release can wreak havoc on your body, especially in the knees and back.

-Body composition: Keeping your fat to muscle ratio at a healthy level is essential for a properly functioning body.  Exercise helps with this but you can’t out exercise a bad diet.  Keeping track of your weight is a good thing, but it doesn’t tell the whole story.  Paying attention to how your clothes fit and tracking body fat can help give you a better picture of where you stand.

Try implementing these five components and you will see marked improvements in the way you look, feel, and perform.  Exercise should be a part of your life, not something that gets in the way of it.

by Laura

Eat Like a Bird

If you thought eating seeds was for the birds, think again.  Good things come in  small packages and these little nuggets of nutrition can do a lot of good for your body.  Experiment with the following varieties to add some nutritional bang to your calorie buck:

Chia Seeds:  You may be familiar with the name, and yes it is the same seed used to grow “hair” on the Chia Pet,  but did you know the roots of the chia seed go back to Aztec and Mayan civilization?  The word chia means “strength” and eating these little seeds will surely make you feel stronger since they are packed with protein, antioxidants, fiber, and omega 3’s.  You can learn more about chia seeds here.

Flax Seeds: Another superstar in the seed category, flax seeds are full of omega 3’s and lignans, are great for digestion, keep cells healthy, and lower cholesterol.  You can read more about flax seeds here.

Caraway Seeds: At times eating a healthy diet full of raw vegetables and fruit can be a little harsh on the digestive system.  Caraway seeds are not only rich in vitamins and minerals, they also act as a powerful digestive aid.  Eating a handful after meals can help fight digestive discomfort and bloating.  Warning: caraway seeds have a strong flavor when eaten alone and can taste slightly bitter, you may want to chase them with something sweet.  You can read more about caraway seeds here.

Use them for topping your yogurt, bake them into muffins, or enjoy them on their own.  Experiment with seeds and see what a difference it makes in your diet…if you find they aren’t for you, throw them in the bird feeder!

by Laura

Motivation in Movie Form

Do you ever want to hang out on the couch watching movies but feel like you should be doing something more productive with your life?  Why not relax and learn something at the same time by watching a documentary?  Ever since Morgan Spurlock’s 2004 hit Super Size Me there has been a rise in health-related documentaries, specifically those having to do with the food industry.

A few top recommendations to get you motivated :

Food Inc.:  Food Inc. explores the food we eat and the journey it takes from farm to  supermarket.  It also touches on the locavore movement which hits close to home if you live in Charlottesville!

Fat, Sick, and Nearly Dead: This documentary is the story of one man’s journey from being an accurate representation of the title to a much healthier and happier individual.  It’s like the opposite of Super Size Me, instead of filling up on burgers and fries he fills up on fresh vegetable and fruit juice.  *Warning, this movie may entice you to invest in a juicer*

Forks Over Knives: If Fat, Sick, and Nearly Dead makes you want to buy a juicer, this may make you consider being a vegan (or at least consider adding more vegetables to your diet).  The film was created by two doctors, one a nutritional scientist and the other a top surgeon, who explore the theory of food as medicine.

So, find a comfortable spot on the couch (or if you really want to be productive a foam roller) and enjoy a movie this weekend!