Archive for Health

CORONAVIRUS: OH, THE SITTING!

Living life in the middle of the pandemic has certainly been challenging and we all have experienced unexpected side effects.  Since the infection rate is very low in New York, I’m starting to see more people in person. While I expected some strength losses, I wasn’t prepared to see people hobbling in from too much sitting. 

Without getting too technical, in a seated state, your hip flexors are shortened and your butt muscles, the glutes, are lengthened. Staying in this position for too long can cause all kinds of muscular imbalances resulting in lower back, hip and knee pain. Now let’s add the pandemic. So many of us are working from home. Instead of having a commute from the suburbs into the city, the travel time is now from the bathroom to the kitchen. While commuting via public transportation was a hassle, it often involved a lot of walking and stair climbing. Once in the office, there were more moving opportunities—even small things like going to the bathroom down the hall or taking a few flights of stairs to the cafeteria. All of this movement adds up. At the end of the day, there used to be a commute home which, again, involved moving.

Unfortunately, exercise of any kind—even just moving around—can’t be stored up. Being sedentary Monday-Friday and trying to exercise it away on the weekends will not alleviate the problem. The solution? Do your best to get up and move during the day. I am not saying that this will be easy. But I know for certain that even 5-10-minute walking breaks throughout the day will help tremendously. Set your phone as a reminder!

Another issue I’m seeing in people is a lot of neck pain. This is due to having a less than optimal workstation. My husband was one of these people. He finally went to his office and hijacked his work chair. That made a tremendous difference. If you have no idea when you will be going back to work, make the investment in correcting your workspace.

As I was writing this blog, a client of mine sent me a link to a NY Times article about the same issue. See the link below–they give some great tips!

From my perspective? PLEASE MOVE YOUR BODY! And do it as frequently as you can given your set of circumstances. Muscular imbalances don’t go away immediately—they stick around wrecking havoc.

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JANUARY 1st: DON’T DO IT!

Now that it’s the middle of December, this is a perfect time to talk about my least favorite 4-letter word: DIET. If you’ve been reading my posts, you will know that I don’t like diets simply because they don’t work. I promise you that if they did work, I download.pngwould feel differently. This 4-letter word might be floating around in your brain as we head into the holiday season, knowing that January 1st is just a few weeks away.

This past year, several of my clients decided go down the diet path—some of them went on Weight Watchers, others chose different plans. Not surprisingly, all of them lost weight. Not surprisingly, all of them re-gained some or all of the weight back. Long-term weight loss happens only when you make real lifestyle changes. My clients who have done that, have been successful.

So, what’s the difference between the two? A diet is a plan that you follow but has some built in restriction that prevents you from sticking to it long-term. I have two issues with this:

  1. Diets mess you up mentally: Failure leads to frustration, self-loathing and in some cases, obsessing over food and what to eat.
  2. Diets mess you up physically: When you start to lose weight, while there is fat loss there is also muscle loss. Muscle mass is what keeps us strong and metabolic. Often times, especially on a low-calorie diet where weight loss is rapid, there will be more muscle loss. If you abruptly go off the diet and re-gain the weight quickly, there will be fat gain. After all is said and done, you might weigh the same, but your body composition could have changed leaving you with more fat and less muscle. Who wants that? NOT ME!

Lifestyle changes are set up for you to do them forever. There is more freedom, no restriction, and no rigid time frame. Realistic small changes are made and once the first change seems easy, you move on to the next one.  If something doesn’t work, you tweak the process and figure out what will work. Lifestyles changes are dynamic.  They evolve over time and change since aspects of your life do as well.  The goal is to make behavioral changes that become a way of life, not something you do temporarily.

While lifestyle changes are gradual and fluid, you won’t be successful unless you are committed to making a long-term investment in yourself. This is not easy. However, obsessing about weight, going on and off diets, gaining and losing weight, is its own special kind of hell. I don’t want that for myself or for any of you! My advice? Instead of starting a new diet, take a moment to think about what you want, and what you are willing to do.

 

 

 

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CAN’T GET STARTED? BE CURIOUS!

Many people come to see me wanting to lose weight. (I would love for people to focus, instead, on being healthy, but that’s a topic for another blog.) In most cases, the greatest obvious nutrition obstacle is the time needed to plan, prepare and prep. Even if you’re not cooking a lot, eating healthily still requires having a plan and executing one takes time. My clients and I also talk about the fundamentals needed to be successful, which include:

  • Paying attention to hunger and satiety
  • Drinking a lot of water
  • Trying to eat as many whole foods possible. (Or, trying to eat as little processed food as possible.)
  • Having healthy snacks on hand
  • Watching the amount of unhealthy carbs consumed
  • Moving your body as much as possible

Then, we proceed to the specifics of their life—their lifestyle, their food preferences, their willingness to cook, their family unit, their work, how social they are, and how much time they are willing to dedicate to good nutrition. All of these will factor into creating the right plan for them. Since we are all different, no two plans will be identical.  Once armed with some structure, many people do very well. And many don’t.

If you are stuck and can’t seem to get started, I want you to be curious. Curiosity is a IMG_1275positive!  Unlike self-deprecation, curiosity keeps your mind open. It makes you take a closer look at your behavior, without judgment, so that you can unpack WHY you act (or not) in a certain way. Often times there is a less-obvious obstacle preventing you from achieving your goals. Being curious might uncover something much bigger—something deeper, that you need to address.

A client of mine wanted to lose weight and so we had several discussions and created a plan. When she got stuck, she became curious. And after some painful introspection, she realized that the underlying issue was that she had to  start focusing on her social life (or lack of one). It was much easier for her to zoom in on weight loss—she kept convincing herself that losing weight would be the answer to all of her problems. Once she uncovered this, she was able to address her deep-rooted issue, which was far more important than simply losing some weight.

From my experience, the worst thing that you can do for your mental sanity is to keep starting something, not being able to maintain it, and stopping. This is so damaging and deflating to your sense of well-being. In this blog, I used the example of weight loss but it applies to anything in your life that you keep starting and stopping: exercise, cooking, meditation, making time for yourself, reading more, learning something new, spending more time with loved ones, etc. Instead of yo-yo-ing, take a breath, stop and be curious. Be a detective so that you can uncover the deeper, hidden issue. You will then be better able to tackle your obstacles once and for all!

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THE SNOWBALL EFFECT

Isn’t it crazy how bad habits, even when kept at bay for a long time, come back? I imagine a knock at the door, opening it and saying “Hello bad habit, welcome back!” Often times one bad habit leads to another. I see this all the time with exercise and clean eating. I’m not sure which one comes first but either a lack of exercise causes a decrease in motivation to eat well, or not eating healthily leads to inactivity. This becomes a snowball effect which is “a situation in which something increases in size or download.jpgimportance at a faster and faster rate” (Cambridge Dictionary). The good news is, the snowball effect can work for you.

A year ago, a new client, “Margot”, came to see me. Margot was in her mid-sixties and not in the best shape. In fact, she wanted me to train her in order to build up her leg muscles so that she could eventually have her knee(s) replaced. Margot was unconditioned. I wasn’t sure how we would get through the first session but we did. Slowly but surely, Margot started making some progress. As she got stronger, she started to do more activities on her own. Her walks around the block with her dog grew longer; her short stints of swimming at her local pool increased. The more she did on her own, the stronger she became, and the more she was able to do with me. All of this exercise and movement motivated Margot to eat healthier. She started paying more attention to her diet and began cooking. She lost weight, felt more energetic and this allowed her to become even more active. A year later, we are both stunned at what she can do. There is no talk of a knee replacement. While I understand physiologically what is happening to her body, I still find her transformation to be nothing short of miraculous. Often times, in our sessions, we  giggle when she is able to do yet another more challenging exercise.

In Margot’s case, the snowball effect is at work in the most positive way. I can visualize the snowball traveling down a hill, getting bigger and gaining momentum. It’s all so glorious when it’s working for you.

If you’re stuck in a rut, have no fear. Focus on one small change and stick to it. That small change can lead to another, and then another and before you know it, you, too,  might find yourself in a wondrous snowball effect!

 

 

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THE BENEFITS OF DECELERATION

I recently went to Boulder, Colorado and while there, I took a restorative yoga class with an incredible instructor, Lara. As the class started, Lara began talking about something that she learned that day about electric cars: She discovered that electric Zdp6sMyoGA.pngcars actually recharge when the accelerator is not being pressed. This means that when the car is going downhill, and decelerating, it is actually recharging. She wanted us to think about this as it pertained to our lives. Since rest is restorative, she wanted to know…….were we decelerating enough?

I sat there feeling as if Lara was speaking directly to me. I came to Boulder feeling broken in every way.  A month prior, I had a bad bike accident. I should have taken time off so that I could rest and recover.  Instead, I chose to ignore all of that just “carried on”, as if nothing happened.  (DENIAL!) Eventually it caught up with me and I re-injured myself hardly doing anything. I hobbled into that yoga studio barely able to walk.

Like most people, I had to learn the hard way before I was ready to make a change. Our bodies are wondrous—they work so hard for us all the time doing things that we all take for granted. Right now, as you read this, your heart is pumping, your lungs are taking in air and removing carbon dioxide, your digestive system is breaking down and absorbing nutrients, hormones are flowing, new red blood cells are being made, your eyes are blinking, your kidneys and liver are detoxing, your white blood cells are fighting off invaders. In return, we owe our bodies good nutrition, water, a lot of movement, and REST so we can recharge.

I preach to my clients about the benefits of rest and yet I did not follow my own advice.  Pushing through pain is never a good thing! So, if you find yourself rushing around, trying to squeeze it all in,  and pushing yourself too much, sooner or later your body will send you a strong message. Mind did. Please don’t make the same mistake I made!

I am currently on a path of embracing deceleration so that I can properly heal and recharge . I want my life more balanced. Maybe you need to recharge, too?

 

 

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