Stop Saying "I wish", and Start Saying "I will".

Your quality of life is up to you.

You decide how to handle those set backs and obstacles along the way.

Do you make lemonade out of those lemons?  Or do you give up at the drop of a hat?

Perhaps I sound like a broken record.  When I teach a spin class, I remind participants that the magic is right there in front of them, in the form of a little red knob.  That knob controls the resistance on your bike.  You can choose to make that light and easy, or you can choose to work harder.  It just depends on you.  I'm here to make suggestions that hopefully will work, to guide and to motivate.  But ultimately, your choices are your own.

I see inspirational things every day, from the client that struggles with degenerative disease, and still gets up every day and works hard to maintain or improve whatever she can, to the people who slog in to every workout, regardless of how they feel, because they know they need to keep moving forward, to the folks who get all of their ducks in a row and lose the weight they need or want to lose, in a healthy way, finally realizing their aspirations.  These people remind me every day to keep moving myself forward;  to strive for the best that I can accomplish.

But you can be one of those people right now.  How do you do it?  You just do.  You don't give yourself time to question why.  You don't wish but never do anything about it.  You don't think too hard about it, you stop saying I wish, and start saying I will.  And then you do.

Get going!

What are you doing this week

to make yourself healthier?

Are you making good choices?

Did you get your exercise?

Yesterday was Labor Day.  I was in the gym, were you?  25 people came in to workout in the water with me, and several people made the effort to train, even though it was a holiday.  Nice!  Well done!  What are you planning to do this week to improve your quality of life?  Here's what I propose:  make a plan, and stick with it.  Super duper easy, right?!  Write it down, folks.  Make that indelible mark on your calendar.  It's a weird week, what with Labor Day and (gasp!) Rosh HaShana already, but you can still do it.  You can get that exercise in.  Here's a sample:
Tuesday:  Walk outside, 30 minutes
Wednesday:  30 minute workout in gym (use machines to make it simple if you need to!)
Thursday:  Walk outside, 30 minutes
Friday:  30 minute workout in gym
Saturday:  pick a fun class to attend (I'm teaching Saturday strength this week at 8am), or even Zumba?
Sunday:  bike ride outside, 30-45 minutes
Totally achievable, and obviously, you can adjust to meet your needs.  It's still light fairly late, so you can get a walk in outside, even if you are a work-outside-the-home kind of a guy or gal.  Just make it happen. Today.

The Family that Plays Together, Stays Together!

The Family that Plays Together Stays Together

(And stays fit)

 

Remember when you were a kid?  Ok, if you're my teenage client, you will remember things much differently than some of my clients who are grown with their own children or grandchildren.  What's so strikingly different is the amount of free play incidental exercise that the kids get.  Aren't kids just naturally active, you might ask?  Yes, but our society has change such that they are doing more and more sedentary activities.  "If you take a close look at America's cultural environment over the last 20 to 30 years, weight gain has been almost inevitable", says Joann Donnelly, Director of Total Health for the YMCA of Greater Houston.  "Technology has brought us countless "labor-saving" devices, family mealtime is spent at the drive-thru, and kids (and parents) spend time on computers, not on bikes.  Movement has virtually been stripped out of our lives.

Even the educational system has fewer opportunities for physical activity.  My own daughter didn't like organized sports, and add some asthma into the mix and you have the potential for disaster.  In high school, gym isn't required past a certain number of credits, and so the sedentary kids that aren't in sports are likely to get little to no exercise, setting them up for a lifetime of inactivity.  If parents don't step in for kids like these, they could be headed for bone or joint problems, heart disease, obesity and diabetes.  So, if parents have to get involved, what can they do to help out?  A cultural makeover that will strengthen mind, body, and family spirit is family exercise.

Author of "Fat-Proof Your Family", Dr. Ron Eaker, M.D. OB-Gyn says that "exercising with children reprograms kids to understand what is normal, and what is not.  Kids today believe that a sedentary lifestyle is normal.  Studies show that most kids spend an average of 6 hours after school doing sedentary things like TV, computers, and video games.  They have a skewed perception of 'normal'."  Changing the paradigm has to be a family effort, whether it's exercise, or eating healthier.  If the kids see you eating junk food and soda, they will want that, too.  So changing your habits as a family can help everyone to be healthier, feel better, improve temper and behavioral issues, and provide necessary bonding opportunities.

Make the connection as a parent or grandparent--you are the model for your progeny.  They look to you for what is normal and accepted.  They model your behavior and choices.  So you can sign your child up for a program, but if you don't model the healthy behavior as well, the connection loses something in translation.

Perhaps most importantly, exercising together brings families together.  You can't force "quality moments" with your child, so the more time you spend *with them*, the more opportunities present themselves for you to have open and honest communication.

Question:  Would you consider attending a class that incorporated exercise for both you and your children or grandchildren?  Let me know what you think!
Melissa

Exercising with Health Challenges

Exercise can be an important part of coping with a chronic disease or recovering from an injury while also increasing longevity and quality of life. It improves energy, strength, balance and coordination; and acts as a potent pain reliever and antidepressant. But many people don't know what exercise guidelines to follow for optimal health and management of their disease or disorder. Coordinate with your healthcare provider and certified fitness professional to make the most of your exercise experience, and to improve your health and quality of life.

The Heart of the Matter
Living with a heart condition can involve huge adjustments to your lifestyle, such as new ways of eating, new medications and even changes in your sex life. It’s easy to feel overwhelmed. Cardiac rehabilitation is an outpatient program designed to improve your physical, psychological and social well-being. Program staff includes registered nurses, exercise physiologists, and other health care professionals. Through a structured program of medically-supervised exercise, lifestyle coaching, education, and risk-factor modification, cardiac rehab helps stabilize your condition and can slow the progression of your heart disease and in some cases, even reverse it. Most of all, it can help you get your life back and give you the knowledge and confidence you need, to take great care of yourself.

Once you have completed any doctor recommended rehab program, it can be hard to know where to go and what to do next.  Finding a good personal trainer with training in rehab techniques can be a good way to continue on with your ongoing health challenges.  Group classes and small group training are also a great way to get support, exercise, and even make new friends.  In our small group training on Wednesdays and Saturdays we have all ages and health issues, but everyone works to their own level with a wide variety of modifications.  We even have occasional parties (with healthy food), to celebrate the new relationships we have developed.  Come and join us Wednesdays at 9:00 a.m., or Saturdays at 11:30 a.m.  Try the first one free, and sign up for the next summer session (8 weeks at only $99).

Late Night Snacking...

Diet Dilemma: Late Night Snacking

If I had a dime for every time I heard the following (sigh):  “I was so good all day, but then I couldn’t stop eating [fill in the blank] all evening.” Evening or late-night snacking can derail the most dedicated weight-loss efforts, but if this is your biggest dietary weakness, planning ahead will help to incorporate those snacks right into a healthy diet plan.

 

I know, I know...you're not supposed to eat past 6, or 7, or whatever.  If it doesn't work into your lifestyle, you won't be able to stick with it.  For example, many evenings, I work over the dinner hour.  It's too early to eat before I leave, and too late to eat when I come back, so should I just skip dinner?  No.  The trick is to plan out what your food choices will be, regardless of when you eat them, although if you let yourself get too hungry, you may find yourself grabbing for a bit too much food.  Below are a few tips to help you keep in line with later snacks or even a late supper.

 

1.  Plan your day.  Have the food ready to go in a Tupperware container, or pre-measured if you are following a specific plan. 

2.  Plan in snacks and enough protein to keep you satisfied, so you don't want to overcompensate at the end of the day.

3.  Make regular trips to the grocery store for fresh fruit and veggies, so you have them on hand for snacking, if necessary.

4.  Particularly easy this time of year, taking a walk in the evening after dinner can really help to keep you away from the snack foods.

5.  Stay away from "fluffy" white foods late at night:  bread, cookies, processed food, sweets, cakes--these should be in short supply in your home anyway, but particularly harmful when you ingest them at night!

Have a fantastic week!

Melissa

 

 

Melissa Abramovich

ACE CPT, NASM CGT, CPT,

AAHFRP Medical Exercise Specialist

"Excuses are the nails that build houses of failure"

Exercise can be an important part of coping with a chronic disease or recovering from an injury; It can increase longevity and quality of life, improve energy, strength, balance and coordination, and act as a potent pain reliever and antidepressant. But many people don't know what exercise guidelines to follow for optimal health and management of their disease or disorder. Coordinating with your healthcare provider and a personal trainer certified (as I am) as a Medical Exercise Specialist can help you to recover fully and cope with your health challenges.
--

From Physical Therapy to Personal Fitness

Graduating from physical therapy is a good reason to celebrate and there’s no better time to start a fitness program, even if you’ve never been physically active. Regular exercise will help you maintain your therapy results and will keep you feeling good for a long time. Create a plan to stay active and fit, even when you don’t have a therapist watching your every move.  A personal trainer can help you to design a program, and help you implement it for optimum results.

Use It Or Lose It

When your course of treatment is over, you’ll want to get back into the swing of your usual activities. For many people, this means returning to a sedentary lifestyle, but that is one of the worst things you can do. Instead, commit to a regular physical activity program to boost your strength, cardiovascular health, and flexibility. Staying active year-round helps your body and your brain function well. It also increases your odds of staying healthy.

Start Smart

 

Physical therapists usually discharge patients with home exercise instructions. Before you finish therapy, ask any questions you have about exercises you should and shouldn’t be doing. You should have a clear understanding of which exercises to do, how to do them, how often, for how long, at what level and how you should feel while exercising.  As you begin exercising on your own, go easy. Follow your therapist’s instructions to increase your exercise level to avoid injury and discourage setbacks.

The benefits of exercise last only as long as you stay active, so keep a copy of your exercise plan where you’ll see it every day. Track your progress to keep yourself honest. Otherwise, you may end up right where you started, with pain, limited function or injury.

Manage Symptoms

Your therapist can tell you about symptoms to watch for and how to manage them. You may be able to manage some symptoms at home, but others may need to be evaluated by a medical professional.

At Home

Beginning your post-rehab personal fitness program at home is a great idea for convenience, privacy, and affordability. Set up your home exercise space with safety in mind. Clear your floor of slipping and tripping hazards and make sure you have a stable surface to sit, stand or lie on and something to hold onto for balance.

Gym Time

You may wish to exercise at a local gym or recreation center, especially if you already belonged to one before you underwent physical therapy. If your home exercise plan calls for using exercise equipment or machines, working out at a gym is a convenient way to go.

Step It Up

When you’re ready to move beyond your post-rehab exercise program, schedule a few sessions with a certified personal trainer specializing in post-rehab training. Doing so decreases your risk of injury and pain as you continue to build strength and fitness.

Speak Up

Once you begin your personal fitness program, you may have some questions. You might try some of the exercises and realize that for some reason, they don’t feel right to you. Instead of ditching the entire plan, contact your physical therapist or trainer. Some simple adjustments to your routine could make all the difference.

 

Have a great week!

Melissa Abramovich

ACE CPT, NASM CGT, CPT,

AAHFRP Medical Exercise Specialist

"Excuses are the nails that build houses of failure"

High Intensity and CrossFit type workouts, are they for you?

High Intensity and CrossFit type workouts, are they for you?

Rope climbing, barbell clean and jerks, kettlebell swings, and heavy medicine ball throws are just a few examples of older style exercises that have experienced a resurgence. CrossFit and other workout programs like boot camps and fitness training camps tend to emphasize high intensity and power training.  These moves were typically used by strength coaches working with elite athletes who needed to perform at the highest levels for competitions. The re-introduction of these high intensity conditioning programs include explosive lifts that are designed to push the human body to it's very limits. 

Created in 2000 by former gymnastics coach Greg Glassman, CrossFit has tapped into an unprecedented consumer demand for results by using challenging strength and power exercises combined with bodyweight gymnastics and plyometric movements. In its definition of “World-Class Fitness” CrossFit advocates:

“Practice and train major lifts: deadlift, clean, squat, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc. hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.”

This isn't in and of itself a bad outlook, but use caution:  any program that doesn't allow for modifications and a slower, safer pace, mixed with good form is one that requires wariness.  If you go into a program, and the exercise is pull ups, but they want you jerking your back up to get there, take heed:  you need to build to these exercises!  The foundation of strength and power is basic stability.  If you don't already have a baseline of fitness, you are setting yourself up for injury.

Ask for modifications, research good form, ask a personal trainer for a program to get you started, and you will soon be having a great time in these more intense workout formats.  You are you own best advocate for your health and fitness!