Getting over the Plateau

How’s everyone doing on your goals? Hopefully, you are still progressing. Sometimes (approx 6wks) things get a little boring and may feel a bit stagnant. If you’re in that camp it may be time to change it up. You can do this in a variety of ways. What we want is to become inefficient again. Our bodies are smart and adapt to overload (i.e. exercise) fairly quick. So challenge yourself to do something different this week. Here’s a list of ideas to challenge you.

You can …

1)      Increase your intensity – make the movements bigger, faster, stronger by adding power (speed and strength together).

2)      Decrease your intensity – you might need a recovery week. To do this spend the majority of your workouts in the bottom range of your THRZ – don’t do this if you have been working at the lower intensity thus far – see #1 instead.

3)      Add new movement patterns – try a more complicated step or trail. You can also begin to add in more arm movements – this keeps your body more confused, not to mention your brain, and you’ll work harder because you have to think more. You can also re-arrange the way you do your movements so the muscles have to recruit in a different order.

4)      Add intervals or tabbata to your workout – intervals are something like 30sec on, 45 sec recovery (you can play with the times). The “on” set is all out. Tabata is 8 rounds of 20sec on 10 sec off (total of 4mins). Both are very effective at increasing metabolic rate and training the aerobic and anaerobic energy systems. Tabata a bit more so – if you try them both you’ll see why.

5)      Take a new class or learn a new exercise. You can check out strength training options at SuperiorWorkout.com on my video blog or YouTube. I go over a variety of options for major muscle groups. Or YouTube, ask a friend, look up Synergy Fitness, Inc http://www.youtube.com/watch?v=NXD69lc1OTY (this is one YouTube Video) or Alien Training http://www.alientraining.com/  – I like this dude (I get no profit from my recommendation. He’s got good stuff). Go to http://tabatatraining.org/ Great workouts, free, and more explanation on the method.

Body Mindfulness

I’m sure you’ve heard of mindfulness, and I would bet a number of you practice, but what about body mindfulness? Sure, in flexibility training, yoga class, or pilates you notice when you are asked to check in. What about when you run, bike, climb, shoot the ball, or skate? Do you focus your attention on where you are in space, how your body feels, and the sensations you experience? Here’s three steps to creating more body mindfulness.

Mindfulness allows us to focus our attention as a “Witness”. This allows space to observe what is going on around us and within us without attachment to the activity, thought, emotion, etc. From this point we have more access to our internal wisdom and therefore are better able to effectively meet the challenges in the given moment.

First, begin by setting an alarm on your phone, watch, oven timer, computer, or another way you can remember to do a “moment to pause”. Set it to random times throughout the day. This way you are training your mind to reflect despite your activity levels.

Next, pause when you hear your alarm. Notice how much you feel connected to your body. Stop whatever you are doing, take a deep breath and feel it all the way to your feet. Notice your feet on the support they are touching, then move to the legs – notice the front vs the back. Then your torso in space. Is is tilted to one side, twisted? Then pay attention to your arms, your hands, your shoulders. How do they feel? Finally, notice your neck, your head, your face. It may help you to close your eyes or choose a gazing point. Soften your gaze so you aren’t distracted by visual stimuli.

When you have finished the above it may be helpful to notice how in your body now. Is it different? How so?

Then return to your task and your day. Next bell check again. Notice any differences throughout the day. Over time this exercise allows you to gain more wisdom about your personal process, adds space in your day, and helps refocus your attention. See how you feel after a few weeks.

Making Sense of Physical Sensations

How much thought have you given to how much you judge physical sensations, label them, and then operate as though they are truth? How often have you used anxiety, excitement, or guilt to create a physical sensation to motivate you? Continuing from May’s concept of emotional and physical health connections, this month lets look at those most primitive and un-regulated body pieces to our intelligence – sensation.

Many of us feel a physical sensation and immediately jump to a conclusion about what it is, why it’s there, and react as though it must be true. Really, these items – like hot, cold, tight, loose, rough, soft, sharp, empty – are just information about what is going on in this moment, not the next one, not the one before it, this moment. Using mindfulness and curiosity it is possible to gather more information about what these physical sensations mean. We can then use them to inform our responses from an empowered place rather than react without considering the possibilities.

Begin to get comfortable with your body. How comfortable are you with the feelings (sensations) of your physical body? Are there areas you love? hate? ignore? that take more attention and focus than others? Are there places you feel strongly? Do these concepts even make sense?! If not you may want to slow down and consider how do you feel right now in your body? The trick to this exercise is to remember there is nothing to do, nothing to fix. It’s just about noticing what is going on in your body right now? Where is your attention drawn? Do not judge. Then use curiosity to “hang out” with this area and notice. What can you learn about this part of you? Where are it’s edges? Does it have a color? If it had one word what would it be telling you? Is it familiar? How is it different from similar past experiences?

As you begin this practice you begin to notice more and more of the body’s wisdom and you become better able to listen to it. Once you are able to hear what it has to say, listen to it. Follow it’s guidance and use this information to help you live a more embodied life. Living in your body isn’t just about shaping it. It’s also about enjoying it and living from within it. Embrace it’s wisdom and it will lead you toward a fuller and more engaged life.

Eat Well, Feel Well

Over the last few years I have been diving deep into the connections between mental health and physical health. As I have been working with mental health clients using physical exercise some surprising interventions have made the most impact. One that continues to be a solid help is eating a balanced diet at regular intervals.  Here are some reasons to care and tips to track your own moods as they relate to your food choices.


Easy Budget Meals Your Family Will Love

When we look at the links between blood sugar and mood we see some themes. When one doesn’t eat for long periods of time irritability, depression, sadness, a general feeling of malaise are common. My clients articulate this as “blah” and it makes sense given that feeling low energy often gets tagged as depression in our culture or “what’s wrong with me because I can’t get things done”. Things just aren’t as vibrant, colorful, interesting, or exciting when you aren’t feeling well. When you don’t eat for long periods of time, you don’t feel well.

In the body the brain registers this as dangerous and a slew of chemicals is pumped from the endocrine system to accommodate this threat. Some describe feeling a “little high” or “being detached” from the world and people around them. They report using food to help them achieve these states helps them “numb out” from painful emotions. The problem becomes this behavior feeds its own cycle and often the thoughts around these somatic sensations are distorted. As noted above people label their low energy as depression, the shaky nauseous feeling as anxiety, and the lack of focus as ADHD. However, what’s really going on doesn’t need a psychotropic med it needs a balanced meal.

To begin your own exploration of how food impacts your moods tracking can be helpful. Note what time you eat, what you ate, what emotions you were feeling before and after the meal, and any physical (or lack of) sensations you had. Track for 1-2 weeks without changing anything.  This can help you see patterns in your behaviors, moods, and physical sensation. It is important to begin this process without judgment. There is no need to judge, you are doing what you are doing, just allow yourself to objectively see what it is you are doing. From this place of observation it becomes easier to determine what you would like to change and how you’ll be most successful changing it.
Here’s to happy eating and contented feelings!
Food Diary Log Example:
Date
Meal (can include calories or nutrition info if wanted)
Time eaten
Emotions Before
Emotions After

Physical Sensations

 Photo Credit: www.naimamohamed.com

Are You Self-Sabotaging Your Workout?

Many of us feel the well deserved twang when eating something indulgent after a workout. WAIT!!! Are you self-sabotaging all the hard work? Some of us tend to overindulge and negate the calories we just burned. The result is no weight loss and EVEN WEIGHT GAIN!!!!

If you are eating more calories following a workout than you burned – you are what we’d call a compensator. You eat to compensate for your workout, but may be falling into a psychological trap of rewards rather than refueling. Here are some tips to stop compensating.

First plan your meals, at least for a little while. See where your daily slumps are. Do you need a nutritional snack at 10am? 2pm? to make it to your workout after work? Do you eat every 2-4hours? Small snacks? Get enough protein and fat throughout the day? Are you eating nutrient dense foods so you’ll have the energy to finish your day without feeling deprived?

Next check your beverages. Do you drink enough water throughout the day? How much caffeine are you drinking? Caffeine will set you up for those slumps and create a cycle to feed itself. You’ll need more and more and then not sleep and then need more. See how it works?

Find non-food rewards to give yourself. You may be bingeing because you feel like you deserve something special…and you do, however if food was used as a reward in your life, especially those sweet treats, it may be time to stop that cycle. Find other ways to give yourself a special treat.

It helps to make sure you eat a good pre and post workout snack. AND consider if you burned off 250 calories in a workout, that really only a granola bar. So eating a heaping portion is more than you burned. Often people will be more hungry because what’s called post exercise energy consumption – however if you have planned pre and post snacks and have a solid eating schedule throughout the day usually exercise isn’t a binge creator – that’s the psychological piece of I deserve it.