The Recovery 2.0 Conference

I have been attending these online conferences and sending clients to attend for the last few years. He’s always got a great line up of speakers that speak to all areas of healthy regulation – food, sleep, exercise, social, psychology, medical, trauma – all sorts of great info.

Even if you aren’t in recovery from drugs, alcohol, or any of the “Big 6” –  we are all in recovery from something. Here’s the link to sign up for this free conference, you attend from the comfort of your own home or office or car or trail run or where ever you happen to be.

http://recovery2point0conference.com

SURVIVE ADDICTION.
HEAL MIND, BODY AND SPIRIT.

THRIVE IN YOUR LIFE.
25 recovery experts share cutting-edge information.

The New SuperiorWorkout.com Focus

I’ve taken some time off from blogging to complete my PhD. Here’s my new vision for SW.com …

It is time. Time to put some effort and thought back into reaching out. I have missed my regular forays into the experience of touching lives through writing. There is something pretty amazing about writing a piece from personal thoughts, experiences, and then put it out there. There is no guarantee that others will read, listen, like, care, yet when they are touched by a piece of what I have written it is a gift. When I hear stories of how folks reconsidered a long held belief, changed a behavior, or tried something new, and maybe even scary, with success or failure, it is a gift. It brings ‘this being human’ back to our interconnectedness.

And isn’t that what we all crave? The acceptance and belonging that come from being connected with others. Some of us require (or want) more or less humans in our lives. Some of us require very little human interaction and really prefer the animal kind of acceptance that comes from caring for a pet or animal in need. Others want an entourage. Both are fine and good. By embracing ourselves as we are and accepting the differences we have, we learn to live in less fear and more openness. There is no need to judge ourselves when we can accept that we are ok just as we are, because the person next to us is ok, just as they are. Thus, no need to judge them either.  Ahhh, the sweet sound of acceptance, so much more open and easy. This is the place to live from.
As I have transitioned my career from the fitness center (working with the body in physical health) to somatic based psychotherapy (working with the body in mental health) it has become time to broaden my audience once again. It has been awhile since I reached out regularly in the blogosphere or newspaper columns. As I make the transition back into writing I am creating a new focus at SuperiorWorkout.com. This focus brings together why I think your workout must be more than just exercises, more than just movements, and more than just thinking about and planning your new healthy lifestyle behaviors. This new focus brings the balance back into our lives. Borrowing from the concept of SuperiorBalance, Inc (which was the brick and mortar fitness center), SuperiorWorkout.com’s Blog will bring back the BALANCE that was the foundation in developing the business model that was part of programming at Superior Balance Fitness Center. Now I have a new shiny degree (PhD in clinical psychology with a somatic psychology concentration)
to guide the new direction integrating the body and mind as one unit, not two that share a boundary. All that learning taught me how the body experiences life rather than how to push it, direct it, mold it. I have found that as I allow for an unfolding of experience there is no need for pushing and prodding and working so hard (mentally) to accomplish a physical goal. So I plan to bring that openness, ease, and flow to SuperiorWorkout.com.
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BALANCE is needed in everything we do and many of us struggle to understand what it is, how to maintain it, and when it’s off. Here’s how I am going to use Balance to guide SuperiorWorkout.com:
B = Body
A = Activities we do for health – in work, home, family, physical, social – everywhere in our lives.
L = Love … and hate, along with all the other emotions that are an intelligence system when we read them right.
A = Acceptance of ourselves, of others, of the way things are. From this place of non-judgment change isn’t so hard.
N = Nervous System – We become dysregulated due to traumas in our lives. These could be big, small, relational, events. As a result we throw off our endocrine system and wreck havoc on our life. Learning to regulate is a very important task.
C = Cultivating Calm & Creativity. From this centered place life doesn’t have to move so fast, yet much more gets done.
E = Enlightenment – We still have to do the daily chores of living however we can do them with joy, being, and peace.
D = Diet … or anything we ingest into our system – news, food, relationships. How do you fill yourself up?

Fitness on Your Vacation

How do you stay fit on vacation? Strict plans or throw it all out the window? Here’s ideas when far away or nearby spots are calling.

When most of us think of vacation we think about throwing routine out

the window. This is important work. We need to break from routine to begin the process of letting go and rejuvenating. It is also important to have some form of structure in out day, even if minimal. If you are reading this blog I assume you find physical activity to be important in your daily life, even if you don’t know how to make that a regular occurrence. So here’s a guideline to help find exercise balance on your vacation.

First, it’s important to consider your long term goals. Are you currently training to lose weight, gain muscle, compete in an event? If you are scaling back a regular workout using alternative options, such as a shorter run or different terrain may be all that’s needed. If your goals are more around lifestyle and health you may want to consider how sleep, food, and social activities will contribute to your health on vacation.
Second, do a little research. Does your location have a fitness center, classes, a pool, a safe place to run/walk in the area. Many hotels can provide you with a running/walking loop nearby, just ask. Then consider how the options available stack up to your goals. I’ve been in many a hotel fitness center that offered me two cardio options and a lot of cable channels. I have found that having a couple of good fitness apps helps. I like Nike Training Club for easy on the go workouts I don’t have to think about putting together and can use body weight and speed to complete. I also enjoy Nike’s running app to help me track distance, time, and intensity for those places that do not have a pre-outlined route for me to follow.
If you are heading somewhere outside or more primitive consider the lay of the land. Will you be able to paddle, swim, climb, run on sand, hike mountains, work harder just to live outside? These activities all count, however it may feel different to use daily activities as your workouts and you may need to do some pre-trip training to be ready for the physical challenges all day activities may require.
Third, decide on a plan AND it’s ok if you don’t follow it to a T. On a recent trip to the coast of Mexico I created this plan to balance out my all day reading in the sunshine and evenings lounging with friends and family:
Friday – day we left, ran before work since I knew I’d be in the car for a long time.
Sat – off, traveling and relaxing.
Sunday – Beach run – a great way to see the locale and get a feel for the place I was planning to spend most of my time. Ocean swimming and SUP time – leisurely. Building activities into your daily thought process, even if you don’t know when you are going to do them is a great way to stay active on vacation.
Monday – Strength training – in my condo. Using items like door-frames (pull ups/lat work) and a full gallon jug of water (approx 9lbs) I was able to mimic my regular strength set. Adding in balance (1 foot, Russian lunges, bear crawls, and super slow sets) allows for functional training that challenges the core and exhausts muscle without heavier weights/overload. Adding in plyometrics (speed) allows for explosive movement that will also exhausts a muscle under less overload, plus adds a cardio element if you are looking for a quicker way to your goal.
Tues – active rest day – day on the open water fishing excursion. Did some swimming and snorkeling. Not to mention the functional training of standing upright on a rocking boat.
Wed – Yoga – These sessions are gems. I love looking for and finding a local yoga class. It’s always fun to check out a new studio and hope I get enough of the language to figure out what poses come next. Whether I do or not, the end result is still bliss. Plus this balances out my sitting (aka as reading whole novels) and over use of movement patterns like paddling, climbing, hiking if those are a main part of my trip.
Thurs – Strength training – see above. Plus adding in the family activity of playing in the sand, paddling SUPs, and swimming in the surf.
Friday – Beach run – as the vacation comes to a close this allows me to say goodbye and observe from a new set of eyes, not beginner excited ones, but the ones who’ve been looking and are ready to see what’s below the surface. A great skill in life, too.
Sat – off / 1st travel day – if possible on the first leg of the trip, I may attempt to get a short run, yoga session, or paddle in depending on departure time. This allows balance to the sitting of a long drive.
Sun – active rest as I unpack all my memories and practical items like laundry followed by rest night and vacation integration.
Enjoy!

Healthy Weight Loss Goals

So you’ve been working hard and know you’re no the right track, but now it’s time to morph your new year’s resolutions into your life. It’s getting hard to maintain the motivation to keep up the new year pace. That sounds great! AND that’s how it happens day by day and new behavior by new behavior. Here is a guideline for losing weight to help you plan for the next few months and bring this lifestyle into your week.

10-12lbs in 12 wks is doable. On average you want to aim for 1-2lbs per week. So you might be better off giving yourself 14wks to allow for set backs. There will be some weeks you lose more and some less. We all cycle so that usually isn’t something to worry about unless you aren’t seeing loss. I find most of my clients (men and women) lose about 3wks a month and gain .5 or so 1 wk a month on average.

Sometimes the last 10 lbs can stick. If this is the case look at diet and see if there is anywhere you might be getting hidden calories or extra salt. Alcohol is another big place to cut down or out when looking to lose the last few pounds toward your goal. Use this as a guideline to help you determine healthy weight loss to keep it off.

Making Fitness Fit Your Life.

Can you make your fitness fit your life? Planning is key. Life will happen. It is important to consider how you will live life as a healthy person. Many, don’t take this into account and create goals set up for failure. Here are two considerations to make when you are planning your new HEALTHY life!

If you can look at your upcoming schedule for the next few months. Note any big things like trips, events, extra work projects, etc – that way you can time your workouts to reflect life rather than trying to make your schedule fit your exercise. This is usually a little less hectic and more successful in the long run.

You can create a workout plan that includes light weeks and weeks of “active rest” (just scheduled activities like on vacation but not a true workout if it’s not available) for the weeks you need more time. The week before you would schedule a heavy workout week – more time working out and the week after a moderate amount. Then you have a plan and don’t fall completely off the wagon for a well deserved vacation.

Planning is key to sticking with healthy living goals. Here’s to a great and healthy 2014!!!