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April 23, 2010
February 24, 2010
How to Exercise Safely and Increase Fitness Levels
Bicep Exercise tones and strengthens grip, wrists, forearms, bicepts
MAE Video Safely Build Fitness Exercise Activity. There are so many exercise programs one could engage in to increase fitness levels. How does one know which is right for them? This is pretty much a two part question because you also want to know, “even though you may not have completely thought it out, which exercise activity will increase your fitness levels significantly? This is important why? Increased fitness levels contribute to healthy heart, lungs, metabolism, lean body, body strength, reduced body fat, weight control, weight loss, better physical endurance, excellent circulatory properties, pain alleviation and ill-health prevention, etc. So what you really want to know, how you can get the best bang for the buck with busy lives?
I highly recommended if you are getting back into an exercise fitness program or activity, you participate by working your way back to a 5 day/wk program. This may take you 2-6 weeks or longer to get back into gear. For example, after one of my surgeries, it took me one and half years to work my way back to walking significant miles in a day. Persistence paid off big health and fitness dividends for me. Having an Exercise Science undergraduate degree provided a knowledge base in my rehabilitation fitness process. I understood without applying fitness, alternative health and pain management methods I would experience a disabling life outcome of limited activity, mobility, more pain and increased secondary health risks. I know many of you reading this won’t have to rehabilitate yourself from injury, depression, disease or surgery. However, it is important to understand, if you find yourself in a disabled and rehabilitative state you can enjoy fitness conditioning activities that provide quality living experiences while you nurse yourself back to good health. The point is, depending on your fitness and health condition(s), there is a way to slowly work back into a 3-5 day exercise-activity program. Those that work too fast to achieve an exercise-activity program will likely drop out of fitness conditioning; while possibly looking for high risk shortcuts to achieve physical results. This is a bad plan!
One would be wise to follow a physical fitness conditioning program for the first 6-8 weeks while easing back into a fitness routine if you’ve been out of it for a while. Your goal is to achieve a 3-5day consistent exercise activity program after significant fitness conditioning occurs. Fitness conditioning prior to the 3-5 day exercise activity program may require rehabilitative services to reach the 3-5 day exercise activity goal. And if you need to, consult with your medical providers before you exercise to ensure applicable health risk considerations are taken into account before you begin a 3-5 day exercise program.
Five day exercise program – Consider making two of your exercise days on Saturday and Sunday to include family fun activities as substitutes for exercise activity. Work in the other 3 exercise activity days convenient with your work schedule, etc. This will provide more flexibility at first to develop healthy fitness activity around your busy schedule, reduce stress, and more time to focus on exercise-activity technique, etc. After the fitness habit is maintained for 2-6 week period, begin to modify the plan much like you’d schedule anything else “balance!” I’ve always found it important to take two days off in the week for needed rest (Mon & Fri). I don’t recommend a 6-7day workout routine unless you are training at an elite level for competitive sport.
Recommendations, Tips, How to safely increase fitness levels and activity,
First of all you must develop a plan around busy lives. And before you develop the plan, you must have an ideal of what are your fitness goals. Is your goal to lose weight, rehabilitation, build muscle, better health, sustain weight, increase endurance, competitive sport, improve task specific activity (ski, golf, walk, biking, running, etc.). So now you know before you spend money on an exclusive fitness membership, be sure to have a plan to achieve the fitness goal in mind.
Second, you must be realistic about your daily schedule. If you’re a working adult with children, there are considerations that must be thought through, like working around schedules, appointments, etc. However, it is not impossible to squeeze in exercise activity even with a busy schedule. It’s a matter of behavioral habit change. For example, if you want something bad enough like taking a family vacation, new car, boat, weekend outing, social networking during time off, watch evening football, baseball, basketball game, spending more time with your significant other; you manage to find the time and resources don’t you? Yet you have a tough time committing to a healthy activity because you simply don’t have the time or see the point. Your fitness requirements must simply become as valuable to you as personal time, or personal possessions that you protect through health, home or car insurance. You pay for these things for prevention against catastrophe. Your fitness health requirements are no different. You simply must value your health as much as you value your personal time and possessions. Also keep in mind, just because you pay for health insurance there is no guarantee after years of physical and mental abuse medical services will provide a cure-all solution. You must also do your preventative health part. Only through daily preventative activity exercise can one add an additional layer of protection from all that will assault the mind-body as we age. Activity exercise is the best pain and ill-health alleviation strategy. Physical activity for life is a key centurion attribute.
Many employers have fitness centers at the job and/or promote life fitness schedules that allow time for workouts. Be sure to check with your employer, if you haven’t’ already done so to see if they have corporate fitness center discounts in the local area. If you have time before work or after the children are in bed a daily exercise program can become a daily habit that you will become addicted too. You simple must want increased fitness benefits as bad as working more overtime for more discretionary income. Or value fitness goals as much as indulgences. For me, working out after work and before dinner had a great stress relief benefit. And for many years I’d get up at 5:30am go to the gym, or jog where the adrenalin and metabolism was at full throttle as I hit the job at 7:00am. This habit served me and my professional careers well as I was always at the top of my game, I didn’t need energy drinks to start my day. Now in my 50’s one of my age appropriate exercise activities is walking which I’m as competitive as when I played football as a youth. I attribute much of my life and career success to my age appropriate fitness habits.
Like anything else it takes dedication to be successful at anything you do. It’s more a matter of finding an activity that you really enjoy, get excited about and can become addicted to. I tended to become addictive to my exercise program if I could get through the first 5 days. If I didn’t make 5 days at the planned fitness level goal, I would reduce intensity until ready for more intense training. I didn’t quit the training; I took it down a notch until ready for the stress load on mind-body. Activity exercise must vary daily dependent on how the mind-body feels. To push when not ready is defeating and causes many to give up when they don’t have flexibility built into the exercise activity.
Third, you must plan and program around age appropriate exercise if you want to find a workout plan, or activity that you’ll stick with. All too often I hear people give up their fitness goals and activity dreams because they “self proclaim” their too old at forty to exercise. And simultaneously they begin to look for fountain of youth quick results gimmicks (weight loss, muscle max goals, chemical stimulus, etc.). This is absolute nonsense; when did 40 become the new 80 plus crowd? On the flip side, there is absolutely no reason, 50 can’t be the new 30 plus crowd. Also, you are not 20 if your biological age is 40. Age appropriate exercise does not mean training to become a marathon runner at 40 years of age! My point is, if you want to look and feel better regardless of age, you must find age appropriate activity and exercise programs, or you’ll not experience true quality living experiences.
I’m not saying this isn’t possible, as a matter of fact there are some very conditioned athlete’s well into their 50’s. But for most of us, you can’t go from lethargic couch potato and train the way you did before you became a potato. One thing you’ll find out about elite athlete’s (50+) they have not lost step with their competitive physical-mental edge, they’ve sustained a competitive habit without fail throughout the years. Is there a health risk for this competitive demographic? Certainly there is, they are pushing the biological-physical plane envelop. This activity training intensity is not meant for most entering their 40’s. Unnecessary stress on mind-body relative to age is something that needs to be considered if you want to increase fitness health goals safely.
Forth, if you are infrequent about your exercise, or activity routine, it is very important you learn to pace yourself each time you exercise until your body is ready for a 3-5 day exercise activity routine. Ease into your workouts, forget about competing with what you see others doing. Set your mind to see yourself as the healthiest 40, 50, 60, 70, 80 year old possible in your neck of the woods. If you think exercise-activity appropriate per decade, you’ll stick with a healthy exercise program for your age while physically appearing and feeling 20-30 years younger for your age. Why don’t I go beyond 80 years of age? Actually, 80 years and above should walk-swim, light weight, flexibility training, eat right for good health and socialize, travel as much as possible. At this age, I thoroughly believe, each day is a blessing and one should enjoy life to the fullest while reducing life stresses.
All too often those 40 and above seek the Hollywood conventional wisdom to find their fountain of youth quick result gimmick(s) after they fail to change behavioral fitness activity habits. They become mesmerized by the tabloids and their favorite star’s physical appearances. They focus in on young, vibrant and wrinkle/fat free models and starlets. They are not focused on age appropriate activity. Instead desperately want to turn back the hands of time and will stop at nothing to achieve this goal. This is not God’s law. You have a purpose for every decade of life. It is your job now to be wise and healthy for your children’s sake and grandchildren.
Those that follow Hollywood conventional wisdom must have blinders on. Because if they follow the nip-tuck; take 30lbs off in 30 days; blast your abs, thighs and buttocks; fountain of youth gimmicks then they also know the following is true. What does Hollywood do with its actors and actresses once their physical flaws become too apparent? They throw them out like old dish rags don’t they? The paparazzi relentlessly pursue them and exploit their aging, overweight, illness flaws, relationships gone bad through the tabloids for a buck. Many of these star icons you worshiped can’t keep up with the immortal Hollywood youth expectations and self destruct. You see this, but deny the reality of the situation and search for a younger icon to follow ageless beauty advice, etc. Why would you ever follow a celebrity’s advice as a fitness health expert in your 50’s? Especially if they have no specialized training in age appropriate fitness techniques? Hollywood and your iconic stars don’t cater “how to achieve” quality living experiences for the 50plus crowd. Instead, they offer quick result diet and fitness solutions to turn back the hands of time to make a quick buck. All the while, they use perfect model specimen’s, made up to look as if the results are mostly due to their products secret ingredients.
There is nothing mentioned about life long health habits and healthy behavioral change in order to achieve and maintain these quick result appearance benefits. And this always leads me to wonder, really how healthy and how well do these diet and fitness products improve fitness levels? And what health risk are these customers subjected to in the long run for a quick result promise? I know this to be true because I have a vice. I love to read smut magazines about the stars. And they do slam aging stars without mercy. I read these for pure entertainment, a habit I can’t seem to break since my childhood. There is one fitness celebrity that sticks out in my mind as one of the greats, Jack Lalanne. For years, he has been known as a world renowned fitness expert through the 60’s at his peak celebrity status through our TV’s. He now is known for his Power Juicer products. To this day his life-long fitness story is amazing. Research him on the Internet if you get the chance and learn more about someone’s applied exercise fitness principles that have served his followers well through a lifelong fitness career discipline.
Fifth, the other factor to staying with an exercise age appropriate fitness program is food intake. If you over consume, especially after 7:30 pm, or on the weekends it will be hard for you to notice weight loss and body toning (reduced body fat). Body metabolism slows down tremendously after this evening time storing excess calories as fat. Weekends will be your worst enemy (over consumption typically occurs during this time). This is why in the next paragraph I recommend if you are just getting started into a workout, fitness activity routine; plan two of your five days on the weekends during the first 2-6 weeks. Try consuming mostly a Mediterranean diet and/or 50%protein, 20%fat, 30% carbohydrate diet. What this means in real general terms. Stay away from the following main dishes/snacks: Pizza, pasta, breads (whole grain ok) baked goods, ice cream, deserts, casseroles, pancakes, waffles, restaurant chains (fast foods), too much salt, chocolates, muffins, donuts, lard, candy, gum, chips, fried foods, milkshakes, alcohol, beer, diet sodas, popcorn, artificial sweeteners (aspartame), energy drinks, coffee additives (cream, sugar, artificial flavored, etc.). These are the main addictive foods and food consumption habits that are causing much obesity in this country.
After exercise and fitness goals are achieved, balanced eating behaviors become much easier. You will naturally crave healthier food as the chemical food toxins are removed from the body. This is not to say you can never have pizza, deserts, etc., or have a few drinks. “That would be ridiculous.” Balance my friends; we simply must get to a level of fitness for your age that you desire and will stick. Thereafter, the fitness habit will become addictive which will lead to lifelong healthy habits including balanced consumption of food choices.
Sixth, find a workout routine you can stick with and enjoy. Various examples: Try biking, stationary treadmill, stationary rowing, dance, ball room dancing with spouse, tennis, walking, golf, jogging aerobics sessions, swimming, etc., 3 days a week (mix it up with gym activity). Make sure you get in 2 days a week exercise gym activity and 3 days aerobics (walking, biking, treadmill, elliptical walker, swim, hike etc.). On the weekends substitute an aerobics week day activity with a planned family outdoor activity, backpack, dance, healthy cooking recipes (walk and shop for your meals), camping, beach walking, fishing, etc. I recommend 5 days a week exercise activities to sustain fitness levels and good health. I use combinations of all these activities throughout the week to sustain my age appropriate activities.
I use combinations of daily walking, swimming, gym exercises (stationary equipment use for muscle building and toning, light weights, 12-15 reps per exercise per body part), to include aerobic cross trainers (elliptical), bikes, etc. I also like to bike, boat, walk, hike, travel, camp, and fish on the weekends as activity substitutes, etc. Changing up fitness activities will help with motivation, will power to stick with a program and breakup gym exercise routines nicely. These are activity mix habits that become very addicting if you can break the 4-8wk exercise habit barrier, because it takes this long for brain chemical stimulation, muscle toning and toxins to be adequately removed from the body. Natural brain chemicals will stimulate activity motivation and will power if given the chance. Efficient Brain chemical release (adrenalin, epinephrine, dopamine, serotonin) through exercise is as addicting as nicotine is to a smoker; chocolate is to a chocoholic.
Now that I’ve provided you “How to Exercise and Increase Fitness Levels,” get out there and get it done! Try various combinations of exercise activity, break up the fitness conditioning patterns and don’t go into any activity program at full intensity until conditioned to do so. “Good things in life come to those that take the time to do it right!”
Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2010 Copyright. All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for your Free eNewsletter.
Successful Weight Loss Based in Blood Chemistry Fuel
Geese Are Good Source of Protein, But I'd Rather Watch Than Consume These Beautiful Birds.
Doctor’s and Dieticians tell us to limit bad fats “saturated (animal products, meat, eggs, etc.) including Trans fats, which also correlates with bad LDL cholesterol and plaque buildup in the arteries.” Both of these fats are associated with risk for cardiovascular heart disease. Also diabetics are at great risk for heart attack or stroke. However, too little saturated fat in the diet replaced by carbohydrates is causing an epidemic of obesity and many secondary health issues. Just as many current studies now show an inverse relationship in dietary fat. The more saturated fat in a diet, the less likely men will have an incident of stroke. Just as post menstrual women with heart disease, a dietary habit of saturated fats had lower risk for heart disease. It appears saturated fats are necessary in the diet. Because with animal products, HDL’s (the good cholesterol) is received when metabolized also lowers triglycerides. High carbohydrates intake appears to be a big part of the puzzle with regard to health problems. It appears the body chemistry requires a certain amount of saturated fats (not manmade Tran’s fats). Complete avoidance of animal fats does not seem to be a good ideal as far as the body chemistry is concerned. Science can not accurately tell us the perfect diet. But it is overwhelmingly apparent you are better off with a “low carbohydrate diet as opposed from one where you decrease animal products in the diet.
One big common denominator we did not have when I was a kid was obesity run amok. Nor do I remember the onslaught of fast food restaurant chains we now have and energy, diet drinks, etc.. The only things we really had at that time that I can recall was a McDonald’s and Dairy Queen. There were also no artificial sweeteners, or to think about it tons of artificial flavorings in products. Everything was pretty natural. Even the Swanson TV dinners, meat pot pies (frozen dinner meal) tasted pretty good in the 70’s. And the other thing I remember as a kid, most of the dinner meals consisted mostly of meat, chicken, fish, potatoes and vegetables with lots of casseroles made out the same main staples. We didn’t have a lot of fast food conveniences with preserved type foods. And almost everyone around us had gardens and canned fruits and vegetables. In today’s society everything has changed to quicker processing, fast distribution and chemical ingredients for taste. This manmade tactic keeps profits high for corporations at the expense of our children’s health. It is obvious, there is a big difference in the way our culture consumes food and food selection, compared to the types of food we had when I was a kid. Be sure to read “Restaurant Foods Healthy?” If you haven’t read this article, you really need to. Many restaurant chains serve processed everything. “That’s why it tastes so good; you’re addicted to the food chemicals!”
Also when I was a kid, you rarely heard about heart disease, strokes, diabetes, cancer, etc., compared to today. And to see an obese kid, that was real rare. Today, I see kids while I’m on my daily walks that appear to have body fat typical to those in my generation (25-45%). I’m currently holding around 25% body fat which is considered borderline obesity. The kids I’m talking about appear to be around 25-60%. I’m not sure unless they change their eating habits how they’ll fare when they hit their 40’s and 50’s. I fear our children will experience an epidemic of illness/disease pain and suffering not seen in our generation when they reach our ages.
Now when I look at food and blood chemical science; including my consumption exercise lifestyle today I note the following. My habits have not changed much from when I was a kid. For example, I exercise daily through various activity and still consume mostly a meat, potato, chicken, fish and vegetable diet. However, I do consume the occasional fast food, or additional carbohydrates when pasta’s, breads, chips, soda craving strikes, but not often. I also did not experience a lot of deserts as a kid. I guess that’s why I don’t really crave them. But when I do eat deserts, I do enjoy it. Of course, when processed foods are so abundant in our food chain a little bit is going to get incorporated into any diet. And this requires awareness, especially if one is experiencing weight loss difficulties.
Currently, I’m holding 15lbs over “My” ideal body weight with no cardiovascular or circulatory diseases, etc. As a matter of fact, when I see my doctors’ vital statistics are always taken, “blood pressure and heart rate.” The following represents my vital averages: My blood pressure is typically around 122/70 and heart rate 58beats/min and my weight rarely changes unless I reduce consumption, or exercise more. My last blood results reveal Iwas slightly higher in glucose, cholesterol and triglycerides. I know what caused this elevation; during the last blood draw period I was simply consuming too many calories and didn’t fast the recommended period. Even with these flaws in my consumption behavior, my blood tests didn’t send up any health warning red lights.
I attribute my good blood chemistry results to my childhood eating habits. I eat more organic protein type food sources than carbohydrates. My blood chemistry reflected a High HDL count (good cholesterol), Low LDL count (bad cholesterol) and low triglycerides (read “Why you should be concerned about triglycerides“). My eating habits are still predominately high intake of proteins (40-50%), carbohydrates (20-30%) and fats (~25%). I know if I cut the carbohydrates in half and increased the proteins my blood chemistry weight regulatory mechanisms would lower my weight over a long period of time. “I would lose weight slow and safe, not fast like extreme dieting.” I know this because I’ve experimented with blood chemistry lab results and compared the results and body weight. I’ve changed my fuel mix and exercise habits based on these results to lose and maintain stable weight. I also use a weight scale, every other day and base my weight loss balance on how my clothes fit. Recall, exercise increases muscle mass, muscle is heavier than body fat. So weight may not change much while beginning an exercise program as muscle weight increases and fat burns off. If you’re eating and exercising correctly, through time, you’ll lean out safely while losing body fat without breaking your metabolisms regulatory mechanisms.
Exercise is an important component to a successful weight loss program (see MAE article, How to Exercise, Increase Fitness Levels, Feb 2010). Regardless of age, this is a fact. The human body is designed to walk in order to accomplish all tasks necessary in life; as it was from day one. And to quit walking by becoming a couch potato is the worst habit you or your kids could get yourself into. If I didn’t participate in daily activity, my slower 50+ metabolism would most likely make it more challenging for me to maintain my weight regardless of how I balanced my blood chemistry through the foods I consume. Balanced consumption and exercise activity go hand in hand.
I believe as science is finding out, I’m healthy for my age predominantly due to my animal diet preference and exercise habits from childhood; also awareness of man’s meddling with our foods for profit. Now science confirms healthy blood results based in part on good eating habits, the way nature intended.
Reference: What if Saturated Fat is not the Problem? Learn About Triglycerides and Levels
Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2010 Copyright. All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for your Free eNewsletter.
February 7, 2010
“Dare To Walk,” TV Reality Game Show
See MAE Video \”Dare to Walk,\” Stay Fit, Alleviate Pain, Save American Families One Step at a Time!\
“The original Concept “Dare to Walk another Day” came from a 30 chapter Mirror Athlete manuscript (currently seeking publication). The 30 chapters encompass preventative exercise and pain alleviation modalities known as “Mirror Athlete Science,” fitness and pain management philosophy.
“Dare to Walk” another Day is devoted to 2-3 chapters in the manuscript. It explains the importance of this game concept in the last chapter and why this fitness and pain management philosophy would be of great interest to all Americans, including the politics centered around preventative health and Medicare issues. The intended audience (76 million baby boomers) and family interest in this type of Reality TV Game show would be huge, also educational. This show could put our nation’s health first by using walking as the preventative health outreach initiative through a competitive and exciting walk Reality TV game show. Those that manage pain effectively and walk show you “how they do it!” The globe would benefit and the audience would expand immensely by the second year of production because of the shows promotional unique appeal and draw to boomers and families of all ages throughout the world. “Dare to Walk” SITE ,” WGAW Registry #1409703, Feb 2010 (“Dare to Walk,” TV Reality Game Concept). Copyright Mirror Athlete Enterprises, All rights reserved 2010.
Read the Full Story - ”Dare to Walk,” Reality Heals a Nation’s People in Pain! See how the origin of this concept began. You’ve read nothing like this, nor have you heard of any TV reality concept that comes near this caliber of entertainment. Read the full story and ”Dare to Walk, another day!”
Participation Interest – If interested in a TV reality game show based on content from Read the full story link above, simply visit the Mirror Athlete home site . Once at home site, enter your email address into the “Dare to Walk” subscription box to receive updates on the Reality TV Game concept and production interest.” If there is enough interest in this concept there is good likelihood this show will be produced and you will have first dibs at qualifying for the first season and selected to participate and “Dare to Walk” to win prizes. I will use this email list to provide a tally of interest to producers and provide you updates.
Tell your walking clubs and walking partners to visit MirrorAthlete.com and sign up as a free subscriber of interest. The goal is to get 10,000 interested fellow walkers while officially submitting the full pitch concept to Reality TV producers. This concept has been registered under intellectual property register WGAW#1409703, 2 Feb 2010.
Subscribe for updates/Qualify for game: When you subscribe to this listing for updates, you’ll also receive the “Free” MAE Health monthly eNewsletter.
How to Qualify: Enter email address into Subscription box at mirrorathlete home site, also found through my hubpages profile. Make sure you subscribe to stay on top of the secret “emphasis found in MAE monthly health articles.” If you miss a month, or lose the email; not to worry, visit MAE Health Repository . Articles published from the eNewsletter are posted 30 days here after monthly circulation. Or subscribe to a RSS reader to get all current articles. Be sure if your email address changes, update it, or you will not receive the subscription and possibly miss the opportunity of a lifetime to possibly play in the ”Dare to Walk,” Reality TV Game.
Desired Qualifying Physical Attributes: Desired walker qualifications for all practical purposes are normal walkers with typical aches and pains but know how to exercise and warm up prior to walking, not necessarily know how to pain manage. They may be out of shape but walk well. Others may appear to be in great shape, but know how to pain manage and exercise well. Selectees cannot be competitive walkers (speed walking), or on a competitive walking team. The perfect age demographics are ages: 35-68 for all that want to apply for this game show. Each one of these players should have a medical acute or other pain challenge with daily fitness routines to alleviate and manage pain. Most desired qualifying “pain challenges” are those that experience back, neck, shoulders, feet, hips, knee pain problems, etc. And these pain challenges are diagnosed as soft tissue and nerve pain issues, successful back surgery, or prosthetics (hip, knee replacement). Excess weight creates pain on posture bearing musculoskeletal structure which is also a good pain qualifier. Many Americans are obese. Borderline obesity is a good qualifier if these selectees are already on a walking program. A good variety of demographic qualifiers and pain challenges will be added to the mix.
Guarantee Game Participation – There is “no guarantee” you will qualify, or be selected to compete on the show if it is produced. With that said, there is also no guarantee MAE will be able to find a producer with interest or budget to produce this type of TV reality show. But with your support there is a good possibility of production and better potential for selection to compete since you are on this list and able to pre-qualify by reading special emphasis in MAE articles related to ”Dare to Walk.” We simply must show producers that ”Dare to Walk,” Reality TV game is of interest to many that want this production as home family entertainment and profitable for the production company.
Personally, the concept is so good I would select viewing a show of this caliber over travel, discovery channels, Big Brother, Survivor, etc., type shows. Plus a number of other reality TV game shows, simply because there has been nothing produced like it. My advisement team believes this concept has a strong potential to capture a production studio to produce this show. Don’t miss out on the opportunity of a lifetime, subscribe now and be part of history gone mad. To receive all necessary updates and to pre-qualify for ”Dare to Walk,” Reality TV Game show enter your email address in mirror athlete home site subscription box. Thank you for your support, now let’s make it happen!
See other Mirror Athlete Enterprise projects you may be interested in, such as “Viking Carnivores” Reality TV Game Show.”
Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2009 Copyright. All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for your Free eNewsletter.
January 23, 2010
After Holiday Weight Gain Blues
The End of Old Habits Are Near. Let Life Begin
Another year has gone by with all the Holiday décor and cheer with it. I understand some of you had a tough time with the food choices and amount that you consumed. And with this being said, should I dare say some of you are not only bummed out after you stepped on the scales, you are blue with depression. This I understand and can definitely empathize. The way I see it, you can continue to feed those screaming fat cells telling your stomach and brain it needs more, or you can deny them. I know, easier said than done. Cutting back after consuming all those rich foods will be the hardest thing you’ll do to get control of your weight for the New Year. I also understand with the passing of the old year and in with the new, maybe last year’s resolutions to lose weight didn’t work out so well. I’ve got to tell you; “don’t be so hard on yourself.” There are many reasons weight gain occurs and I would never tell you I know what you are going through. So many of us, when we get stressed, or traumatic change occurs in our lives, causes much long-term depression as well as over consumption of food. Many at some point in time are at great risk of this prolonged weight gain habit being triggered during the Holiday season. Because with the Holiday’s many emotions are triggered that can also set the stage leading to depression.
Unfortunately too many of us deal with depression by consuming too much comfort food and drink. After the consumption of too much rich food we get upset, frustrated and finally depressed about our weight because we don’t know why we can’t control this habit. There is also an illness-disease cause and effect relationship that complicates controlling weight once we become obese. At this point the mind-body “can” becomes susceptible to greater illness-disease risk. For example, diabetes, high blood pressure, cholesterol, IBS (Irritable Bowel Syndrome), congenital heart disease, fibromyalgia, phantom pain, etc. Over eating for many years will cause much discourse and depression in one’s life which complicates weight management, mood, and pain picture, relationships we have with people and life goals.
Although I’ve written many articles revolving around depression, fitness and pain management, I have not written an article with regard to food habit & depression relationship triggers. In general, stressful life events cannot be avoided in life but can be minimized by understanding the stress triggers and food consumption patterns.” Regardless of season, or any day for that matter, you must learn to change behavior and habits to take control of your weight goals and develop better stress coping skills. These skills can be greatly improved through healthy food consumption, relationship associations (behavioral food trigger habits), activity and exercise. Learn to realize the stress triggers and substitute healthy food and activity as a stress reducer, i.e., walk-window shop, read a good book, call a friend, eat organic, or Mediterranean diet etc. Whatever you do, don’t go to the fridge or quick mart and have a binge session. This habit is very hard to stop. Seek professional help if depression lasts longer than 14 days or frequently returns and/or if you become obese as a result of your habits and can’t stop them.
Holiday’s are one thing and I completely get the weight gain during this eventful time period. And I know the screaming fat cells will get over themselves once you get back to your normal routine once the festivities pass. But all too often, it is too easy to continue the party into the New Year, or look to celebrate every weekend. Don’t fall into this trap. To carry this habit into one year and then the next is really unhealthy and depressing as I know you may be aware.
Alright, I know I said “don’t be so hard on yourself,” and “I would never tell you I know what you are going through…” However, there is a difference with cheerful event weight gain and short-term depression versus long-term weight gain and depression. One is short lived and the other is not! For a few, I would say your weight gain unfortunately may be due to a metabolic defect of the thyroid, or pancreas for example, in which case you require a physician’s treatment. Any long-term weight gain that has become an unhealthy condition putting you at risk for more illness, disease, depression and pain requires a physician consultation! However, there is no reason not to pursue changing your life style habits while seeking specialized medical treatment and advisement.
Now I have brought about 8 prominent weight gain blues and depression behavioral habits people get themselves into and don’t necessarily know how to resolve the weight gain quagmire throughout the year. Below I have listed eight habitual hard to break weight gain problematic habits that need to be realized before successful long-lasting health benefits occur. It is the hope that by exposing unhealthy food habit behavior relationships, one can change these unhealthy habits into healthy habits that are enjoyable.
8 Prominent Weight Gain Blues and Depression Behavioral Habits
- Holiday Cheer Weight Gain – What can I say about Holiday Cheer Weight Gain that I haven’t mentioned in my previous writings. Have a Holiday battle meal plan before you set down at the table. Read the following article, “Holiday Weight Management Tips.”
- Last Year’s Resolution to Lose Weight Failed – You know why you failed your weight loss program from previous years. You did not resolve, or change your behavioral eating, drinking, or fitness habits. To do so is still too painful for you for whatever the reason. As I stated, “I will not pretend to know what you are going through…” Until you can resolve and/or get serious about your weight loss/depression, or seek professional help, my fitness tips will fall on deaf ears.
- Illness, disease, injury pain factor – All pain is directly related to illness, disease and/or injury. And with pain comes more sedentary type activity. It is for this reason, it is more important than ever you work with your primary physician and pain management specialists to find activities that you can do safely. Also visit mirror athlete chronic pain center for other tips and recommendations. All pain disorders are different and require much fitness specialization in order to work around and prevent pain trigger aggravations, or worsen pain disorders. It is for this reason you become proactive to find a fitness activity that you can participate in daily while pain managing with your physicians.
- Stressful life events and comfort food – For many the trigger to eat comfort foods stems from everyday stress factors such as: Work, bills, health, relationship, family issues, etc., the list goes on. Stressful daily events can culminate into major depression and poor eating habits (these two things often go hand in hand). This is a duel health risk hazard that impacts millions of Americans causing the national obesity crisis our children now face. We get so stressed out over our fast paced lives we can’t foresee how we could ever squeeze time in the day to maintain our overall fitness and healthy eating habits. Then you tell yourself, I’ll take care of it later. You must find time before, or after the day’s end to participate in a healthy fitness activity to thwart off daily stress and increase overall fitness levels. Good diet and activity practices are important for the entire family where habit is essential to establish early on in life and critical for good health especially as we age. For example, my daily fitness activity is walking. I also mix up the fitness activities with swimming at the local fitness center, light weights and other aerobic equipment. My fitness habit is mid-day; although it was 5:30am and 12:00pm for many of my working years. This habit for me reduced stress depression, built self-esteem, controlled my weight, and alleviated pain disorders while keeping the body fit. I know AM routine seems tough at first, but become an addictive habit if you give it a try for a couple of weeks. For most, I don’t recommend an after workout fitness habit unless it’s walking. The stressful day will make the fitness habit seem like pulling teeth for which one will not adhere for a long period of time. For instance, walking, it’s much less stressful and more relaxing with your spouse, kids, dogs in hand, etc., where stressful issues can be discussed into reasonable solutions and making better relationships. I highly recommend mixing it up with after work walks and every other day morning fitness activity. Look for weekend activities with family, e.g., hiking, camping, boating, walking the beach, visit historical places, etc. I promise you’ll get healthier while improving family relationships.
- Carry the party into New Year – Some carry the end of year festivities into the New Year. This behavior can last for months. For many through the entire New Year. The festive mood appears to keep your depression at bay while keeping you preoccupied with comfort eating, drinks and cheer with friends. The basketball and baseball season is loaded with reason for bi-weekly celebration. “First and foremost, you must understand this is occurring and must break this bad habit!” It is not bad to watch sports, of course this may vary in opinion with your significant other as time is spent on viewing other than bonding.” However, to continue the party festivities for weeks and months in over consumption indulgence will only drag on the inevitable weight gain and depression blues that accompanies this jovial behavior after the party. Although jovial is enjoyable and relaxing, too much of anything can be a bad recipe for disaster. As we age and continue this type of lifestyle behavior, weight will pack on and become harder to lose creating many health risks. If you’re hanging onto this habit and want to change, incorporate a plan to change using my recommendations here, or review anyone of my articles to assist in your weight management control and lifestyle change goals.
- Fast foods after the Holiday’s rush continue. Too many Americans consume fast foods especially during the Holiday rush. Here lies a crux for the American obesity problems. During the Holiday’s everyone is in a rush to get the shopping done for gifts, Holiday meals and travel. During this time there is a huge spike in fast foods and alcohol. This is greatly reflected through our stock markets. Yes, business booms almost in every sector of the economy, especially, retail, fast foods and spirits. Let’s focus on fast foods. Fast foods are convenient, chemically addictive and bad for your health in the long run. Both fast food and drink easily bind one into an addictive habit that is hard to break if continued too long. I’ve watched too many people throughout my life not understand the addiction, weight gain and ill health results from fast foods. Most that continue the fast food habit don’t even realize this is creating their weight gain problem. All too often after obesity strikes so does illness and disease. If you are eating out more than once per week, this could very well be your weight gain problem. I know, you’re thinking, what if I just give up the fast food places and eat out at restaurants? While this is a better concept, you don’t know how much of the meals are preprocessed and then served, even in fine dining establishments. Also, when you eat out most tend to eat more. Instead of eating out, develop a healthy active habit of shopping for more organic type foods and preparing your own meals. I highly recommend you read my article, “Restaurant Foods Healthy?”
- Love of Baking – I know, some of you carry your new found baking creativity and consumption habits into the New Year. Although there is nothing wrong with healthy food baking habits, the pitfall is when you love everything you bake just a little too much. I know the kids love your baking treats and it’s hard not to make cookies, cakes and pies after the Holidays. Remember moderation with deserts. Too much sugar, fats and salts are not good for anyone, even kids with fast metabolisms. If you’re having a tough time with moderation of baking because of whatever is tugging at your apron, try changing up the desert menu a little. Try to be creative with other types of deserts if the sweet tooth bug just won’t stop. Try fruits-veggie tray, jello, pudding, etc. Mix it up and break away from the continuous baking habit. If you continue baking from one New Year into the next because you are the one that lacks the will power to balance this activity, I highly recommend you read the following article if you want to take back your weight control goals, “Will Power Weight Loss Secrets.”
- Empty Nester’s Bake for an Army – Regardless of season, there are many empty nest couples that continue baking for their entire family after the children have left home. There are many things tied into this habit which makes this pattern particularly tough to break, especially for those that want to take control of their weight. And this is an especially tough feat if one wants to change the habit and the husband for example demands dinner meals that require traditional family recipes. This is a tough to break psyche-food habit relationships for many empty nest couples. For example, check out some of the tough relational habits after years of lifestyle practice: Family dinners and social event food comforts; recipe serving portions equate to taste; favorite dishes tied to child personality, family traditions. You continue to cook huge portions, eat bigger portions and/or store more. The activity habit of hording food through continuous shopping may be a stress reliever as a form of social & physical activity. You store excess foods in preparation for when family members visit. You continue to invite your children and their children over for frequent mid-week and weekend meals. You celebrate annual Holiday events to include sports playoffs with big meals whether family is there or not. I could go on and on with this, but I think you get the picture. Many empty nesters lived for their children where their food storing, preparation, celebration and eating habits were based on full house functionality. As I stated, this is a tough habit to break but can be done. If you fall into this category, you first must realize what you are doing and work to change this habit if weight loss and thwarting the blues is your goal. If you feel the need to change your traditional cooking habits into a healthy activity with your significant other… Learn to cook Mediterranean recipes and get exercise by walking to the local market to get the ingredients. You will also have to learn to mix in your families favorite dish recipes, but modified to servings of two. Also, make a huge effort to get in daily walks whether it’s coupled with a healthy walk meal shopping effort. The idea is to get more activity and eat a healthier diet in proper proportions. Walk to your local library, and pick up a healthy recipe books and/or look to take a Mediterranean, or low calorie healthy cooking class. Consider previous MAE articles and apply this information to your lifestyle. Visit Mirror Athlete’s health repository for other healthy habit weight loss and management tips and recommendations files under weight, holiday, depression and diet.
After the Holiday’s it can be easy to get into a pattern of never ending “feel good binge eating habits” for whatever the reason and carried into the next New Year. Just as any one, or combinations of reasons above apply to your particular weight gain and depression blues scenario through each passing year. You cannot continue to mask your depression blues through food, year after year because your food habit controls your will power to change. Once you begin to eat healthy and exercise, your fitness levels improve dramatically. You’ll have the energy to walk and/or become involved in healthier hobby-exercise activities. And with this habit change the depression blues will become infrequent to rare.
I would just like to end this article by providing a valuable bit of insight. Too many people don’t understand this food habit relationship and the ill-effects it has on quality living. The same is also true of natural addictive brain chemical stimulation through a more active life style and the effect it plays on weight loss and mood. And with this being said, it is sad to say, all too many are now prescribed anti-depression pills to boost serotonin levels in the brain to make us feel better on a daily basis. This does absolutely, or very little to promote increased activity, changing daily habits and weight management. There is also known “secondary health risks” that “can/do” occur through long-term use of psychotropic prescriptions. Instead, it would be wise to consider the natural alternatives in combating obesity and depression through increased activity which will naturally boost serotonin levels for healthy body, mind and soul. If you now use psychotropic prescriptions to combat depression and it’s further complicating your health goals, please read the following article, “Activate Addictive Healthy Chemicals.” Do not stop your medication; simply consider incorporating exercise and eating healthier while you work with your doctor. You may be able to get off the medication, or reduce the dosage dependency, thereby decreasing other serious health risks.
Write us about your weight loss success and removing depression from your life. We’ll publish your New Year’s resolution success story and identify your post with a first name and state you reside in. Or make a comment in the posting log where this linked article resides in our healthrepository. Simply email us with how you changed your habits to lose weight and/or thwart the blues and we’ll post for you under this article. May this year be your year for weight loss success and defeating depression. Good health to you and your family!
Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2010 Copyright. All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for your Free eNewsletter.
