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holidays-xmas

Surviving the Holiday Season

The hardest time of year for weight management is from Halloween until Valentine’s Day – temptations are everywhere from home to the workplace and everywhere else you go, people wear more clothes and are more covered up because of the weather, and people tend to exercise less because they are stressed, exhausted, it is cold, and they have very little time.

Here are some tips to manage weight during the holiday season…

Plan ahead

  • Eat something before you go out so that you are not inclined to eat everything or anything in sight.
  • Stock your home, office, and/or car with healthy snacks such as fruit in your home, almonds in your office, and a nutrition bar in your car.
  • Plan on making healthy choices for your meals such as mustard instead of mayonnaise or light Italian rather than ranch dressing.

Manage stress

  • Make a list of stress relieving activities that do not include food or eating such as getting a massage, exercising, listening to music, or talking on the phone.

Party responsibly

  • If you are attending a pot-luck party, bring something healthy so you know there will be at least one healthy choice at the party.
  • Eat small portions of your favorite sweets at parties.
  • Try to fill your plate with mostly fruits and veggies at parties.
  • If you want to try new dishes, only take a taster size portion so that you are not tempted to eat more than you should. Then go back and get more of what you like if you are still hungry.
  • Drink a glass of water after each glass of soda or alcoholic beverage in order to cut beverage calories in half.
  • Focus on socializing with other guests rather than eating the food available.

Keep moving

  • If you know you will not have time to exercise, try to fit other small activities into your day such as parking farther away, taking the stairs, and putting the shopping cart away instead of putting it to the side.
  • If you have a stationary bicycle or a treadmill that you haven’t used for a while, take it out and put it in front of the TV, so you can watch TV when you work out.
  • Take a walk alone or with your spouse, kids, or other family and friends after dinner.

Kristy Richardson is a dietitian and exercise physiologist, specializing in sports nutrition and weight management, She is the founder of OC Nutrition and also works as a nutrition professor at Fullerton College.

References

Cleveland Clinic. (2009). 8 Steps to Surviving the Holiday Weight Gain. Retrieved December 22, 2009 from: http://my.clevelandclinic.org/heart/prevention/nutrition/holidayeating12_01.aspx

Zamora, Dulce. (2007). Holiday weight management; Surviving the Feasting Season. Retrieved December 22, 2009 from: http://www.medicinenet.com/holiday_weight_management/article.html

trainer-client-strength-training-exercise

Exercise For Sobriety

The crucial element that I always recommend to people when they say they have been experiencing anxiety, depression, addiction/s of some sort, or even sleeplessness, is exercise. Almost every time, I get a response like, “Does that help you?” Then I get to explain to them why I am so incredibly passionate about fitness. I discuss the fact that I never used to enjoy working out, and, as a matter of fact, still don’t enjoy it, but rather enjoy the feeling it gives me afterwards. This then opens the gateway for me to plead my case as to my passion and explain the many benefits that fitness provides. Exercise has helped people in many ways, but especially in terms of boosting mood and keeping mental illnesses at bay, both of which have a direct impact on addiction. 

Types of Sobriety

The reason I live, eat, drink, and breathe all things fitness is because of how beneficial it has been on my own personal wellness journey. Rather than get into my whole life story, I will instead discuss how crucial fitness is to achieve sobriety. When people hear the term “sobriety” they tend to think of only substance abuse — mainly alcohol, opioids, or hard drugs. Not only can sobriety refer to the latter, it can also include medications that an individual was prescribed that their body happened to develop an addiction to, or could even refer to an undesirable behavior or reaction. For example, I had a client who would unconsciously binge eat after an unpleasant encounter with her then-husband, now ex-husband. Eventually, we realized that she was using food, and unhealthy foods at that, to make her feel better after arguments. In essence, she was supplementing her body with sugary foods that would help her body produce the dopamine her body was craving in order to produce the emotional high that would make her feel better. Here’s a different example: a different client would unconsciously lash out at her mother after having been insulted by her critical father. Once we realized why this was happening, I had her incorporate fitness into her daily schedule, right before she went home from school to her parents. Going to the gym every time she got angry with her father resulted in much less conflict between her and her mother, and, in conjunction with therapy, opened up a new line of communication between the two of them.

Improved Physiology and Psychology

Another common comment I encounter is after discussing the fact that I generally hit the gym for an hour and a half each day. Almost every single time, I get the exact same response, “I wish I had your energy!” For me, it’s not energy, it’s anxiety. I have discovered that I cannot eliminate it any other way than, as I say, “working out until I pass out,” or at least, until I’m thoroughly exhausted. I have found many other individuals who share my same sentiment, most of whom have also endured several instances of trauma, with the later group showing the most benefit and overall improvement from fitness. There have been numerous studies about the positive impacts that physical activity has on an individual’s mood and overall state-of-being. Exercise has been proven to reduce anxiety by promoting positive adaptations of several physiological processes within the body, such as improving dysregulations of the HPA axis of the brain, restoring abnormalities in monoamine function, producing endogenous opioids in the brain, and increasing BDNF (brain-derived neurotropic factors). There have been studies that suggest that fitness may increase neurogenesis, as well. Exercise has also proven to reduce the psychological effects of anxiety as well, such as reducing anxiety sensitivity, improving one’s sense of self-efficacy, and providing “time out” from one’s daily activities and stressors.

Work Out to Work It Out

In short, work out to “work it out.” All of the above are reasons why I always suggest to anyone struggling with their mental health that they start some sort of exercise regimen. Whether a person is addicted to a substance or even an undesirable or destructive behavior, fitness will improve the problem and provide results.


Tambryn Crimson-Dahn is a certified personal trainer, fitness coach, nutritionist, and addiction recovery specialist with 4 years of experience. After having worked in the gym industry, she founded and now operates her own company, Crimson Wholistic Fitness. She specializes in overall mental health and wellness, addiction, and relationships and how they can affect mental health.

References

fall-prevention1

September 18-22 is Falls Prevention Awareness Week!

One in four Americans over age 65 falls every year. Falls are the leading cause of both fatal and non-fatal injuries for seniors. Through practical lifestyle adjustments, evidence-based programs, and community partnerships, the number of falls among the aging population can be reduced!

September 18-22 is the National Council on Aging’s Falls Prevention Awareness Week. Visit the NCOA website for more Falls Prevention Toolkit, filled with resources for both the public and fitness professionals!

Video: 6 Steps to Prevent a Fall

Video courtesy of National Council on Aging.

Senior man in a gym talking to personal trainer

Where to Begin When You Are Working Out With a Health Condition

The gym can be a confusing place especially for individuals with health concerns. Many times, these clients are trying to navigate their workouts by themselves because they are unsure of the appropriate questions that they need to ask.

First of all, there are two different types of trainers. There are trainers who have a four year degree and certifications. These trainers are sometimes called Fitness Specialists and have had many hours of study related to a wide variety of diseases and injuries. They are used to modifying exercises and programs based on any specific condition you may have. Fitness Specialists are usually found in a medically based fitness facility affiliated with a hospital. Please note that some Fitness Specialists will specialize in a certain area. Some work with individuals with diseases and disabilities and some don’t. You can search the free MedFit Network directory to find a fitness pro in your area. In their MFN profile, you’ll find information about their condition-specific education and services.

When you finally narrow down who you might like to hire you will want to ask some questions. Please don’t be afraid to ask these questions as they will help you to decide which trainer is right for you. It is also recommended that you observe Fitness Specialists training clients.

First you want to make sure that the trainer has had experience with your condition. If not, they should be willing to research it and or speak with your doctor with your permission. There are exercise guidelines that all Fitness Specialists should follow when working with clients who have health conditions.

You will also want to ask about the trainers background. It is alright to ask about education, certifications, and years of experience. You also want to hire someone who is patient with you. This is extremely important as you figure out which exercises work best for your body. I would also like to add that you need to be patient with yourself as well. Try to relax and enjoy your training session.

Asking the questions from above help to keep you feeling confident. Exercise can seem frustrating in the beginning but you have to keep a positive mindset. In the beginning, set small goals and do the best you can during each training session.


Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 15 years of experience in medical based fitness.

midlife-woman-lifting

Keys to Empowering Women in the Weight Room, Part 2

In Part 1, I reviewed the ACSM study goals, statistics and barriers to weightlifting unique to women

In this article, I’ll cover the three E’s for empowering women in the weight room, and translate these recommendations into strategies that non-professionals can implement for themselves.

1. ENVIRONMENT

Understanding how physical attributes of gyms perpetuate negative messaging regarding women’s bodies and harmful myths about women’s fitness.

  • Body image as the sole motivator for exercise with full-length mirrors and posters presenting unrealistic expectations for women’s bodies.
  • Insufficient equipment and scaling options.
  • An overwhelming male presence and masculine perceptions that can complicate women’s relationship with the gym environment and diminish their confidence to participate.

Overcoming these barriers:

  • When considering an environment that is the best fit for you, avoid those spaces with attributes that make you feel uncomfortable. You may prefer a gym with more limited mirror space, and that has a more balanced male/female demographic and female trainers. An example of a more supportive environment is a typical CrossFit “box” where the male-to-female demographic is often split and you will rarely find a mirror.
  • Consider a female-only gym space.
  • Consider group weightlifting classes. As a former BodyPump instructor, I can vouch for this program as a fantastic way for any beginner to gain confidence with weights and develop a base of sound movement patterns.
  • One-on-one training is an excellent way to get personalized instruction on safe weightlifting technique and individualized goal-setting to gain confidence in the basics of weightlifting.

2. EXPERIENCE

People will often gravitate toward their comfort zones and do exercise routines that are more familiar and that are easy to execute.

  • Unrealistic expectations for results and timelines to achieve them.
  • “Weightlifting is hard.
  • Fear of injury or “being sore”.
  • “I don’t want to exercise by myself.”
  • “I don’t have time to lift weights.”

Overcoming these barriers:

  • Focusing on realistic goals of improvements in strength, movement quality, well-being, and specifically for mid-life women, maintenance of bone density and muscle mass to prevent fractures and maintain a healthy metabolism and glucose control.
  • Working with a Coach or Trainer to create a personalized program design and dispelling the misconceptions that one needs to spend many hours per week and be sore after every workout to achieve benefits.
  • Effective workouts can be achieved in as little as 10-20 minutes provided that the sets, repetitions, and rest periods are programmed accordingly.
  • Seek out gym environments that promote small-group weightlifting classes and allow members to bring a guest.

3. EDUCATION

Knowledge is power. Promoting an understanding of the principles of weightlifting and its benefits is key to debunking myths and misconceptions and building a healthy relationship with the barbell.

Common myths and misconceptions about weightlifting:

  • Resistance training is less beneficial than cardiovascular exercise.
  • Weight training is “dangerous” for women.
  • I need to spend hours in the gym to see any benefits.
  • Resistance training is not optimal for fat burning.

Overcoming these barriers:

  • Seek out opportunities to work one-on-one with experienced trainers who have experience with resistance training in female clients of all ages.
  • Take a personal “inventory” of what is most important for you to feel comfortable incorporating weight training into your fitness program and your specific goals. Do you prefer one-on-one instruction? Do you prefer a women-only environment? Is a group setting important to you? Do you have injuries or physical limitations that need to be considered?
  • Advocate for yourself. Once you have an idea of what is important for you to succeed, don’t be afraid to ask questions when visiting a facility.
  • Do your homework. Read reviews of a facility before you join. Talk to other members. Review the credentials and experiences of the Coaches who work at the facility.
  • Seek out reliable sources of information about the benefits of weight training for women as well as safe and effective approaches to the barbell for any level of experience. Here are some of my go-to’s for reliable information:

This is the time of our lives when we need to kick the societal status quo to the curb and take our health and wellness into our own hands and away from destructive narratives. The world is our oyster. We have established our careers, raised our children, and had our share of triumphs and failures. With that comes the wisdom to pave our own way into this new prime of our lives.

So, whether it’s your first back squat with a PVC pipe or a deadlift PR (personal record), congratulations on forging a new frontier to being your fittest, strongest, most vital self!


Dr. Carla DiGirolamo is a double Board-Certified Obstetrician/Gynecologist and Reproductive Endocrinologist who specializes in the care of reproductive age and mid-life women. Carla completed her residency training in Obstetrics and Gynecology at Brown University Medical School/Women and Infants’ Hospital and her Reproductive Endocrinology training at the Massachusetts General Hospital at Harvard Medical School. She is a North American Meno

Fit Pros: Offer menopausal and perimenopausal women an individualized approach to training, nutrition and wellness as a Menopause Health and Fitness Specialist.

References

  • Ford, C, Kercher VM, Kercher KA; The 3 E’s – Keys to Empowering Women in the Weight Room. ACSM’s Health & Fitness Journal 27(3):p 14-19, 5/6 2023.
  • Harne AJ and Bixby WR. The benefits of and barriers to resistance training among college-age women. Journal of Sport Behavior 19(2):151-66, 2005