fitness Archives - Page 4 of 30

Protecting the Spine from Kyphosis

Susan Randall/5 May 2023/ All MFN blog/

People with bone loss in the spine are often concerned about changes in the spine or the backbone that cause it to curve forward. This curve is called kyphosis. It can happen when a person with osteoporosis breaks several of the bones that form the spine. These bones are the vertebrae. When they break, they are called vertebral or compression fractures. There are also other conditions that cause kyphosis. Kyphosis causes a person’s posture to look stooped or hunched and the person loses height. As more bones break in the spine, the spine becomes more curved. When it is severe, some people call kyphosis a dowager’s hump. Fortunately, people can take steps to protect the spine, maintain height and posture and prevent kyphosis.

Broken Bones in the Spine

Breaking one or more bones in the spine can cause sharp back pain that does not go away, or sometimes, there can be no pain at all. After having several of these breaks, people may start to have a curved spine and lose height. When there is no pain, many people do not know they have broken a bone in the spine. After becoming shorter by an inch or more in one year’s time, some people realize there is a problem with the spine. Because of height loss and changes in the spine, clothes may start to fit poorly.

For some people, kyphosis causes constant pain. This pain happens when the spine becomes more curved and the muscles, tendons and ligaments of the back are strained and stretched. Sometimes nerves are also pinched. Severe kyphosis can reduce the space for internal organs. It may also cause the stomach or abdomen to push forward and appear to stick out. As a result, it is harder for some people to breathe or eat, and they may not get enough food and nutrition for their health. Severe kyphosis may also affect balance and cause falls.

Tests to Look for Spine Fractures

People with osteoporosis who have back pain should see a doctor or other healthcare provider trained to treat osteoporosis. Most healthcare providers will want to check for a broken bone. The dual energy x-ray absorptiometry machine (also called a DXA machine) that tests people for osteoporosis can be used to look at the spine to find broken bones. This test is called a lateral vertebral assessment. A lateral x-ray of the spine is another way to find a broken bone in the spine. These two tests used to look for spine fractures are also called vertebral imaging tests.

People with osteoporosis should have their height measured once a year preferably at the same healthcare provider’s office each time. NOF recommends that healthcare providers consider performing a vertebral imaging test to look for spine fractures in the following individuals:

All women age 70 and older and all men age 80 and older if the T-score is -1.0 or below.
Women age 65 to 69 and men age 70 to 79 with a bone density T-score of -1.5 or below.
Postmenopausal women age 50 to 64 and men age 50 to 69 with specific risk factors, including:
- Height loss (e.g. 1.5 inches or more from young adult height or rapid height loss in a short period of time)
- Recent or ongoing use of steroid medicines (such as prednisone or cortisone)

Moving Safely

It is important to protect the spine by moving properly during exercise and daily activities. Activities that place stress on the spine can increase the likelihood of breaking a bone. For example, people with bone loss in the spine should not:

bend over from the waist with straight legs
do toe-touches, sit-ups or abdominal crunches
twist and bend at the torso (trunk) to an extreme
carry packages that are too heavy
bend forward when coughing and sneezing
reach for objects on a high shelf

For some people with a lot of bone loss, simply hugging a friend or picking up a grandchild can cause a broken bone in the spine.

Seeing a Physical Therapist

People with osteoporosis may want to speak with their healthcare provider about a referral to a physical therapist (PT) who understands osteoporosis. PTs can help people protect their spines. For example, PTs can help people limit the amount of kyphosis by teaching proper posture and exercises that make the back muscles stronger. They can also show people how to safely sit, stand and move.

Taking an Osteoporosis Medication

A person who has broken one or more bones in the spine is at very high risk for breaking more bones in the spine. All people with these fractures should speak with their healthcare provider about taking a medication to treat osteoporosis. NOF encourages people to look at both the risks and benefits of taking or not taking a medication. Other healthy lifestyle behaviors, including getting enough calcium and vitamin D, not smoking or drinking too much alcohol and maintaining a safe exercise program can also help individuals reduce the chance of breaking bones in the spine.

Susan Randall RN, MSN, FNP-BC is Senior Clinical Advisor for the National Osteoporosis Foundation (NOF) in Washington, DC,

Instructor Showing Health Results On Clipboard To Senior Couple

Respiratory Disease and Exercise

CarolAnn, M.S., CPT, CN/28 April 2023/ All MFN blog/

According to the World Health Organization (WHO), hundreds of millions of people suffer every day from chronic respiratory diseases (CRD). Currently in the United States, 24.6 million people have asthma¹, 15.7 million people have chronic obstructive pulmonary disease (COPD)² while greater than 50 million people have allergic rhinitis³ and other often-underdiagnosed chronic respiratory diseases. Respiratory diseases do not discriminate and affect people of every race, sex, and age. While most chronic respiratory diseases are manageable and some even preventable, this is what is known about the nature of chronic respiratory diseases⁴:

Chronic disease epidemics take decades to become fully established.
Chronic diseases often begin in childhood.
Because of their slow evolution and chronic nature, chronic diseases present opportunities for prevention.
Many different chronic diseases may occur in the same patient (e.g. chronic respiratory diseases, cardiovascular disease and cancer).
The treatment of chronic diseases demands a long-term and systematic approach.
Care for patients with chronic diseases should be an integral part of the activities of health services, alongside care for patients with acute and infectious diseases.

Exercise and CRD

If you are a health and fitness professional, some of your clients may be suffering from a chronic respiratory disease and you may be an important source for relief. Moderate exercise is known to improve use of oxygen, energy levels, anxiety, stress and depression, sleep, self-esteem, cardiovascular fitness, muscle strength, and shortness of breath. While it might seem odd that exercise improves breathing when one is short of breath, exercising really does help one with respiratory disease. Exercise helps the blood circulate and helps the heart send oxygen to the rest of the body. Exercise also strengthens the respiratory muscles which can make it easier to breathe.

Beneficial Types of Exercise

There are several challenges to exercise prescription and physical activity participation in this population, but a large body of evidence demonstrates important health benefits from aerobic exercise. Resistance training has also been shown to increase muscle mass and strength, enhancing individuals’ ability to perform tasks of daily living and improving health-related quality of life.⁵

Aerobic exercise is good for the heart and lungs and allows one to use oxygen more efficiently. Walking, biking, and swimming are great examples of aerobic exercise. The guidelines are approximately the same as generally healthy individuals. One should attempt to train the cardiorespiratory system 3-5 days a week for 30 minutes per session. One should exercise at an intensity level of 3-4 on the Rating of Perceived Exertion Scale (Scale Rating from 0 Nothing at All-10 Very, Very, Heavy).

Resistance exercise increases muscular strength including the respiratory muscles that assist in breathing. Resistance training usually involves weights or resistance bands but using one’s own body weight works just as well depending on the severity of the symptoms. It is recommended that one should perform high repetitions with low weight to fatigue the muscles. This type of resistance training also improves muscular endurance important for those with CRD. Resistance training should be performed 2-3 days a week working all major muscle groups.

Stretching exercises relax and improve one’s flexibility. When stretching, one should practice slow and controlled breathing. Not only does proper breathing help to deepen the stretch, but it also helps one to increase lung capacity. One should gently stretch all major muscles to the point of mild discomfort while holding the stretch for 15 to 30 seconds, slowly breathing in and out. Repeat each stretch 2-3 times. Stretching is an effective method to warming up and cooling down before and after workout sessions.

When exercising, it is important to remember to inhale in preparation of the movement and exhale on the exertion phase of the movement. An individual should take slow deep breaths and pace him/herself. It is recommended to purse the lips while exhaling.

Use of Medication

If an individual uses medication for the treatment of respiratory disease, he/she should continue to take the medication based on his/her doctor’s advice. His/her doctor may adjust the dosage according to the physical activity demands. For example, the doctor may adjust the flow rate of oxygen during exercise if one is using an oxygen tank. In addition, one should have his/her inhaler on hand in case of a need due to the increase of oxygen demand during exercise.

Fitness professionals can effectively work with those who have a chronic respiratory disease providing them with a better quality of life through movement. You as their health and fitness coach can provide a positive experience to facilitate an effective path to better health and wellness.

Continued Education for Fit Pros

Fitness Professionals & Personal Trainers: Become a Respiratory Disease Fitness Specialist!

Some of your clients may suffer from a respiratory disease and you may be an important source of relief. The Respiratory Disease Fitness Specialist online course will equip you with the knowledge to safely and effectively work with these clients to help improve their quality of life.

Known as the trainers’ trainer, CarolAnn has become one of the country’s leading fitness educators, authors, and national presenters. Combining a Master’s degree in Exercise Science/Health Promotion with several fitness certifications/memberships such as FiTOUR, ACSM, ACE, AFAA, and LMI, she has been actively involved in the fitness industry for over 25 years. She is currently the Founder and Director of Education for Chiseled Faith, a Faith Based Health and Fitness Program for churches. Visit her website, www.CarolAnn.Fitness

References

2015. NHIS Data; Table 3-1. www.cdc.gov/asthma/nhis/2015/table3-1.htm
Mannino DM, Gagnon RC, Petty TL, Lydick E. Obstructive lung disease and low lung function in adults in the United States: data from the National Health and Nutrition Examination Survey 1988-1994. Arch Intern Med. 2000;160:1683–1689.
CDC, Gateway to Health Communication and Social Marketing Practice. Allergies. https://www.cdc.gov/healthcommunication/toolstemplates/entertainmented/tips/Allergies.html
World Health Organization http://www.who.int/gard/publications/chronic_respiratory_diseases.pdf
Eves ND, Davidson WJ. Evidence-based risk assessment and recommendations for physical activity clearance: respiratory disease. Applied Physiology Nutrition and Metabolism. 2011;36(Suppl 1):S80–100. [PubMed]

Exercise and Multiple Sclerosis: Is It Normal to Take a Nap After a Workout?

David Lyons/10 April 2023/ All MFN blog/

Physical activity is known for boosting energy. That’s because exercise increases your heart rate and blood flow, making you feel awake. It’s one of the many benefits of working out. However, it’s also possible to get tired after exercise. This is especially common after workouts when you have MS. Physical activity, after all, requires a lot of energy and stamina.

Gait Speed… Chase It!

Pat VanGalen/20 February 2023/ All MFN blog/

Walking is our freedom to GO anywhere, anytime, automatically, to get somewhere ‘on our own’ without fear or assistance.

It is the antithesis to the slipper shuffle and a key player in fall resistance, that is, staying UP. A shorter, wider stride, stiffer ankles and feet, and a hunched posture are not a function of aging per se. We CAN be spry, walk tall, with spring in our step, well into our 80’s and 90’s.

How Exercise Improves Overall Health

Tambryn Crimson-Dahn/15 February 2023/ All MFN blog/

One of the most common questions I encounter, especially with prospective new clients, is how exactly does exercise improve mental health? Exercise actually affects mental health in several ways.

Foam Rolling: The What, Why & How

Maurice D. Williams, MS/11 January 2023/ All MFN blog/

We are not as active as we once were. Our lifestyles today do not require as much movement as it once did. A perfect example of this is Giant’s Peapod (need I say anymore). Not being active takes a toil on our bodies and sitting tends to take over our bodies main position in space. For those that are active, injuries may still occur. When a person is not active and does a lot of sitting (or sleeping in awkward positions) or when a person is active and gets injured, our bodies respond by putting our muscle tissues into overdrive. In other words, they end up working harder than they should which leads to adhesions or knots in the fascia (connective tissue found throughout our entire body). This is where foam rolling can be very helpful.

What is Foam Rolling?

Foam rolling is the concept of applying pressure to a sore or tender muscle that will send a signal to your brain to tell it to relax. If you are familiar with a massage, then, you can think of foam rolling as a self-massage.

Why Foam Rolling?

According to the National Academy of Sports Medicine (NASM), foam rolling is beneficial to help alleviate and correct discomfort. For example, if a person does a lot of sitting, then most likely their hip muscles will be working overtime. Foam rolling will help the hip muscles to return to a normal state of work. Also, since overworking muscles cause your body to compensate and have poor posture, foam rolling can help to correct bad posture too.

How Do You Foam Roll?

In order to determine what muscles on your body are working overtime, you want to consult with a corrective exercise specialist. This could be a physical therapist, personal trainer or massage therapist (to name a few). They can watch your posture and how you move to determine which muscles need foam rolling. Typical muscles that need foam rolling include one’s: calves, hips, lateral to mid-back, thighs and chest. For example, if one determines their calf muscle is working overtime, the protocol would be to sit down on their butt with the foam roller placed directly underneath their calf muscles. The person would apply pressure by pushing their calf muscle only into the foam roller. If they feel any discomfort, they would hold that spot of discomfort for at least 30 seconds to allow the calf to relax. If a person does foam rolling on a regular basis (I recommend 3-5 times/week for four weeks), they could accomplish significant improvement to their posture, which means less discomfort to their body.

Conclusion

Foam rolling is a proven technique that allows overactive muscles throughout our bodies to return to a state of normalcy. If you have muscles on your body that do not feel normal, foam rolling may be the solution to your problem.

Maurice D. Williams is an Assistant Professor of Health & Human Performance at Freed-Hardeman University, an the owner of Move Well Fitness. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy.

Fitness: Establishing Your Program – Setting Your Course

Nicholas Prukop/9 January 2023/ All MFN blog/

I think of training, not working out. Working out is simply doing something without any identifiable purpose in mind. I believe training must be accompanied by commitment and a deep desire to accomplish something specific that is meaningful to you and worthy of sacrifice. In establishing a fitness program that will work for you and ultimately be successful you need to carefully consider many variables and understand their importance to your eventual outcome. This article will highlight some of my thoughts on this process/subject and hopefully illuminate for you the path forward so that you might enjoy a long and happy – and fit life.

Setting your course – effective goal setting

Setting goals is probably the most important aspect of designing a program since it gives focus and direction to the reasons behind the activities that you ultimately select – and that will work for you. First remember a key idea: If what you choose to do is not fun you will not find your time well spent or get the results you desire. The way to think about setting proper goals is to not to think of “cosmetic fixes” but instead to try to imagine yourself doing the things in your life that would bring you joy, pleasure, a sense of accomplishment, and the happy memories that we carry into our future.

An example in my own life is the wonderful time I had in Japan on four different occasions visiting my daughter Lisa. I took many journeys while there and enjoyed all of them immensely because I was free to explore and spend time among the temples of Kyoto and other historic and wonderful places. I walked for hours without ever getting tired because I am so fit from years of running. Every trip while there was an incredible experience, filled with wonder and beauty. Going forward I hope to have many more adventures and create many wonderful memories I can share with my grandson and Lisa too.

Take your time when evaluating what it is you want to achieve and consider carefully what you want to do to accomplish your goals – and make them performance based. Losing weight is never a sustainable goal because there is no real payoff at the end and one never reaches a happy outcome simply from losing weight. I was taught a simple yet effective method for setting goals and it is called the RAMS method: Reasonable, achievable, measurable, and specific. My goal of running a 6 minute mile on my 80^th birthday is already an accomplished fact since I can do it now. If I am alive and well on that birthday I plan on doing that mile!

Programming

Consider this a four step process:

Evaluate and investigate your options
Make your choices – cardio, resistance, stretching, nutrition etc.
Implement your choices on a schedule
Evaluate and measure your progress (record keeping)

Cardiovascular conditioning

Consider this your “core activity” since it is the one that will consume more of your time. Options include running (my love), walking (the most common option), cycling (indoors and outdoors), swimming, cross country skiing (high calories burning among the options – includes running), and many endurance activities tied to sports related training. There are many ways to train your heart but the most important fact is that to train it effectively you must do something to it over time, at higher intensities that allow your heart to work at higher levels than normal. Establishing those levels will take professional input so do ask for the proper assistance from a qualified professional.

There are target heart rates, stroke volumes, cardiac output, breathing, monitoring fatigue, getting proper rest and recovery and much more to consider. I will cover this and other subjects more directly in later articles. Suffice it to say that if you don’t enjoy your chosen activity you won’t keep doing it. Quitting is quite common in the world and I don’t believe quitting ever solved anything! The most common question fitness professionals get is: Which exercise is the best one? My answer is always the same: The one that you will do! Approximately two thirds of your time should be dedicated to training your heart – it is the organ that will ultimately carry you to your future!

Resistance Training

Resistance training builds lean muscle mass and creates a higher resting metabolic rate (the rate at which the body burns calories at rest). As we age we lose muscle mass at the rate of 2-5 pounds per decade after 20. If you want a body that works efficiently, feels strong, helps you accomplish the tasks of life, and supports your skeletal system and organs without getting injured or sick getting strong is a must. Lean muscle mass is directly tied to burning sugar and eliminating the threat posed by diabetes.

Resistance training strengthens the connective tissue (ligaments, tendons), protects the joints and creates symmetry between the inner and outer processes of the body. If you want to become lean – create a resistance training program (again professional help is recommended) that supports what you want to do in life. For me – weight training is primarily designed to keep me running for years to come. I focus all my energy twice a week building all my major muscle groups and monitor my results in writing (I do this for my running sessions as well). After the age of forty I recommend an increased volume of resistance training because loss of lean muscle mass accelerates as a result of the aging process.

Flexibility

Flexibility protects the joints from damage by balancing the loads place upon them and is a key to aging well. Older people tend to get stiff and bent as they age and weakness in the legs is a constant reminder that falling is a major cause of death among the elderly. Breaking a hip in a fall can be something the older individual does not recover from and could have been avoided with a proper stretching and balance program.

With my older clients I always dedicated at least 20-30 percent of their sessions to balance and flexibility work to insure that they were comfortable just moving. I monitored their gait, posture, balance and other variables for possible negative outcomes. Changing behaviors and attitudes as we age is challenging. I find this true in my own case as I face my own challenges going forward but as one of my favorite teachers said years ago: “Change is the only constant in the natural order” and its corollary: “The mind of man is unlimited in its potential and responds to the specific demands made upon it”. I try to remember that there is always a way to change – we just have to be flexible in our thinking and our behavior to make the necessary changes that could ultimately save our lives.

I always try to remember that the gift I have been given to train for all these decades can be taken away in an instant so I always approach my own training each day with an attitude of deep gratitude and never forget to say thank each day for these gifts. I am grateful every day and never try to forget that an open mind and open heart will get me through almost anything in life. Everything that happens to me is an opportunity for me to learn something new about myself. I will always be a student – I will never know everything and this thought frees me to explore my potential every time I set my sights on new goals and dreams – like this one writing for you.

The FITT Formula

Remember Rome wasn’t built in a day and neither will your body. Changing variables one at a time will allow you the chance to see how your body – and mind – responds to the stimuli you are providing it by your training activities. The FITT formula is something to keep in mind. The letters stand for frequency – how often you do something, intensity – how hard you do something, time – the amount of time you schedule for training activity, and type – the mode or vehicle you select to train. I believe change comes most effectively in “baby steps”. Never ask your body to do more than it can for it will grow as fast as it can, plateau, and then grow some more.

Rest and recovery are crucial to this process – allow time for your body to heal and rest. Overtraining is just as bad – or worse – than undertraining. Go slowly toward goals as your patience will be rewarded with renewed energy, stamina, and happiness in the results you are seeing from your efforts. Reward yourself as you reach new levels and never forget to be grateful for everything and anything that you accomplish. This “consciousness” will serve you well over the years to come!

Nutrition and Weight Management

I won’t speak here on this subject in detail since it is way too complicated for our purposes at this time. Suffice it to say “you are what you eat, you are what you think, you are what you believe, you are what you do and you are your expectations.” What you think about, comes about (Walt Disney – one of my favorite creative geniuses), what you see is what you get and so much more. Eating well yields a truly flexible, strong and happy body. I will say this: Eat a salad, drink water and take a walk”. Eat more fruits and vegetables, whole grains, nuts and seeds and beans and healthy protein – and drink lots of water. More on this later. Please remember that everything you eat creates – or destroys – your future health.

Conclusion and Tips

Be aware of your life as it is today. DO see your doctor for an evaluation for your readiness to train and engage in prolonged physical activity. Ask yourself the tough questions that only you can answer. Be considerate and forgiving of yourself so that you can move forward without guilt or recrimination. Become flexible in mind and body. Start now – don’t wait – because tomorrow is never guaranteed and life is very fragile. Take each step and listen attentively – both inside and outside – to those who want to assist you along the way. Take everything with a “grain of salt” because there are no absolutes when it comes to your own needs, wants, and dreams. Change is constantly influencing the events and circumstances of our lives so no one truly “knows” what is best for you – only you can determine this. Be smart and critical in your thinking and question what you don’t understand. I learn something new every day and I am certainly not ashamed to share with you that I consider myself a “student of running” even though I have been running for 52 years! Travel well!

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

Fitness New Year’s Resolution Tips

Robyn Kade/2 January 2023/ All MFN blog/

The holidays were here and there was plenty of running around and parties to attend. As we said goodbye to this year, we are ready to take on the new year. Many individuals have decided to make fitness a resolution and made the commitment with themselves to get into better shape.

Many individuals do not plan for this transition and end up stopping within three months. There are some things you can do to be successful if fitness is on your list of resolutions.

The first thing you want to do is to choose a fitness facility where you feel comfortable. By comfortable I mean, do you like the atmosphere? Is the gym to big or small for you? When you look into fitness facilities, make sure they’re not too far from your home. If the gym is too far, you’re less likely to go consistently. Try to plan for when the best time would be to go. Decide if morning, afternoon or evening works better for you and your schedule.

When you find your gym and figure out a time, make an appointment for an assessment and consultation. There are some people who decide to do this after a couple months of joining. Try to see a fitness professional within the first two weeks. We are able to help you figure out a plan for your workout and keep you on track. Some fitness centers call new members after the first week to see how everything is going.

It’s also important to not have an “all or nothing” mentality. If you decide to go to the gym three days a week, but sometimes fall short, it’s OK! Just get back to your schedule the following week. It will take about three months to adapt to your new transition.

Another tip is to have fun! Look at class schedules and try new classes. If you are new to classes, don’t worry about keeping up with everyone else. I always suggest that clients show up to class ten minutes early. This enables you to speak with the instructor about any injuries or concerns you may have. You can also leave class early if you need to. Some new students may only be able to do a warm up and have to leave. Remember that everyone in the class was in the same boat as you at some point.

It may seem tough to add fitness to your life at first, but it will get easier. You will start to feel better overall. Many people are able to sleep much better, bring down their blood pressure and cholesterol, reduce stress, and prevent osteoporosis. The benefits are really endless! The best thing is that you are setting the stage for a healthy lifestyle as you get older. You will be able to do more and live independently longer.

Good luck to everyone this year who has fitness as one of their resolutions. You will be able succeed if you keep positive and plan for success. Have a happy and healthy new year!

Robyn Kade is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 20 years of experience in medical-based fitness.

Understanding Health Coaching – Letting the Client Lead

Brian Prendergast/14 December 2022/ All MFN blog/

Health Coaches are trained to take an interesting approach in implementing a plan to help their clients. Successful Health Coaching programs have designs within that let the client set their own path to better health. That’s right. The client is often the one to determine which actions to take in obtaining, or retaining, the next level of better health that they hope to achieve.

Does this sound crazy? Well, if you think about the way things work in the world of sports, it makes great sense. Coaches coach and players play. The “player” in this instance is the client and the client is playing the game of life. It is their life. It is the client’s game to play. A coach’s role is to prepare the player (or person with the desire to improve their health) for action. A coach is there to guide. A great coach is one that asks the right questions; questions that bring awareness to the client’s needs and ultimately provide answers which will empower the client to proclaim their own path forward.

This is not to say a coach does not have a philosophy to which they adhere, or a knowledge base used to guide their clients. Nor does it mean that a coach will not step in and offer a more sensical path if the client chooses a step that clearly is not beneficial, or worse, potentially harmful. It simply means that the client can take the lead in determining the direction of their greatest gift, their own health. Instead of leaning on the coach like a crutch for support, the “player” stands on their own two feet.

Being told what to do and how to act is not a very effective way for making wholesale lifestyle and/or behavioral changes. The growth must come from within. The client must see and feel the importance of each step for themselves. Empowering the client to be aware enough to see the next possible, available, or achievable step is rewarding and the key to long-term growth.

It is common for a Health Coach, especially at the very beginning of the coach’s and client’s time together, to ask the client to simply observe their own behavior. As the great Yogi Berra once said, “You can observe a lot by just watching.” Seems simple, right? It is simple. The path to better health does not need to be complicated.

Pay attention to your own behavior and make note of what you observe. Or better yet, write down what you observe.

What do you see in your own life?
How well do you eat?
When do you eat?
What do you eat?
Do you snack?
What do you snack on?
When do cravings occur?
Do you notice your food when you eat (pay attention to how you see, smell, and chew your food)?
How well do you sleep?
What is your energy level like throughout the day?
Do you notice any sort of “crash” during the day?
How often does your mind drift?
Are your thoughts generally positive or negative?
Do you reach for technology often?
What are your relationships like?
What is your level of physical activity?
How does this activity make you feel – before, during and after?

…And on and on. These are just a few observable daily occurrences that a coach may suggest keeping an eye on to prime the pump, so to speak.

Asking a client to be a witness to their own life, their actions and how it relates to their current state of health, to be a detective and gather evidence on their own behalf is a sure-fire way to have the client detect their own tendencies, positive and negative, invest in their own progress and unturn areas that can propel them towards improved health.

Brian Prendergast is the Founder and Head Coach of High Five Health and Fitness, and Co-Creator/Co-Host of The Two Fit Crazies and a Microphone Podcast. Brian is a Certified Integrative Nutrition Health Coach, Certified Personal Fitness Trainer and Group Fitness Instructor, and USA Track and Field (USATF) Level 1 Coach and Competitive Masters Runner.