Tag Archives: exercise

Exercising Daily – Do You Love It Or……?

I had a follow up session this week with a client who has recently completed the Activate Your Mind program. We were discussing her new exercise regime, which has occurred as a result of one of the change behaviour techniques we did – The Switch – changing an unwanted behaviour/habit for a wanted behaviour/habit. As a result of The Switch she has exercised 6 out of the last 7 mornings. A great start to a healthier version of her former self.   The comment was made however, (which lead me to the topic of this post.) “I am doing the exercise but I don’t love it”

I said “Not loving the exercise is OK as long as you continue to do it.”

I thought about this a little later (while power walking the dog!!) and decided I actually don’t really love exercise either – if I am being brutally honest with myself and all who dare to read my musings! Yes, there are sports that I love, skiing, tennis, netball, water skiing, but they are all sports, which due to life’s curve balls I no longer do. And yes I do exercise most days, but on a scale of 1 being – just can not stand it – and 10 being – love it madly – I probably would rate my feelings towards exercise as a 6.5 − 7!

The daily exercise regime I follow, whether it is the dog walking me; a session at the gym or even dare I say it yoga, is just part my life’s schedule. Some days I do it with gusto and others each step is heavier than the last.  Yesterday’s hot yoga is a perfect example. For the life of me, I just could not find that flexible spring in my step! While the girl next to me went from a standing position to upside down splits in one swift move, my body struggled, wanting to stay safely in the standing position, pretending to hooooommmmm, hoping no one would notice. I realised that any attempt at a split would result in 1) me not being able to get out of that damn split and 2) possible permanent damage!! I did not do the split!!!

On some days, for many reasons, I may not find the time to exercise. I do not beat myself up about it however nor do I get the guilt’s. I know the next day I will find a little extra time or perhaps work a little harder. It all works it self out.

This is a bit of a revelation to self – I exercise, not because I love it, I do it because I know that if I want to continue to be fit and healthy, exercise is a “non negotiable.” I cannot have one – be fit and healthy – without the other – exercise.

 

Do you feel the same?

..seriously!

Be Healthy & Happy!

 

Caroline

Your set point! What is it? Do you have one?

And I am not talking about a tennis match!!

I am talking about your body weight. That number in kilos or pounds that your body just seems to settle at – be happy with – and sometimes frustratingly does not budge from !!  Your body likes consistency and maintaining status quo. A set point is defined as “the amount of adipose (fat) tissue that your body perceives to be right for you at any particular time.” (Dr. A. Sainsbury-Sallis/2007)

For those that have spent many years trying many diets….let me describe what may be a similar scenario to you .

Jane is 45 years old and had been hovering around 74kgs for almost 5 years, with most of her weight sitting uncomfortably around her stomach. She has decided that enough is enough and it is time to become  a healthier version of herself. A healthy weight for Jane (taking into consideration, height, body frame and reality…!) would be approx. 8 kgs lighter.

So motivated, Jane starts to watch what she eats, pays attention to eating only when hungry and stopping before she is full. She cuts out any food that is overly processed and increases her fruit, vegetable and water intake.  She decides that her exercise to date has been non existent, so schedules a brisk 45 minute walk into her day 4 days a week.

 Over the next six weeks she loses…  4 kilos… but then seems to hit a wall. Nothing budges and she is noticing she is much hungrier than usual! And all that energy she had to exercise has gone out the window and suddenly Jane feels lethargic and that morning run is no more .  She does not understand why things have changed.

It is due to her set point.

Those hunger pangs are a sign – an internal physiological sign – a panic button – her body weight has moved away from her set point (74kgs) and her body’s fat thermostat – the adipostat – does not like it!!

As the kilos move further away (down) from your set point again, the body will do everything in its power to ensure you have enough energy to keep all vital organs running and  general survival. Your body’s set point is your body’s own inbuilt survival mechanism.

So to the good news!! Our set point is not an immovable beast! You just need to know the subtle tricks to coax it into a false sense of security so that the numbers go down while your spirits stay up! You can move your set point down, slowly and surely, to your ideal weight (as long a it is realistic). There are simple ways to do it  – you just have to know how!!

Has anyone had success in changing their set point …permanently?

Leave a comment below and tell me how?

Be Healthy & Happy!
Caroline

Exercising Incidentally – it’s worth the effort!

“Exercise and application produce orders in our affairs, health of body, cheerfulness of mind and these make us precious to our friends”

 

Thomas Jefferson (1743-1826)

 

One of America’s Founding Fathers got it right along time ago!  And I guess he would be aghast if he could see the state of the nation now – and ours for that matter! Not quite as fit and healthy as we all should and could be.

 Our bodies are designed to move. Our ancestors were on all fours and admittedly over a quite few hundred years, evolved to two feet. We however, in a relatively very short time, seem to be turning the clocks backwards, forgetting about our feet along the way and reverting to the sitting position more now than ever!!

 Think about it.  We wake up in the morning (where we have been horizontal for 8 or so hours) then we may sit on the side of our bed, before we walk a few steps to the bathroom/shower. After dressing etc we walk to the kitchen where we sit down and have breakfast, then many head to the office via sitting in the car and traffic, sitting on the tram, train or bus. We then may have a brief walk to our office where we sit for the next few hours, till lunch, where again it may involve a quick walk but again sit down have lunch, back to the office more sitting, commute home sitting again, Yea HOME! Onto the couch watch the news etc, sit for dinner, back to the couch, till eventually off to bed where we resume the horizontal position for another eight hours or so!!

 OK OK I can hear your protests that this is not what you do! However, it is what a lot of people do everyday. And I don’t think our bodies particularly love us for it. So what to do? SIMPLE MOVE MORE!!  Exercise and movement should be seen as an opportunity not a chore. Incidental exercise (the exercise you do when you don’t …do exercise) can play an enormous role in your overall fitness and general well being. Wherever, whenever you can.

 

At the office:

  •            Get off the tram, bus, train, one preferably two stops earlier and walk the remainder.

 

  •         Take the stairs instead of the lift or escalator. In some office buildings some of the stairwell doors are locked but not all – find out which one/s are open and set a challenge to walk up to that level and then catch the lift for the remainder!

 

  •         Instead of sending a quick email to a colleague in your office – get up, walk and deliver it in person.

 

  •          Where there are opportunities to stand rather than sit – do so!

 

 At home!

 

  •          Get the kids more organised in the morning and walk to school rather than sit in that infuriating traffic.

 

  •          Leave the remote on top off the TV and get up and get it each time you need it!

 

  •          Gardening and more gardening

 

  •         Park at the far end of the shopping car park, carrying those shopping bags a little further will do wonders for your tuckshop arms!

 

  •          Walk the dog more – how can you resist those eyes looking longingly at you!

 

  •         House work – not a whole lot of pleasure (for me anyway) but a whole lot of gain!

 

  •          Go for a stroll after dinner – with your partner, the kids??

 

  •        Window shop – it so much cheaper!

 

  •         Meet a girl friend for coffee after you both have done a walk

 

  •         Dance more (seriously who is going to see you in the confines of your own home !)

 

  •          Walk the golf course no carts – they are only for seriously older people or those with a very sore hip!

 

  •         Park your car a block away from your destination. How much time have you driven around the block to try and get the park right outside where you are going? The time you have wasted not to mention the frustration, could have been avoided if you parked further away.

 

  •          Don’t you love it when people are on there mobile they stop and talk – walk and talk!

 

If your aim if to be slim, fit and healthy then exercise needs to be part of your lifestyle. If weight loss is an aim then you need to include “huff and puff” to help you achieve your goals. There are lots of equations we can do to work out how much and how often, so contact me if you need some guidelines. In the meantime……. move!

 Be Happy & Healthy !

Caroline