FeelBetterFit

The Kinetic Chain

2011-08-08T16:05:00.000-07:00

Picture a tow truck with a massive chain, pulling a large vehicle out of deep mud. Now, replace a few links of the chain with a weak small chain. Despite the strength of the larger links or the power of the tow truck, the job is impossible. The weaker links fail.

The body in movement is very similar to the chain of the tow truck. If any required areas are weak, the body is unable to complete the desired task. If pushed beyond capacity, the weaker links will break and injury will result. Unlike the tow truck chain, in the human "chain", when weak links are protected, other areas jump in to do the job, effectually overstraining themselves. The outcome; the weak gets weaker, the strong become over worked and tight and movement is imbalanced, risking the tearing of connective tissue and the wearing out of joint padding as bones unevenly rub across joints. Eventually, we hear cracking of ligaments and crunching of bone on bone. The resulting deterioration of joints is responsible for many aches and pains.

Osteoarthritis, degenerative disk disease, sciatic nerve pain, fibromyalgia, sometimes even migraine headaches find their true cause, or bare minimum an inflaming of symptoms related to muscle imbalance. Most of these issues can at least find some relief from strengthening and balancing the kinetic chain.

We hear alot about core strength, and rightly so. In an age of "sit and slump" at a desk, in a vehicle, in front of a TV, and even on exercise equipment, we are prone to neglect the core of our body. I'm thrilled that everywhere, people are getting up and moving their bodies!

Now, it's time to address HOW we move! The next step in overall body health and strength improvement is to create more balanced movement in general, and specifically to strengthen the "weaker links" in the kinetic chain. There are several areas of the body that trainers see neglected and in need of strengthening. Overall, I find the muscles that surround the shoulder blades to be the most common area of weakness in most individuals. Unfortunately, many common ailments are either caused or negatively affected by this inferior "link" in the chain of everyday movement.

Do your current physical activities strengthen or weaken the area between, below and around the shoulder blades? Does it really matter? What spinal position do you spend the majority of your workday in? Do you experience any shoulder pain (front, back or shooting down the side of arm), neck, middle or lower back pain?

The region of the upper back spanning from neck to just below the shoulder blade, and across the back, virtually from arm pit to arm pit is probably the weakest link in the kinetic chain for most people. This holds true, especially for those who spend long hours at a computer. It can also be a problem for athletes because, with very few exceptions, sports usually strengthen muscles in the front of the upper body more than the back.

Most workouts neglect the majority of the 17 muscles attached to each shoulder blade, resulting in an imbalance in upper body movement. An old trainer's adage holds true, "Most people only train what they can see in the mirror." Not only can we not see the upper middle back without strategically placing mirrors to do so, most people can't even reach it, due to opposing tightness in the front of the upper body! In my many years training athletes, competitors, kids, seniors, post rehab patients and average exercisers, I have found this to be the overall MOST neglected area on almost everyone and unfortunately the underlying cause of most shoulder and neck injuries. Weakness in this area also contributes to lower back problems.

Babies are born with a concave curve in the spine reflecting the snuggled fetal position. Almost immediately, an instinctive impulse to "see the world" kicks in and the infant struggles to lift the head (or when being held upright, to thrust backward). This lifting movement strengthens the muscles supporting the spine in preparation for bearing the weight of standing and eventually walking. As the muscles strengthen, the spine realigns out of its former curve and into the optimal position to evenly and safely distribute body weight for upright movement.

Unfortunately, as we age, life's burdens tend to lean us back forward into the prenatel position, wreaking havoc on the discs and bones of the spine, while also stretching out and weakening the upper back and rotator cuff muscles. The resulting slumping position rolls shoulders and entire upper body weight forward, putting tremendous pressure on the lower back. I don't even need to start discussing how much damage this does to the lower back. It would be a conservative estimate to say that 75% of people have some type of lower back malady by the time they reach their 30th birthday!

I'm guessing, right this moment, your straightening up out of the slumping position you assumed to read this. You may also be lifting your rib cage, stretching out the chest, considering that pain you've between concerned about or the stiffness in your lower back.

Now settle back into your comfy little forward slump and think about your belly. The abdominal muscles are totally at rest in this position, while the lower back is both stretched and strained simultaneously. Ideally, in any upright position, the entire core, both front and back muscles are recruited simultaneously. If we could trigger tiny lights in each muscle fiber as it's fired, we would see a sparkling light show of constant movement around the core of our body as it balances the mass weight of the head, shoulders, arms, back and chest. So, if the majority of your day, the light show (especially in the abdominals) turns off....well, you really can't expect it to easily jump into action at command, much less display an amazing six pack at the beach!

By now, I hope the importance of addressing weaker areas of the kinetic chain, is starting to take it's rightful place of importance in your quest for improving your health and fitness. Even adequate breathing is constrained by the slumping forward position that compresses the diaphragm, preventing full aspiration of the lungs. Like most insidious bad habits, this one sneaks into our sitting, standing and moving norms and then strengthens its own cycle unless we actively work on reversing it. Follow the example of the newborn, "training" the weak muscles to "see" what they're missing out on, and you will most likely be physically rejuvenated while diminishing aches and pains, achieving greater overall strength and presenting a more attractive, confident stance. Like mom said, "Stand up straight!"

I include a variety of exercises, addressing upper back and shoulder stability in my client's training programs, as well as in my own workouts. I'll be introducing a number of these, complete with tips and pictures to assist you in proper form. Of course, an awareness of good posture usually arises when we begin to address this problem area. Hopefully, this will spill over into your everyday activities and help you develop a lifestyle conducive to strengthening your entire upper body for greater balance and strength.

Here's a great suspension exercise that targets this area:

1. Hold arms dirctly above head to find starting position.
2. Keep feet in that position and drop into a squat.
3. Use lower body to raise yourself up while lifting arms above head. Near top, start using arms to complete lift, while squeezing shoulder blades back and down.
4. Afer reaching top (shoulder blades squeezed firmly back and down) return to squat position and repeat.

Keep arms straight throughout movement. Use as much lower body as needed, then allow arms to start working when they are able.

A Tribute to My mother - Mom always said...

2011-05-08T07:14:00.000-07:00

My mother possessed a deep inner grace, beauty and strength. I thank God for mothers everywhere and especially for my own. I miss her dearly and pray that I might inherit her gentle spirit and pass it on to my own children.

At an early age, Mom told me, "God is love." Not only did she speak this, but she lived it daily. She also taught this to 2nd graders in her classes at the church we attended. I loved to join my mom at every church event even into my teen years. I helped her make little surprises for the students every holiday (mom's hands weren't very cooperative due to health problems, but her heart was more than willing). I gladly agreed when mom volunteered me to model in fund raiser fashion shows or attend a crafting bee for the up-coming white elephant bazaar. These are memories I'll always cherish and hold dear to my heart!

Me and Mom, Backstage Fashionshow Fundraiser
& Me with Silvana (just crowned Valentine queen) 25 years later

In the kitchen, mom patiently shared her tricks and favorite recipes. Before I knew it was supposed to be "work", She "let" me fix dinner. By my teen years, I just "wanted to". Thanks Mom, for teaching me the joy of giving! My sisters and I learned to hem garments and sew on buttons. These were difficult tasks for her because of her health issues. When we were young, she would have us thread the needles and watch and learn as she gave us hints. When we were old enough, she just handed us the job to be done!

I doubt my mother knew her words of direction and wisdom would live on long after they were spoken and I wish I could tell her today just how much I still rely on them and how much I love her and miss her.

In my life, first, as as a mother; also in my work life, as a personal trainer, PE teacher and writer my wonderful mother's influence lives on as I speak the works, "My mom always said..."

My mother was a very kind, thoughtful, caring, wise, God fearing woman. She had a massive stroke when I was only 24 years old and was bed-ridden for 16 years, unable to talk or feed herself until she passed away. Only the oldest of my 8 kids remembers Grandma before her stroke. There were many times I longed for my children to know my mother the way I had. Despite her inability to influence her grandchildren first hand, I realize now the tremendous affect she did have on their lives by all of her painstaking efforts in molding mine.

The lessons my mother taught have stayed with me and are the foundation for every success in my life. Her gentle patient leading and guiding followed by her infrequent and thus keenly felt admonitions have created in me a desire to be my best and give my utmost. My mother struggled all her life with health issues that originated at birth. Near the end of her life, my grandmother confided in me her desire for "The good Lord to take her home before her daughter."

Ellen Louise McGarvey was the only child of my grandparents that survived infancy. My grandfather, mom's father, passed away when she was only 20 so as my grandmother explained, "Your mother; she's all I've got left dear but I thank the Good Lord for every day that I have her. You see, she's been on borrowed time all her life. When she was born, they told us she wouldn't live to adulthood, but she did and raised you and your sisters and brother. I call your mother on the phone every day. She can't talk to me but I know she can hear me and that's enough."

Not long after that, My Grandmother passed away and soon after, my mom followed her to rest at last. I felt a keen loss but also a peaceful gratefulness that her many years of bravely accepting sickness and pain had ended. In my mother's and grandmother's words of wisdom and examples of courage, gratefulness and strength, I found guidance and confidence to fight the battles of life and lead my own children. Likewise in my daily walk, I feel my mother's influence directing me in my job as it passes on, influencing my clients and students. Like my mother who frequently said, "My mom always said......" I too refer back to "Mom always said...." and find the truths Mom and Grandma and most likely great grandmas, generations back pass on are ageless, timeless lanterns that lead us through the difficulties, the gray areas, the storms and the even the celebrations.

The last time I received a "Mom said..." is near and dear to my heart. It came through my sister, Lynn. I often go to my big sisters for advice, especially since mom passed away. I had confided to Lynn that I was nervous about a new Fitness Director position I had accepted. She told me that years before, upon opening her own beauty salon, Whispers On Wentworth, she had expressed her fears of this new undertaking to mom whose calm brave advice was, "It's your job, just do it!" Throughout the years, since my sister gave me this last, "Mom told me...." I have returned to that nugget of wisdom time and again during moments of apprehension, when facing new challenges.

My mother knew her job and "just did it" despite her life long health obstacles. Likewise, I aspire to take up whatever challenges life puts in my path bravely, in the confidence I've received through my mother's wisdom and encouragement. Everywhere, the words of mothers resound in hearts exerting an ongoing influence that literally shapes lives, societies and our future world. My mother's words will live on not only in my heart but will encourage, motivate and direct the lives of others as I continue doing my life's work, and referring back to "My mom always said...."

Shoulder Workout At Home

2011-05-05T09:27:00.001-07:00

This workout is a superset routine. I wanted to get done quickly and still have maximum results. For this type of training, one area rests, while another works. Then we alternate back and forth. This tends to keep the heart rate up so it's tiring. It works best with light to medium resistance. Otherwise, you'll run out of steam.

Super setting is great for busy lifestyles. It's also frequently utilized by body builders and figure competitors during "shredding" which refers to the time preceding a show when maximum bodyfat reduction with minimal muscle loss is the goal. Competitors may experience a reduction in overall strength during shredding because they are limiting calories. Using high energy, yet lower strength emphasis workout is ideal for their needs.

With a normal healthy diet, this type workout will help you convert (lose fat, while gaining muscle tone) to reach your goals in no time!

Alternating Exercises - 3 sets each. Choose/adapt resistance to complete suggested repetitions in good form.

Dumbbell shoulder press, squat/switch 40 reps

Alternate with:
Suspension squat/straight arm overhead raise 10-15 reps with good form
Clicking on picture below will take you to Kenetic Chain Post. Directions to preform exercise correctly are at bottom of post.

Tubing front raise 20 reps
Alternating with:
Rear dumbbell fly 20 reps each side

Dumbbell shoulder presses 15 reps
Alternate with:
Cobra exercise (hands free)
Face down on mat, contract abs, raise head, arms and feet. Hold 6 seconds. Rest and repeat 3 times

Tubing Lateral Raises
Alternating with:
Ball Exercise Crunches

Vitamin D Are you Getting Enough?

2011-05-04T11:22:00.000-07:00

Did you know almost every cell in your body requires Vitamin D to function properly?

Americans tend to fall short of their daily requirements. That's why it is added to our milk. How do you know if you are getting enough? Yes, there is a test doctors can use to check levels, however, nature provided a much better solution.

Take a walk every day!

Our best source of Vitamin D is sunshine. Sun exposure for short periods of time or in mild sun has many health benefits. Sunnier areas of the world have a lower rate of certain cancers because cancer cells have more vitamin D receptors and when the D attaches to them, it kills the cancers.

Are you still inside? Here are a few more great motivators to include a 10-30 minute outdoor stroll, gardening or ballgame in your daily routine.

Vitamin D plays a role in the production of insulin (blood sugar regulating hormone, deficient in diabetics).

Without sufficient Vitamin D, a bone disorder, rickets develops.

Vitamin D helps you maintain healthy bone density.

Sun is the only natural vegetarian source of Vitamin D.

Since the liver stores Vitamin D, summer exposure can supply us all year. Darker skin needs more exposure than lighter skin to create Vitamin D.

Read UK Research

Too much sun is dangerous so don’t “worship” the sun, just enjoy its benefits in small amounts!

So, how much is enough?

Get out of the sun before you see a visible change in your skin color. Some people notice a "hot" "tingling" feeling as a "warning" that they've had enough. To be safe. it is suggested you time your exposure. Choose early morning or late afternoon sun, but still be careful! Depending on your natural pigmentation, somewhere between 10-30 minutes, on one area (face, legs, arms or back) 3 times a week is adequate for most individuals. Since weather can be a deterrent, aim for as many days a week as possible. (Remember, Vitamin D stores in your liver for rainy days. Stash some away!)

Let me reiterate, if you are light skinned, you don't need as much sun exposure to get adequate Vitamin D stores in your body. Lighter skinned individuals should limit unprotected exposure to early morning or late afternoon and then only for 10 minutes or so, daily depending on the intensity of the sun.

Stuffed Portabella Mushrooms

2011-05-04T10:19:00.000-07:00

Upon request, I'm giving you my first recipe. My goal with this was to surprise Brian with a great meal but NOT have him guilting over the calories.

Marinade 4-5 Large Portabella Mushrooms(1 Package)in:
2 cloves of garlic
1/2 cup red wine
1/2 cup fat free Italian dressing
1/4 cup Portuguese Pepper (or add your own zesty red pepper to taste)

I marinaded mine in a locked container, in cooler, while driving to Maryland. They were probably in marinade at least 2 1/2 hours.

Pre-heat oven - 350.

Crumble and mix together:
2 medium packages of fake crab (about 1 pound)
1/2 cup bread crumbs (plain, unseasoned)
1 tsp Cajun season
2/3 cup egg whites

Move Mushrooms from marinade to baking dish (set aside marinade)

Stuff Mushrooms with mounds of fake crab mixture

Sprinkle tops of mounds with breadcrumbs, then sprinkle each with Cajun seasoning

Pour marinade around mushrooms in baking dish

Important! - Every 15 minutes, open oven and use a spoon to drizzle marinade from bottom of pan over each mushroom.

Bake 45 minutes (or until mushrooms are soft)

I served this with:

Spinach Salad garnished with tomato and Mandarin oranges; topped with fat free Raspberry Vinaigrette Dressing

Seasoned Wild Rice (no butter added)

Fresh Steamed Asparagus (tied and steamed, standing; served in center of plate of rice)

Strawberries and Cantaloupe layered with Lite Whipped Topping

I prepared the rest of the meal while the entree was baking. That kept me near the oven for basting. Everything was delicious and since it was just the two of us, we had lots of leftovers!

2011-05-03T18:44:00.000-07:00

Home Workout - Chest Strength/Muscle Growth

Superset 2 exercises - 3 sets each

Dumbbell chest press on exercise ball - 15 reps
Alternate with:
Exercise ball crunches using tubing for extra resistance - 20 reps

Tubing fly - single arm - 12 reps, each side
Alternate with:
Tubing external rotation for rotator cuff strength - 15 reps each side

Suspension pushups (or regular) - to failure
Alternate with:
Kneeling opposite arm/leg raise - 20 reps

This workout focuses on strength and hypertrophy (muscle growth). The suspension push up recruits stabilizers. The arm/leg raises develop balance and core strength. The rotator cuff muscles are unseen, yet integral shoulder stabilizers that affect chest, back and shoulder movement.

Training Tip:
Warm up with a light weight dumbbell chest press. Choose a weight that you can preform 25-30 reps of. 2 sets - rest between.

Diet Tip:
Beans and peas - incorporate in after workout meals. They are typically 1/2 carb and 1/2 protein. Season with interesting herbs, etc (garlic, onion, parsley, basil, cilantro).

2011-05-02T19:03:00.000-07:00

Gym Workout - Back Strength/Muscle Growth

3 sets each, rest between sets

D-handle bar lat pull down - 15 reps (adjust resistance accordingly)

Low rows -15 reps

Smith machine pull-up to failure: kneel on floor head BELOW bar n use to of feet to give slight assistance. To set up, stand by machine and set bar to chin height approximately. *Make sure your knees are in front of bar (when kneeling), head below it and suck your belly in to protect and strengthen abdominal muscles.

Alternate these 2 exercises without rests between sets:

6 second static crunches - 6 times

Light weight dumbbell rows - 25 reps each arm standing on opposite leg (beginners keep other hand lightly touching wall or exercise ball till better balance is achieved)

This workout focuses on strength and hypertrophy(growth). The last two exercises are added to develop balance, recruit stabilizers and focus on neuromuscular development in the core. They may get the heart pumping a little too, if done quickly!

Weight Loss Tip:
Follow workout immediately with 20+ minutes of cardio.

Diet Tip:
Eat within 1 hour a meal containing-
Complex carb
Protein
Vegetable

Knowing Myself

2011-05-02T08:36:00.000-07:00

Everyone has their own obstacles to overcome and knowing at the starting gate that obstacles will be part of the course helps me to stay on the track without getting "tripped up" and also helps my confidence. My ever-changing schedules are accommodated by daily/weekly short term planning. Another obstacle, discouragement is one of my biggest enemies! So I will plan also with that in mind.

I find myself sometimes overwhelmed and "paralyzed" while trying to decide which seemingly worthy need should take priority. Knowing this about myself, I'm always "in training" to squelch the pressure of others and stick to my best estimation of the most productive course in the bigger scheme of things. Stepping back and reminding myself of this whenever I begin to waiver is of inestimable value to me. I look back at my most productive times, most difficult times, and least productive times and I know that I am much more successful if I create and follow my own path in life, rather than allowing others to toss me around like a feather in the wind.

I shouldn't be inflexible in scheduling or accommodating the needs of others. I have to admit, I love helping! However, it does mean I must not let demands or requirements of others guilt or stress me out of doing what I think I should be doing. I know that I have a strong internal desire to please others and I also know that there is a personality that has a strong desire to control the actions of others. These two types of people can either balance each other out or...not. In a healthy relationship, the "pleaser" shows the "controller" how to utilize their qualities without using up or stomping on others inherent abilities. The "controller" encourages the "pleaser" to stand up for themselves and not be swayed by others demands.

I realized long ago, that a person's greatest strength is their greatest weakness. This makes perfect sense because our inherent abilities can be "used" mindlessly or "utilized" purposefully. My desire to please can really get me off track. It can be the cause of much unnecessary guilt if I worry about not doing what would please others. On the other hand, my desire to please makes me naturally compassionate and supportive of others. It makes my job (assisting others in improving their lives) a true joy. The perfect balance requires me to define clearly the difference between my true responsibilities and the desire to appease others. As long as I can ground myself by defining my responsibility, I find it easier to "just say no" to my desire to appease others unnecessarily. Let's face it, the only time I am good at being tough, is if I know it will help someone. I have to evaluate what is truly helpful and what is just wishy washy enabling of others in their areas of weakness. As a trainer, as in life, this is an invaluable part of the process of being my ultimate best!

Utilizing the 21 day habit theory, I have decided to daily consider 2 areas to help me succeed:

1. Keep checking, rechecking and adjusting my schedule to insure time for workouts and writing are included.

2. "Stick to the plan" despite any temptation to toss it out for the sake of pleasing someone else.

By doing this I aspire to learn a habit that helps me to be successful not only in this pursuit but also in future endeavors.

Your Application of This Principle

Now it's your turn.

1. Consider what obstacles you may encounter. Make sure your plan accommodates adjustments for those obstacles so you aren't blind-sided and thrown off track.

2. Establish your personal inherent abilities and how they may be "utilized" as a productive strength in your training. Now accept how they might be "used" in a negative way and consider a plan to recognize and avoid that possibility.

3. Start your 30 day plan of establishing a habit or habits that will make you not only more successful in this training effort but in life overall.

4. Anticipate stumbling a bit, when implementing change. If you get tripped up, just adjust your stride and get back on track!

Remember that change and development require planned training, however maintenance requires a changed lifestyle. When we change, develop, and grow, the landscape of our life changes overall and it can and should influence who we are, and what we become. These building blocks of change can be positive or negative. View them as part of the structure of your life and realize that they can be part of you becoming a man/woman of greater strength, influence and purpose in every area!

Setting A Goal

2011-05-01T19:04:00.000-07:00

I desire change and change usually follows a set of steps that typically go something like this:

1. A desire to achieve something
I desire to improve my current fitness level.

2. A realization that it can be achieved is arrived at, accompanied by thoughtful questioning of "how to" complete the task.
I am always more committed to a task if I can see some greater good to others so I will record my experience. The feeling of being productive combined with the accountability factor will increase my motivation to be consistent.

3. A commitment to move forward takes place and is possibly confirmed by some outward action.
I posted an entry to mark the beginning of my commitment.

4. The goal to be achieved is more distinctly defined.
I have reflected on my goals for several days. I tend to be over-zealous when training so it is important that I set my "bar" of achievement realistically. Since my goal is two-fold in nature (training and writing) I have to intertwine the goals realistically. Here goes:

Training - Increase Muscle and reduce bodyfat primarily by conversion (not weight loss) Final bodyfat goal - 16-17%. Current bodyfat is 21% (I may lose a few pounds but the primary goal would be to increase lean mass; ie: muscle) I expect to allow approximately 6 months to reach my goal. Although I could lose the bodyfat in much less time through more extreme dieting and cardio workouts, and then try to gain the muscle mass afterward, I know that a woman my age cannot gain muscle as quickly as others and the higher bodyfat will actually make gaining muscle and maintaining strength easier. There is also a greater risk of losing muscle if I drop bodyfat too quickly and I LOVE MUSCLE! I'll explain why later. It deserves its own entry!

Writing - Motivate others by making frequent entries that cover many aspects of training.

5. A plan conducive to completion is created.
Take my bodyfat and weight and create a goal (see number 4 above)
Begin daily training and eating optimal diet.
Set ideal times for training and writing to avoid having either goal "slip through the cracks".
Start recording my workout and diet to post.
Actively publish my blog to others in diverse ways.
At least once a week, delve deeper into some aspect of training.
Make monthly assessments of weight and bodyfat and explain their relevance.
Make weekly adjustments to my plan as needed.

6. Possible obstacles are identified and premeditated so that they may be more easily overcome.
I know my schedule changes frequently and that my workouts and writing times will have to be adjusted, rather than skipped altogether.

The first step in my training, defining a realistic developmental goal, has been accomplished. I took a caliper bodyfat test today and did the math to decide what my goal is. I'll start my workout regimine tomorrow. Eating appropriately for my goal is second nature for me but I will spend time in future blogs outlining it for others. My actual training plan is to devote a portion of time daily to resistance training of at least one bodypart (5 days a week). I'll detail my plan in future entries.

Cardio will probably only be 2-3 times weekly because I don't have any real weight loss goal. My purpose in cardio is to develop/maintain cardio-respiratory fitness. I have asthma which has a less negative effect on my quality of life as long as I keep up my cardio. To achieve this, I'll utilize a combination of jogging and practicing new choreographs for Zumba. I am planning to run a 5K in a few weeks so jogging should be at the forefront presently.

Worthwhile pursuits are much easier with a plan. I have a base structure in place. I still need to lock down best time of the day to train and write. I'm leaning toward morning for both because mornings have the least conflict for me currently but as a trainer, my schedule is constantly rewriting itself. Trainers train at the times that work for clients. This requires flexibility. Like most people, I find it much easier to stay on track if I have a specific time of day devoted to developing my fitness goals. The constantly changing schedules I keep are probably my biggest obstacle to success at consistent training. The plan will have to be reevaluated and adjusted depending on how it works in practical application as these changes in my circumstances occur. Some expected changes are:

Presidential Fitness testing time requires extra work
Two new training groups probably starting in the next few weeks
School lets out soon (additional kid duties)
Teenager has to dropped off and picked up from driver's ed class
Online training should be up and running within the next month
New Zumba classes will probably be starting

Now that I have defined a realistic goal, created a workable plan and have determined possible obstacles, I'm ready to begin. I'm eargerly anticipating having alot of fun and a great outcome!

Follow Me to Fitness

2011-04-27T09:26:00.000-07:00

I recently reached a pinnacle of life; my 50th birthday. But another pinnacle has been conquered. I can proudly say that I have not only given birth to 8 children, I survived 30 years of parenting them. My oldest turned 30 today. He said to me on the phone, "I guess I'm at the top of the hill now."

I chuckled, replying, "No son, I am and at 50, you KNOW you're heading down!"

His woeful, yet humorous response was, "As out-of-shape as I am, I'm going to be a wreck when I'm 50."

I reminded him, as any good trainer/mom should, "Don't worry son, you have an entire 20 years to shape up before the descent."

Since I am officially heading "downhill", I've decided to start the trip off right. I'm embarking on a new personal challenge. Once again, I'll be logging it here on FeelBetterFit Blog. It will be mingled with my trainer's knowledge, supported by professional references and delivered in faith because that's what I'm about. Use my entries to inspire and guide you to make positive changes toward a more healthful lifestyle.

Healthful Living has two components: Change & Maintenance

My plan is two fold.
1. Change
Set a goal and log my workouts and diet. I will utilize assessments to provide measurable results, working toward a specific goal of changing my current fitness level.

2. Maintain
Rather than stop upon reaching a desired outcome, I will share personally how I maintain good health by logging my maintenance plan: healthful living that is a way of life, not just training.

Why am I doing this?

Sharing the way I view life, health, exercise, diet and even temptation, I can arm others with tools to live life more "abundantly!" I learn always; change always; grow in grace always. I am not the person I was thirty, twenty, ten years ago. In fact, I'm not the person I was one year ago or even yesterday!

In life, as I approach obstacles, I tend to view them in a trainer's mindset. Physical training, spiritual training and even intellectual training have many similarities and shared elements. I believe that "practicing" overcoming obstacles in any area can help fit us for the others. In my entries about forming a habit, the concepts of the strengthening of will power and the scientific data backing it are explored. Take a look at these posts, if you haven't done so yet. Training in general, in any area of life will increase our capabilities and make us more useful while also changing who we are and how we think, act and preform everyday tasks. As we "practice" any behavior, it becomes a habit and requires much less effort. Life gets better! We have improved!

All training can be broken down into a series of choices. A student chooses to take a course; show up for class; listen to the professor, study the material, take the exam and hence receive the reward of understanding new concepts and possibly earning a certificate or degree. A child chooses to listen to a parent's instruction; follow it to their best ability; ask questions; take suggestions and eventually they become capable of preforming everyday duties with ease. If we make choices to push through any new activity everyday, it gets easier and we get better at the task. We receive the reward of growing and changing in positive ways. The process of training, although sometimes difficult is almost always rewarding and builds our confidence in our ability to improve who and what we are.

Each day circumstances present themselves and we are changed by them. The outcome of that change is a result of the choices we make. Those choices become stepping stones, or gravestones. Some we build monuments with. Others we mount as jewels. We may lay new paths, create havens, inspire with beautiful mosaics and design bridges that carry us over obstacles. Hopefully we never use them to cast at others. If we step back a bit and view the choices of our lives as stones, we will see an ever changing landscape we are building; a city with many gates and gardens. In my life, I strive to build on a foundation "not made with human hands" and to take direction from The Master Builder. My choices in placement of the precious "stones" that build my life must be guarded and placed with care, for

I am not my own. I am "bought with a price!" I Corinthians 7:23

In the center of my life, I hope that others may find a deep wellspring of life flowing from My Master and that this city, by His grace might in some way fulfill the commission to be a "light of the world" Matthew 5:14

Be forewarned though that in any "city" that a life of choices has built, there are many crooked paths, broken walls and poorly erected edifices. Mine is no different. I easily get discouraged when I see them but I have to focus on the repairs and new construction, and acknowledge that even my mistakes and failures are all a part of what has made me who and what I am. So, should you "Follow Me to Fitness", take the advice I gave my son, and start repairing things with a positive "Moving Forward" attitude. Refuse to give in to self-defeating thoughts. People change and you will be different next year than you are today. If good choices are included between now and then, what can you expect? Change is inevitable. The nature of that change is not!

Use the principles and examples I give to improve your fitness, your will power, your confidence and your spiritual life. Make your experience, one of personal growth, viewing your own life's "city" of choices and don't get too reliant on me, but develop yourself, always looking up!

"I will lift up my eyes unto the hills, from whence cometh my help. My help cometh from the Lord, which made heaven and earth. He will not suffer thy foot to be moved: He that keepeth thee will not slumber." Psalm 121: 1-3

The Science Of Forming A Habit

2010-03-18T15:13:00.000-07:00

How are habits formed? How long does it take to establish them? It takes only three weeks to train the body into a new habit or thought pattern. That’s right! Repeating a behavior for twenty one days will establish a new “habit”. After that, the body will not have to make a concentrated effort to follow through. Hence the name for this blog - 21 days

Here's the scientific basis of the 21 day theory:

From the Aristotle blog:

"Dr Maxwell Maltz wrote the bestseller Psycho-Cybernetics.
Originally a Plastic Surgeon, Maltz noticed that it took
21 days for amputees to cease feeling phantom sensations
in the amputated limb. From further observations he found
it took 21 days to create a new habit. Since then the '21
Day Habit Theory' has become an accepted part of self-help
programs.

Brain circuits take engrams (memory traces), and produce
neuroconnections and neuropathways only if they are
bombarded for 21 days in a row. This means that our brain
does not accept 'new' data for a change of habit unless
it is repeated each day for 21 days (without missing a day)."

This quote is referenced from a blog that is no longer online - http://www.aristotle.co.nz/library/series.aspx?seriesId=61

However, Maxwell Maltz book is available from Amazon. I found this quote on the blog entitled A Secret of Transformation:
"the 21 day concept comes from Maxwell Maltz MD, who wrote a mega-successful book in 1960 called ‘Psycho-Cybernetics.’ This book was a pivotal influence on many self-help gurus, and one reviewer on amazon says: “This book effectively condenses the entirety of the self-help field.”" Italics added
http://74.125.93.132/search?q=cache:rmNR9ymQ_m0J:astrologyforthesoul.com/newssecrettrans1.html+maxwell+maltz+aristotle+blog&cd=13&hl=en&ct=clnk&gl=us

21 Days Update - The Start of Something Much Bigger

2010-03-17T11:30:00.001-07:00

My 21 Day challenge and this blog began on Valentine's Day, February 14th, 2010. It's been 4 1/2 weeks, 32 days. Although I expected to start a good habit, I had no idea the magnitude of positive impact it would have on me. Every area of my life seems to have started an overhaul of spring cleaning! My work, my relationships, my home, my health, my emotions and my spirituality have been super charged with confidence and energy.

I didn't realize this at first. Truth be told, I was a little worried because my original "habit" started to change and transform but the transformation was for the better! As I added the strength training, it was with an attitude of "slow and easy". Surprisingly, I've done much better than I expected and have not only kept jogging while adding the strength training, but have raised the bar a bit.

The fire was lit. Many things were changing for the good but the most important change and the one that empowered all the others was a sense of confidence and determination to "Better My Life" by taking care of me! When we commit to making our needs a priority, we find other areas of our life begin to transform for the better. It requires a little bit of "selfishness" or so it seems, but ultimately what we do for ourselves, if reasonable, starts a fire that warms others. We begin to see the potential of a future harvest for the seeds of personal growth we have sown.

For me it started a few days before the 21 Days Jog/Blog started. I sat up in bed one day and said, "I want to feel alive again!" "I've been struggling with too many things for too long." So I thought back to a time when I felt better and I seriously considered what elements had changed in my life. I realized that I had not been making my choices with strength and power as I had in the past. My fire had gone out and my confidence was under attack continually. In my pathetic state, the "strong me" inside was trying to get out and the "scared me" was getting in the way! I HAD to do something. I wasn't going to give up until I felt "Alive" again! So, calling on my spirituality, I stepped out in faith and with much prayer and determination, set out to uncover and "spring clean" areas in my life that were out of sync.

My health and fitness were formerly at the top of the priority list and that's where they have been returned to! The biggest factor in all this is my faith that if I am doing what I should be, everything will work out right. "Right" isn't necessarily what we expect, but if we change our perspective to one of "watch and wonder" what will happen next then God's grace will be sufficient!

A few days after this decision to "get back my old fire", I visited my daughter who suggested that I start writing a fitness blog. As she pointed out, "Mom, you can only help a small number of people, as a personal trainer, but think about how many people you can reach online with your knowledge and experience!" And so began this venture.

Listen to the "still small voice" within you. It takes some effort! It may require delving into areas you would prefer to avoid. It may require saying "no" to some things and saying "yes" to some others. It will not necessarily be all good and fun. Will power must be enlisted for positive change to take place. Put up the fight against discouragement. Take a stand to be a better you! Stand in the confidence that your determination will pay off not only for you personally but for everyone in your path!

Nothing worth having comes without an effort!

Improve Your Will Power Management!

2010-03-14T16:34:00.000-07:00

Will Power is like a muscle, in that, exerting it reduces capacity for use temporarily. On psychologytoday.com, Timothy A. Pychyl, Ph.D. Associate professor of psychology at Carleton University, reports that multiple tests show participants ability to utilize willpower diminishes after a trying task.

Is it possible that the brain, like a muscle requires a period of recovery? What does this mean in practical application? How does this affect our ability to improve our diet or stick to an exercise regimen?

Establishing a habit requires will power. Much like physical energy output, the degree of the effort one can muster may be limited, especially if other areas in life are requiring self regulatory effort simultaneously. When making healthful living changes, the best choice is to keep them simple and realistic.

Small changes require less will power allowing us to see them through until they become mindless habits. Once established, willpower is no longer required and we can focus on the task of developing a new healthful change. More difficult tasks, like adhering to a new exercise regimen can be accomplished by utilizing all available resources. Limit your necessary output of self regulation by joining a group or hiring a trainer. Until the habit is firmly established, reduce outside stressors that may zap your will power supply.

Dr Pychyl also reports that will power like a muscle, may actually strengthen with use!

"Studies provided evidence that physical exercise programs led to decreased smoking, alcohol, caffeine and junk food consumption, and even reduced impulsive spending, watching television and the tendency to leave dishes dirty in the sink!" http://www.psychologytoday.com/blog/dont-delay/200902/self-regulation-failure-part-2-willpower-is-muscle

Gradually striving toward better activities and more healthful diet choices, you can confidently look forward to a more fit future, a stronger will power and a healthier, happier tomorrow!

Good Habits / Bad Habits

2010-03-10T15:50:00.000-08:00

Man is a creature of habit. The inherent need to establish routines in life is inescapable. Habits create structure. Structure creates a sense of well being. Having a degree of structure in life gives you the security of having something you can rely on. In a grounded environment; one with certain non-variable elements, you are suited to face the unstable, yet inevitable challenges of daily life with confidence and strength.

Anchoring behaviors can be building blocks for positive living.
Regular mealtimes
Work schedules
Group of family scheduled recurring activities
Private reading/sports/hobbies

Or During stressful times of uncertainty, they may be crippling crutches!
Comfort eating
Substance abuse
Impulse spending

Cherished, yet possibly injurious to our health and happiness we subconsciously depend on the feelings of familiarity associated with these crippling crutches. We may even find ourselves helplessly at the mercy of our “vices” when facing stress. Many times our circumstances plunge us into a life of uncertainty or instability. During those times, habits (which are very reliable and secure to us) may be our only security and comfort, regardless of whether they are good or bad.

It is vital to recognize bad habits and not dismiss them with an attitude of "well I'm just that way". As we start to understand why we do some of the things that are less attractive, we can begin to work toward recovery from the grip they have on us.

If you have struggled with gripping habits and desire to be freed from them, there are several things to do.

1. Adopt an atitude of awareness that you can escape the things that grip you.
2. Begin to develop good habits to replace bad ones.
3. Remove as many triggers to the bad behaviors as possible.
4. Get outside support to assist you.
5. Utilize faith in a higher power!

Determine to keep getting back up and trying again every time you fail. Look at each "fall" as a learning opportunity. The difference between success and failure is often a matter of perspective.

Failure says, "I can not."
Success says, "How will I do this? Why did I fall? What shall I try next?"

Habits Create Stability In Our Unstable World

2010-03-07T15:14:00.000-08:00

Have you ever used an exercise ball? When you first sat down, were you eyeing for an anchor to grab hold of? With hands on the ball, a few bounces will suddenly give you confidence. Your brain will find your body's center of gravity and your muscles will quickly, easily stabilize on this unstable surface.

We use our muscles and the ground beneath us to maintain our center of gravity and keep from falling when standing, walking or even jogging. We learned to center our gravity at a very early age and depend on it effortlessly most of the time.

Finding your center of gravity takes no thought. It is a successfully acquired habit!

hab·it1 /ˈhæbɪt/ Show Spelled[hab-it]
–noun
1.an acquired behavior pattern regularly followed until it has become almost involuntary (definition from dictionary.com)

When establishing a new habit, there is a time of learning and falling, much like a baby taking its first steps. Determination to get moving keeps the child trying and once the skill is mastered, a whole new world is available. The child has learned a "habit" of finding its center of gravity and now can do it without much thought. It's time to focus on bigger and better things!

Eventually, behaviors repeated require no effort and become "comfortable". We mindlessly "fall into habits" when our conditions are unstable, unreliable or requiring extra self regulation from us (see Will Power blog entries). An example would be "giving up on the new diet" (returning to familiar eating patterns) when other demands tax us. When we are stressed or focusing intently in any area, we will search for an anchor of one type or another. Our old established eating habits mindlessly comfort while we focus on a trying task.

Once enough effort is placed into developing healthful eating habits, they no longer require thought and we naturally maintain them while exerting energy in other areas. This doesn't mean we will never go back to bad eating habits. A trigger such as family holiday feasting may shift us back into the old eating style, however with a little will power and focus, we can easily return to our "better eating habits" again!

It's best to keep diet or exercise changes simple, possibly one small change at a time until it has become mindless. If we gradually add new habits guarding them until they are firmly established, we will ultimately reshape our lifestyle and like the baby who has mastered walking, each new habit will open up for us bigger and better things!

Adopt a child-like determination in your quest for developing good habits, with the surety that once created, they will be anchors for you in an ever-shifting world of uncontrollable circumstances!

Day 21 - Finally Completed The Challenge!

2010-03-06T21:56:00.000-08:00

What NOW???

I have made it for 21 days and I feel very accomplished, but I have to admit, I feel a little bit like I'm done. I know that's not a good thing.

Here's my advice to anyone using a 21 day cycle to establish a new habit:

1. Make sure you have a maintenance plan in place.

2. To make this a beginning, rather than an end, start counting another 21 Day cycle.

3. Raise the bar by adding to your original challenge in a related way.

You should increase your existing challenge to avoid losing your barely established habit or add a related challenge. This will keep you engaged and interested.

To add to my challenge, I am going to start a new weight lifting program, while continuing to jog (with or without Jasper - probably a little of both)

Keep reading and learn more about how to change your life through changing your habits.

Future Posts Sneak Peak

Kathryn's Favorite Exercises
More About Habits - Good & Bad And How They To Manage Them For Success
Helpful Training Tips
Training Myths Dispelled
Helpful Links
Debi's Delicious Nutritious Meals
And Much MORE!!!

Day 20 Look For Flowers & Enjoy The Process Of Change!

2010-03-05T15:40:00.000-08:00

Jasper's still mending, so I'm alone for my jog. Two things happened.

1. I was physically challenged a little. I didn't get any breaks (without Jasper to mark every sign-post). This was good for me. It showed me what I was capable of. Gradually increasing challenges is rewarding! I feel accomplished!

2. I was more aware of my surroundings. It was a beautiful day. Without distractions, everything came alive for me and I noticed the spring's first flowers. It was uplifting after such a harsh winter.

Did I lose a jogging partner or was I blessed with a chance to relish a beautiful day?

Perspective starts with thoughts and choices. I chose to accept my change and look for good in it and my thoughts followed my decision. Are there any decisions or thought changes that you can make to create a better perspective?

The bottom line is, you can't change your circumstances, only the way you react to them!

Day 19 - Following Through Without My "Workout Partner"

2010-03-04T17:08:00.000-08:00

Sometimes your workout partner can't make it.

Sigh...Jasper can't make it today. He's injured his paw. I'm not sure who's more disappointed. Probably me. :-( I took him for a short walk, satisfying his desire to keep up with our new habit. Afterward, I trudged off on my jog alone. Despite my initial discouragement, I really enjoyed my private jog!

When taking up a habit that we share with others, adherence must not be dependant on those around you. Take personal responsibility for your actions.

Don't "blame" anyone or anything that changes your circumstances, allowing it to become an excuse to quit.

What are you depending on?
Praise, Companionship, Competition, Reward, Camaraderie? Motivation is good, until it becomes dependence. Eventually, we have to take off the training wheels and struggle a little if we're going to ride on two wheels. Overcoming our despondency/obstinacy will become easier if we remember that once we learn to ride a bike on our own, we are on our way to a place where we can sit back and "feel the wind in our hair".

In the development of any habit, it's crucial to recognize the dependencies we are creating and free ourselves from them. Despite the temporary fears and discomforts we may experience, for a behavior to truly become second nature, we must conquer the awkwardness accompanying the removal of our "training wheels".

I've always said necessity is the mother of invention. Be flexible if you have to, but don't veer off path.

Use your 3 step Guidelines:
1. Celebrate Success - You have learned some important skills and come a long way already! Turn your focus away from your discouragement and Celebrate how far you have come! Don't lose the ground you've gained!
2. Learn from your mistakes. - Developing a habit requires a degree of Learning about yourself. If we aren't willing to see ourselves realistically, we WILL start to blame our circumstances or worse, those around us. Whenever you find yourself blaming, you can be sure you are not taking control of the situation and/or are being stubborn and reliant on your surroundings. Make your own choices and do what you must to accomplish your goal.
3. Keep Going Forward! - Time to muster up an extra dose of will power. When the going gets tough, the tough get going. Success and failure may be a choice away from each other. Ultimately, you make the choice. Make it and Keep Going Forward!

Day 18 - Running In The Rain

2010-03-03T15:40:00.000-08:00

Inclement Weather
Rushed home again for a short jog. Rain was falling gently. Cringing at the spray of muddy water from a passing truck, I decided I jog it alone today. Sitting at the front door to put on my old running shoes I heard Jasper's demanding bark. "Fine, you can go too."

I don't wanna!!!
We took a better route to avoid traffic but still got 1 1/2 miles in. My new route took me up a steep hill. I started to think about cutting it short. It seemed difficult. Then I thought more and realized it wasn't that hard. I just didn't want to do it. I was thinking about getting home quickly, rather than enjoying the moment. The rain was actually nice! The path was pretty. I was the problem!

Sometimes, we just need a change of attitude.

For as he thinketh in his heart, so is he...Proverbs 23:7

Day 17 - Determnation is setting in!

2010-03-02T16:41:00.000-08:00

Strongly Determined To Succeed!I remember this attitude. There was a time when I would jealously guard my workouts and jogging. I was a little selfish about it sometimes. Guess what? It feels good to get that feeling back again. Taking care of yourself IS important. Allowing the world to take your life away from you is not healthy. It's actually somewhat pathetic. Of course, emergencies like broken thumbs always take precedence. However good habits, like exercise, rest and eating nutritious food deserve a place of importance in our lives and we have to put them there!

Still stressed out about missing yesterday and keenly aware of the risk of derailing now, I was determined not to miss today! I had a very short window of time to quickly drive home and jog. I knew putting it off would be risky. It might rain and would probably be dark when I got home later....make the decision fast - do it!!!! OK, so home I fly, change, jog, change again and fly to the appointment.

Now I'm home and I am SOOOO glad I jogged! When in doubt, exercise! It's almost always the best decision. Start to guard your fitness commitments jealously. You deserve to. If you don't invest in your future well being now, not only you will pay the price but those you love will also.

I'm Celebrating a success that came very close to being a failure.

I Learned today that I'm getting too comfortable. I need to plan ahead daily or I may miss a day and I will be sorry if I do!

My confidence is growing and I am even more determined to Keep Going Forward!

Day 16 - Stuff Happens, Get Back Quickly! (emergency)

2010-03-01T22:24:00.000-08:00

Allowable Exceptions and Importance of Recovery.

I spent a good part of the day getting my kid's broken thumb x-rayed and into a purple cast. I had to work before and after the unexpected event. Yes, stuff happens. It's OK. I had my son walk Jasper and although I felt really bummed about it, I skipped a day.

I'm actually glad I felt bummed, that means it's already becoming a part of my day!

It's vital to get back on track immediately should an emergency interfere with your 21 day Habit Forming Stage. Should you face an unavoidable interference, make every effort to immediately resume the task!

Derailing
Sometimes a "derailing" can occur from one lost day. If it does (or has happened to you in the past) start over! Studies show that the more times we attempt something, the better our chance of succeeding becomes. Why? We have learned something to avoid or overcome in each failure. Our persistence in trying again makes the difference.

So should you inadvertently derail, remember the old adage; "If at first you don't succeed, try, try again!"

Learn From Your Mistakes

Day 15 - My Motivation

2010-02-28T16:28:00.001-08:00

I'm starting my 3rd week. If the scientist are right, by the end of this week I will have established a new habit. I would have to say by my own observation, my chow, Jasper has already established not only a new habit, but a rather demanding attitude. He demands his daily jog!

My desire to inspire others is a great motivator to stick to this and to log my progress. Actions with purpose give us confidence and strength! I hope to continue my habit forming quest with the goal of overcoming my own health issues to motivate others.

While the typical fitness professional lives an active lifestyle and practices what they preach, most have not dealt with major exercise obstacles first hand. Despite the painful and sometimes debilitating effects on my life that I've experienced while battling Fybromyalgia, I still am grateful for how it has "leveled the field" for me. It's as if I am....well, out of shape. My body does not respond well to exercise. I have to use all my training knowledge, combined with extreme self-control to stay fit and active. I battle discouragement as I deal with a body that won't cooperate. So many techniques that I implemented in training others, I'm now utilizing on my own health quest. My new cognizance leaves me with a conviction to take what I've learned and teach, motivate and inspire others to conquer their seemingly insurmountable fitness and health obstacles one day at a time, one small change at a time.

Day 14 - Peace and Confidence

2010-02-27T22:00:00.000-08:00

It's Saturday, Feb 27th - Everyone is coming to my house and I have a REALLY big family. I squeezed in the jog just in time to jump in the shower before the kids got here - shew! I left my music off. Sometimes I just need quiet.

What a beautiful day with my family. After everyone went home, I rested peacefully. I feel accomplished and happy!

Sticking with a commitment makes other areas of your life better too!

Day 13 - Savor the Good Days

2010-02-26T21:05:00.000-08:00

It's Friday, the 13th day of my jogging, but no bad luck today. Fridays I teach PE and usually shop for the weekend on the way home. I don't typically have clients or classes. This Friday, my wonderful husband got off early so we met for lunch and then made a grocery trip before heading home.

By the time I got home, Jasper was patiently waiting for his walk and after getting groceries in and put away I quickly dressed for our winter jog. I was determined not to let a day get skipped so I had to hurry. It would be dark soon. I finished with time to spare and took my excited little poodle down the street and back too. Almost ready for the weekend. :-)

Some days exercise feels really good. It's important to savor those days. Enjoy them and log them in the happy memory bank for future retrieval. When exercise is more difficult, remember the "good days" and just get through the tough ones. There will be more good ones soon and at least you will have accomplished something despite the discomfort!

Don't give up. Keep Going Forward!

Day 12 - Face the Wind Bravely!

2010-02-25T11:27:00.000-08:00

Cold, windy bursts press against Jasper and I as we plunge forward with determination. There's a strange parallel between overcoming the obstacles this winter weather has brought us and and bravely conquering the storms of life. My mother used to say, "If you don't like the weather around her, just stick around awhile." Virginia is notorious for drastic change.

So too, when we take on a new challenge, we will face "changes" daily in the conditions that surround us. Enjoy the warmth of a sunny day and appreciate it especially after cold snow and flooding rains. Remember to count the blessings of life while accepting the "rainfall". The cruel whipping wind chills me today but wind moves on, weather changes and so does life.

Start each day with gratefulness. Live it in kindness.

Celebrate Success. Learn From Mistakes. Keep Going Forward!

Day 11 - Utilize Multi-tasking with cardio activity.

2010-02-24T12:41:00.001-08:00

As my body gets accustomed to the activity and my chow learns to be more cooperative, jogging becomes more relaxed and I'm feeling "settled in". When a habit starts to become more "mindless" or requires less thought, spicing it up with something you enjoy is a great idea.

Reading a daily devotional during/before cardio is my "spice". I used to do this during my warm up walk before jogging. Now I read my devotional, then listen to my devotional music. This has a dual benefit.
1. It gave me something to think about (so I'm not thinking about jogging, lol).
2. I know have two productive objectives side by side, complementing one another.

As I've added a spiritual element, my faith to face life's challenges is refueled in my daily runs. My commitment to see it through has doubled with the extra benefit added.

Other "spice" ideas to overcome cardio boredom:
Make a play list of your favorite songs on an mp3 player.
Tune into a favorite talk show with a walkman type mp3.
Download audio books.
Learn a foreign language.

Day 10 - Overcome the "Too Busy" Temptation!

2010-02-23T11:11:00.000-08:00

So far, this has been the most difficult day to complete. I feel fine, but I have a lot to get done today. As a trainer, the most repeated reason for not exercising is I don't have time. It's not an excuse, rather a perspective.

We must make time for the things that mold our lives, lest our lives begin to shape our future in opposition to the path we desire.

Take time to consider the times in your life when you were the most industrious. During those times, were you enslaved to circumstances beyond your control? Probably somewhat; that's life. However, you most likely spent time and energy in activities that enlarged your life experience; fitness, education, sports, hobbies.

Pursuits that may be classified as selfish are actually essential to our productivity in other areas of our life. Without them, we become over-taxed and our responsibilities become a burdensome drudgery. Our confidence and energy levels begin to drop and every task becomes more difficult.

Making a 21 day commitment to this new habit has been instrumental in pushing me past the place where I usually say, "Fine, I'll skip my workout and get to work on...'whatever happens to be pressuring me at the moment'."

When I think back to the times of my life that I view as the happiest, most grounded, secure and productive, I can find one common element - I made decisions for my own well-being.

Make a decision to take care of yourself for the one's who love! They just might help you to see it through. My huband and kids are happy to help me to follow me, but I have to make the decisions and make known to them how important it is to me!

When we fail to take care of the bodies we are blessed with, we are investing in a future of being a burden on others as we reap the effects that poor health and diet habits are sure to bring upon us: disease, pain, depression, possibly leaving us partially or fully incapacitated. I want to be a better partner for my husband for a LONG time!

So presently and in the benefits of a full and happy future, I am Celebrating my success in pushing past the pressures to "Skip just this one jog".

I Learned that this venture is teaching me things about myself and strengthening my confidence in making decisions based both on my knowledge and on my faith, rather than being tossed around helplessly like a ship in a stormy sea. I'm trusting my faith to lead me!

I am more determined than ever now, to not only succeed with this 21 days but to regain my confidence and strength in making decisions for my personal fitness a priority again as I Keep Going Forward!

Day 9 - Put your new habit on the top of the list!

2010-02-22T14:39:00.000-08:00

It's Monday and back to the grind of work which makes it harder to get the jog in, but it worked out perfectly. A morning client called to post-pone till afternoon and I took advantage of the opportunity to rush home to engage in my new habit. On my way back from the afternoon session, it began to rain. What if I had waited? I know that if I am making something a priority, it should be as high on the to-do list as possible.

Try to plan workouts or new habits early in the day, if applicable.
In training, early morning workouts are better because, should life get in the way, you still have the rest of the day to possibly wedge them in. Evening sessions are frequently cancelled for traffic issues, staying late at work or just being too tired. Morning exercisers seem to be more consistent. During this crucial "21 day habit forming time" prioritize your new habit to be successful!

Today I Celebrate that I made a good choice and therefor didn't get rained out!
I Learned first hand that taking my own advice and prioritizing my workout works!
It's getting easier all the time to Keep Going Forward!

Day 8 - Cherish the Good Days!

2010-02-21T14:36:00.000-08:00

Today was gorgeous! The sun came out and I only needed single layer clothing. We didn't get too far because that large dog came out again and got Jasper all upset, however we did get a really nice jog.

Some days are just easier than others. :-)
This needs to be in my mental bank for retrieval when I become discouraged. I can pull it out as a reminder to Keep Going Forward!

Inspirational Ideas:
When you have a great day, take a picture and post it for future inspiration.
Put a post it note on your mirror with a few words that describe how you felt on a good day.
These are the days we Celebrate. Log them in a Celebration journal!
Refer back on our Learning days!

7th Day - Old Habits Revive Quickly!

2010-02-20T14:30:00.000-08:00

One third of my 21 days is done and I already feel like I've established the habit. (I know it won't be that easy, but I do feel like I'm on my way!) I suppose I can attribute that to having created a running habit in the past.

Once you have done something long enough to be habitual, a little effort will bring it back.

A habit from the past can be retrieved or revived. The neuro-pathways are there, they just need the dirt and weeds removed and a little new gravel laid down. This requires will power, however, the investment will provide a quick return. Much like riding a bike, one never really forgets. A few pedal strokes and your off!

Just the same, refusing to let my guard down, I'm going to focus on the 21 days and stick with it!

Day 6 - The Learning Curve

2010-02-19T15:02:00.000-08:00

Benefits of pushing through that first week.
This week has gone really well and I've noticed preperation for going out the door takes less time daily. As we repeat behavior several things happen that make our actions quicker and easier to carry out.

1. We get organized. I know what I need each day and the best order to get things ready. I have my running clothes and Walkman ready and I'm keeping plastic bags with Jasper's collar near the front door. I've figured out that my I can warm up by walking my toy poodle, Jolt first. This also keeps Jolt from barking when I leave with Jasper.
2. Our actions become more mindless. I know what I need to do and don't have to ask myself, "Have I forgotten anything?" I'm also getting so used to it, that it doesn't require as much effort. Jasper is behaving better all the time too! We're both getting used to it.

We've jogged 6 days in a row- YAY!

Day 5 - Developing Habits Changes You!

2010-02-18T16:05:00.000-08:00

A story about Habits

Many years ago, I attended an evangelistic seminar. The speaker told an interesting story. He had worked in Canada for a logging company. The massive trees were cut and strapped to strong stately Clydesdale horses who hauled them out of the woods. He pointed out that these amazing animals, capable of pulling entire trees were easily driven by a small piece of wood in their mouth-a bit. A small tug brought discomfort to the animals and that discomfort could be relieved by heading in the appropriate direction to release the pressure. These huge creatures can weigh upwards of 2000 lbs and could easily break free to go in whatever direction they desired. However, having been trained thus, they were seemingly unaware of their strength and ability. Consequently, they were content to follow the bit wherever it led them.

In life, we too are led by “bits”. We call them habits. We follow them because of the mild discomfort we feel when we resist changing direction. All it takes to unleash the hold they have on us is to realize our power to turn the other way and be confident that with some resistance we will break the “bits” and possible to create bits of our own liking. These new and better habits will shape our future. Let’s face it. Being creatures of habit, we will develop and be lead and driven by “bits”, however we do have the inherent ability to choose what they will be and where they will take us!

The purpose of this fine Pastor’s story was not only to instill a desire to overcome bad habits. More importantly, he added that despite our sincere commitments in life to any type of change, we will most likely be lead astray from time to time by the age old “bits” that we have unknowingly developed. Understanding how powerful and deeply ingrained habits are, should not lessen our original commitments but it should help us to view our propensity toward them as natural and when we are lead astray from our goals by them, realize this is a learning experience, rather than failure. Use the information wisely and start over again. Our focus should never be on the old habit we fell back into but on the new, better habit we are seeking to develop. The more times we try, the deeper the pathway in our brain is established that leads us toward our goal. Once this pathway is fully developed, it becomes easy to maintain the behavior. The old behavior may rear its head and we may resist or we may fall into it. Be assured that should you fall after you have succeeded in creating a new pathway, you can jump back on track fairly easily. Remember, once “it’s your habit”, it will only require a small initial effort to do it a few times and it’s all downhill again!

Remember, failing in deed does not mean we fail in desire. When we truly believe something is right and truly commit to following a path that leads upwards, we will fall and we will err. This is part of the process, for despite our sincere “decision” we are still only human and still held unknowingly by these annoying but powerful little “bits”. Good wholesome ventures are lost from discouragement due to “bits” taking us off path when our “derailing” would have been much more productive if used to teach us something about ourselves. Have you developed good habits in the past and that you have moved away from? do you feel like a failure? Be human. Get back on track and learn from your mistakes!

“We are what we repeatedly do. Excellence (aka Areté) then, is not an act, but a habit."

~ Aristotle, 4th century bce Greek philosopher

Today is my 5th day. Despite yet another setback, Jasper and I overcame! Can you believe it? Another obstacle!!! I tweaked my foot running down the steps and every time I tried to jog, the pain shot through my foot. I tried stretching to no avail. Swift walking was OK...so walk fast I did! Day 5 happened and my foot has been fine all day! This wa a test for me. I'm determined to see this through now not only for my benefit but for others who may be encouraged some day by reading it.

I'm Celebrating that I didn't skip because my foot was hurting.
I learned that if there is anyway possible to follow through, do it! I would have been very dissapointed had I made a different choice.
Needless to say, I will Keep Going Forward!

Day 4 - Bad Day Advice - Reduce Intensity. Don't skip!

2010-02-17T17:57:00.000-08:00

Not my best day!

I was sick during the night with a fever and achy but I decided this morning I would stick with my "habit" and just back it down. Usually I would cut myself slack and skip a day, but I know it's important during the 21 day cycle to be as consistent as humanly possible. I really felt OK this morning also.

Bad Day? Reduce intensity, rather than skipping during your first 21 days.
So off we went, Jasper in his thick coat and me in my double layers as usual. I decided to reduce the distance to my previous route which covers about 1 1/2 - 2 miles. I tend to be an over doer by nature so when I should have turned around, I actually thought about going farther. A massive dog appeared to deter me (not Jasper lol). Another dog was just ahead and to avoid a problem I decided to turn around.

As I neared my street, my overdrive kicked in again and I decided to go past it, but lo and behold, road work and flag man. "OK, I get it. Turn around and go home." No doubt in my mind now, there was some divine intervention. Time to "read" the signs!

One more successful jog and whatever bug was making me sick has been defeated. I've been fine all day. Work is done and I'm going home to rest for tomorrow.

I'm Celebrating that I'm more than half way through the first week, despite obstacles.
I've Learned I can be nudged in the right direction when I try to go wrong.
I'm curious to see what else will try to defeat me but determined to
Keep Going Forward!

Day 3 - Stick with it! Things work themselves out!

2010-02-16T22:44:00.000-08:00

Somehow everything always works out if you put forth the effort!

Today I arrived home at nearly 2pm, with plans to leave for work again at 3:30. Jasper and I were both determined to jog and I decided, pressed for time or not, we're going! I changed quickly and just before I got out the door, my 4pm client cancelled. Today, things worked out and I was afforded the luxury of a much needed midday break after all.

Although very cold out, the sun was shining and in it's own crisp way the day was extremely beautiful. So taking advantage of the extra time and invigorated by the excitement I'm feeling at getting back into my jogging habit, we extending our jog (partly walking) to 3 miles. Afterward, I grabbed a nutritious lunch and if I hurry with this post, there is still time for a little siesta before my evening training groups.

Celebrate Success
- I'm ecstatic!
Learn From Mistakes
- I learned yesterday to bring an extra puppy bag lol
- Today, I found out that usually, if you follow your gut
and stick with your commitment, it all works out.
Keep Going Forward
- I can't wait to see what tomorrow will bring!

Day 2 - Use all your will power. You'll need it the first week!

2010-02-15T11:18:00.000-08:00

Almost didn't make it!!! I was tempted. Had to cancel morning classes for icy roads and just as I'm planning my alternate plan for the day, my best friend calls. I couldn't help myself. I volunteered the kids and I to come help her pack a household while entertaining her two small kids. I have to work tonight so it was now or never and it's COLD outside! This afternoon would be warmer, but probably wouldn't happen...Jasper WAS incessantly barking...ugh...ok, I'll bundle up and go. Btw, that was me arguing with myself.

When change is just ahead but stubborness stands in the way, focus on your goal. Willpower WILL get you over the hump. Use it!

So double layers of clothes and off we go! I'm starting to think of Jasper as my trainer lol. He's establishing a path for us to take and we're compromising on the pace. He's already learning to stop for cars.

Day 2 happened and I'm pumped-Celebrate Success, even the small stuff!

21 Days - Change Your Life, One Habit At A Time!

2010-02-14T13:12:00.000-08:00

You've probably heard that it takes 21 days to establish a new habit. Good news - It's actually backed scientifically! I'll be telling you more details about this subject and how significant it can be to your life in future posts, but for now, I'm here to practice what I preach and pick "One Small Change" and stick to it till it's a habit!

Establish A New Healthful Habit
1. Pick one small change-something with significance that requires effort but is both practical and feasable utilizing my current circumstances in life.
(I better make the most of where I am, for I'm not of much use where I am not!)
2. Figure out how to fit it into your life and premeditate EVERYTHING that might get in the way, creating solutions ahead so you won't be detered when obstacles arise.
(If you've failed to plan, you've planned to fail!)
3. Commit to 21 days (NO EXCUSES!) Commit to put forth the effort for at least the 3 weeks with the rewards in mind of not only improvement but also the establishment of a new habit!
(Always look at the horizon. Keep your eyes on your goal!)

So I have this big adorable, stinky chow! He's soooo sweet and well behaved. Unfortunately, while I'm at work, he spends alot of time fenced in my back yard. Feeling terribly guilty for leaving my sweet pet outside so much, I yearned for a solution. Nature solved the problem for me. My back yard flooded and stayed that way for over a month. I chained Jasper, my regal friend to the front porch while I was at work and brought him in at night. It temporarily solved the problem however, dogs need exercise too! So I began asking my son to walk him daily.

Remember that my change plan requires a participant to utilize their circumstances. Embarrasingly, I have to admit, that struggling to work and be a wife and mom while battling fybromyalgia, even I, the Master Trainer, put exercise on the back burner! It only takes one step to change your direction and I'm commiting to that step now.

Jasper and I have taken up jogging together and we're having a blast! I'm actually returning to the sport and he's just learning to do it on a leash. Before I can get out of the van, my hairy new jogging partner is jumping for joy and barking loudly at me (something my well behaved Chow rarely does). The demanding continues until my running shoes are on and I appear with the leash. The few jogs we've taken over the last two weeks have brought us both alot of joy which led to:

"My 21 Day Commitment"

Jog with my dog and post my results while sharing helpful information and inspiration to others. I want to improve my life, my fitness level and be a blessing to others but I often feel utterly helpless and frustrated with the odds that are stacked against me. It seems like life continually gets in the way and discouragement is always trying to foil my plans. I know I am NOT alone! My clients each have their unique obstacles to overcome.

Stick with me and see if you can create your own "21 Day Commitment" to improve your life!

So today, day 1, we jogged in snow flurries, but having predicted that might happen, I rushed home quickly and bundled up! It was great and I'm soooo happy I did it!

Notice important characteristics of my commitment:
1. A time frame to completion - 21 days. I can see the horizon of my efforts.
2. Practicality - we both need the exercise!
3. Feasability, utilizing my circumstances - not much time, too many responsibilities, a need to feel like a better pet owner, a need to squeeze in some exercise for me, a midday break most days, a dog that loves to jog :-)
4. Something to be gained that is significant to me and will give me a strong sense of accomplishment, building my confidence and improving my health!

In my business, Feel Better Fit, I have a motto:
Celebrate Success. Learn from Mistakes. Keep Going Forward!

As I apply my motto to my Small Change, Celebrate I feel accomplished having made a sincerely productive, practical, feasable commitment and set it in motion. I found myself more aware of what I was eating and began thinking ahead to obstacles that I might have to overcome. Both of these initial effects of a positive change are invigorating and encouraging! I'm celebrating right now in this blog! Learn I learned that weather might get in the way and plans are formulating already to overcome the possible obstacle. I have made commitments before and I look at how they changed and improved my life. I think of the set backs and stumbling blocks I encountered in fulfilling them and I am decidedly headstrong to Keep Going Forward!

Kathryn Mccall Lafferty, Master Trainer
FeelBetterFit.com