fitness blog getting fit/staying fit

exercise & menopause

Mon, 14 Jun 2010 15:38:58 -0700

There was a time when the word was never spoken, not even between a mother and daughter. Menopause, still referred to as “the change” in some circles, is now no longer a taboo subject. Menopause is a natural transition in a woman’s life. And nowadays most women can expect to live one-third to one-half of their lives past menopause; these can be among the most satisfying years of life. The emergence of menopause as a hot health topic is likely the result of newer research that has shown that exercise plays a key role in easing the transition into menopause, enhancing a woman’s health, happiness and productivity.
WHAT IS MENOPAUSE?
The medical definition of menopause is cessation of menses for 12 months. Menopause occurs when the ovaries stop making the hormones estrogen and progesterone. While the average age of menopause onset is about 51, some women may enter menopause as early as their 30s or as late as their 60s. Symptoms of menopause include: hot flashes, night sweats, vaginal dryness, insomnia, headache, lethargy/fatigue, irritability, anxiety, depression, a racing heart or skipped beats, and joint pain.
HOW DOES EXERCISE HELP?
Heart disease and osteoporosis risk increase after menopause. The good news is that this risk can be decreased substantially with a regular physical-activity program emphasizing cardiovascular conditioning and weightbearing exercise, and high-impact activities (such as jumping rope) when tolerated. The mood-elevating, tension-relieving effects of aerobic exercise reduce depression and anxiety, which often accompany menopause. Aerobic exercise promotes the loss of abdominal fat—a common place for postmenopausal weight gain. Strength training stimulates bones to retain the minerals that keep them dense and strong, thereby preventing the onset and progression of osteoporosis. These effects of exercise, along with improved cholesterol levels and physical fitness, work together to help prevent heart disease. Keep in mind that good nutrition and a physically active lifestyle go together. A diet low in saturated and trans fat and high in fiber and calcium is key in reaping the full benefits of exercise.
THE GOOD NEWS
If you have been exercising consistently before reaching menopause, you’ve already gained health benefits. Aerobic activity during childbearing years reduces the risk for breast cancer, which is more prevalent after menopause. You will also have gained a jumpstart on your bone health since your strength-training exercises may have increased the density and strength of your bones. To reap the benefits of exercise, a balanced program of cardiovascular conditioning to reduce the risk of heart disease, strength training to decrease the risk of osteoporosis and flexibility to maintain range of motion is essential. Consistency is important. Strive to be moderately active for at least 30 minutes every day, or at least most days of the week, every week. 
ADDITIONAL RESOURCES
The North American Menopause Society: www.menopause.org/default.htm Mayo Clinic—Menopause: www.mayoclinic.com/health/menopause/ Medline Plus—Menopause: www.nlm.nih.gov/medlineplus/menopause.html WebMD Menopause Center: www.webmd.com/menopause/default.htm

Reprinted with permission from the American Council on Exercise
http://acefitness.org

let’s begin

Sun, 3 Jan 2010 11:21:32 -0800

Let’s begin. It’s January, a new year. No better time. Maybe you have been here before, new year, resolutions, you know the drill. And then your plan is abandoned.
Well, here we are again. I’m with you on this one. I have resolutions too. And this time (like all the other times) I want to stick with it all year long. So, let’s give it another try. Why not? Let’s begin.
Small steps count, just like giant steps, only they are easier. Easier is good because it usually works better. Go for easy. Let’s only look at January for now. Next month we look at February. You get the idea. And…for now let’s just look at this week. Make a plan that includes food, exercise and sleep.
■ FOOD
Basically, you need to eat less than you have been eating to lose weight. You know that. Begin by reducing calories in a way you can have success. Think about what you ate yesterday. Choose one thing that you could have done differently that would have made a difference in the number of calories you ate. Make that change today. It might be no dessert, or no second helpings, or smaller portions, or no alcohol or no eating after 7pm or no processed foods, or more fresh vegetables or add fruit. You get the idea. Choose one thing to change about your eating patterns for today for the better. Tomorrow you will choose something else. For now, we stick with today.
If you want some healthy food ideas, visit the following sites:
www.foodfit.com
www.glycemicindex.com
■ EXERCISE
This week plan on walking every day for 15 minutes, more if you want. Just remember to make it easy to begin. Chances are you will still be doing it at the end of January if you make the amount of exercise doable for you. So, choose a time of day that is best for you. Make it yours, write it on your calendar, into your planner, into your iTouch, wherever you keep track of your schedule. WRITE yourself into your schedule and show up.
■ SLEEP
This is important. When you are well rested, you have more control and make better decisions for yourself. Get overly tired and will power goes out the window. Your immune system becomes weakened too. Set a reasonable bedtime and stick to it this week. Begin wrapping up your day an hour before that time…shutting off the computer, taking a warm shower, putting on your jammys. Make a bedtime routine for yourself. Aim for 7-8 hours of sleep each night, more if you need it. Personally, this is where I am putting a lot of focus. I am a night owl but I have to get up early too. So, I yawn a lot during the day. My plan is to change that in 2010. Turning off the computer by 10pm is where I begin this week. My plan is to be in bed by 11pm each night. Will let you know how it goes.
Let’s begin.
That’s it for the first week of January. Let me know how it’s going.

food journals

Sat, 10 Oct 2009 00:08:13 -0700

Just "watching what you eat" is not enough sometimes to lose the weight you want. When you think you have reduced the amount you are eating and still are not seeing the pounds come off the way you would like, consider using a food journal.
Food journals can be extremely useful tools in the battle to reduce weight. Many times we just aren't aware of the actual calorie count of what we are eating. Food journals are great to provide you with the information you need. They also help to keep you honest! Write down everything you eat and drink for a couple of days, being careful to be exact about the amount (serving size) and calories. Most people are surprised they are taking in as many calories as they actually are.
After you have a good idea about your calorie intake for the day and the week you will be better able to decide where it is that you can reduce your calories. In order to lose one pound of fat, you need to take in 3500 fewer calories. If you want to lose 1-2 pounds each week that means you need to reduce your daily caloric intake by 500-1000 calories.
As you continue on your weight loss mission, use the food journal to write down what you are eating before you actually eat it. Waiting until the end of the day to record everything you ate in your food journal not only will not be accurate it will also be too late.

You can find food journals (diaries) in bookstores or you can make your own. They don't need to be complicated. Include the following in your journal:
• time of day
• food and serving size
• calorie content
• (optimal) grams of fat, protein, carbohydrates, glycemic index
• total calories for the day

I find it useful to subtotal throughout the day so you have a running total of where you are rather than waiting until the day is done and then being surprised how many calories you ate.

beating depression

Tue, 29 Sep 2009 19:21:50 -0700

Generally speaking, depression comes in three forms; psychological, biological and a mix of the two. Psychological depression is triggered by a psychological or emotional event, i.e. divorce. The second type of depression is biological depression and is caused by chemical malfunctions in the nervous and/or hormonal system. Life can be going along fine and then depression just hits you out of the blue. There are also depressions, which are a mix of both psychological and biological depressions. They usually begin with a psychological event.
Biological and mixed types of depression usually require medication to bring about a decrease in depression. Psychotherapy is useful in both of these types when combined with medication.
Depression is one of the most common problems people experience emotionally. There are some things that you can do to fight depression that will make a difference, whether your depression is biologically or psychologically based. Here are some tools you can use to reduce depression.
• Exercise is something you can do to reduce your depression. In fact, it is one of the most powerful things that you can do for depression. When we work out our brains release endorphins and serotonin (chemicals in our brain) that can reduce the symptoms of depression. In addition to being a personal trainer, I have also had a psychotherapy private practice for 27 years. During this time I have worked with many clients who are depressed. I have found that if I can get these clients to exercise, in addition to working with me in psychotherapy, then they are able to more quickly overcome their depression. I have seen this change in both clients who are not taking antidepressant medication and those who are. So, get moving and you will feel a reduction of your depression. Another way exercise positively changes our mood is that it improves our quality of sleep. Depression causes sleep problems and exercise can help with this.

• One hour of daily exposure to bright light can usually improve sleep and reduce depression symptoms. Some types of depression, i.e., Seasonal Affective Disorder, are primarily caused by decreased light exposure. Light (photic) stimulation appears to improve the functioning of the hypothalmus (brain structure involved in sleep regulation). Combine an hour outside with a walk and you have a powerful tool to combat depression, using both light and exercise. Be sure to wear sunscreen.

• Reduce alcohol and caffeine intake. Alcohol and caffeine can have a negative effect on your sleep. Prolonged use of alcohol changes the neurochemistry of your brain, increasing depression and reducing the amount of time you spend in deep sleep. Studies indicate that if you take in more than 250 mg of caffeine per day (about two cups of coffee) there is a significant chance of developing symptoms of tension, anxiety and insomnia. The risk of increasing these symptoms increases sharply when you take in more than 500 mg of caffeine daily. An average cup of coffee contains 150 mg of caffeine and an average cola contains about 50 mg of caffeine.

• Diet has an impact our mood. Here are some ways what we eat effects our mood:

• High blood-fat levels alone can cause depression. Reducing your fat intake can help depression. However, a radical and sudden reduction in dietary cholesterol has been associated with a lowering of serotonin levels resulting in increased irritability and depression. The role of dietary fats is complex and by simply reducing all fats across the board can create problems. When reducing fats, reduce saturated animal fats. Unsaturated plant fats can be beneficial to our health, i.e., olive oil.
• Deficiency in Vitamin B (thiamine, folic acid, niacin) can disturb our brain chemicals and cause anxiety and depression.
• Protein snacks can increase our energy levels and mental sharpness. Use protein sources from lean meats, fish, eggs and tofu.
• Omega-3 fatty acids from fish and seafood, as well as flax seed oil, can increase mood stability.
• Be careful about taking mega amounts of vitamins and minerals. You can be causing more harm than good. Taking a normal multivitamin and eating a balanced diet with a wide variety of fruits and vegetables is the best way to assure that you get the proper amount of vitamins and minerals to maintain optimal brain nutrition and stabilize your mood.

• Reduce stress. When we are stressed we release stress cortisol into our systems. This is a stress hormone. When cortisol is high, serotonin (the neurotransmitter that makes us feel calm and happy) lowers and we become depressed. There are many tools to reduce stress: meditation, progressive relaxation, yoga and deep diaphragmatic breathing or just simply taking a break and going for a walk..

fitness walking

Tue, 29 Sep 2009 18:31:20 -0700

Walking is one of the best ways to workout aerobically and NOT injure yourself. In order to make it count as an aerobic workout you will need to pick up your pace rather than just slowly stroll along. Here are a few tips to make your walks really count toward burning more calories and to improving your aerobic condition.
✦ Move your arms. Keep your arms bent at the elbow and swing them quickly forward and backward, keeping them above your waist. The faster you move your arms, the faster you will walk as your feet keep pace with your arms. Keep your elbows close to your body and don't let your hands cross midline of your body as they swing forward and backward. Using of your arms while walking is one of the best ways to raise your heart rate and increase intensity during walking.
✦ Focus on your feet. Two things to keep in mind here to increase the power of your stride. First, think about how your heel strikes the ground in front of you as you are walking. Really grab the ground with your heel. Second, as you roll forward from your heel in front of you to your toes as they move behind you, push off hard with your toes to propel yourself forward. Grab the ground with your heel in front and then push off with your toes behind. You will get the sensation of pulling and pushing yourself forward. This is the difference between a stroll and a workout when you walk.
✦ More steps, not longer steps. Focus on increasing the number of steps you take rather than taking longer strides. This will increase your speed and will also lessen the strain on your knees and hips.
✦ Posture. Lean forward slightly fron your ankles, not your waist to prevent back problems. Try this: Stand against a wall and lean forward, keeping your butt against the wall. This is what you should NOT do. Feel the strain on your back? To avoid this go back to standing agains the wall and this time lean forward from your ankles letting your rear end come with you away from the wall. See how much better your back feels? This is the way to move forward.
✦ Core basics. To create a solid strong core during your walk do the following: Tighten your abs and gluts. Lower your shoulders and pull them back. Lengthen your neck, chin up. Feel the difference.
✦ Breathe!!! Oxygen helps.

My favorite book on fitness walking is by Therese Ikonian and is called (what else!) Fitness Walking published by Human Kinetics.

how women build muscle

Tue, 29 Sep 2009 18:26:40 -0700

There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of herculean proportions.
Other women have tried it and been less than thrilled with the results. Don't worry, people say. Women can't build muscle like men. They don't have enough testosterone. This is, in fact, only partly true.
Many women, believing they wouldn't build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn't fit and they had gained muscle weight.
The truth is, not everyone responds to training in quite the same way. While testosterone plays a role in muscle development, the answer to why some men and women increase in muscle size and others don't, lies within our DNA.
We are predisposed to respond to exercise in a particular way, in large part, because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.
A question of body type
All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens.
Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.
Building just your heart muscle
One of the fundamental principles of strength training is that if you overload the muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step/bench training or stair-stepping result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload.
For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.
Training by the rules
When it comes to strength training, the old rule still applies: to get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions.
It's encouraging to note that just like men, most women will experience a 20 percent to 40 percent increase in muscular strength after several months of resistance training.
Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike.
Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.

reprinted with permission from ACE FitnessMatters magazine
www.acefitness.org

food & mood

Tue, 29 Sep 2009 18:14:01 -0700

Do you eat when you are feeling stressed, anxious, or depressed? If so, you are probably reaching for your favorite comfort foods. Sweets are often used a stress reliever or a comfort food. However, instead of helping us to relax and calm us down, sweets often make the problems worse in the end. Why? Sweets give your body an initial sugar rush and when your body's insulin response kicks in, it causes your blood sugar to drop. This can leave you feeling worse than you originally were.
There is hope! Here are some foods that can help us feel calmer, less anxious, and happier.

OMEGA-3 FOODS
Incidence of depression is high among people with a diet low in omega-3 fatty acids. Good sources for omega-3’s are salmon and flax seed as well as canola oil.

VITAMIN B FOODS
The B-complex vitamins are essential to mental and emotional well-being. Some food sources for these B vitamins are fish for B12, legumes including lentils and kidney beans for Folate, and avocados for B6.

NUTS
Nuts are a fast way to fix depleted vitamin B. An ounce of nuts will not only replace Vitamin B, but it also will give you a healthy amount of zinc. Vitamin E is found in almonds and will help to fight cellular damage that comes from chronic stress.

FOLIC ACID
Every stalk of asparagus is a source of folic acid, which is a natural soother.

VITAMIN C

Vitamin C is important is lowering the level of cortisol that is produced by stress. Subclinical deficiencies of Vitamin C can produce depression. Sources of C include fruits and berries.

CALCIUM

Depletion of calcium affects the central nervous system. Low levels of calcium cause nervousness, apprehension, and irritability. Calcium sources include dairy products.

This is just a partial list of foods that affect your mood. Be sure to eat a well balanced diet not only for your body’s health but for a healthy mood too.

losing it

Mon, 28 Sep 2009 19:16:56 -0700

Many of my training client have weight loss goals when they first come in to see me. They work hard and lose the pounds. Now the hard part starts. Keeping those lost pounds off...

If you lose weight sensibly, which means gradually, as in 1 to 2 pounds a week while making a healthy lifestyle change, it is more likely you will be able to maintain the weight loss you have achieved. It is extremely important to initially set up a good weight loss plan to insure not only successful weight loss, but also successful weight maintenance. So, how do you do that?

Here are a few suggestions:

• Set your weight loss goals at one to two pounds loss each week with exercise and calorie reduction.

• Reduce calories by reducing portion size, eliminating second helpings, reducing fat intake to 30% or less of total calorie intake.

• Be prepared and have low calorie, low fat snacks on hand. Keep these snacks where you are; office, home, car or in your backpack.

• Keep in mind that healthy, low fat foods also contain calories. There is a limit to how much of the healthy food you eat too!

• Choose high fiber, unprocessed, whole food whenever possible.

• Write it down! A food journal will be your best ally in weight loss...and in weight maintenance.

• Think variety when choosing food to be sure you get your all your daily vitamins and minerals.

• MOVE “briskly” every day for a minimum of 30 minutes.

• Check with your doc before you begin an exercise program if you have any health concerns or have been inactive.

• Watch out for weekends! Too often I see clients who have a really great week with their weight loss undo all that hard work by “giving in” on the weekend and going for the pizza or the alcohol. Make a pledge to yourself to stick with your plan 24/7 for at least 3 weeks. By that time you will have made significant behavior changes. It takes time to establish new behavior patterns.

If you want it, go for it. Lose it and keep it off!