The Biggest Loser is a reality TV show/contest that awards obese contestants for losing crazy amounts of weight. I used to think the show was a great motivator until I watched the season premier last week. As I watched the show, I found myself feeling frustrated by what I saw. First, the show is far from reality. If you take anyone out of their normal environment, have them work out with personal trainers for hours a day, cook them healthy food, and provide support from medical staff, trainers, and fellow contestants, you have a winning combination that is sure to promote huge weight loss. Losing over 10 pounds a week is NOT the norm. Second, I question the ethics of these training practices. Pushing clients to the point of injury or exhaustion is not appropriate in any way. The approach seems to be break them down before you build them back up. I cannot imagine what would happen if this type of training took place at a local gym. I would hope it would be shut down. I don't want this type of training to set the standard for what personal training is about. I see changes in exercise and training taking place in a negative way. CrossFit and bootcamp-style training may be appropriate for some, but I am seeing over and over again, clients that are getting injured in the process of trying to be healthier. Health does not have to be so difficult. Progressive training and diet changes are the most successful and allows the body to adapt both physically and mentally to new challenges. No, you won't lose 20 pounds in one week, but 1-2 is not too shabby. And your body will be sure to thank you 20 years down the road for not over-training to reach an unattainable goal.
Do you want to exist in life or live life like an amazing journey? Sometimes life can feel out of control and it can make you feel like you are sitting in the backseat simply watching it go by. What if I told you that your life can be what you imagine it to be. Remember when you were a kid and you had big dreams of what you wanted to be and do when you grew up? Did you become what you dreamed? If not, it is never too late. Maybe you are stuck in a job you hate, your relationships are not healthy, or you are living in an unhealthy body. All of these are modifiable problems. In your journey, you are only halfway through. You have many more adventures to enjoy and I bet you would like the remaining ones to be the best. Making your NEW JOURNEY the best yet will take planning.
Now you are starting your NEW JOURNEY that will help you reach your dreams. Just because you are all grown up doesn't mean you can't wish and attain the life you dream of...it actually means you have more control over your dreams than ever before.
It is human nature to feel like we have to live up to some expectation, whether it is our own or someone elses. Society dictates how we are supposed to look and bombards us with stereotypes and information on fitness and nutrition that is "guaranteed" to work. When we finally decide to take control and make a change, we often do so based on what someone else said worked for them. Just because someone else lost 25, 50 or even 100 pounds using a specific diet or supplement does not mean you will. For example, cutting calories is a common diet and the thought process of less calories in and more calories out seems like a great way to lose weight, but this is often not the case. Did you know that eating significantly less can actually make your body go into starvation mode in which it will hold onto the fat in a protective response against starvation? It is important to understand the physiology of the body to truly understand how to lose weight. Supplements are another issue. Some are great, but many are expensive and may show quick results, but are not affordable for the long term. Without the proper tools of a LIFESTYLE change, the weight will come right back once the supplements are stopped. Hormones, blood sugar, digestive problems, toxins, medications, and mental health can all play a role in the inability to lose weight. This has been frustrating for me to watch people fail time after time because they were not running their own race, but instead someone elses. Making a LIFESTYLE change is attainable with the proper coaching to help build on your strengths and making steady, safe changes to your diet and exercise program. A true LIFESTYLE change has to be based on your lifesyle and not someone elses. So run your own race, go slow and steady, or all out fast, either way if it is something you help to design, you will be far more successful.
"Growth is not steady, forward, upward progression. It is instead a switchback trail; three steps forward, two back, one around the bushes, and a few simply standing, before another forward leap." - Dorothy Corkville Briggs
It can be discouraging when you attempt to make changes in our lives only to fail over and over again. But this brings up the question, was it really a failure? The fact that you tried means you made it to the 4th level of change and you were only 1 level away from a permanent change. Good for you! The reason why most people are not successful with change is the plan for success was not fully laid out. The key to successful change is more than simply setting a goal. The goal must be smart and achievable and you must identify your motivators. You must address the barriers to progress. This is the part were most people lose their way. Either you did not effectively identify the barriers or you simply blew them off in an attempt to make a run at your goal without a clear path. Your must be honest with yourself when planning for success by not overlooking these barriers and then make strategies to help you mange them. Wellness coaches are trained to help you grow and avoid to many steps back, too many steps off the path, or standing still. Lets take that leap!
Stretching helps improve flexibility. Did you know that the type of stretching you perform can make a big difference in how much and how long you will maintain flexibility? Static stretching is no longer the gold standard. Here are the reasons why:
1. Time consuming- the stretch reflex will cause the stretched muscle to contract therefore requiring a prolonged hold time to allow for the muscle to habituate and relax before the lengthening can occur. This typically takes 20-30 seconds for 1 repetition.
2. Reduced blood flow- therefore decreased oxygen and nutrients to the stretched muscle during a prolonged hold. This can lead to muscle soreness.
3. No education- the muscle may lengthen, but will progressively lose the length over time. With dynamic stretching, the agonist (contracting) muscle is learning to move through new ROM and the antagonist (stretching) is learning to allow the new ROM. The active component provides the needed education for lasting results. A recent study comparing active stretching and static stretching on hamstring flexibility yielded interesting results. The study used active knee extension ROM to determine hamstring flexibility. After 3 weeks of stretching, the active stretching participants showed improvements that almost doubled the passive participants. By the end of 6 weeks, the passive participants caught up slightly, but were still significantly less. This shows active stretching gains occur more quickly. The most interesting finding was in the maintenance of the ROM. The stretching was stopped and the participants were retested at 4 weeks. The passive group lost almost all the gained ROM while the active group only lost about 25%.
Active Isolated Stretching is one very effective type of active stretching that uses a 2-second hold time allowing for more repetitions, maintenance of blood flow and neuro re-education.
Anything and everything health and wellness.