The Mental Side of Going Fitness Alone Married or Not......Part 1

Hi Readers!!!

As I gathered my ideas to write this article, before I knew it, 2 pages of inclusions developed and I realized this one would have to be broken down into parts, otherwise the book I intend to write would exist on the blog. So, as you read, remember that this is a "to be continued" article. The mental/emotional/feelings hiding deep inside each of us when it comes to getting healthy is a topic that simply is not addressed in books, etc.....and it is so HUGE....and so I am going there....and as you already know...I am a up front, tell it like it is, HONEST, fitness professional here to help you every way that I can....

The Mental Side of Going Fitness Alone... Married or Not.....

Feeling unsupported.......
Are you sitting home waiting for life to happen for you, for someone to make it happen for you? Do you want to feel motivated by your partner, but all you get is a roll of the eyes. Are you living alone and feeling lonely….there is a difference. Is this keeping you from being the person you dream of being. You may very well be in a situation where you receive no support at all, but you know what…..it is up to YOU to achieve your own goals. True happiness, success, and complete health come from each individual person within….so why keep looking on the outside for someone or something to make it happen for you?

People around but feel alone.......
Do you feel crappy because you are with someone, surrounded by your family, and want so much for everyone to be on YOUR same page to get healthy …..wake up….this is not realistic. The best you can do is create YOUR own page, be an example, and inspire your mate and family to appreciate and hopefully desire what they see in you.

Alone and can't do it alone.....
Are you completely alone and feel no motivation at all to get healthy? Are you stuck in a hum drum routine of going through the motions of life, and hiding from what life could be? It may be a scary thing, but walking through a bit of fear and insecurity WILL be necessary to start your journey to getting healthy. Check out a few online fitness meet up groups in your area and look for physical activities that sound fun and non intimidating at first. This is a gentle way of meeting people who more than likely feel just like you, making new friends, and guess what….gaining a support group and the best motivation through workout partners.

The fear to change is real but you can do it.......
Living an unhealthy lifestyle can come from such deep and hurtful emotional pain, and choosing to hide ourselves in an unhealthy package serves as a security blanket or protection from further emotional pain. I realize that the fear and how you feel is real, but believe that YOU CAN DO IT…..getting healthy is a work in progress. Taking little steps and eventually letting go of that which has trapped the person you really are can happen. Checking out support groups may sound like a HUGE step that just can not be stomached, but if you open up just a little and allow a bit of vulnerability to take place, your journey to shedding that blanket can begin.

It is OK to set the example and be motivated by what YOU want.....
Have you lost yourself in someone else, and have given up what motivates you? Why???? It is healthy, fabulous, and fun to be motivated by what makes up YOU, and even better to set the example of a healthy lifestyle through what makes you happy. Believe me, happiness is contagious and what was once lost….will definitely make a BIG impression.

Change with a smile and positive attitude......
Are you changing and getting healthy for yourself? I hope so and doing so with a smile and positive attitude because it is a choice that YOU made. Again, this is not about changing for someone else, or hoping that the one you are with will change…..sometimes this does not happen and acceptance of this is crucial because regardless of anyone else, it is YOU who has control of YOU, your happiness, and your health for life.

Feeling angry about your mate......
Getting healthy and angry that your mate is not joining the party? Why? Each one of us is responsible for how we respond to life’s circumstances and people. This includes those near and dear…..those we love. Take a look at your parents, grandparents, children, etc…..are you angry with them or do you accept them as they are regardless of the quality of their health. This stance needs to be taken with your partner as well….your choice to improve the quality of your life is just that….YOURS. In a perfect world, we would all be healthy and happy, but all of us are on our own time clocks for life transitions. The very best you can do, is enjoy the journey to good health, and be a walking example of your life. So, grab an apple, give a kiss to the couch potato and go for a walk/jog. I have found over the years of working with clients that have significant others, that the partner wanted the physical and emotional changes of the client. Bingo….they are both working out together, eating wonderful new healthy foods, and enjoying the refresh of the relationship.

Why blame he/she for who they are….the only thing you can change is YOU
The blame game…..such a trap for unhealthiness and unhappiness. Are you there? Do you find yourself dwelling on past hurts, pains, and events and feel stuck and unable to move forward? Think about it…….what is this doing for you each day of your life except causing stress, depression, zapping your physical and emotional health, and a loathing nag that life really sucks....well THAT really sucks. Why Why Why??? The past can not be changed, and you definitely can not change the people who caused such pain for you…..what can you do…work on changing YOU. Accepting that the behaviors of others are not about you and out of your control, although disappointing, is essential to your being able to move forward. Sometimes this takes a few sessions with a counselor that you have interviewed, bonded with, and feel comfortable taking steps of sharing with. We all at times need help putting our lives into perspective, and it is definitely worth your health and happiness. The past is gone, the future is not yet here, but this moment is your gift to live the way YOU CHOOSE.

Accept others for who they are….
I may be repetitive on this one….but this is so true…especially for relationships now struggling with identity crisis. Who the hell is this person? I no longer know you? Why don’t you do this or that? Well….take a look at yourself….stop focusing on them and focus on YOU….you have NO control of what is going on in someone else’s brain and body…their thoughts, activities, and decisions. This is always the set up for unrealistic and REALLY disappointing SELF expectations we place on others and often times without they being aware of it. How unfair is that??? and how dissapointed are YOU because of it??? STOP STOP STOP creating within your own mind what he/she was supposed to do, what they were supposed to say and how it was to be said, how the birthday, anniversary, holiday that played such the perfect movie in your head with that person did not happen how YOU expected....hell....they did not even see the movie. Expect everything from your own actions, thoughts and feelings and have zero expectations from others, and consider yourself truly blessed and appreciative when something thoughtful happens to you......because that is the beginning of letting go and realizing YOU do not control ANYONE....but sure as hell can love them for who they are and at that REALISTIC MOMENT be truly thankful. Sometimes that which once felt like a dream seems like a nightmare, but taking control of feeling great for yourself through controlling your own responses to life with your own healthy thoughts, actions, and decisions for yourself will reap healthy benefits beyond belief….

I realize that this is digging deep into truly getting healthy, and removing bandaids covering the crap hiding and keeping a healthy lifestyle from even being able to happen.....but going into the mental side of making the choice to begin a healthy journey is the key to open the door for a lifetime of good quality living.

to be continued........

Stay Healthy!!!!

Darla Benfield, LCPT, LCMT

Peri-menopause and the crap of Hormone Imbalance

Peri-menopause, Pre-menopause, Menopause, and the crap of Hormone Imbalance…. Let's talk about it....

OK ladies (and gentlemen), feeling tired and I mean TIRED, flat, depressed, moody, just not yourself, not sleeping, unmotivated, no life drive and for crying out loud No Sex Drive, dry vaginas (get over the word people…it is a body part), unable to feel about really anything, and for that matter do not feel like doing anything, having night sweats…those unbelievable soak your clothes and sheets….and now I have to get up and I might as well sleep nude, and you wish it was for reasons other than this, craving sugar, walking around in a haze, really having a hard time understanding why you just do not feel the way you used to, feeling like you went to bed one night and woke up a whole different person that just does not feel good. Well….guess what…..YOU DID.

Hormone imbalance is real and a bitter sweet transition of life that hits generally between ages 30-50. This is where we and yes that includes myself as an almost 45 year woman, need to take control of what is happening and continue on the road to being the best we can be with what we have. Being your own health care advocate is imperative all the time and especially when making decisions on HRT (hormone replacement therapy). This has been quite the buzz lately on talk shows and in mainstream medicine for several years. The function of ALL hormones in your body depends on the balance of the other, so the “steroid hormones” directly affect the “sex hormones” and visa versa. The brain is the master switch controlling and regulating hormone levels and specifically coming from the hypothalamus and pituitary glands. Hormone levels can be affected by damage to the glands, a genetic glitch, receiving mixed messages by the body, or simply wearing out due to the aging process (the last one is usually the BIG culprit to what we refer to “THE CHANGE”). It is very important to realize that all of us are unique in our hormonal makeups and what is “normal” to one may not be “normal” to another. Who better to know your body than YOU? This is why we need to become educated on this very important subject BEFORE age 30 in my opinion, in order to be prepared to make very educated decisions with continuing to have a GOOD QUALITY OF LIFE for the rest of our lives.

Why this subject on the fitness blog…..because who feels like working out or eating right when you have the symptoms described in the first paragraph. So that being said, know the tests to ask for when you make that doctor’s appointment….here are a few…

FSH – Follicle Stimulating Hormone
TSH – Thyroid Stimulating Hormone
Estrogen
Progesterone
Testosterone

It is also important to love yourself enough to walk out of a physician’s office when you are disenchanted with what they say and their only solution is to offer up the birth control pill. Love yourself enough to research your options and KNOW what is out there to get you on the road to feeling good without risking your overall health.

I hope this article will spur you on to pick up a few books to read to GET HEALTHY and STAY HORMONALLY HEALTHY. One of my favorite authors on the subject and pioneer in this field is Dr. Christiane Northrup. Do not waste another day wondering if it is just “YOU”, but take this day to seek out the quality of life you DESERVE….Yes…that is right. Taking care of yourself is never about being selfish but truly caring enough about yourself to know that you are worth having the best life for the rest of your life. You, your spouse, partner, children, family, and friends will be glad you did.

Stay Healthy
Darla

A helpful link http://www.bodylogicmd.com/hormone-library

What You Invest Will Be Your Return

What you invest will be your return. Let’s think about our bodies as we do our financial security. Fitting right now during these economic times. Everyone is doing what they can to invest properly, increase their growth potential, increase in healthy returns, and gain security. Well, security does come from a good investment and I am sure we can all agree here. During this time, our stocks can go up or down, and hopefully that invested in stocks is money not needed for everyday life and financial growth, but a bit of extra that is not lost when it is lost.

How are you investing in your health and overall quality of life? Are you seeing good returns from your efforts, are you increasing your growth potential in a positive way? Security does come from a good investment, and believe me, YOU are a good investment. Have you heard the saying, “without good health, you have nothing”….well there is truth behind that statement.

Consider how strongly we all yearn to feel secure financially and work so hard to be able to LIVE comfortably and to stop struggling. Now, apply that same strength to your physical and mental SELF. Let’s switch up the 401k and IRAs and look at our bodies as the growth bank for a moment, because truly without our healthy bodies, what will those financial investments mean to you?

Investments to positive fitness growth potential are being active, eating healthy, balanced food, drinking water, and quality ME time. I realize that the stocks may be a little high right now, and I am referring to the little extra investment that may be carried on our bodies right now, but with a little investment and time for positive growth potential, you will see a reduction and improvement in your physical health. In the long run, this is what is going to bring you the security to enjoy your future. Also, just like the stock market, do not get frustrated with the ups and downs, simply continue the pursuit of good investing, and you will reap the eventual returns.

Let’s look at how much you are working, and this would refer to your physically active investment. Are you working less right now during these economic times? If the answer is yes, your nutritional investments should reflect a decrease as well. If you are working less, and increasing the amount of nutrition you invest, a negative gain will occur, and the extra stock being carried around will continue to be a burden. If you are working more, and investing less in the nutritional area, a positive gain will occur in loss of the additional stock and increase in positive growth potential (muscle). All this depends too where you are in your stocks. If you are maintaining steady in the market, then simply matching your physical and nutritional investments is probably all that is needed to secure your future.

Security truly comes from a good investment, and although it takes time to build your accounts, do not get frustrated with the ups and downs of the market. Continue to increase your health growth potential through the investments and in time, you will adapt the health returns that will carry you through the rest of your life.

Stay Healthy

Darla:)

Diet....The Dirty Word

Hi Readers…..

How have you been doing? Checking in with you to see how your “ME TIME” is going. Did you incorporate fun moving, healthy eating, and increased water????? Just a little food for thought and speaking of food, that is just what I want to address today.

DIET…THE DIRTY WORD

I developed an acronym for the word DIET and how it affects each and everyone of us.

D: Depressing
I: Illogical
E: Extreme
T: Taxing

How many times have you heard someone say they are on a DIET!!!! The media has once again hit us with sooooo many to choose from….Low Carb, No Carb, High Protein, Low Protein, No Protein, No Carb, No Fat, High Fat, Low Fat, All Soup, All Vegie, All Meat, No Meat, All Fruit, All Shake, No Sugar, Fake Sugar, Low Calorie, High Calorie, Eat for the blood type, Eat for the body type, Eat for the hormones, and for goodness sake…do not mix carbs, proteins, and fats together! Wow, this makes even my head spin. No wonder we as people are so confused about how to eat, what to eat, and when. Friends…..eat for health…how easy is that? Throw the DIRTY WORD out the window and implement a healthy NUTRITION PLAN that says YES…EATING IS GOOD! It is all about food selection. Eating 5/6 small meals per day is key to keeping your metabolism on fire. Restriction of the GOOD STUFF (FOOD) means Retention of FAT!!!

Stay Healthy!

Darla

The Butt.....read on.....

Good Evening Readers….

Let’s talk about the BUTT…no, not but…I mean the backside, bootie…yes…BUTT. This is a subject ALL women love to discuss. Hence the famous question “Do these pants make my butt look too big?” Let me start by saying thank goodness all women are built in beautifully unique ways giving character to each of our personal backsides. I will also share that there is no such thing as spot reduction. So when you point to your BUTT and say I want that gone….sorry, you have to look at the whole picture. Fitness is a head to toe achievement. Now, moving on….I will share some exercises that will firm up the bootie in addition to your nutritional and cardio program. Take into consideration the muscles making up the Gluteus (Butt)…Gluteus Maximus, Medius, Minimus, and Piriformis, and the direction they take on the body. The Gluteus Maximus…the large muscle of the butt is a hip extender (takes your leg backward)…any exercise that extends the hip such as running, butt blaster, lunges, etc will benefit the backside. The Glutes Medius, Minimus abduct the femur (leg), so exercises that involve taking the legs out to the side benefit these muscles…the seated abduction machine is great for isolating these muscles. The opposing muscles (adductors – which are worked by taking the leg back to the mid line of the body) are also isolated and benefited by the seated adduction machine. OK ladies you know the machines that everyone tends to avoid because you feel like you have to cover your crotch…or OMG…the whole world is staring at me sitting in this contraption. Throw those ideas out the window and start isolating these muscles correctly. Adjust the machines to a challenging weight, and FOCUS…even place your hands the side of your bootie to help you feel the contraction as you push the weights out…and yes into a split like motion…for crying out loud….no one is looking…work the damn things. Now, move to the adduction machine, place your hands on your inner thighs and repeat the same focused contraction taking your legs back together. Moving on to the lovely Piriformis…an external rotator of the leg. Cable machines are good too work the Piriformis as you can play with the leg angle. Also, this wonderful muscle assists in leg abduction, so guess what….when you are working your Medius and Minimus, the Piriformis is along for the ride. All of us want to achieve the APPLE BUTT, and applying a healthy nutrition and fitness program will get us to the Genetic Apple we are all supposed to have.

Train On and Stay Healthy!!!!

Darla

Losing Weight and Gaining Muscle

How do I lose weight? This is a question that I am asked almost daily and I would love to sit and chat with every single person who wants to know. So, I have put aside some time to talk with you about the subject. The factors involved in a successful weight loss program are energy input (calories), energy output (exercise), and mental readiness.

Let’s talk mental readiness. What does that mean exactly? Mental readiness is coming to an acceptance of needing a change in your life. Sometimes this comes with a wake-up call from a doctor telling you that your cholesterol, triglycerides, or blood pressure is too high. Another may be your physician plain and simply stating that your weight is a factor for these issues or others and could lead to a diabetic or heart condition. Many times it comes from our inner selves reaching a point of not liking who we see in the mirror and desiring to change. It is in that moment that true willingness to commit to eating healthy and exercising regularly can be achieved.

Moving on to how to start a weight loss program. First, are you going to try this on your own or seek the assistance of a personal fitness trainer/counselor? It is very important either way to educate yourself. Purchase a few books that catch your interest….shy away from trends or fads…..stick to the realistic approaches on this subject. This means thumbing through a few books that embrace eating nutritious foods throughout the day and regular exercise. As much as you want things to change in an instant, your program must be designed and carried out in a healthy manner. Losing weight and incorporating a new active lifestyle happens one day at a time. Days turn into weeks and before you know it, you are on your way to losing your first 10 lbs. Another avenue you may consider is to seek the help of a personal trainer/nutrition counselor. The knowledge of a qualified personal trainer can really push you in the right direction, educate you on nutrition, exercise, and motivate you through the first few months. A qualified personal trainer will have a degree in the field, international certifications, medical training, and if an independent contractor, will be licensed and insured. Always interview at least 3 trainers before deciding on the one you will be investing your time and money. Do not be afraid to ask questions regarding the trainer’s qualifications, years of training, continuing education, client success stories and if you could speak to past clients.

Let’s begin the journey of successful weight loss. It is important to know where you are and plan realistic goals. In order to discover where you are, an assessment of your body composition (lean to fat ratio), measurements, and aerobic fitness needs to be administered and recorded. This will give you starting numbers to work with, and a re-evaluation conducted in 12 weeks should show an improvement in all areas. Any qualified personal fitness trainer should be able to do this for you. Always have the same trainer re-assess you for accuracy since not all trainers use the same assessment protocols. In addition, a personal fitness trainer or nutritional counselor should be able to review your current eating habits, calculate your BMR (Basal Metabolic Rate: calories burned throughout the day when not exercising), and be able to educate you on healthy food intake, how often to eat, and what to eat.


Let’s look at the steps. First, when applying physical changes to your life, always consult with your physician before you begin. Once you receive the green light, educate yourself by reading and/or hiring a personal fitness trainer. Schedule an appointment to have an assessment completed that includes head-to-toe measurements, body-fat composition, resting heart rate, and recovery heart rate. In addition, educate yourself on healthy eating through books, or again schedule an appointment with a personal fitness trainer or nutritional counselor who will review your current eating habits, calculate your BMR and activity calories, and through information gained be able to inform you on how many calories to intake, what the calories should consist of, and when to eat them.

The information gained from your appointments: measurements, body composition, resting heart rate, recovery heart rate, BMR and calories to intake, should leave you with a positive feeling that you have all that you need to start your program and be successful.

A few ideas that should be shared with you are to start keeping a journal of your food intake and daily exercise. Your nutrition should contain at least 50% complex carbohydrate intake since it is our number one fuel source, moving to approximately 40% protein, and 10% fat. The percentage values will vary for each person and the goals trying to be achieved. Examples of good carbohydrates are whole grains, vegetables, and fruit. Excellent protein sources are lean meats such as boneless/skinless chicken or turkey breast, albacore tuna, egg whites, and whey powder. Include essential fats through flaxseed oils, nuts, natural omega 3s in fish such as salmon, and olive oil. Also, normal hunger occurs every 3 hours so do not allow yourself to feel hungry and eat every 2 ½ hours. This will boost the metabolism and keep the calories burning throughout the day. If you think for a second that your body does not know you are holding back….think again. In order to fuel an engine, you have to tank it up or put wood on the fire to fuel the furnace…..otherwise….shutdown. Without adequate calories, the body will store in reserve what it thinks it needs for fuel…..the number 2 energy source…FAT.

Your fitness program should be progressive…..start slowly and increase the intensity as you go along. Expect Delayed Onset Muscle Soreness (DOMS) when beginning a new program. This is your body’s way of letting you know that you did something different with your muscles….and that is a good thing! The soreness should not be debilitating, but definitely let you know that you exercised. With each workout, the DOMS will still be evident, but not overwhelming. You come to accept and even invite that you challenged yourself. It is suggested that cardio be implemented at least 4 times per week in your training zone, with weight resistance training at least 2 times per week. Also, you should be able to complete your workout within 60 minutes. Think about that…..60 minutes out of your 12 hour day…that is very doable. This is where the wonderful calendar comes in…pick your days and times for your workout and keep your appointment!

Lastly, the combination of healthy food intake and regular physical activity should allow you to reach your fitness goals. Give yourself time to reach them…do not become overwhelmed of how far in the future it may seem. Even if it takes one year….how long have you lived as you are? A year will go by quickly, 6 months like a flash and 12 weeks in an instant. Also, challenge yourself to drink at least 2 quarts of water daily with your new program. Your system will love the flush and your skin will probably look the best it has ever been. Once you have adapted to 2 quarts per day, move to 3, and graduate to a gallon. It is important to allow a rest or recovery day per week. Exercise good nutrition and water intake during your non-workout day. Remember to allow for an 8 hour sleep cycle each night for your overall health and especially muscle recovery.

I want to really break down this program to basic form:

1. Make a commitment to yourself to start a new healthy lifestyle and go for it!

2. Seek the assistance of a personal fitness trainer or if a truly disciplined person, educate yourself through reading materials.

3. Have an assessment completed and BMR/activity calories calculated.

4. Eat 5-6 small meals a day using your BMR calculations to determine how many calories to eat daily and per meal calories that include complex carbohydrates, lean protein, and fat.

5. Drink plenty of water…start with 2 quarts and increase as your body adapts.

6. Implement aerobic fitness (cardio) in your training zone at least 4 times per week.

7. Implement progressive weight resistance training at least 2 times per week.

8. Allow a Recovery Day or non-workout day.

9. Plan to get at least 8 hours of sleep per night.

10. Journal, Journal, Journal.

I enjoyed writing this article for you and I hope it answers most of your questions regarding weight loss while gaining muscle, how to implement a healthy nutrition and exercise program, and the motivational tools to start. If you have any questions, please do not hesitate to contact me at http://www.fitness-4-you.com/.

Take care and Stay Healthy!

Darla:)

New Christmas Healthy Pancake

Hi Readers!!!!

This morning I was playing around in the kitchen trying to make my fav protein oat pancakes and realized.....no eggs...yikes. I spyed a carton of light egg nog that I enjoyed the other evening while decorating my tree, and said what the heck....well...the egg nog substitute worked like a charm and the pancakes were fluffy, and tasted wonderful. The fun part about eating healthy is just that....eating....THE GOOD STUFF....and this is now my top holiday Good Stuff Pancake....

Holiday Healthy Egg Nog Pancakes

Makes 2 very large pancakes (2 servings)

1 cup rolled oats blended to flour consistency
2 scoops vanilla whey protein powder (usually 25g per scoop)
1 tblsp wheat germ
1 tblsp flax meal
2 tsps baking powder
Light egg nog (enough to make pouring consistency)

pour mixture onto prepared griddle and let cook until bubbles form. Turn over and cook through. Should be fluffy...do not overcook them or they may be dry.

I enjoy mine with honey, but also fav toppings are fat free sugar free maple syrup, and fruit only apple butter.

I eat one and save one for the next morning or another snack meal.

So...in this beautiful holiday cake consists complex carbohydrates, protein, fiber, and healthy fats all to fuel a fabulous body.....

Happy Holidays

Stay Healthy
Darla:)