Tag Archives: Goals

“All in!” Patient Perspective

jump-1209647__480Being “all in”  separates the goals we set because we “should…” from the goals we set because we “REALLY want…!”

Lets face it, trying to do something because we should is exhausting.  Working for something we REALLY want is energizing.  Below is one patients story of what happens when you go “all in”.  Although this is a patient who decided to have weight loss surgery, the approach can be applied to any goal set because we want to enjoy life to the fullest.

First, let me start by saying that when I went to the original orientation meeting for the Weight Center, I had absolutely no intention of having surgery. I was thinking that I could lose weight with behavior modification. Heck, I’d done it before. Of course, the weight always came back, usually those pounds brought a few friends with them. To consolidate this, I did have a sleeve mastectomy in 2014. At first, I reluctantly pursued an exercise regimen, because I was *told* that this was part of the program, not because I actually wanted to. My mindset at that time was simply this, I had gone through all the preparation and such to have the procedure done, I may as well do the work – this might be my last opportunity to be healthy (note, I did NOT say “skinny”).

I’m by no means saying that I’m perfect, or that anyone should see me as an example of what you *should* do. But I found, over time, that success becomes its best motivation. For every thing I suddenly realized I could do that I could never do before, I wanted to do more. Success is insidious and addictive. People who haven’t “been there” have no idea how empowering it can become to be able to MOVE, to do things that darn near felt like a near death experience before. Over the course of the last 2 1/2 years since my surgery, I’ve gone from being a card-carrying couch potato to working out nearly every day for an average of 45-60 minutes. I bought into the mindset that long term success requires total lifestyle change. It’s not a finite endeavor with some “end goal”, after which you can go back to your old habits. They’re what got you to the point of seeking surgery.

I’ve heard others say things like “I don’t want to deprive myself”, or “I don’t exercise, but I’m still losing weight”, and in inwardly cringe. These people just don’t seem to understand that bariatric surgery isn’t some magic pill that is going to fix what’s wrong…. it is merely a tool that can be used to aid in major changes in behavior. In order to be successful long term, you really DO have to go “all in” and exercise as well. No matter if your stomach is the size of a hard boiled egg or a Winnebago, exercise will *always* be a part of achieving a healthy body.

I went “all in”, and I still have work to do to reach my goal weight, but that is really secondary to what is truly important – being healthy. My advice, for what it’s worth is this: embrace the whole shebang, you might curse the process in the beginning, but when you see and feel your own success, you’ll be eternally grateful you did it.

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Keep Moving, Be Well, Be All In!

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

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by | April 10, 2017 · 3:18 pm

Myth #9: “It will be easier when…”

crocus-292306__480If you ever doubt humans are optimistic, talk to a New Englander in spring!   As the snow melts, so does the weight of winter on our motivation to move.  We feel the hope of longer days and walking outside without fear of slipping on ice.  Its wonderful!!!

Now, I don’t want to be a buzz kill.  I believe in optimism and do not want to squash any of it . However, I know from experience, a bit of realism this time of year can help us stay optimistic all year long.

OK… Brace your self – here comes the reality… Winter will return.  Breathe…. it will be OK!  Lets use this optimistic energy to ready ourselves now for next winter.  As they say “an ounce of prevention is worth a pound of cure!”

Chose your favorite way to take notes and  jot down your thoughts:

  • How does my body feels right now at the end of winter? 
  • How do I want it to feel?
  • What was my best experience with exercising during the winter months?
  • What did I learn from that experience I can use now?
  • What are the challenges to exercising in the winter?
  • What do I want to try next winter based upon what I know about my successes and challenges? 

Take your plan and put it where you will see it in October of this year.  Now you can rest easy knowing winter may be a bit easier with a plan in place.

Keep in mind, this optimism also shows up when we are setting out on a weight loss bicycle-788733__480plan.  The idea that “when I lose weight things will be easier”, can cause us to put off dealing with the true challenges to exercising regularly.  Take an honest look here as well.  What challenges will not go away not matter how much you weight?  What can you do to build your confidence in handling them now rather than hoping they will take care of themselves when you are at your goal weight.

Ok, enough realism! Lets get back to that Spring optimism!

Keep Moving, Be Well,
Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

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by | April 4, 2017 · 4:08 pm

Myth #8: The Fitness “Expert”

Fitness expert

When you seek a professional to give you advice or provide a service, whether it is for electrical wiring in your home or getting a haircut, what do you look for? Of course you look to a source you can trust – a professional with the required certification, training, and experience.  It is important to know that the field of fitness has no requirements for professionals. Anyone can call themselves a fitness expert. Our source for advice about how to move and be well is sadly under-regulated and as a result, full of myths and mindsets that are not science-based. This means that right now, you, as a fitness consumer, need to stay educated or your exercise advice may lead you in the opposite direction of the motivation and fitness you are seeking.

Next time you listen to advice about exercise on TV or the internet, notice why they call themselves an “expert.”  Are they highlighting that they  a) have a personal success story,  b) were successful as an athlete, or c) trained someone famous? These are all red flags! Even if they are certified, know that there are no requirements for certification programs and no one is ensuring that person’s certification is up to date. Our professional organizations for degrees and certified exercise professionals are working on this, but it is a very slow process!

Currently, there are two sites that provide helpful information about fitness professionals for consumers. Use these sites to find a qualified professional who holds a certification that is accredited by the National Commission for Certifying Agencies (NCCA). This means the certification exam has met set standards for the exercise professional’s role as defined by the U.S. Department of Labor.

The United States Registry of Exercise Professionals maintains a list of professionals with any accredited certification. The American College of Sports Medicine (ACSM) is the “gold standard” for certifying exercise professionals. The ACSM continuously clarifies the various levels of training for exercise professionals,  defining their role and scope of practice clearly. This makes it easier to find a professional who has the right level of training for you, whether you are without health concerns and looking for a qualified personal trainer or have a health concern and need a clinical exercise professional to safely guide you with exercise. Check the ACSM ProFinder to find professionals with this level of certification and training in your area.

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The myth here is that just because someone looks fit they know about how to help you get fit too.   Most important is to trust your instincts.   If the advice you are receiving is not leading to feeling better right away, keep searching for the right professional for you.  Remember, you don’t need to suffer now to feel good later. If exercise is causing increased pain, speak up.  If the professional you are working with tells you the pain is necessary to lose weight,  walk away from it and find a new approach.   My hope is that some day, this will be easier for you as a consumer. Until then, let’s not let the confusion get in the way of exercising consistently and enjoying movement.

Keep Moving, Be Well,

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

 

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by | March 28, 2017 · 4:10 pm

Myth #5: Core Strength

crunchIf I had a dime for every crunch I did in my lifetime ,  I would have that dream home in the Caribbean by now!  Doing abdominal exercises in various forms, such as crunches, oblique crunches, sit ups, reverse crunches,  V-sits, and planks are a staple in most routines.  When I was teaching aerobics years ago, if I skipped the abs portion, I would have been run out of the gym by 30 people in leg warmers and “big hair” (OK, it was the 80’s!).  However, this is often still the case (minus the “big hair”).  It is time for this fitness myth to catch up with the science.

The trunk  contains some pretty important parts of the body –  the organs, spinal cord, spine, heart, lungs.  The purpose of the core muscle group is to stabilize and protect this area of the body during movements of daily life.

core-musclesWhen we are “working” the core, we often mean we want to reduce the size of the trunk area – AKA spot reduce fat in the abdomen.  Spot reducing is a myth (period).  Yet,  take a look most popular core programs and you will see the myth of spot reducing  alive and  well! (even if it is just implied).   We need to be very savvy fitness consumers to recognize myth based marketing when we see it.  The reality is “working” the core does not really “slim” the core!

What does it mean to strengthen the core?  We can plank longer, do more crunches or sit ups, lift more weight with our core muscles?  While this would be a measure of core strength, the real question is, does it lead to better function of the core in daily life?  Does a strong core mean these muscles can do their job to hold the spine in alignment and reduce daily wear and tear, minimize the risk of back pain, enable us to do daily tasks with ease?

coreRemember the principle of specificity of exercise?  If we want the core muscles to do their job, we need to learn to consciously activate these muscles with our brain during motions of daily life. Exercises done lying down do not mimic daily life and relies on gravity instead of conscious control from the brain to activate the core muscles.

What we want is core control.  This means you can consciously activate your  core muscles to hold your spine in alignment when lifting a heavy object, reaching overhead, twisting to reach an object, etc.  Here is how:

  • First, learn what alignment is for you.  When the spine is out of alignment, the core muscles are not “lined up” to work their best and this increases wear and tear on the back.
  • Notice when you are pulled out of alignment and practice using the brain to activate core muscles for that movement.
  • During ALL strength training exercises, incorporate core bracing with proper alignment, without holding your breath.
  • Practice turning off these muscles when you don’t need them. (ie: during cardio exercise).   Often we are taught to “hold in the core muscle” when we really do not need them.  Relax those core muscles in between activities so they can recharged for when you do need them

Admittedly, this will require a mindset shift away from the hope of spot reducing the abdomen and the idea that traditional core exercises will improve function in daily life.  The payoff is real “results” from an exercise plan based on the reality of movement science rather than long-standing fitness myths.

Keep Moving, Be Well

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

 

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by | February 13, 2017 · 3:57 pm

Myth #4: Fitness Challenges

 

Squat challenge

Dream Arms Challenge

14 Day Toned Arms Challenge

30 day Butt and Gut Challenge

Fun Fitness Challenge

Burpies Challenge

These are just a few that came up in an internet search for “fitness challenges”.  There are several myths wrapped up in one here:

  1. I need rigid structure to be motivated 
  2. I will have “dream arms” (or other body part) from doing more of the “right” exercises
  3. Someone else knows what is best for my body
  4. I just need a jump-start and THEN I will be motivated

Lets take these one at a time:

  1. I need the structure of a program to stay motivated:  Research indicates true lasting motivation comes from the inside.  When we rely on external sources, such as a program, a trainer, and exercise partner,  a challenge, it does not last.   Internal motivation is when we connect what we are doing with why we are doing it.  Exercising not to lose weight but because of what you want from weight loss – to be able to play with kids, feel more comfortable and confident in your body, to travel and enjoy social activities, etc.  Structure, boundaries and habits are only motivating when they are keeping you on the road to your own personal definition of success.
  2. I need an exercise to work this part of my body.  Spot reducing is a myth.  Exercising to “work” a certain part of the body is exercise based on this myth that is widely promoted in the media.   This is a big red flag for most fitness challenges – the promise of slimming or sculpting a certain area of the body.  Lets face it, dream arms, or any other body part is based mainly on the photo-shopped images we see in the media.    Every image we see is touched up to perfection.  Very few people actually look like that, and if they do it is a combination of great genetics and a lot, (a lot) of time and effort.  Most of all, any changes are temporary, disappearing once the program is done.
  3. What is the right program for me? The fact is that what your body tells you when you are exercising is your best guide.  The right exercise for you is the one that provides a comfortable challenge for the body systems (ie: cardiovascular system, the muscle-skeletal system, the nervous system)  and leaves you feeling better, mentally and physically, than before exercise.  If your goal is to lose weight in order to feel better, and exercise leaves you too sore the next day to enjoy life, you just missed another day to feel good.
  4. When I see “results” I will be motivated to keep going.  What are the results we are looking for?  Weight Loss?  Sculpted arms? Lost inches?  As we discussed in number 1, these are external goals and they don’t last.  Instead ask yourself why do you want to lose weight, have sculpted arms, or less inches?  So you can feel confident, have energy, feel good about your self?   Those are your internal results.  Now, exercise so you feel more confident, have more energy, feel good about yourself today and every day.  That is what provides the true motivation to keep going.

If you are looking for lasting motivation, skip the fitness challenges and go for the real challenge in fitness for well-being.. Learning to trust your body.  Practicing being kind to yourself.  Then you will be much more likely to want to take the best possible care of you every day.  You will discover how to move so you feel better today and every day going forward!

Keep Moving, Be Well

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician

Leave a comment

by | February 7, 2017 · 7:30 pm

Celebrating Well

walking-in-snowIf you are celebrating this month in some way – how do you celebrate well?  Meaning, how do you celebrate and still stay well – healthy, happy, balanced, active, nourished, rested, energized, calm?

The answers will vary with each person reading this.  I don’t have the answers, but you do.  What are you doing to maintain both your mental and physical well-being this season?  Take a moment to brainstorm all you or doing that works to some degree or another.  Make one section just on all the ways you move that makes you feel better.

Why?  First, because we can be so busy we don’t take time to appreciate what we are doing, only what we are not doing this season.  Second, because now you have a list of all the ways you can stay well this season.  When you start feeling out of balance, pull out the list and do one of those things to regain a sense of well-being.

That list of movements that work is a key part. When we are stressed, the body is preparing for movement.  Movement is an essential antidote to the stress response.  Sitting at the dinner table, at our desk, laying in bed, or in front of the TV stressed is only draining energy and health.  Something is definitely better than nothing here.  A quick 5-10 minute walk, stretch, dance,  a few weight lifting exercises… all great for lowering stress and regaining a sense of well-being this season.

Happy Healthy Holiday’s to all of you!  Enjoy!!!

Keep moving, be well,

Janet

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by | December 21, 2016 · 4:48 pm

Fitness – a strong protector

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If there is one common thread between patients coming to the Weight Center, it is that they are here because of concerns about their health.  Whether the goal is to improve current health issues affecting their life right now, or prevent health issues from limiting their life in the future, health is a big motivator for weight loss.

It has been known for some time that elevated body weight is a health risk.  It has also been known for a while that low fitness level is a health risk as well.  Recently, there has been a debate over which is more “important” and a better predictor of health and longevity. Weight or fitness level?

Weight is much easier to measure, to see, to “assess”, than fitness level.   We can tend to assume that someone who is slim is “fit”. In reality, they might not be fit at all!  Since fitness is not easily assessed and measured , how do we know if we are fit enough?  There are many components to being fit as well, so to measure all aspects of fitness we would need several tests.   These are some of the reasons why weight tends to be a focus for assessing health; it is just easier to measure than fitness level.

But which really gives you more health and longevity for your efforts: focusing on fitness or weight? Over the past two years there have been large scale studies and analysis of large scale studies to answer this question.   And the answer (drum roll please….)

“After completing the meta-analysis on the joint association between Cardio-respiratory  fitness and Body Mass Index (BMI) on mortality (death) from all causes, the results indicate that the risk of death was dependent upon cardio-respiratory fitness level and not BMI. Therefore, fit individuals who are overweight or obese are not automatically at a higher risk for all-cause mortality”   (Fitness vs. Fatness on All-Cause Mortality: A Meta-analysis)

Translation:  Being fit provides protection from dying from any cause at all weight levels.

Simply put… to protect your health at any weight keep moving!

Does that mean we give up on weight loss efforts? Nope!  This is just looking at risk of dying too early.  Patients also describe being healthy as the freedom to live life fully without their body limiting them anymore.

Reducing the amount of weight on our body is an important part of that freedom to live life fully.  However, it is not the whole story.  Being at an ideal weight, but at a low fitness level not only increases mortality, it also limits the ability to live life fully.   In fact, that is the definition of fitness for well-being.

However…. we still tend to focus on the scale more than fitness.  For example, when patients say “I was doing so well with exercise, but not losing weight, so I stopped exercising.”  This is a sign that we are missing what fitness is really about.  When exercise is just for the purpose of losing weight, we miss out on the great health and longevity benefits that fitness gives at any weight, any age, and with any health history. 

So, please do not sell yourself short!  Don’t miss out because you have your eye on the prize on that scale.  The scale is a very poor predictor of health and well-being compared to how fit you are.

Still, we have that issue of measuring. How do we know if we are fit?  Check out the blogs I wrote a few weeks ago about fitness for health and well-being.  Your best fitness measure is how much you can do what you need to do in life with energy left over for fun and for emergencies. Follow the guidelines for the parts of fitness we have discussed in the past:  cardiovascular, strength training, flexiblity and lifestyle activity .  Use these as guides for fitness that can help you will reach your goal to improve health while losing weight.

Keep Moving, Be Well,

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

Leave a comment

by | November 29, 2016 · 4:58 pm