Tag Archives: motivation

It’s that time again!

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As much as I do not like being the bearer of unhappy news, its that time again so we need to talk about it! Daylight savings time ends in less than three weeks! This is when those shorter, colder days kick in our inclination to hibernate!

Honesty , the concern is not the lowering of calorie burning.  There is a  bigger problem with the reduced activity that tends to goes with shorter days.  The real challenge is the sharp reduction in great brain chemicals that keep our mood elevated, lowers cravings for comfort foods, and keep us generally feeling good.

We can’t blame those winter blues all on less daylight.   The brain chemicals we get from being physically active are more powerful than those provided by sitting under a sun lamp.

What is your plan for staying active this winter?  What worked last year?  What will work this year?  This post is a reminder to us all to start brainstorming now so we are ready.  Share your list in the comments section so we can inspire each other to stay well physically as well as mentally this winter.

Need some extra motivation?  Consider yourself in spring training!  What do you want to be able to do that first beautiful day of Spring?  Take a walk, garden, bike ride, play golf?  Train for that this winter.  It will keep exercise meaningful and you probably will not regret one moment of exercising in the winter when daylight savings begins again!

Keep Moving, Be Well

Janet

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.

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

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by | October 17, 2017 · 6:04 pm

The connection between “Being Good” and “Being Bad”

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This was a segment on NPR yesterday about a study on why we might tend to “be bad” after “being good” .

When you are an experienced dieter, you know how to “be good”.  You know all the rules and tricks in order to take in less and burn more calories.  You could probably could write a book on it!

It is interesting to learn from research in the field of marketing.  It gives us great clues in to what drives us, what motivates our decisions .   This term used called “licensing” is a handy one. It describes that switch that seems to happen when we have been following the plan closely for a while and then suddenly, without warning, we switch and make a complete 180 degree turn to do the exact opposite of what we know we “should do.

When we are trying at achieve a goal like weight loss, we can get really focused on all the rules.  We follow what someone else tells us we need to do and try really hard to stick with it.   We can become like a child sitting at a fancy restaurant trying really hard to be polite, use good manners and sit still. Eventually, they will lose it (hopefully not in the restaurant!).  Its like trying to hold our breath – there is only so long we can try hard to ignore signals from our body to do what we want and need to do.

Stringent, intense, hard-core exercise programs put us in that position.  We are working so hard to measure up, to perform, to keep up, to ignore pain and fatigue signals from our body.  That it can only last so long.  Eventually we are going to head in the complete opposite direction.

Moderation is key.  It is not glamorous, flashy or newsworthy, but it works when it comes to exercise.  Studies indicate moderate intensity of cardiovascular exercise  is enough to improve stamina.  Moderate amounts of training, like one set three days a week, works to improve strength.

So moderate is enough and pushing hard makes us lose motivation…. hmmmm   maybe we can finally lose the idea that we need to try to be good and not be bad and simply enjoy moving again!

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 | July 11, 2017 · 7:00 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

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by | February 7, 2017 · 7:30 pm

What are you training for?

I am noticing a bit of confusion in fitness lately – confusion between sports and military training and exercise for health and well-being. I want you to be a savvy fitness consumer who gets what you want from your investment.  Let’s take a look at the difference between the two approaches and see what you think:

Training for wellbeing.pngIf you were an athlete or military professional at some point in your life, the switch may be challenging. Those approaches to exercise can be strongly ingrained in your approach to movement. If you have done a fitness program with a sports-minded approach in the past, or admire those who do, this approach can be so enmeshed in your thinking about exercise, they can seem to be one and the same. But clearly, they are not.

Here are questions to ask yourself to be sure you are training for health and well-being:

  • Am I pushing through pain and discomfort in my fitness class/program?
  • Who is my primary guide for what is right for my body – a “fitness expert” or how my body feels with a certain exercise?
  • How often do I ignore and “tough out” pain with exercise?
  • How often do I get injured when I am on a fitness program?
  • Am I consistent with exercise all year long?
  • Does my exercise program leave me too sore and exhausted to move more throughout my day?
  • Am I  feeling and living better as a result of my training?

Are your answers more in line with the training approach on the right or the left of the chart above?

If you are ignoring pain, listening to a trainer more than your body, feeling sore and exhausted more often than energized, inconsistent with exercise, have a love/hate relationship with exercise, and/or have sustained an injury as a result of your training – you may be using a sports approach to health and well-being training.

If you feel better mentally and physically, have less pain and injury, are listening to your body, are consistent all year long, have more energy and stamina and strength to enjoy life – congratulations! You have found a fitness program for well-being.

This is not to say  sports, athletic, or military training is wrong – it is simply a different goal than training for health and well-being.  Sure, there is some crossover between the two ways of training the body.

The big difference is that sports/military training has a higher risk of injury and is not designed for sustainability long term.  If you want your weight loss to be sustainable – you need a fitness plan that is sustainable as well.

Look back at the blog series on fitness I did a few weeks ago for more informative about fitness designed for health and well-being.

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 | September 19, 2016 · 3:26 pm

The Magic Pill

Thank you, WBUR, for this new podcast series that started last week called “The Magic Pill.”  The positive news about movement as the most powerful medicine we have for health and well-being gets lost easily in the media. It is refreshing to see an encouraging approach getting some more air time!

Thirty years of prescribing this medicine has taught me one thing – the prescription is very individual. So take in the information and suggestions but above all trust your own knowledge about your body and what works best for it today. For example, they end the  first podcast with a cheerful “take the stairs” suggestion. Sounds easy enough, but for many, stair are a big challenge. So if stairs are not right for you at this time, try pacing while you wait for the elevator, or take an extra lap around the hallway before getting onto the elevator, or take a big morning style stretch as you wait. (You might just inspire the people waiting with you to do the same). You see … ALL movement is medicine – not just the ones that count on our Fit Bits!

The best medicine of all is enjoying movement.

Enjoy it and you will reap the benefits! Move in the ways that give your mind and body a lift. Because we are made to move, the body responds with a big “thank you” by boosting the immune system, giving amazing health benefits… instantly!

Check out the podcasts for The Magic Pill – they are brief (<10 minutes) yet full of inspirational science based information!

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 | September 6, 2016 · 5:16 pm

Mindfulness and Fitness

mindful walkingThis is a link to a brief audio program from the creator of the Mindfulness Summit about the biggest obstacle to mindfulness. 

Over the past 30 years that I have been teaching about exercise and fitness, I have seen a growing trend.  This trend is, from what I can tell, one of the biggest barriers to exercise motivation.  It seems to be getting worse, not better.

The trend?  Never enough.  The push harder, be stronger, go faster, be better, do more approach to fitness keeps us in the never enough trap.  And in that state of mind with exercise (or anything), contentment, happiness and thus health and well-being are constantly out of our reach.

Research on the mind/body connection is now way too strong to ignore that fact and longer.  Being fit but chronically stressed counteract each other. Fitness cannot work its magic on health if one is in a constant stress response.   If the mind is never content, if negative stress is the state most of the time, health is effected.  So exercising to improve health needs to now consider the state of mind as well as the state of the body.

Combining mindfulness with exercise is an antidote for the “never enough” trend while boosting the health and well-being benefits.

Mindfulness is the practice of paying attention to what is happening with an attitude of kindness, openness and curiosity, in the present moment.  Mindfulness means “to see clearly”.   It is not about being happy and content all the time, it is certainly not about stopping thoughts – it is about simply being in a mindset that allow us to recognize what is happening, so we can make an informed choice toward contentment.

In fitness and weight loss, we can get so focused on future results, on reaching the next level or taking off the next five pounds, that we miss what is happening right now.  And when we do, we miss contentment.

Many patients would say,  but I do not feel content at my current weight! As you will hear in this audio, the present is the only place to find contentment.  If we can’t practice it now, in the future there will be some other reason not to be content. The next goal, the next event, will keep contentment just out of reach.  Practice contentment now.  It is just a practice, and practice makes this skill stronger.

If you have not experienced mindfulness yet, it is difficult to understand with just words and descriptions.  Look into options in your area.  We are so fortunate to have our Center for Mindfulness right here in central Massachusetts.  They even offer online options for learning mindfulness.

The great news is that exercise, when designed to be, is a tool for mindfulness.   Mindfulness is paying attention with curiosity and kindness.  Movement is an opportunity to focus on the body, taking care of it, listening to it.  Movement is an antidote for the changes that stress cause in the body.  Stress prepares the body for movement. When we are in a stress response but not moving, those changes can cause damage.

Exercise and movement can be a pathway to contentment – right here, right now, when we practice mindfulness with movement.

Pause when taking a walk with a friend and notice what is good about that moment.  Pause after exercise and really savor the contentment you feel from movement.  Put on music and dance – and enjoy simply moving to music.  Move in a way that you enjoy, and really enjoy it, and you are more likely to find health and well-being in mind and body.

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 | June 6, 2016 · 4:06 pm

Life After Weight Loss Surgery – Patient Perspective 2

patient_perspectives

I weighed in at my heaviest just after graduating with my Master’s in Education. I knew it was time for a serious life change. I started with small changes and ended up dropping just over 30lbs. It was great and I felt better, but realized I didn’t want this to be like all my other yoyo diets. I needed another tool.

I had a vertical sleeve gastrectomy done in July of 2015. I’m just over six months out now. Lots of people knew but I didn’t widely publicize it. First let me start by saying, no I did not choose the easy way out, nothing about this process is easy. No one wakes up one day and says hey, let me just cut open my body and take out most of my stomach, that’ll be a quick fix. Seriously, no one does that.

I am a recovering binge eater who additionally had incredibly unhealthy habits that I am working hard to overcome. Having a tiny stomach helps, it’s one of the many tools in my box. Unfortunately, I still struggle with my eating disorder, I probably always will. However, I now know how incredibly painful it is to binge eat with a tiny tummy so I try to avoid that as much as possible.

I am very excited to say that I am now officially down 100lbs from my heaviest weight back in May 2014!  I am NOT an expert; I just know what has helped me. Here are some of the many things that I have learned on my journey in no particular order.

  1. Make one small change at a time that you can live with, forever. Changing too many things at once was always a recipe for disaster.
  2. It has to be a lifestyle change or it will all come back, plus some… I did it many times.
  3. High protein, low carbs, low sugar. If you really want it, eat it. Moderation is key. If you are a binge eater and seriously can’t control yourself, know your triggers. I cannot keep cookies in my house. I WILL eat them, ALL of them.
  4. Measure your food; it’s amazing to see what a “portion” looks like. Be honest with yourself about what you are actually eating. Start a food journal, or use an app. You don’t have to share it with the world, but don’t lie to yourself. Write in EVERYTHING. Did you really need that entire box of chocolates? No, probably not. The difference is I don’t lie to myself about what I’m eating or drinking. I’m making a conscious decision about what I’m putting into my body.
  5. Meal prep with healthy things you like. Start small, you don’t need to plan your whole week. That’s overwhelming in the beginning.
  6. Have a somewhat boring diet. I don’t mean eat gross things that aren’t appealing. I eat basically the same thing all the time. I know what’s in it nutritionally and I enjoy it. Yes, I occasionally venture outside of my typical foods. However, I also know that if I don’t let myself have what I want then I will binge eat. I have learned my triggers.
  7. DO NOT reward yourself with food. You are not a dog. Find something else that makes you feel nice. This was incredibly important for me to learn. It was one of those major light bulb moments. Now I save money for fun experiences when I reach a certain goal.
  8. Don’t get on the scale constantly. It can have way too much control over your life. Focus on how clothes fit, and how your body feels. Don’t let the numbers control you, it’s way harder than it sounds. Who knew 3 little numbers had so much power? I wish I cared more about the numbers on in my bank account that that scale.
  9. Exercise. I know that word sounds terrible and scary, but it really just means move your body more. Start with small steps like parking further away, or going for a walk between episodes on TV… Find something you enjoy. If you don’t like it you won’t keep doing it. I started running. – I know, you can’t picture it. I couldn’t either – I also started strength training. I am so thankful to my coworker who suggested it.
  10. Know your support system. My family and friends have been incredibly supportive. I am forever thankful for their support. Also, build a supportive circle of people who you aren’t necessarily close to such as on social media. Family and friends can be a great support, but can also say things that don’t help but hurt. Having an outside network of supporters is incredibly helpful.
  11. Set realistic goals, you don’t need some daunting monster goal hanging over you. Lots of short small ones. You’ll feel accomplished and keep going. There is nothing worse than feeling as if you failed yourself.
  12. Don’t tell people what you’re doing. Suddenly everyone is an expert and trying to “help” you. Initially tell the people who mean the most to you, whom you feel would support you, or whose support you feel you need. Other than that, people don’t need to know until you feel like no one can stop the path you are on.
  13. Learn to say no. I promise it will help. No to yourself, no to others. No is a complete sentence and doesn’t require an explanation.
  14. Instead of saying I don’t have time, try telling yourself that it isn’t a priority. See how it makes you feel. Sometimes I’m OK with it. Other times I realize that I should be a priority and I need to make time. There is always something we can cut back on. Maybe it’s scrolling mindlessly through social media?
  15. Make sure you have a good reason, something that you are fighting for. If you keep that in mind then it makes it so much easier. Mine is that I want to be healthy enough to have children and raise them. I want to be around long enough to watch them have children. I’m going to do anything I can to be healthy for that possibility.
  16. If you post comparison pictures, try to brand them in some way. People will undoubtedly use them to sell their stuff. Yes, it has happened to me. On that same note, take lots of pictures. Don’t delete all the ones you don’t like how you look, you don’t need to show them to anyone. It’s helpful to look back and see the change when you are feeling like a failure for one reason or another. There have been plenty of days when I felt like I wasn’t making as much progress as I wanted, or as quickly as I wanted it. I look back at my pictures and am always shocked.
  17. Think about what you are scared of in the process. Is it failure? It could happen, but you could also succeed. Is it how much money you will spend being healthy? You might be surprised. Better food is more expensive. However, I eat less of it. I also pay significantly less medical bills because of how sick I used to get. Yes, clothing is expensive. Clothes tend to get cheaper the smaller you are, unless you are into name brands. Is it excess skin? Skin has some elasticity, but we are being real honest here… Yes, I have excess skin. Yes, it makes me somewhat uncomfortable. However, I can tell you that I am way more comfortable in my own skin than I have been in years. What is scaring you away from trying? Is that you might actually be successful and don’t know what to do when you are? I know, strange concept, but I was really scared of that. Take a leap of faith, you can do this.
  18. This one is important. I would say the most important – Love yourself and be proud of yourself at every stage of your journey. I can’t even begin to explain how important this part was for me.

This journey has been a crazy one, and my lifestyle has completely changed. I eat healthy, and honestly unhealthy food doesn’t even sound that appealing to me anymore. I do active things for fun now and am looking forward to doing so many more. I feel healthy and have energy at the end of the day now. I wouldn’t change it for anything. I may look different and lead a different lifestyle but, I’m still 100% me, sarcasm and all. Just a lighter, healthier version of me. I am still very much a work in progress, but that will never change.

Thank you to the patient who submitted this post – if you would like to share your perspective after weight loss surgery, email me janet.huehls@umassmemorial.org

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.

Keep Moving, Be Well

Janet

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by | April 13, 2016 · 3:40 pm