I was reading a post from a colleague the other day in Facebook and I have to tell you, it made me think about never stepping foot into another hospital in my life again. He was re-telling a story about a friend who had recently had a about a week-long stay in the hospital for a GI problem and the conditions for less than sanitary due to lack of personnel and supplies. What was my take away as a trainer?
We as an industry must step up our game and serve you as the public better than the medical community is treating you! Because you don’t want to end up getting sick.
Here are my tips as a fitness trainer and health coach for a healthy individual to maintain or increase their fitness base.
Nutrition is your first key: Stick to a Mediterranean Diet. In my opinion, it’s the healthiest overall diet out there. Drink water! Lose the soda, juice, limit the coffee (so you can sleep), and limit the alcohol (it’s just empty calories and it makes you do stupid stuff when you are over served).
Exercise: Find what you like to do and get out there and be active! Don’t let a trainer get in your face and make you do things that will harm you. There are trainers out here that will show you good form and encourage you the right way and listen to what you want. If you are doing an activity that you don’t like, guess what? It won’t last! Try new things, you never know if you will like them until you try. Lift weights, it can be your own body, bands, medicine balls, stability balls or free weights. Just to name a few, the options are many but the benefits are very real. Move away from the computer (yes, I going to as soon as I finish this!) and do read more. Stop watching so much TV, it stunts your mental capacity and it makes you bottom heavy. (Really). Go outside. Get some fresh air!
Sleep! It’s so under rated. If you get 7-8 hours a night, your out look on life will be so much better. Your health will be much improved as will your energy level to do the things that I mentioned above.
Socialize. Studies show that connections (other than on the internet) are good for your soul. It decreases stress, which leads to the hormone cortisol, which leads to fat stores. You might even find a workout buddy.
It doesn’t need to be extreme. Lifestyle changes can be moderate and still be very beneficial. If you take these tips, use them consistently, I’m confident that you will not need magical pills or tricks to stay fit and healthy. This is the key for an optimal lifestyle.
Have you been reading about the bad press supplements have getting lately? You knew that it was just a matter of time. It’s that magic pill syndrome, right? You can’t just take a pill and hope that everything wrong will suddenly disappear.
Just like one workout isn’t going to change a lifetime of bad habits. It’s better to get the vitamins and minerals you need through the foods you eat every day. It may not be as convenient, but nature has an amazing way of giving us what we need if we just take the time to do what we need to do the right way!
Let’s look at grapes for example, they have amazing benefits:
Protect the heart
Pump up the brain
Protect against skin cancer
Protect against diabetes
Aid in weight loss
Protect against migraines
Another easy way to add amazing benefits to your diet is cinnamon and one tablespoon of honey every morning before breakfast may help relieve arthritis pain in as little as one week!
Cinnamon is known for its anti-bacterial properties as well as boosting cognitive and memory function.
Here are some other benefits of Cinnamon:
May help in reducing cold symptoms
Helps when you have an upset stomach
Improves overall circulation
Improves the bodies immune system
Aids in weight loss
Helps stop/slow down hair loss
Can increase longevity
These are just two examples of super foods and there are SO many more that can easily be incorporated into your diet on a daily basis. It’s not as difficult as it appears to eat healthy.
When you take supplements, first you must make sure of the grade. These are not regulated by the government and if you are not careful and not getting pharmaceutical grade supplements you may be ingesting ingredients you really don’t wish to be. Also, you might be overloading on vitamins unknowingly. A, D, E, & K are fat soluble. This means they are stored in your fat and not readily excreted from the body. This can lead to toxic situations and make you very ill. If you are taking medications or have a medical condition, some supplements might not interact well with those drugs. Why take the chance when you can get everything you need from your food?
There are some instances when supplements are necessary. If your Doctor prescribes them, then by all means follow his orders. But don’t listen to ads, friends or late night television for guidance!
For so long all you ever heard in the fitness and diet world was the key to losing weight was choosing low-fat foods. Well…how did that work out for you? Probably not so well! The reason for that is when the food industry takes out fat they usually replace it with sugar or a sugar base substitute. This is where the real problem with obesity lies.
1 sugar carb gram = 4 calories.
Counting calories from sugar is a much better system than just counting overall calories for weight loss. It takes a little longer, however it is absolutely worth the effort. You won’t have that insulin spike, out of control cravings, and up/down fatigue.
It’s important to eat enough protein, green vegetables and fats to keep you feeling full. These are fine as they are not full of sugar. Think about dark leafy greens, nuts and whole grains as they are a good source of Magnesium. Any time you can boost this naturally with food, it’s a good thing!
Speaking of boosting naturally, here’s some ways to boost your Serotonin naturally. Getting enough sleep, going for a walk in the neighborhood, gardening and smelling your flowers. Serotonin is a feel good hormone that will help your body and mind stay stress free. Stress, is one reason that makes it hard to lose weight.
To achieve optimal health and fitness, you have to let go of the practices that are ineffective and balance the ones that work.
“What screws us up most in life, is the picture in our head of how it’s supposed to be.” – Unknown
A healthier attitude to take towards fitness is to love who you are today! The person you see in the mirror, who is doing the best he or she can do to be the healthiest person in the future. Someone who has a specific goal, that is smart and action filled. One who knows that it takes time and not drastic fad diets or crazy exercise plans, but balanced lifestyle changes. Someone who will want to help lift others along the way when they see or ask for help in their fitness quests to the best of their ability instead of judging. This is the picture of someone who is on a journey to optimal health and fitness!
This article really got to me on many levels and I would love to know your thoughts. Recently, I went to see an Orthopedic Surgeon with hip pain from years of cycling. I was sure I would walk out with a script for physical therapy. Did I get the shock of a life time when he informed me that I needed a total hip replacement immediately! At my age, I would have required two additional replacements. This was devastating! I went to a chiropractor for a second opinion and she was appalled! Not only did she bring in an associate but showed me my x-ray to prove that I was nowhere near a total hip replacement. After a couple of adjustments and stretches, I can honestly tell you that I am completely pain-free.
My point is, how many of these procedures that are not needed have there been medical complications or even death? Shouldn’t the specialist be held accountable? I certainly think so!