As we approach the holiday season it is easy to fall prey to the “oh come on, it’s Christmastime,” “One cookie never killed anyone,” “Don’t you want to try my homemade banana bread?” It is incredibly hard when family and friends take your positive food choice as a personal rejection. When the polite “No thank you,” does not seem to quiet the groaning, how do you maintain appropriate compassion while maintaining a healthy boundary that you’ve set for yourself?
Oftentimes, that banana bread was not JUST a baked good, but an expression of love and so a person may feel hurt when you decide to make a choice not to indulge. Rejection never feels good. It hurts. Just think about it.
Affirming their feelings and acknowledge that your choice may in fact “hurt” their feelings, apologizing for any hurt feelings and continuing to politely decline is the best tactic. It may sound a little cheeseball but a little word love goes a long way with people! It is okay if someone feels whatever they are feeling (it is a feeling), that doesn’t mean that you have to cave in to their demand because their thoughts and feelings are different from yours.
So a conversation could go a little something like this:
Mom: Sweetie, aren’t you going to have some of my banana bread? It was always your favorite.
You: No thank you mom.
Mom: (Sad look on her face) Oh, okay. Are you sure? It is Christmas. A little indulgence never hurt anyone.
You: Mom, I can tell that you are disappointed. I am so sorry to disappoint you, I love you very much and I am happy to spend this time of year with you. I enjoy so many things about this season.
I admit I am really bad at creating random dialogue….I will stick to my day job and not pursue a career as a screenwriter. Stick to what you feel is best, even when it may seem like the unpopular choice!
It is not always necessary to skip a WOD when you are feeling under the weather, but knowing when to rest and when to WOD can be a bit tricky. Here is something to consider when you are wanting to get in a WOD. What are your symptoms?
Give it a try (above your neck):
Scratchy throat only
Get some rest (below your neck):
Sore muscles (fatigue)
A couple of other things you might want to consider would be your level of hydration and nutrition. If you haven’t been properly nourished for several days, jumping straight into working out may cause more stress on your body than doing you any actual good. Really we get back to this idea of “listening to your body”. There might be times when you give it a try (decide to WOD) and then realize that working out is a bad idea. For exammple, I had a stomach bug over the weekend and thought I would give working out a go this morning. Not too long after getting started I was feeling incredibly fatigued and decided it was best to throw in the towel. There are not black and white rules for all of this…clearly Michael Jordan proved in 1997 that you can do great things athletically even when you have the flu, BUT we will consider this an exception to the rule!
Sometimes when we think of our health and well being we need to break it down into something simple. Today let’s talk about healthy deficits and excesses.
Deficits – NOT ENOUGH—pretty simple, huh? What are key functional, behavioral or even mental habits that are missing from your lifestyle?? Are you getting enough protein, water, exercise, rest, sleep? Maybe there is not enough positive. So ask yourself this question: what are things that are clearly missing that I could focus on to improve my overall health?
Excesses- TOO MUCH—this could be too much of a good thing or too much of a bad thing. What are some components of your lifestyle that are hindering you from making progress?? How much alcohol are you drinking, caffeine, sugar, how much time do you spend worrying each day?? How full is your schedule? Do you have down time each day to re-charge? Ask yourself to identify the excess!
Now go and change all these things and life will be perfect! Okay, okay…that is terrible advice. Pick one thing you feel greatly impacts your life at this moment and set a goal around making a positive change. Add more of the not enough or cut down the too much! Now go make a healthy choice today!
Anytime we are exercising and pushing our bodies, there will be some kind of “pain” – muscles tight, burning, fatigue and even failure. But how do you tell the difference between good pain that’s the result of a great workout vs. pain that could be signaling an injury? Those who have participated in sports their whole lives probably have a general understanding that most workouts don’t “feel good” and you just have to push through the suck. If you are new to the world of working out or haven’t in a long time, it is important to understand and know the difference. “Listening to your body” may make you think that you should never move off the couch and even for an experienced athlete it may not always be clear what your body is telling you.
Soreness or pain is a normal response to muscle exertion and often occurs after working out at high intensities. Muscle soreness is a typically a generalized pain that is felt in areas of your body. Just because your muscles may be tender to touch or it feels cruddy moving (like sitting on the toilet after a bazillion squats) does not mean that there is an injury—this could just be a result of working that particular group of muscles.
The general “burn” or pain that is common while exercising is typically symmetrical. For instance, if you are doing a bazillion (it is my word for the day) lunges then you should feel the burn in both (right and left) quads, hamstrings and glutes! If you are experiencing pain on only one side of your body, then you may need to take a closer look at what is going on, or at least ask your coach for an opinion.
Most of the time you are going to feel the burn in your muscles however, if you ever feel like something is happening in a joint or bone, then you should take a look at what is going on in that particular area. If you all of the sudden have limited range of motion that is not due to muscle fatigue and you are experiencing pain, then absolutely stop what you are doing, talk to your coach and modify the workout as needed. Swelling is definitely something to note (and I’m not talking about muscle pump), if you notice swelling (especially when accompanied with pain) then stop and ask your coach for assistance.
Huffing and puffing?? Yep, that is just part of it! Obviously if you have certain conditions (like asthma) that could affect this ability, take precaution as needed. Seriously, if you are working hard then it is going to be difficult to breathe!
There are so many phrases out there like “No pain, no gain” or “pain is weakness leaving the body” and as long as we understand the definition of “pain” in these particular sayings, then absolutely they ring true. Push through the pain and get to work!
Get Your Read On:
Lift Big Eat Big
Clear Lake CrossFit
The word deprivation has a terrible connotation…well and denotation for that matter. When do you ever hear that word and think of something positive? Sleep deprivation, emotional deprivation, sensory deprivation, deprivation of liberty…..none of these things are positive. In fact, one could accurately label them as not only negative but even harmful. Why then is it any surprise at all that when someone goes on a diet and they start listing off the “no-no’s”, then they feel deprived and eventually fall off the bandwagon?? If deprivation is bad and I am feeling deprived, then the logical thought would be I need to stop doing whatever it is I am doing. To me, especially as a therapist, it would make perfect sense for someone to eventually give up on anything if their mentality or perspective is that they are feeling deprived. No one likes to feel deprived—it is pretty uncomfortable.
So if a diet is merely deprivation of all things that taste good and look good, then failure is an inevitable path. Clearly I have conjured up much scientific evidence to support my opinions here today….are you liking all my links to outside resources?? Ha! Seriously, back to the meat here….if diets = deprivation then diets are stupid. Diets are stupid. Don’t diet, just make healthy choices!
If we are wanting to be successful in our healthy eating endeavors then we need to keep our perspective or “filter” in check. Instead of looking at food or beverages as Yes or No, start using filters like “what is best for me today”, “which will make me feel better” or “what does my body need” — Not only are these filters more positive in general, you are increasing your own self-awareness with regard to your food intake. If I look at a cookie and think “No, you can’t have that cookie.” then the rebellious side of me would want the cookie even more….but if I look at a cookie and think “does my body need this?”, then I can easily answer that question (No) and move on. We have to find a system of filters that work best, to help us reach our unique goals as individuals. If you are running around, eating clean and constantly wishing that you could swing through your favorite fast food joint and munch down on a burger and french fries then you may need to change your filter. Don’t let your feelings of “deprivation” be the thing that keeps you from consistently making healthy choices. Changing your filter, changes your habits, which can change your life!
Think about your strongest memory of heart-pounding, belly-twisting nervousness: what caused the adrenaline? Was it justified? How did you respond? Could you have responded differently?
Fight or flight mode is a term used to describe our body and brain’s innate response to “dangerous” situations. When acute stressors occurs our body releases hormones that stimulate our adrenal glands, which is how we get an “adrenaline rush”. Typical symptoms include heart rate increases, changes in blood pressure and increased breathing. All of these physical responses and many others you might experience are intended to help you survive a dangerous situation by preparing you to either run for your life or fight for your life. It is a primal response that can allow for an opportunity to do things that we may not be able to do otherwise. This is why you may hear a story of a woman being able to move a car or something crazy when her child is in harms way…all thanks to the limbic system.
If for some reason you feel that your body is jumping into a fight or flight response unnecessarily then you may want to ask yourself a few questions like the following: What is going on with me? What about this situation makes me feel uncomfortable? What evidence is there to support such a strong response? What do I need to do to take care of this uncomfortable emotion?
Many may criticize inadequate or inappropriate training, but it is easy to gloss over over-training like it is just part of the process when it comes to fitness. If you are not giving your body enough time to rest, you are not going to be much stronger or faster. You may see a blip on the radar, or even a PR and then the inevitable crash will occur. Our bodies can only handle so much and each person’s body is different.
For most people the 2 days on 1 day off or 3 days on 1 day off model works tremendously. This allows your body to work at maximal capacities, then recover and do it all over again. We have been told since grade school that you should exercise at least 30 minutes a day, every day and so the connotation of a rest day becomes under-training. The beauty of CrossFit is that you can get in more work, at a great intensity, over the spread of less days, than someone who just runs a couple of miles everyday. Intensity is important in training, but for most trainees, working out 6 days a week, for an hour, at a high intensity could lead to diminishing capacities versus actual gains. I feel like so many people look at the Rich Fronings out there and say “he never takes a rest day, so I should workout every day.” Let me be clear about a few of things: 1. Rich Froning’s job is to workout. 2. He did not just wake up one morning and decide to train all day every day—he worked up to the load he currently sustains. 3. You need to consider your fitness goals–if you are trying to make it to the Games, then you may have to put in extra work, but the average athlete should see adequate gains and improvements working out 5 days a week.
A good gym (like the one I go to) will have “deload weeks” programmed in, so the members are given adequate time to recover. Being able to trust the programming at your CrossFit box is incredibly important, but it is equally important to not sabotage the scientific programming laid out for you by adding too much extra work into your routine. Talk to your coaches about extra work to ensure you are getting the most out of your time.
Listening to your body is important, but some of us do a terrible job of listening. We think we “feel” fine and then crash hard the next day because we have done too much in a short amount of time. It could take your body a little extra time to “feel” the work you have put in…and by then you may be on day 4 in a row. Be smart about your training, be smart about your rest. Your body will thank you and you will see gains!
Things that Impair Workouts
Listening to your Body
The holidays are approaching at Lightning McQueen speed, which means most people are incredibly busy, attending parties, family get-togethersw and consuming A LOT of food. One of the most challenging things that an individual can face during the holiday season is trying to maintain healthy habits when life is anything but routine. When life is crazy, routine could be the one thing that keeps the wheels turning or it could be as lost as a needle in a haystack. You may be thinking this is a bit preemptive, but if they are already selling Christmas decorations I figure it’s time to write a blog post on the holiday season!
Self-Care – First things first. When things get crazy, stress tends to creep up better than a ninja in a dark room and we can easily find ourselves getting off track. Be intentional with your self-care. If you know certain weeks are going to be super busy or stressful, block off down time. Literally put it on the calendar if you have to!
Exercise – Anytime we are busy it is easy to say, there just isn’t enough time to exercise…the holidays are no different. Get moving! Make exercise a priority. It doesn’t have to be your typical gym routine, go for a bike ride with your kids, get creative, but don’t become a holiday couch (sweet) potato!
Sleep – When we are exhausted we tend to make poorer choices….just think about it….when you are really tired do you slave in the kitchen over dinner or does the drive-thru down the street tend to win the battle??? Get adequate sleep. It will help you stay well, foster better decision making and keep you sane!
Food – If you know that you are going to a party where the food is going to be more in the “I can’t eat that” category than the “this is clean” category, bring your own grub. If that would be rude (obviously this would not be appropriate in every social situation, please use your brain) then eat right before you go and have an “emergency” snack in your bag or purse that you can discretely consume if the temptation of your grandfather’s pecan pie becomes more than you can bare (or is that just me??).
Plan – Always have a plan. Make some rules or set a few goals. Limiting your sweets, alcohol or just knowing the “okays vs the no ways” can be helpful.
Quantity – The other QC (quantity control)….you can eat as much meat and veggies as you want (quality is important..however I will save that topic for a later post). But if you cheat, watch those portions….in other words don’t let that one piece of pecan pie turn into 10 (what?? I really do like pecan pie! It is a little piece of heaven…)
Listen – If your body is having aversive reactions to food that you usually don’t eat, listen up! Let your body guide the process. Believe me; you will be grateful you did later…especially if you have to detox!
NO – You can always politely decline. Practice in the mirror if you must, but be prepared to say “no thank you.”
Alcohol – Party, party, party…and at many parties there is alcohol…I would personally use the rule of “don’t drink anymore than normal.” —if that rule won’t work for you, then give yourself a limit and don’t let a late night celebration turn into a regretful morning!
Enjoy – Last, but certainly not least, enjoy your time! Don’t be so stringent that you feel like a Scrooge….make a plan that works, one that you can feel good about and will allow you to enjoy the season!
How do you survive the holidays? Share your tips and Merry Thursday!
Just thought I would give you the 411 on H2O today. So here it is!
- 780 million people lack access to an improved water source; approximately one in nine people. (WHO/UNICEF Joint Monitoring Programme (JMP) for Water Supply and Sanitation 2012).
- 3% of the Earth’s water is fresh.
- A gallon of water weighs 8.34 pounds.
- Only 1% of the Earth’s water is available for drinking.
- In Africa alone, people spend 40 billion hours every year walking for water.
- We lose a pint or more of water each day by simply breathing (according to a study done in the northeast)…and I bet that is not all you have done today, which means you should be drinking a whole lot of water!!
SIGNS OF DEHYDRATION (according to WebMD):
- Dry mouth
- The eyes stop making tears
- Sweating may stop
- Muscle cramps
- Nausea and vomiting
- Heart palpitations
- Lightheadedness (especially when standing)
- Decreased urine output
A FEW GOOD READS:
Healthy Living Facts
I know I have used the phrase before, keep it simple stupid….but I am going to use it again! When it comes to your everyday meal planning, simple is key! Not many people have the energy or time to make an elaborate meal with a bazillion ingredients after a long day at work or in between their evening activities. Don’t set yourself up for failure by over-complicating your weekly meal plan!
Here are some of my favorite go-to meals that take minimal time to prep and cook.
Sausage and Brussel Sprouts
Baked Chicken and Spinach
Chicken Stir Fry (hold the soy….that’s not Paleo!)
When I am trying to keep things simple I usually think in terms of the following:
Veggie prep and cook time
Meat prep and cook time
Broccoli, spinach and asparagus can be sauteed/boiled in no time (about 10 minutes of prep and cook time combined).
Baked chicken takes about 30 minutes but once it is in the oven you are free to hang out with your family, get some laundry done, read a little…or whatever tickles your fancy.
Grass-fed ground beef takes about 10-15 minutes to brown and with just a few seasonings and spices can be delicious with about anything.
Usually I ask myself what kind of meat do I want to do tonight and which veggie will be easiest to do with it. Then get it done and enjoy!
What are some of your favorite quick pairings?? What seasonings or spices are your go-to? So remember keep it simple, not need to make life more complicated!