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Fitness Frustration – It’s Not Working!

frustrated

This is possibly the most common frustration for people starting a new fitness regimen to improve their health. And of course the most common response, which is not in the least helpful, is “Be patient – it takes time!”

So let’s have some fun with this for a minute before taking the problem seriously. Since we have all experienced this frustration at one time or another, look at the list of other responses below and pick the one you’d most like to hear:

  • Shoot!  It works for lots of people but apparently not for you.  That means you must have Nofitosis.  You need lots of rest and good food.  And no more workouts for you – ever.
  • Shoot!  We forgot the fit pill!  Workouts don’t actually work without the fit pill.  I have some samples here and here’s where you can buy more.  This will fix you right up.
  • Wait, really?  You look amazing!  I’m sure you’ve added muscle weight so the scale isn’t a good measure.  And the same goes for the way your clothes fit.  You’re bulking up – take my word for it!

Ok, enough silliness – let’s get real. What if you ask yourself these two questions when you feel this way?

  • What is “It”?
  • What, exactly does “working” mean?

“It” is what you’re doing differently (or not), and “working” is how you’ve decided to define success. The two need to line up in the real world. First, ask a fitness professional for realistic and healthy goals (for example, losing 5 pounds/week is not a healthy goal). Also consider changing your measuring stick. Instead of counting pounds, ask your trainer to measure your heart rate recovery time improvements or pay attention to your performance/stamina in your favorite activities.

Second, be real about what you’re doing differently (if you’ve signed up for 3 workouts/week with a trainer but on average cancel one of those each week, then you’re not getting 3 workouts/week). And if you’ve cut soda out of your diet but sneak an extra beer every day when no one’s looking … well, you know.

Bottom line, success is about meeting expectations. So if you really want an excuse to quit, you’ll find one. Otherwise, be careful what you expect – set the right health goal, measure the right things and get real.
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First in Training, NC

 

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Meet Fitipzz!

ImageWelcome Fitipzz!  This exercise bee is here to take some of the ‘sting’ out of exercise issues, common complaints and struggles by addressing some of the everyday and real issues my clients and I deal with on a daily basis.  As an exercise professional, we honestly want our clients and patients to see progress and feel better.  So believe it or not, we can have just as many frustrations with lack of progress as our clients do and can sometimes get even more excited about the progress!

ImageFitipzz comment of the day – I can’t exercise at home….  yes, actually you can! Lets find what the actual issue is that is preventing you from feeling like you can exercise at home.  Lack of privacy?  Lack of space?  Lack of ideas of what to do?   Instead, find the underlying cause and attack that.  Any great solutions or stories about working out at home when the situations are not ideal?  How do you solve that problem?

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First in Training, NC


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Exercise? I would, but I…..

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I am too tired! – Exercise increases your body’s feel-good hormones (endorphins) and actually will give you more energy.  Some prefer to work out in the morning before your day gets away from you and helps you get through what you have to do.  If you are not a morning person, just do it whenever you feel at your best!

I don’t have the time! – Exercise when you are watching your favorite TV shows.  If they are not recorded, do your exercise during commercials.  If you cant find one consecutive hour, do a few shorter sessions.  Getting something in is always better then nothing!

I cant get time away from the kids! –  Take them with you!  Go for a bike ride, play a game of soccer, go for a walk, do races in the park.  Weather not cooperating?  Have a dance contest, try WIIfit.  When mom and dad are fit and have more energy, the whole family benefits!

I just don’t like to exercise –  First, figure out why.  Then tackle that problem.  Is it that you don’t like getting sweaty? You can work out indoors where it’s air conditioned. You can swim so you won’t notice any perspiration. Or try a low-sweat activity.

Is it hard on your joints? Head for the pool. Exercising in water is easier on your joints. The stronger your muscles get, the more they can support your joints and the less you’ll hurt. If your physical limitations are more serious, check with your doctor or exercise professional, to help you figure out exercises that are still safe and easy to do.

If you’re self-conscious about your weight, you could start by walking with friends, working out in the privacy of your home, or exercising with a trainer who’s supportive. Wear clothes that feel comfortable.  

I have tried before, it just does not work for me – Start with setting goals that are small and realistic. Then you’re more likely to feel like a success. It also helps to keep a log and post it somewhere public — even on Facebook. This can create a support system and help you through the tuff days.  A log also helps you see if you’re starting to fall off the wagon (or the treadmill).  Try getting an exercise buddy, this will also help to keep you accountable.

 

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Exercises to help you breathe

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With COPD, the less you do, the less you’re able to do. Weak muscles need more oxygen, so you can become short of breath with simple daily tasks. Exercise can change that. The more you do to condition your muscles, the easier daily activities become. The easier they are, the more independent you can stay.

Make sure to breathe slowly during your exercises. Inhale through your nose with your mouth closed to warm and filter the air. Exhale through your mouth for twice as long as your inhale.  If you feel your breath getting fast or shallow, stop, rest and relax your body.

Walk – Just about everyone with COPD can exercise. Walking is a great choice, especially if you’re just getting started. Do it anywhere — outside, in a mall, on a treadmill. If it seems daunting, add 30 seconds or 10 yards each day. Even a slow pace will do you good. If you haven’t been active lately, check with your doctor before starting an exercise program.

Bike–  A stationary bike can work well for people with COPD. You can pedal away in the privacy of your home, In a gym or rehab setting, where you can find supervision and meet people. Ask the instructor before jumping into a group cycling class, to be sure it matches your ability. As you improve, try a spin outside on a traditional bike and soak up the scenery.

Light resistance training–  Lifting light weights can help you reach a high shelf or lug a gallon of milk, or climb the stairs with more ease.  Choose hand weights, stretchy bands, or water bottles and get recommended exercises from a professional.

Exercise Your Diaphragm–  This move strengthens a key breathing muscle, the diaphragm. Lie down with your knees bent or sit in an easy chair. place one hand on your chest, one below your rib cage. Slowly inhale through your nose so that your stomach raises one hand. Exhale with pursed lips and tighten your stomach. The hand on your chest should not move. Do this for 5 to 10 minutes, three or four times a day. Breathing this way will become easy and automatic.

https://www.nhlbi.nih.gov/health/health-topics/topics/copd/

WebMD.com
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First in Training, NC