Exercise as therapy

I am in the process of making and experiences some major changes in my life. The biggest one is a cross country move this summer. As you all can imagine, stress & anxiety are naturally a bit higher than normal despite the fact that this is something that my family & I have planned & prepped to do for years! I am even working more hours than usual these days just to add extra funds to help with the transition. When stress is high, for me, do you know what is the one thing besides LOTS of prayer that I require...EXERCISE!

Over the years and along with my job as a nurse, I have discovered that exercise is the best thing to help me cope with stress, anxiety, and depression. As I mentioned in my introduction, my decision to get healthier was due to my career choice and because I knew that nursing school & then the job would be more mentally & physically demanding. I am so thankful that there was information out there over the years that documented the benefits of exercise as a means to combat stress, anxiety, and depression. Disclaimer time: not everyone will be cured from mental health ailments with an exercise regimen, but I discovered that if you are suffering with a mild form of the blues & blahs...you should, definitely, give exercise a try as opposed to immediately seeking medication or even therapy. Exercise can cost less & not be as time consuming as therapy sessions.

Knowledge helps us stay powerful! I want everyone to be powerful & make good choices. So, here is just a tiny bit of easy science to support my claim. Exercise can release neurotransmitters called endorphins. Endorphins make us feel good! It is endorphins that are also released when we eat sweets. This could explain why a gallon of our favorite ice cream feels so good after a bad day. It is possible to have that same desire for exercise to help you release the stress of a bad day. I like ice cream, but I would choose a good run over ice cream any day! It is a no brainer, for me, because exercise is not only going to make me feel better, but benefits my overall health. Ice cream...does not have all the perks of exercise! We also all have to learn to during this journey of having a healthy lifestyle how to cope with bad days & stress. Exercising as opposed to eating junk food and sweets is a better and healthier coping mechanism.

There is nothing more tangible other than pounding my feet on the pavement during an awesome run that makes me feel more in control of my life when everything feels out of my control. I feel like a strong exercise regimen has benefited my mental health more than my physical health even though I have lost a significant amount of weight over the years. As I post this blog today, I want to emphasize and make you aware that while there are several physical benefits to exercising maybe the motivation to develop a good exercise regimen could be to help your mental health. This was my main motivation when I started my healthier lifestyle journey 7 years ago. There is so much more to us than what we and others see on the outside. I hope you not only care about your physical health, but be sure to care and take care of your mental health!

Hello? *tap ,tap* Is this thing on? (an introduction)

Hi, Everyone! I’m new here – Emily.

A few weeks ago, the Be F.I.T. Crew asked me if I could join them to add content, support and hopefully, more inspiration as well! I was thrilled! The 3 individuals who started this group have inspired, supported, pushed and struggled right along with me for at least the last couple of years. I am BLESSED to know each of them!

Here’s a little about me:

I am 36, married and have 2 daughters – 6 and 3 years old. I have a fantastic job with a full-service Marketing Agency as an Account Manager. I have a very supportive husband whom I love very much. Without his support of my journey to a fit life, none of this would be nearly as possible as it is now.

After the birth of my youngest daughter- I found myself at my highest weight ever and a seemingly insurmountable task: to get healthy or not be able to keep up with my kids. I’ve been lucky that I was never plagued with many of the problems that often creep up on obese adults- I was not pre-diabetic, all my levels were fine; but I was not comfortable or happy in my own skin. I had been very athletic in junior high and high school- tennis, swimming- I loved being active. Somewhere between starting to work in high school and learning to curb the partying in college- I lost that athletic edge. I paid no attention to my diet or what I used to “fuel” my body. To top it off, I’m a hard-core foodie. I love food. Good for you food, not-so-good for you food and BAD for you food, I love it all. It was when I was about 7 months pregnant that I decided I had to find the balance of it all. Fitness, health and diet – balance these things, get comfortable in my own skin, accept my flaws and improve all that I can, better every day. At 7 months pregnant, I signed up for a Ragnar Relay race with 11 other friends that would take place 6 months after my daughter was born. Talk about motivation to get moving!

I started running with the Couch-to-5K plan. It wasn’t easy, and sometimes, it was absolutely grueling. Running for 30 seconds seemed impossible. I kept going, I kept pushing- I found the strength within to push past those hurdles (or tell the voice in my head to shut up!) and eventually, I learned to LOVE running. I’ll be sure to share more about battling those mental demons and overcoming obstacles in running as I write more.

More recently, in the last year, I’ve also picked up CrossFit. CF has given me the ability to accept my flaws and want to work every day on getting stronger, fitter, faster, more flexible and the best me that I can be. I’m excited to share stories and workout plans  - I promise, you can do amazing things if you just believe!

In the end, the thing I still struggle with most is food. I try to eat clean as much as possible but sometimes the pressure of a tight schedule, hungry kids and more work to do can tempt even the hardcore clean eaters. That’s where I need your help, support, suggestions and strategies!

Looking forward to being an official part of the crew!

Strategy

I've been doing pretty good since determining my Starting Point earlier this month.

It's had me thinking - once you are ready to start and you've done a couple of classes, what's your strategy?

Just because you make it through a couple of Zumba classes doesn't mean you can then go run a marathon.  Doesn't mean you can complete a triathlon.  Doesn't mean you can cycle 50 miles.

But it does mean you can set a goal and figure out what steps you need to take to get there.

Want to run?  Start with a program designed for people who've never been runners like Couch to 5K.  There are all kinds of apps and podcasts and blogs geared towards helping you navigate Couch to 5K.  The great thing is that you can repeat weeks for as long as you feel that you need to do so.  Pick a 5K a few months from now and set it as a goal.

Want to bike?  Step one - get a bike!  Step two - go ride!  Start small and keep riding.  Ride a couple of miles a few times a week for one week.  Then ride 5 miles a few times each week.  Then do a couple of 10 mile rides.  Hit the Monon Trail on a Saturday morning and go for a nice ride on a great path with friends.  Sign up for a fun ride like The Girlfriend Ride and set it as a goal.

Want to swim?  Not much of a swimmer?  Take a class!  Go to your local Y or swim club and find out about swim lessons for adults.

Set mini goals along the way.  Celebrate when you completely run an entire mile.  Celebrate when you ride 10 miles.  Celebrate when you swim 10 laps.

Share your goals and ask friends to hold you accountable.  Let people know that if you complain about not wanting to do your workout, they need to encourage you to go ahead and do it.  Invite friends to celebrate with you when you reach your milestones and especially when you reach your goal!

Form a team!  Get friends and fmaily to join you on your mission.  Challenge each other, run and walk together, meet up for exercise classes together.  There is strength in numbers!

What is your strategy to achieve your goal?

My personal goal is weight loss.  I need to eat healthier and be more active.  My strategy is to find group exercise classes that work with my schedule.  I am also doing The Girlfriend Ride in June, walking the Susan G. Komen Race for the Cure and will complete the Fishers Freedom Festival 5K.  Losing weight first will help me achieve longer term goals of getting back to running and more seriously riding long distances.

Starting Point

At my workplace, there is an annual effort to get people interested in healthy living.  Each year, corporate HR rolls out a new contest, a new tracker, a new program and those interested sign up and the competition begins.  Some years, I've been into it.  Most years, I lose interest.  Personally, competition with others generally leads to my failure.

This year, the program is pretty awesome.  The big benefit is that participation is individually motivated and participation means you get a healthy deduction on next year's insurance cost.

To kick off this initiative, meetings were held with small groups.  In each group, a speaker (one of our co-workers) spoke about their own healthy living choices.  In my group, a man I work with talked about running.  And he really talked about running like a lot of people who have been running for a long time talk about running.  He listed off the number of times he's done this half marathon, how many marathons he has completed, etc.  He told us that anyone can run - even if you "just" do a 5K.  I was feeling pretty left out and kind of defeated, honestly.

Then another runner in the room spoke up.  And he has done more half and full marathons than the first guy.  And he said words that spoke to me.  He said that he isn't inspired by those fast runners ahead of him.  He isn't motivated to keep running because he wants to be like those fast people who win events.  He's inspired by the people who come in dead last.  He's inspired by the people who take an hour to do a 5K, 4 hours to do a half marathon, 8 hours to complete the marathon.  Because those people are the ones who are really dedicated to that race, to that event.  Those people are the ones who are facing their struggles head on.

Damn skippy.

This quote from Zig Ziglar has been floating around for a while now but has been seared into my brain in the past few weeks as I come to terms with my current sense of struggle.

I don't have to be great to start.

I stayed away from the gym for months because I didn't want to be the one huffing and puffing, I didn't want to be too fat for the class, I didn't want to feel like I didn't fit in because I wasn't already fit.  This first part of the quote has become my mantra when I walk into the gym, into the group exercise class, into public in my workout clothes.

I have to start to be great.

But if I don't walk into that gym and jump into that class and start working off these pounds, I won't ever reach my goals.  I won't ever lose this weight.  I won't ever feel energetic, happy, and strong.

I've started.  I confronted my struggle and made a plan to do something about it.  It's a small celebration but I can honestly say that I've been eating right for 2 days and I've been active 3 days in a row.  My next baby step is to contact a dietician to help me battle my emotional eating.  Picking up that phone is hard for me.  But it's what I have to do to get back on the path to healthy living.

What is your starting point?  What do you need to do first to give yourself momentum?  Do you need to make an appointment with a personal trainer?  Do you need to throw away all thejunk food in your home?  Do you need to make a weekly menu based on healthy options?  Do you need to put classes from the local gym on your personal calendar?

What is your starting point, your first step?  What are you going to do to start - so that you can be great?

Healthy is infectious

Ya know, some people may get annoyed with you while you are on your journey to have and create a healthy lifestyle, especially, in our world where we can inundate our friends with updates of our latest workouts or health fads. You may even lose some acquaintances along the way. Don't worry about the few you may lose. They are on a different journey & not ready & that is their choice. It is, perfectly, okay. We are all adults and have to accept responsibility for the consequences of our choices. Thankfully, many people in your life will watch on the sidelines and find encouragement and inspiration from you. You never know who you are inspiring!

I have always been aware of the need to exercise because my mother has always been, purposely, active. She exercised by walking laps at a local lake. She would go to the gym. As a child, I automatically followed her example. As an adult, I still know that exercise is just as important to my health as visiting the dentist or getting a physical.  Although, there were times when I was not always consistent because of the example my mom instilled in me, I would always go back to exercise as a means of gaining controlling of my health and weight.

Now, I have the wonderful opportunity to be an example and inspiration to my own family through my love of running. My teenage son who is not the typical athlete has picked up an interest in running. He will often go to the gym or comment about how an activity like shoveling snow helped him burn some calories. My kids even think of running as a second means of transportation, lol! Last night, my seven year old joined me in a round of cross training at home. I even had to purchase a yoga mat for him. Lastly, my husband and countless friends have decided to give running a try and nothing gives a runner greater joy than converting loved ones & friends into runners. Hey, that is more people available to you if you want some company during a run.  

So, while some people may not understand your journey or even be annoyed by your journey...you have to do what makes you happy &  benefits your overall well being. Promoting health & exercise makes me happy to the core. Even more so, helping others on their journey brings me significant joy. Trust me when I tell you, healthy is infectious! Not only will your good & healthy choices benefit you, but your family & friends will & can benefit. Have you been inspired by the choices of someone else? Do you think that healthy lifestyles of those close to you is infectious?

  

We all need someone who inspires us to do better than we know how. –Anonymous

Struggle

This seems to be the story of my healthy living.

I do great for a while.  Then I struggle.  Then I do o.k. for a while.  Then I struggle.

I wish I could tell you exactly why I struggle.  I wish there was a single reason for it.

I often think my relationship with food is pretty complex.  And my relationship with laziness is too comforting.

I've been off any kind of healthy choices for a couple of weeks now and I really need to find my motivation to get back to it.  There are plenty of reasons why I should be motivated.

I know I feel better, have more energy, my mood is more stable... when I am exercising and eating loads of fruits and veggies.

I feel better about myself.

My family is going to Disney World this summer and I'd really like to look at our family pictures and like what I see when I'm in the picture.  I'd also like to have the energy and stamina to go go go for long days while we are there.

My husband is doing awesome on his healthy living right now - he's lost weight, he looks great, and I can tell that he feels better, too.  I envy him.

So why can't I motivate myself to get off the couch and get active?  Why can't I stop myself from hitting up the drive through because I just "have to" try the new taco?  Why can't I stop myself from deciding that I "deserve" that pie, that cupcake, and that pudding all in one day?

What are your best tips, tricks, and strategies for staying motivated?  What changes have you made in your life to keep you on track?

Creating Habits

You are working towards the new you. Yes, new you. At least that's how I see it. This lifestyle shift is creating a better me. It took awhile but I take care of my temple. 

If you haven't figured it out yet, don't worry-it took me a long time to "get it", you are creating habits, healthy habits to better your temple.

The only way you're going to be able to celebrate the temple God gave you is by dropping the bad habits and creating new, healthier ones. If you want the habits to stick, start small and be consistent.

For me, I started walking in the morning. I started with two miles at first and made it to run/walk five miles. Eventually, I made to to run/walking 10-12 miles. It took a long time to get to that point. I'm still working at it. I do five to six miles just about everyday. I'm on a track or treadmill every morning. I am writing this as I walk around the track at the Monon Center in Carmel. And getting dirty looks from the old people who haven't seen me look up in the last mile.

The point is, positive change doesn't happen overnight. It takes time. It took a while to run/ walk for 90 minutes and not be totally winded. Early on, eight miles would wipe me out for the day or two. Now, I have a lot more energy and reduced stress. I haven't felt this good in years.

Start making positive changes. If you have a bunch you want to make, make a list and prioritize them. Be honest with your priorities. Do these goals for you, not for other people. Start with the habit with the highest priority and start doing it five to ten minutes a day. I didn't ask what the habit is. I don't care and it really doesn't matter to me. However, it should matter to you. I just want you to make postive changes that last.

After a couple weeks, increase it to ten to fifteen minutes. Eventually, this will be part of your daily routine. Once you're to the point where you do your habit each day without thinking about it or dreading it, introduce another one. Repeat the process.

That's how you create a habit.

LkM