Yet another reason to exercise: researchers have found that women who go through early menopause may have more than twice the risk of heart disease. More than 2,500 women, aged 45-84 when the study began in 2000, were studied. None of the women had a cardiovascular event before the age of 55, but after that, the women who went through menopause before age 47 were more likely to have some heart event. Six percent of women who had early menopause experienced heart attack, stroke or other event, compared to only 2.6% for women who went through menopause after age 47. The research was presented at the annual meeting of the Endocrine Society.
Cancer treatments can cause premature menopause. Besides being suddenly thrown into menopause, with often very severe symptoms, and being at a higher risk for osteoporosis because of the loss of estrogen, it now seems younger women are also at a higher risk for heart disease.
But the good news is that modifiable factors, like exercise, diet and controlling cholesterol and blood pressure can help reduce the risk of heart disease. These are the things that are in our control. We didn't control whether we got cancer; we can't control how our treatments affect our bodies. But we can control what we eat and if we go for a walk, or ride a bike, or run, or lift weights, or dance....
Julie
Tuesday, June 29, 2010
Sunday, June 27, 2010
Total Non-Sequitur Post: BEAR!
Just as I was ready to walk down to fetch my dinner, I heard noise in the trees. I looked up and saw a black bear sauntering down the hill toward my vegetable patch....I decided to wait. I'm glad I wasn't a little later coming back from my run or he wasn't a little earlier. I have run into a bear while hiking in the woods by my house, and while it's thrilling (and scary), I think face-to-face encounters with bears are good to avoid.
I'll have the collards today.
Julie
I'll have the collards today.
Julie
Friday, June 25, 2010
What Goes Up Must Come Down (don't let it be on your foot!)
Now, back to business!
Weight-lifting injuries are on the rise. A recent study found that from 1990 to 2007, weight-training injuries resulting in emergency room visits increased over 48%. There was a larger increase among women (63%) compared with men (46% increase) - possibly due to weight training's growing popularity among women. Women were more likely to hurt their feet and legs, and men had more trunk and hand injuries. Fractures were more common among women; men had more sprains. The study was published in the April issues of The American Journal of Sports Medicine and reported this week in the New York Times.
I would venture a good deal of these injuries could have been avoided with proper technique and proper instruction.
If you are new to weight training, it's a really good idea to get session with a good trainer. Learn proper technique. Do not just watch what some guy is doing at your gym! People - even strong, muscular people - do incredibly stupid things all the time. Don't use them as your model! Talk to a well-trained professional.
One of the most common mistakes I see constantly is bad form caused by lifting too heavy a weight. You want to strive for perfect form: slow, controlled lifts; hold; slow, controlled lowering of the weight - always controlled and steady. Lift only as much weight as you can with excellent form. Once you break good form, take a rest - it doesn't matter how many reps you've completed. Bad form leads to injury.
Don't be one of those people who tries to impress others (or maybe just themselves?) by lifting weights too heavy for them. If the weight is too much for you to control, you won't have adequate control of where that weight is going once you lift it. All too often I hear weights crashing to the ground as someone's lost control. Trust me, you will look decidedly unimpressive if you lose control and drop weights on your foot or chest - or on the guy standing next to you!
I often recommend using no weights, just the weight of your arms for resistance, or very light weights (even just water bottles), especially with clients who are recovering from surgery or just starting out. No weight or very light weight exercises can be effective if done properly. To be effective, they must be done slowly - no quick or jerky movements. This is especially true for lowering the weight because 70% of the work for our muscles comes from the action of lowering the weight. Don't waste 70% of your effort by dropping or quickly lowering the weight.
Lifting light weights with good form also sets you up for good form as you begin gradually to increase your load. As you increase weights, keep the same careful, controlled form.
Weight training is an important part of your exercise plan. Just be sure to do it safely. Sure accidents do happen sometimes, but good form will go a long way toward reducing the risk of injury.
Julie
Weight-lifting injuries are on the rise. A recent study found that from 1990 to 2007, weight-training injuries resulting in emergency room visits increased over 48%. There was a larger increase among women (63%) compared with men (46% increase) - possibly due to weight training's growing popularity among women. Women were more likely to hurt their feet and legs, and men had more trunk and hand injuries. Fractures were more common among women; men had more sprains. The study was published in the April issues of The American Journal of Sports Medicine and reported this week in the New York Times.
I would venture a good deal of these injuries could have been avoided with proper technique and proper instruction.If you are new to weight training, it's a really good idea to get session with a good trainer. Learn proper technique. Do not just watch what some guy is doing at your gym! People - even strong, muscular people - do incredibly stupid things all the time. Don't use them as your model! Talk to a well-trained professional.
One of the most common mistakes I see constantly is bad form caused by lifting too heavy a weight. You want to strive for perfect form: slow, controlled lifts; hold; slow, controlled lowering of the weight - always controlled and steady. Lift only as much weight as you can with excellent form. Once you break good form, take a rest - it doesn't matter how many reps you've completed. Bad form leads to injury.
Don't be one of those people who tries to impress others (or maybe just themselves?) by lifting weights too heavy for them. If the weight is too much for you to control, you won't have adequate control of where that weight is going once you lift it. All too often I hear weights crashing to the ground as someone's lost control. Trust me, you will look decidedly unimpressive if you lose control and drop weights on your foot or chest - or on the guy standing next to you!
I often recommend using no weights, just the weight of your arms for resistance, or very light weights (even just water bottles), especially with clients who are recovering from surgery or just starting out. No weight or very light weight exercises can be effective if done properly. To be effective, they must be done slowly - no quick or jerky movements. This is especially true for lowering the weight because 70% of the work for our muscles comes from the action of lowering the weight. Don't waste 70% of your effort by dropping or quickly lowering the weight.Lifting light weights with good form also sets you up for good form as you begin gradually to increase your load. As you increase weights, keep the same careful, controlled form.
Weight training is an important part of your exercise plan. Just be sure to do it safely. Sure accidents do happen sometimes, but good form will go a long way toward reducing the risk of injury.
Julie
Wednesday, June 23, 2010
MELT - It Will Feel Really Good!
I know it's hot. This is the final post about cool people and things from last week's Spa Day at the Manhattan JCC, and it's about MELTing.
I had a chance to try out a new (at least to me) technique: M.E.L.T. (Myofascial Energetic Length Technique). It's a method of self-treatment that was developed by Sue Hitzmann, which is based in part on the science and techniques of Neuromuscular Therapy, Craniosacral Therapy, and Lymph Drainage Therapy. The technique can help reduce pain and stress.
OK, I don't really understand what all that means, but I felt GREAT after doing it! The technique is more involved than what we did on Sunday, but here's what I know of it:
We used little balls to sort of massage our feet and hands. More specifically, we were taught a series of exercises. We started with our feet, and rolled one foot over the ball in a particular series of movements. After finishing one foot, we just stood for a couple of minutes and felt how our two feet felt. The MELTed foot felt totally different! It felt big and spread out, and very relaxed. After repeating for the other foot, we moved to the hands and forearms.
Amazingly, my whole body felt different, not just my feet and hands. My neck was less crinkly (I had slept funny the night before), my face felt more relaxed, I felt great. If you've ever had a foot or hand massage, you know how good it can be. This was that, plus a whole lot more.
Find out if there are classes in your area, or visit www.meltmethod.com. If you are in NYC, I know that the Manhattan JCC offers classes. It's well worth checking out.
And now, I'm going to go MELT.
Julie
I had a chance to try out a new (at least to me) technique: M.E.L.T. (Myofascial Energetic Length Technique). It's a method of self-treatment that was developed by Sue Hitzmann, which is based in part on the science and techniques of Neuromuscular Therapy, Craniosacral Therapy, and Lymph Drainage Therapy. The technique can help reduce pain and stress.
OK, I don't really understand what all that means, but I felt GREAT after doing it! The technique is more involved than what we did on Sunday, but here's what I know of it:
We used little balls to sort of massage our feet and hands. More specifically, we were taught a series of exercises. We started with our feet, and rolled one foot over the ball in a particular series of movements. After finishing one foot, we just stood for a couple of minutes and felt how our two feet felt. The MELTed foot felt totally different! It felt big and spread out, and very relaxed. After repeating for the other foot, we moved to the hands and forearms.
Amazingly, my whole body felt different, not just my feet and hands. My neck was less crinkly (I had slept funny the night before), my face felt more relaxed, I felt great. If you've ever had a foot or hand massage, you know how good it can be. This was that, plus a whole lot more.
Find out if there are classes in your area, or visit www.meltmethod.com. If you are in NYC, I know that the Manhattan JCC offers classes. It's well worth checking out.
And now, I'm going to go MELT.
Julie
Sunday, June 20, 2010
Father's Day Message (from Arnaldo & Vanessa Silva)
In honor of Father's Day, I offer a very powerful message. The speakers at last Sunday's lunch, at the Manhattan JCC's Spa Day for breast and ovarian cancer survivors, were Vanessa and Arnaldo Silva. They are father and daughter breast cancer survivors, and I want to share their story.
Yes, you read correctly: father and daughter breast cancer survivors!
Arnaldo was diagnosed first, in 2007. He felt a lump and asked his doctor about it. The doctor thought it was nothing, just fatty tissue, and said not to worry. Months later, when the lump had grown, Arnaldo got another opinion. Mammograms and biopsies later, he was told he had breast cancer. Breast cancer, really?!?
He prepared for surgery, but also had genetic testing done to see if he carried one of the BRCA gene mutations. Because male breast cancer is pretty rare, he wanted to find out if he carried the gene and had passed it on to his children. He was BRCA2 positive, and he had passed it on. Both his son and daughter tested positive as well.
Because there was now a strong family history of breast cancer and she had tested positive for the BRCA2 gene, Vanessa got her first mammogram. Like her father, Vanessa was told she, too, had breast cancer.
Surgeries and treatments followed - father and daughter together.
These are just the basics of their story. What follows from these basics is truly beautiful. What unfolded in their talk is a story of a family refusing to simply moan about the unfairness of it all, but choosing instead to come together with strength and love, and a determination to make something good come out of this. They both spoke with such love and respect for each other, and for their whole family. It was heartwarming and brought tears to my eyes.
Arnaldo spoke of his guilt about passing on this disease to his daughter, the pain of feeling like her cancer was his fault. Of course, in reality, he had probably saved her life. Vanessa's cancer was aggressive and she was just in her early 30's. Had she waited until 40 or 45 for her first mammogram, the outcome would likely have been very different. But feelings sometimes ignore reality.
He also spoke of the reactions of other people to his cancer: disbelief, sarcasm, doubt. Is there any other cancer that would lead people to make jokes, laugh, or simply say "yeah, right"? Since their diagnoses, father and daughter have been on something of a crusade to educate people about male breast cancer. And the first part of that education is yes, men do get breast cancer!
Male breast cancer is rare; only about 1% of all breast cancers occur in men. The American Cancer Society estimated that 2009 would see 1,910 new invasive breast cancers in men, and about 440 men would die.
It may be rare, but it does happen. So, Arnaldo talks to men, goes into schools, tells them to pay attention to their bodies. His message is important (and not just for breast cancer): pay attention, don't ignore lumps or other symptoms - pay attention! And act. Go to the doctor, ask questions, get another opinion if necessary.
Generally, I think men tend to ignore medical issues more than women. And that's even more true in some communities than others. I'm not sure why that is - is it stoicism or misplaced machismo? Who knows? Others who pay more attention to gender differences than I do may have an opinion on that.
But Arnaldo's message is a powerful one for today, for Father's Day. Men, pay attention to your bodies. Get things checked out. We love you and want you to be around for a long time!
To my father, Eugene; to Vanessa's father, Arnaldo; and to all the fathers out there, Happy Father's Day (and listen to Arnaldo)!
Julie
Yes, you read correctly: father and daughter breast cancer survivors!
Arnaldo was diagnosed first, in 2007. He felt a lump and asked his doctor about it. The doctor thought it was nothing, just fatty tissue, and said not to worry. Months later, when the lump had grown, Arnaldo got another opinion. Mammograms and biopsies later, he was told he had breast cancer. Breast cancer, really?!?
He prepared for surgery, but also had genetic testing done to see if he carried one of the BRCA gene mutations. Because male breast cancer is pretty rare, he wanted to find out if he carried the gene and had passed it on to his children. He was BRCA2 positive, and he had passed it on. Both his son and daughter tested positive as well.
Because there was now a strong family history of breast cancer and she had tested positive for the BRCA2 gene, Vanessa got her first mammogram. Like her father, Vanessa was told she, too, had breast cancer.
Surgeries and treatments followed - father and daughter together.
These are just the basics of their story. What follows from these basics is truly beautiful. What unfolded in their talk is a story of a family refusing to simply moan about the unfairness of it all, but choosing instead to come together with strength and love, and a determination to make something good come out of this. They both spoke with such love and respect for each other, and for their whole family. It was heartwarming and brought tears to my eyes.
Arnaldo spoke of his guilt about passing on this disease to his daughter, the pain of feeling like her cancer was his fault. Of course, in reality, he had probably saved her life. Vanessa's cancer was aggressive and she was just in her early 30's. Had she waited until 40 or 45 for her first mammogram, the outcome would likely have been very different. But feelings sometimes ignore reality.
He also spoke of the reactions of other people to his cancer: disbelief, sarcasm, doubt. Is there any other cancer that would lead people to make jokes, laugh, or simply say "yeah, right"? Since their diagnoses, father and daughter have been on something of a crusade to educate people about male breast cancer. And the first part of that education is yes, men do get breast cancer!
Male breast cancer is rare; only about 1% of all breast cancers occur in men. The American Cancer Society estimated that 2009 would see 1,910 new invasive breast cancers in men, and about 440 men would die.
It may be rare, but it does happen. So, Arnaldo talks to men, goes into schools, tells them to pay attention to their bodies. His message is important (and not just for breast cancer): pay attention, don't ignore lumps or other symptoms - pay attention! And act. Go to the doctor, ask questions, get another opinion if necessary.
Generally, I think men tend to ignore medical issues more than women. And that's even more true in some communities than others. I'm not sure why that is - is it stoicism or misplaced machismo? Who knows? Others who pay more attention to gender differences than I do may have an opinion on that.
But Arnaldo's message is a powerful one for today, for Father's Day. Men, pay attention to your bodies. Get things checked out. We love you and want you to be around for a long time!
To my father, Eugene; to Vanessa's father, Arnaldo; and to all the fathers out there, Happy Father's Day (and listen to Arnaldo)!
Julie
Friday, June 18, 2010
In The Reiki Room
As I wrote in my last post, I volunteered last Sunday at the Manhattan JCC for Spa Day, offering around 150 women with breast or ovarian cancer a half-day of wellness activities. The first part of my Spa Day volunteering was spent offering Reiki to the participants.
Reiki is a healing practice that helps promote balance of mind, body, and spirit. It is a completely gentle, non-invasive treatment. It does not directly address any specific symptoms, but rather balances your system. There is nothing about Reiki treatment that can interfere with medical care; Reiki has been given to patients during chemotherapy treatments or surgery. Some commonly reported benefits of Reiki treatment include relaxation, reduced pain, improved sleep, reduced anxiety, and reduced side effects from medicines and cancer treatments.
The Reiki room was run by Pamela Miles, a New York-based Reiki master. Pamela has worked with numerous doctors and hospitals to integrate Reiki into more traditional medical practices. She ran a Reiki program for AIDS patients through the Gay Men's Health Crisis, has treated surgery patients at several New York hospitals, and is the author of "Reiki: A Comprehensive Guide". Pamela has also been featured on the Dr. Oz Show talking about Reiki.
I went to Pamela last year for a treatment and was so interested and excited about it that the following week I took her Reiki training class. Since then, I practice Reiki on myself every day (well, almost), and have offered treatment to friends. I've also taken part in a couple group Reiki events with Pamela.
I have a strong belief in our ability to help our bodies. There is much we can do to help our bodies heal and be healthier. I also believe in conventional medicine; we have a lot of very strong treatments and procedures that can save our lives. What I like about Reiki is it that it can work with conventional treatments. It's complementary, not alternative! If I'm facing a powerful disease, I want all the tools available to fight it. I don't want to limit myself.
I also have a streak of skepticism in me. I want proof; I want to understand why. After practicing Reiki for a year, I'm not sure I understand why yet. But I know I feel better when I do it. And I know I feel worse if I don't. The skeptic in me says: maybe it's just that you sit quietly for 20 minutes or an hour. Maybe, but if that's all it is, is that bad? Maybe the why doesn't matter so much.
Few of the women on Sunday had any previous experience with Reiki. Whether they were curious, enthusiastic or skeptical, they filed in, laid down on the tables, and put themselves in our hands. In pairs, we offered 20 minutes of Reiki. Whatever their feelings before Reiki, I didn't see a single woman who wasn't grateful for how she felt after Reiki.
Julie
Reiki is a healing practice that helps promote balance of mind, body, and spirit. It is a completely gentle, non-invasive treatment. It does not directly address any specific symptoms, but rather balances your system. There is nothing about Reiki treatment that can interfere with medical care; Reiki has been given to patients during chemotherapy treatments or surgery. Some commonly reported benefits of Reiki treatment include relaxation, reduced pain, improved sleep, reduced anxiety, and reduced side effects from medicines and cancer treatments.
The Reiki room was run by Pamela Miles, a New York-based Reiki master. Pamela has worked with numerous doctors and hospitals to integrate Reiki into more traditional medical practices. She ran a Reiki program for AIDS patients through the Gay Men's Health Crisis, has treated surgery patients at several New York hospitals, and is the author of "Reiki: A Comprehensive Guide". Pamela has also been featured on the Dr. Oz Show talking about Reiki.
I went to Pamela last year for a treatment and was so interested and excited about it that the following week I took her Reiki training class. Since then, I practice Reiki on myself every day (well, almost), and have offered treatment to friends. I've also taken part in a couple group Reiki events with Pamela.
I have a strong belief in our ability to help our bodies. There is much we can do to help our bodies heal and be healthier. I also believe in conventional medicine; we have a lot of very strong treatments and procedures that can save our lives. What I like about Reiki is it that it can work with conventional treatments. It's complementary, not alternative! If I'm facing a powerful disease, I want all the tools available to fight it. I don't want to limit myself.
I also have a streak of skepticism in me. I want proof; I want to understand why. After practicing Reiki for a year, I'm not sure I understand why yet. But I know I feel better when I do it. And I know I feel worse if I don't. The skeptic in me says: maybe it's just that you sit quietly for 20 minutes or an hour. Maybe, but if that's all it is, is that bad? Maybe the why doesn't matter so much.
Few of the women on Sunday had any previous experience with Reiki. Whether they were curious, enthusiastic or skeptical, they filed in, laid down on the tables, and put themselves in our hands. In pairs, we offered 20 minutes of Reiki. Whatever their feelings before Reiki, I didn't see a single woman who wasn't grateful for how she felt after Reiki.
Julie
Tuesday, June 15, 2010
Yes, Compression Garments Can Be Fun!
Last Sunday, I volunteered all day at the Manhattan JCC for Spa Day, a relaxing and rejuvenating day for breast cancer survivors. It's a very special day that's all about the ladies. As women, I think we're socialized to always be caretakers. Even while undergoing punishing treatments, we still tend to try to take care of all those around us. This event lets women put all those responsibilities aside, at least for a few hours, and focus on themselves.
I had the great pleasure of meeting some terrific ladies, as well as being introduced to some new products and resources. Throughout this week I'll be sharing these with you.
The first product I want to introduce is LympheDIVAs compression garments. Founded by young breast cancer survivors with lymphedema, the company is now run by Rachel Troxell's parents, Dr. Howard and Judy Levin. LympheDIVAs is dedicated to creating medically correct fashion: compression apparel for the savvy and stylish breast cancer survivor with lymphedema.
One of the women at my table during lunch had one of their zebra-striped sleeves - cool! I had never seen anything like it.
My sleeve, which I wear as a precaution while climbing or hiking, is thick and beige - certainly not a fashion statement. I wear it because I've learned that wearing it is far better than the consequences of not wearing it! Most women who've had breast cancer never need a compression sleeve. For those of us who have had problems with lymphedema, compression garments can be a tool to allow us to live a more normal life. I manage to do a number of very high-intensity activities, like rock climbing and windsurfing. My compression sleeve allows me to continue doing those things with less risk of a lymphedema flare-up.
But the idea of wearing something that's colorful and fun is very appealing. Yes, maybe it's a drag that I need to wear a sleeve sometimes, but I love the idea that I could have some fun with it. I will definitely be looking into these sleeves when it's time to replace mine.
Julie
(and I'm adding LympheDIVAs to the Resources page on Life-Cise.com - I think this is a GREAT resource! We can all use a little fun, right?)
I had the great pleasure of meeting some terrific ladies, as well as being introduced to some new products and resources. Throughout this week I'll be sharing these with you.
My sleeve, which I wear as a precaution while climbing or hiking, is thick and beige - certainly not a fashion statement. I wear it because I've learned that wearing it is far better than the consequences of not wearing it! Most women who've had breast cancer never need a compression sleeve. For those of us who have had problems with lymphedema, compression garments can be a tool to allow us to live a more normal life. I manage to do a number of very high-intensity activities, like rock climbing and windsurfing. My compression sleeve allows me to continue doing those things with less risk of a lymphedema flare-up.
But the idea of wearing something that's colorful and fun is very appealing. Yes, maybe it's a drag that I need to wear a sleeve sometimes, but I love the idea that I could have some fun with it. I will definitely be looking into these sleeves when it's time to replace mine.
Julie
(and I'm adding LympheDIVAs to the Resources page on Life-Cise.com - I think this is a GREAT resource! We can all use a little fun, right?)
Saturday, June 12, 2010
Choosing Miles Instead of Macchiatos
Today was one of those ridiculous days that people who have a regular, steady office job can rarely believe or understand. But it was the kind of day that entrepreneurs, freelancers, and people who are stitching together a living from several jobs know all too well. We cobble together jobs and meetings that often don't fit into a neat schedule. We may not have a regular place of business to go, so our car becomes our office/dressing room/restaurant. For me, today was a 14hr. day. What was particularly frustrating was that I had large chunks of time between things, but not enough time to go home. I ended up getting out to a music job on Long Island almost 3 hours early!
What to do with that time.... I could have gone shopping. I could have spent a lot of time at Starbucks.
Instead, I drove around and found the beautiful Sand Point Preserve. Formerly the estate of Daniel & Florence Guggenheim, the Preserve sits overlooking the Long Island Sound. For a mere $5 entrance fee, I enjoyed the views and some lovely walking trails winding through woods and along the beach. I had to carry my viola with me (insurance doesn't cover anything if it's left in a car!), and I wasn't really wearing the most sensible shoes. I'm sure I looked rather odd walking through the woods in my skirt with a viola on my back. I didn't care; it was the only chance for a little exercise today or tomorrow. It may not have been perfect - I would have liked a longer, harder workout, with proper shoes - but I made a choice to take what I could get. And I was richly rewarded.
It was just a choice. I chose to walk for a couple of miles in the wrong clothes because I could.
A healthier lifestyle is simply a matter of choice. We have opportunities every day to make better choices. We may not have the perfect choice, but we always have a better choice. Make that better choice today (and I hope you find something delightful like I did).
Julie
What to do with that time.... I could have gone shopping. I could have spent a lot of time at Starbucks.
It was just a choice. I chose to walk for a couple of miles in the wrong clothes because I could.
A healthier lifestyle is simply a matter of choice. We have opportunities every day to make better choices. We may not have the perfect choice, but we always have a better choice. Make that better choice today (and I hope you find something delightful like I did).Julie
Friday, June 11, 2010
Why do I do it? Why should you?
What gets you going? Why do you think you should go for a walk/run/bike ride? What will make you choose a salad instead of french fries at lunch today? What is it that motivates any of us?
Recent research has shown that people who ask themselves whether they will do something generally do better than those who tell themselves that they will. Professor Dolores Albarracin, from the University of Illinois, and colleagues found that study participants were more successful at completing a task if they asked themselves whether they would complete it than those who told themselves that they would.
The popular notion about motivation, promoted by countless self-help books and motivational speakers, is that we need positive self-affirmations: "Today is a great day & I will meet three new people/run 5miles/clean/not smoke/succeed!" This research turns that idea somewhat on it's head. It shows that our internal monologue does matter, but how we phrase things matters, too. The research team believes that by asking a question, rather than insisting, people were more likely to build their own motivation.
This makes sense to me. I've always had better success when I figure out why I want to do a particular task. Maybe it's just that I sometimes have problems with authority - even my own. I don't like to be told what to do (my mother can attest to this).
Rather than tell myself that I must go for a run or do push-ups, I'm more likely to actually do it if I ask myself why I want to. What do I gain by doing it? When I trained to climb Aconcagua, I would ask myself daily what was the best way to achieve that goal? I would ask myself if just another 10 minutes on the StairMaster would help, if I wouldn't be happy that I did once I was on the mountain?
That's always worked better for me than simply telling myself that I have to run, or am not allowed to eat those fries. I've noticed this in my clients as well. They are much more likely to stick with an exercise program once they have figured out their own motivation. What I do for myself, or what I tell them to do is not nearly as important for their success as figuring out their own personal reasons for working out: to be strong enough to play ball with their child, to be in less pain, to get out of the chair, to feel sexy, to run a marathon....
Figure out what works for you. Maybe daily affirmations do the trick for you. Maybe kicking yourself in the butt works. If that's what it takes, great. But if that's not working, you might try asking yourself a few questions.
Julie
Recent research has shown that people who ask themselves whether they will do something generally do better than those who tell themselves that they will. Professor Dolores Albarracin, from the University of Illinois, and colleagues found that study participants were more successful at completing a task if they asked themselves whether they would complete it than those who told themselves that they would.
The popular notion about motivation, promoted by countless self-help books and motivational speakers, is that we need positive self-affirmations: "Today is a great day & I will meet three new people/run 5miles/clean/not smoke/succeed!" This research turns that idea somewhat on it's head. It shows that our internal monologue does matter, but how we phrase things matters, too. The research team believes that by asking a question, rather than insisting, people were more likely to build their own motivation.
This makes sense to me. I've always had better success when I figure out why I want to do a particular task. Maybe it's just that I sometimes have problems with authority - even my own. I don't like to be told what to do (my mother can attest to this).
Rather than tell myself that I must go for a run or do push-ups, I'm more likely to actually do it if I ask myself why I want to. What do I gain by doing it? When I trained to climb Aconcagua, I would ask myself daily what was the best way to achieve that goal? I would ask myself if just another 10 minutes on the StairMaster would help, if I wouldn't be happy that I did once I was on the mountain?That's always worked better for me than simply telling myself that I have to run, or am not allowed to eat those fries. I've noticed this in my clients as well. They are much more likely to stick with an exercise program once they have figured out their own motivation. What I do for myself, or what I tell them to do is not nearly as important for their success as figuring out their own personal reasons for working out: to be strong enough to play ball with their child, to be in less pain, to get out of the chair, to feel sexy, to run a marathon....
Figure out what works for you. Maybe daily affirmations do the trick for you. Maybe kicking yourself in the butt works. If that's what it takes, great. But if that's not working, you might try asking yourself a few questions.
Julie
Sunday, June 6, 2010
National Survivors Day
Today is National Survivors Day. Events celebrating life are taking place throughout the country, sponsored in part by the National Cancer Survivors Day Foundation.
Although I think every day is worth celebrating, I hope you will go out and do something good today.
Julie
Although I think every day is worth celebrating, I hope you will go out and do something good today.
Julie
Wednesday, June 2, 2010
The Ups & Downs Of Hills & Pounds
Last week I wrote about running hills and the larger problem of only focusing on the goal. My experience with running hills had me thinking (and writing) about the importance of pacing. Thinking about that in relation to cancer treatment, I wrote, "Your goal isn't really getting through treatment - it's your life and all the good things in it. You're in it for the long haul, right? Learn to pace yourself."
I think this can apply to another aspect of health that many of us struggle with: maintaining a healthy weight. Notice I didn't write "losing weight" or "dieting". Getting to and staying at a good weight is hard for a lot of people, especially after all the drugs and various treatments for cancer. I'm sure we all know of far more stories of failure than success when it comes to weight.
Why is that? I think part of the problem is related to this idea of focusing only on the goal. But why is a weight goal bad? Aren't we supposed to have goals?
Yes...but the right kind of goal! I'll try to avoid abusing the running analogy, but I think it can illustrate a few ideas about weight - and goals.
First, choose a realistic goal! If I had never been a runner (true for me until two years ago) and decided my first run would be 15 miles, or that my first race would be a half marathon in two weeks, you might think I was nuts. It's pretty much guaranteed that I'd be disappointed (and probably injured). Likewise, choose a realistic goal if you want to lose weight. Don't decide to loose 25lbs. in a week and a half for your high school reunion. A safe and reasonable goal is to loose 1-2 pounds per week. So, if you want to loose 25lbs., you need to plan ahead!
Second, pacing! I like running, and around here, I have nothing but steep hills to run. I can't take off and run all out for the first mile; I'll have nothing left for the big hills on the way home. I have to pace myself or I get myself into trouble. Last week I wrote about stupidly running too fast past the construction workers and feeling pretty spent on the steep hill. If I didn't walk for a couple of minutes, I thought I might faint. Pace yourself - you want to be able to sustain your healthy weight. Losing weight by reducing calories too drastically or by some other weird fad is not sustainable - you'll just end up crashing.
Finally, what is the goal? For me, running each hill is a challenge, but it's not the big goal. Because I enjoy running, I want to continue for a long time. Getting up one hill or running one day is not my goal. I want a lifetime of running and health.
So really, what is your goal? Is the most important goal really to impress everyone at your reunion with how skinny you are? Or is it really to weigh 110lbs. for your wedding - a weight that you may never achieve again? I hope your answer is no. I hope that what you really want is a lifetime of health, including a healthy weight.
If a healthy lifetime is your answer, make choices to reflect that. Choose a reasonable, attainable goal weight. Pace yourself. Figure out how you'll realistically get there, and how you'll realistically maintain it. And always remember that reaching some arbitrary number once (or getting to the top of one hill) is not the goal. A whole life of being healthy and feeling good is.
Julie
I think this can apply to another aspect of health that many of us struggle with: maintaining a healthy weight. Notice I didn't write "losing weight" or "dieting". Getting to and staying at a good weight is hard for a lot of people, especially after all the drugs and various treatments for cancer. I'm sure we all know of far more stories of failure than success when it comes to weight.
Why is that? I think part of the problem is related to this idea of focusing only on the goal. But why is a weight goal bad? Aren't we supposed to have goals?
Yes...but the right kind of goal! I'll try to avoid abusing the running analogy, but I think it can illustrate a few ideas about weight - and goals.
First, choose a realistic goal! If I had never been a runner (true for me until two years ago) and decided my first run would be 15 miles, or that my first race would be a half marathon in two weeks, you might think I was nuts. It's pretty much guaranteed that I'd be disappointed (and probably injured). Likewise, choose a realistic goal if you want to lose weight. Don't decide to loose 25lbs. in a week and a half for your high school reunion. A safe and reasonable goal is to loose 1-2 pounds per week. So, if you want to loose 25lbs., you need to plan ahead!
Second, pacing! I like running, and around here, I have nothing but steep hills to run. I can't take off and run all out for the first mile; I'll have nothing left for the big hills on the way home. I have to pace myself or I get myself into trouble. Last week I wrote about stupidly running too fast past the construction workers and feeling pretty spent on the steep hill. If I didn't walk for a couple of minutes, I thought I might faint. Pace yourself - you want to be able to sustain your healthy weight. Losing weight by reducing calories too drastically or by some other weird fad is not sustainable - you'll just end up crashing.
Finally, what is the goal? For me, running each hill is a challenge, but it's not the big goal. Because I enjoy running, I want to continue for a long time. Getting up one hill or running one day is not my goal. I want a lifetime of running and health.
So really, what is your goal? Is the most important goal really to impress everyone at your reunion with how skinny you are? Or is it really to weigh 110lbs. for your wedding - a weight that you may never achieve again? I hope your answer is no. I hope that what you really want is a lifetime of health, including a healthy weight.
If a healthy lifetime is your answer, make choices to reflect that. Choose a reasonable, attainable goal weight. Pace yourself. Figure out how you'll realistically get there, and how you'll realistically maintain it. And always remember that reaching some arbitrary number once (or getting to the top of one hill) is not the goal. A whole life of being healthy and feeling good is.
Julie
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