Tag / exercise

by susanmcrae75

Resilience

Resilience
[rəˈzilyəns]

NOUN
resiliency (noun)
the capacity to recover quickly from difficulties; toughness.
“the often remarkable resilience of so many British institutions”
the ability of a substance or object to spring back into shape; elasticity.
“nylon is excellent in wearability and resilience”

 

I went to a seminar recently about being resilient.  I had an idea of what this meant, but admit I looked it up to make sure!

I think this is a huge word in dealing with all the pressures of today.  So many of us feel we have to be, go, do 100% all the time in every aspect of our lives.  It is not only exhausting, it is impossible.  What there has to be is balance.  Unfortunately, as person after person spoke up in this seminar, I realized not one person in the room felt they had a good balance in their lives.  Something the would love to do more of is replaced by something else that they feel they “have” to do or it is “expected” of them to do.  Have a look at this wheel by Anthony Robbins:

 

See the source image

As you can see, there is much more to the work/life balance idea.  During the seminar, we identified satisfaction (1-10 scale) in each section, and then identified the top three we feel we would most like to improve.  I realized I had very little balance-and several areas I wanted to improve…but with so many hours in the day, how do you do that?

This is where exercise comes into play.  See how many boxes can be checked?

-exercise with kids, spouse, a friend, family member (social, health, family, recreation)      -join us in a challenge group (social, health, spirituality and growth, and even work/income if you decide to become a coach!)                                                                            –join a team or league—old or new sport! (social, recreation, health)

You do not need a lot of time to improve this balance as well.  Reach out and connect to others for support.  Be PRESENT (spouse, children, friends).  Commit to 30 min of exercise a day (come on, 2 percent of your day!!).  Learn to make better food decisions based on what your body needs.  Make a lunch date with an old or new friend. Read a personal development book!

So, as continue on your journey of health, reviving your inner athlete, make sure you are trying to keep that balance and enjoying what you are doing along the way.

 

 

Looking for something new and fun, that is proven to work?  Try this!  Join our team and get the support (community, health, recreation, development!) and guidance you need!  This is one of over 40 programs.  There may also be special discounts, so PM me with any questions!  Otherwise, y’all keep moving!

Barre Blend™ Annual BOD & Shakeology® Challenge Pack: https://www.teambeachbody.com/shop/d/BRBChallengePackAA?referringRepID=1977090

ssmcrae75@gmail.com

 

 

 

 

 

by susanmcrae75

The Love (Hate) of Water

Ah, the benefits of water.  We all know we are mostly made up of water…make that about 60%.  As a former swimmer, I should love it, but it has always been a love hate relationship with me for sure.

Love:  got me into college with a scholarship, I loved racing and playing in it, love floating around relaxing in a pool or lake, love catching fish from it, and will probably retire somewhere where I can see it daily.

The hate runs a little deeper.  When I was very young, I would watch my older sisters dive into our pool.  So of course as soon as I could toddle around?  Yep, right into the pool-the deep end specifically, and my father had to perform rescue breathing on his one year old.  So not sure if it is due to this subconscious memory or not, but my whole life, I’ve been afraid of water and drowning (vehicle, ocean, lake, pool, whatever!).  Several teenage boys likely have permanent scars from my fingernails and knees when they thought it would be fun to hold teenage girls like me underwater-yep, they learned.  And, to this day, I really do not enjoy getting wet-pool or water gun-doesn’t matter!  Crazy for a swimmer I know.  I also never quite understood the importance of it with exercising and my sport.  Knew I needed it, knew I was thirsty, knew it possibly provided a nice 4 lap break during a workout, but no one really ever explained it.

So, fortunately now that I have learned a lot more about health and nutrition through my current fitness/health program, I have another mark on the love side.  I admit sometimes it is much easier with a little natural flavoring from fruit, etc.  However, I have been told once you get accustomed to drinking water, you crave it, and now I’m a believer.

Why drink it?  And why have the goal of half your body weight in ounces per day?

Reduces fatigue, decreases some headaches (one of my migraine triggers is dehydration…of course), aids in digestion/regularity, curbs appetite/assists with weight loss, decreases frequency of muscle cramps, improves hydration/appearance of skin, and more!!  Who out there could not benefit from improving one, more or all of these areas, simply by drinking more water?  It has definitely helped me lose 23 pounds recently, and helped me recover from the workouts I am doing!

I challenge you to start by adding one more 16 ounce serving to your day.  Gradually increase towards your goal of half your body weight and see how you feel.  Set goals and keep track.  It will help you on your fitness journey, doesn’t cost a thing (unless bottled of course!!) and improve your overall health in the process.

And as usual, if you are searching for an awesome program with and awesome group with awesome results, let me know!  There is always room for more people trying to get back out there, reach fitness goals, cross train to prevent injury, whatever!

Now go fill up!

-S

 

Our challenge group: https://www.teambeachbody.com/shop/d/annual-all-access-bod-shakeology-challenge-pack-BODChallengePack?referringRepID=1977090

by susanmcrae75

Tunes

When I swam in college, we had an underwater speaker system.  It was awesome, especially for back then, and it was amazing how many yards you could plow through when you had a beat and/or were distracted.  Also, depending on the tempo, it could really have an effect on how fast you went as well!  Mental?  Maybe, but who cares!  It also was great for those 5:30 practices.  There is nothing cool in my mind about having to get out of bed only to listen to myself struggle, grunt, huff, etc while trying to complete my morning workout.  Add some tunes…and you get into a rhythm and it actually “gasp” becomes somewhat fun!

Now, pick your tunes wisely.  The Train lyric “She listens to Mozart while she does Tae Bo” does not apply to me…I will fall back into bed.  Our college coach was stuck on playing “What’s Going On?” every morning.  Every.  Morning.  He was in charge of the tunes initially, but we did get that privilege away from him thank goodness.  Talk about not wanting to warm up to that playing-again!  My friend replaced it with the Pulp Fiction soundtrack (much better!)  Yep just aged myself there but that is ok.  Pulp Fiction soundtrack is always cool.

For me, it has to be fun, something with a beat, something that makes me feel kick ass.  My playlist is quite a blend, but all those songs make me feel good.  Songs by those who inspire me to have abs like them (J Lo, Pink, Sheryl Crow) don’t hurt either.  Or, a few that make you feel like you are the sexy love interest in an 80s hairband (or country crop top short shorts) video.  Maybe that’s just me, lol, but like I said-fun!

Music definitely makes you feel a certain way.  So I challenge you to make a play list.  When you turn it on, you and your mind are ready to go!  Otherwise, enjoy your various noises 😉

by susanmcrae75

Whack a Mole

I bet this one confuses many and that makes me chuckle.  So let me explain!  I see many, many athletic injuries from overuse.  People do the same thing over, and over and you get the picture.  An even bigger problem?  Overuse of a bad technique.  A colleague of mine would tell his patients “practice doesn’t make perfect…perfect practice makes perfect.”  I love that.  So, a few ideas about this…

  1.  Get someone who IS an expert to watch you and advise you.  Therapist, coach, a really good player/swimmer/runner etc-and have them film you in slow motion if possible.  I’ve even advised some of my patients to film themselves, then go on that fabulous thing called Google and search the best in the sport.  Compare.  Practice perfectly.
  2.   The body gets used to things pretty quickly and likes to coast.  Weaker muscles may get lazy, weaker.  Hence my whack a mole reference.  Keep it guessing.  Many runners’ injuries I see are because they do not train side to side, up and down, inside out….they are just very linear.  Cross training does not take you away from your sport/activity-it may prolong the time you are able to do it as well as improve your form and power while doing it.  And, of course, it can reduce your possibility of injury.  The program I am doing right now for example is different everyday:  core, upper body, lower body, total body, cardio, stretching/yoga-results are less strain on all these parts that are getting older (and we all are) and better overall fitness (which is my own personal goal).
  3. Don’t be afraid to try new things.  Yes, I know you may “love” that one activity, but are you doing more harm than good?  Are you going to get bored and stop doing it, losing your progress towards your goals?  Would it be less boring if you had different options?

Keep the balance.  This is with all things: life, work, exercise, sport.  And have fun-like playing whack a mole!  😉

by susanmcrae75

Sabotage

I used to make my bed everyday.  It was ingrained in me by my mom, and I was trying to get around my kids saying “well YOU don’t make YOURS!”  The problem is, I have two dogs that when I am gone (picture “Secret Life of Pets” scene) pull/dig the comforter up to reveal the coolness of the sheets and….nap time!  Pillows on floor, sheets and comforter are mess when I get home.  So, why even bother?  If you have someone sabotaging your work, then it can get quite frustrating!

I’m not changing these dogs.  So you have to look at if this sabotage is really going to interfere with your goals.  My bed making goal?  Not that important, so I let it go and marvel at their efforts each day.  But your health and fitness goals?  Those are different, and we’ve all been there!  It is very hard eating carrots over my beloved fresh out of the oven chocolate chip cookies, slightly underbaked (sigh…..).  So 1) I can NOT have cookie dough in the house 2) everyone in this house has to support me on this.  For my husband, it is sugary cereal-he could, and would, eat a whole box of Fruity Pebbles at one sitting.  So sorry kids, can’t do that to him.

What if you do not have this support?  Then you have to find it.  You have to have people/a person to lean on when those temptations are high!  Find your tribe and lean in-but also give support back as well.  You also have to weigh the pros and cons.  Is this moment of weakness worth all your hard work for the day?  Will it cause a setback?  Lead to other bad decisions?  Suddenly those cookies don’t look worth an additional run or workout!  If you can just have one, and that is worth it so be it, but you are WAY stronger than I am apparently!

Make sure your “why” is also specific and strong enough to resist those temptations to falter on your path of health, fitness, whatever the goal may be.  Resist those people and things that may sabotage your goals!

by susanmcrae75

Where is the Fun in That?

My sister was a college swimmer as I was, and we are often asked-“why don’t you do Master’s swimming?”  (Well, I could list my physical aggravations and injuries here, but I will spare you!)  She responds by telling them “because I remember my times and where I was then (she was an Olympic Trial qualifier) and I also know I’ll never get back to that point.  Where is the fun in that?”  I completely understand this.  Some former swimmers differ, and I believe continuing to swim is just in their blood-they have reset those goals for this period in their lives.  That is great!  But for my sister and me?  Yeah, we have to be moving forward, setting new goals, blazing new territory!  So for that type of person, I challenge you to not just go back to your sport or your “go to” activity that you have always deemed your exercise program.  Here is your chance to change things up.  Go outside your comfort zone.  Make new goals!  Find your new team (even if it is one other person!).  Train for an event, to do a new yoga pose with ease, to make it to that next mailbox on your run today!  I’ve gotten out of my comfort zone and have to admit I am loving it, and setting new goals for myself.  Have you?

by susanmcrae75

Roots

We took a recent trip to California and into Sequoia National Forest-an amazing place!  I don’t think anyone is not in awe looking up at these massive trees.  We learned from the guides that redwood roots can extend 100 feet outward, forming a network of underground roots with other trees.  They can also sprout new trees from their roots!

Isn’t that what a team is?  I have tried exercising by myself over the years after graduating-many different programs and activities-and always got bored.  It is so easy to just stop for one reason or another.  But if someone is there to cheer for you, hold you accountable, expect you to do your part, it just helps to keep you going!  If each day there is something new and already scheduled for you-all you have to do is sign on, what a simple fix to that!

This is one reason I am excited about being a health and wellness coach with such a great, inspiring team.  I am so excited to be a part of a fantastic, strong team that welcomes newcomers of all types with open arms!  You have a chance to help yourself achieve your goals, feel better, and improve your life and even the lives of others by also being a coach!

You can look at the redwood (ie your body, health, exercising, etc) and think, there is no way I can do that.  But you can!  Each of those awesome trees started small.  Each of those trees are intertwined.  Want to be part of our challenge group?  Let me know!  ssmcrae75@gmail.com

 

by susanmcrae75

Confessions of a lane line puller

I have  confession.  I pulled on the lane lines in high school (not so much in college-much feared and respected coach!!)  I would be the last one in for warm ups (this did continue through college-I hated cold water).  I sat at the bottom of the pool with my friends where the coach couldn’t see us (he was sitting in the window-couldn’t see what was below the starting blocks and I could hold my breath for 2 minutes).  Why?  Because I did not like practice!  I did not, until college, understand the WHY of my daily training.  Yes, I knew I wanted to get better; I loved to win.  But I never thought of each set, each drill, each lap as getting me closer to my goal.  My goal was to win, to be the best-very vague….so I went through the motions, down and back, down and back, water break, second water break….

As a physical therapists, we are taught to make realistic, measureable goals based on what is important to our patient.  It doesn’t really matter what I want, if I can’t relate it back to what he or she wants.  They won’t work toward it.  Why should they, if they don’t understand what they are working towards?  Everything I instruct them to do, each time I mobilize something with my hands, should be directed at that goal(s).

What is your goal?  Your WHY?  Make it measureable.  Give it a timeline.  See each thing you do, positive or negative, as it will effect that goal.  Do not be upset by minor setbacks, but get back on track.

Today is the day I can begin signing up my team (included in a much larger, fantastic team!!) to commit for 100 days of 30 min a day different workouts (that’s it!).  The morning meltdown program.  We have a goal and are investing in ourselves.  We will help each other stay on track when it gets tough and with nutrition.  We will encourage and hold each other accountable.  We will achieve and believe in each other!  Join us if your goal consists of getting healthy and being proud of yourself for making a goal and committing to it!