Three Easy Ways To Drink More Water

Want to drink more water? We all have the best intentions when it comes to staying hydrated, but for such a simple task, it can still be tough to keep up with. It doesn’t have to be though. Try one of two of these simple options and keep your body happy.

Start The Day Right

Are you a coffee or tea drinker? (I am a coffee drinker. A lot of coffee.) While you’re waiting for the kettle to boil or the coffee to brew, get yourself a glass of water. Drink at least some of it while you wait. Make it interesting if you want: I drink mine warm, sometimes with lemon. I hear I’m weird like that.

Use A Straw

For whatever reason, it’s way easier and faster to drink a lot of water (or anything) through a straw. Invest in a plastic tumbler with a straw and keep it full and nearby. You’ll be amazing how often you’ll need to fill it up. Bonus: Most of those cups are double walled, so your cold drinks stay cold.

Stick With Small Glasses

Think a bigger glass will help you drink more? Well, it might, but it also might not. One of the biggest truths in the health and fitness industry: Success breeds success. Drink one small glass and it’s easier to drink another. Drink several glasses today, and you’ll be more likely to tomorrow. String together a few days and you’re well on your way to a great habit.

Looking for practical ways to improve your health and fitness? Four weeks can change your next forty years. Spend some time with a HealthFit health coach and find out just how healthy you can get. Find out more.


Cartoon of two people sitting down having a conversation

Why Healthcare Is Like Dating

You’re looking for someone to care about you, enough so that they want the best for you.

Could be dating, could be finding a new healthcare provider. Whether going well or not, these two situations have a lot of similarities. They boil down to some base questions:

Are you meeting the right kind of person?

In dating, you want to meet someone that you have something in common with.

In healthcare, you want to meet a provider that has training “in common” with your condition. A doctor for illnesses, a dietician for nutritional advice, a massage therapist and exercise physiologist for muscle imbalance and injury prevention – the list could go on and on.

Are you meeting them at the right time?

I recently had a client come in with debilitating back pain. She could hardly move. She’d already been to the physiotherapist, who had given her some exercises to increase her core strength (the right solution, long term)… that she couldn’t do, because she could hardly move. What she needed was the right type of healthcare for her present condition – in this case, remedial massage to relieve the muscle spasm and allow the exercises to work. For the most effective and efficient outcome, you need the right healthcare at the right time.

Do you like them?

In healthcare and dating, there are many fish in the sea. Your doctor, exercise physiologist, dietician, remedial massage therapist, physiotherapist, etc. has approximately the same training as all the others in their field. But, as with dating, just because a person meets basic criteria doesn’t mean that you have to stick with them. Better healthcare happens when you have good communication, and good communication happens when you connect with people. Look for someone who listens to you, asks good questions about how you feel, wants your input, looks to make you a part of the solution, and is nice to you!

(And just like dating, when you find a good one, hang onto them!)


Woman in christmas sweater enjoying a cup of hot cocoa at a table

Overindulged Over The Holidays?

Christmas and the New Year can be a tough period for a lot of people. Even in the best of situations, there is no shortage of delicious food and drink (and more food, and more drink), less exercise or physical activity than many of us intend to have, and likely a late night or two.

It’s definitely not the daily routine!

If you’re feeling a little guilty about how much you enjoyed the holidays, reconsider. There are silver linings that go along with a great holiday season, especially the great memories are yours for a lifetime.

Think back to what you did over the holidays. What were your favorite dishes, meals, festive beverages? Did you get to sleep in? Do some fun outdoor activity instead of cramming in a gym session or home workout before rushing off to work?

Rather than wincing at the memories, enjoy them. Don’t stress about what’s done – it can’t be changed now, and even it shouldn’t be changed, either! Fun and downtime are important, and stress and worry can actually do more damage than anything that you might have enjoyed in the last several weeks. Good memories are always worth making – for me, escaping sticky Brisbane for the beach, and daily early morning beach runs and swims more than makes up for slacking off on strength training and eating more cake than strictly necessary!

Ask yourself: Were the holiday choices I made worth the memories that go along with them?

The goal is to turn an enjoyable holiday season into a guilt free experience. You can use your above answer to make the next round of holidays even more enjoyable, with even less potential guilt around health and fitness choices.

Food and drink indulgence is a huge source of post-holiday stress. Eating is a mainstay of celebrations worldwide, and is often the chance to go all-out with treats. When your once-in-a-while treat foods are readily available, it’s very easy to have “just a little” here or there (there’s nothing wrong with enjoying this, either – see above). The key to enjoying the good stuff is to really enjoy the good stuff and leave the stuff you don’t really love alone. I’ve eaten so much low-quality chocolate in the last several weeks, and every time I do, I think about how much I don’t really like it. Why do I keep doing that? It’s one of life’s mysteries that we solved yesterday when we threw the rest of the Christmas chocolate out.

Ask yourself: What did I eat or drink that I didn’t really like, and how can I choose less of that next time?

Non-food-related: It’s also easy to let the sleep-ins and company keep us from other healthy choices we normally enjoy, whether that’s your favorite gym class or a long early morning walk. This can also lead to post-holiday guilt, and sometimes to the hassle of getting back in the habit. But catching up on sleep has its own benefits, as does reconnecting with family and friends – there is significant research showing that these are key elements in overall good health. The change of routine can also provide an opportunity to evaluate what you do enjoy in your daily routine.

Ask yourself: Were the extra hours of sleep/family connections/holiday parties worth it? What are you looking forward to getting back to?

Take a few minutes to think on these questions, and you’ll set yourself up for a good holiday season the next time around. As a bonus, you can open up your calendar or diary to 11 months from now, and pop in some reminders to help you get the most out of the holiday season, without the extras you don’t need or even want.

Know someone who might find this useful? Share via email or social media by clicking the buttons below!


wooden stairs that are good for running or walking for fitness

Healthy Made Easy: Avoiding Effort Overload

I’ve been in the health and fitness industry for over 10 years, and in that time I’ve seen a lot of people come and go. I’ve had the opportunity to chat with a lot of these people. Most start off excited and enthusiastic – this is their third time starting, and this time they’re really gonna do it! They tell me about going to the gym and going on a diet. And a large number of them end up going nowhere with it. It’s heartbreaking, since they’re all up against the same challenge.

I call it Effort Overload.

It’s the wide-spread idea that healthy living is all water bottles, gym time, and meals in Tupperware, with no nights off or pizza with a glass of wine in sight.  This sort of “healthy” lifestyle isn’t so (mentally) healthy for most of us, since it usually means a LOT of change in a short period of time. Coupled with a lot of “I don’t really know what I’m doing…” and “Is my body supposed to be this sore or am I injured?” and “No thanks, I’m just going to have this lettuce for lunch”, healthy living all of a sudden seems hard and unappealing. It’s totally understandable that people decide that they’ll take the long-term health risks in order to put an end to their Effort Overload. It’s just too stressful.

In truth, taking much smaller steps towards a healthy lifestyle actually has a much greater rate of long term success. This is way easier on our brains, and in the HealthFit Coaching process, is actually designed to be NOT stressful. We help you break healthy choices down into steps so small that you might feel almost silly not taking them. Not to make you feel silly, but to help you feel like you’re actually getting somewhere!

Since there are many potential changes most of us could make to improve our health and fitness, we work to have a deep understanding of what will suit you best. Some of the questions we ask to help determine your steps:

  • What kind of things do you like to do in your spare time?
  • What are the healthiest choices you are making for yourself, right now?
  • What might you need to do to prepare to take the next step towards better health and fitness?
  • What are your biggest challenges in making healthy choices for yourself and your family?
  • Who are your strongest supporters in making healthy choices?

It’s always easier to keep moving forward when you have some momentum behind you, so we make sure to look at what’s already going well for you and build on that. Effort Overload is avoided by keeping the focus on one step at a time – the easiest step you can make, until that step has been mastered and it’s time for the next. Enough small steps, after all, lead to great progress.


Healthy Made Easy: The Power of Habit

Isn’t living a healthy lifestyle supposed to be a lot of work? At best, it’s a boring life full of Tupperware lunches and hours at the gym, right? We say “nah”…


Healthy living does NOT have to be like that. Trust me. Over the last decade, I’ve helped hundreds of people discover that “healthy” can come in many forms, and that healthy choices can be flexible enough to meet your needs and still be enjoyed.

One of the ways we make healthy easy at HealthFit Coaching is through harnessing the power of habit.

Almost half of our daily actions and activities are done out of habit. Essentially, we live much of our lives on autopilot. When I think about my days – how much I absentmindedly click over to Facebook when I’m at the computer, or have a snack as soon as I get home from work whether I’m hungry or not – I can readily believe that I’m this driven by subconscious habit.

Habits are created when you do something repeatedly, especially when they are linked to a specific event, situation, time of day, or other trigger (like getting home from work, in the example above). When you do something repeatedly, your subconscious “learns” the trigger and the action to take. This means your conscious mind doesn’t actually have to expend any energy on deciding what happens next, freeing your brain up to focus on other things.

Our goal is to help you create new healthy habits that will take the place of old, less healthy ones. You and your coach will identify the habits you don’t like, and what aspects of your daily life trigger you to take those actions. You’ll figure out exactly what you want to do instead (it’s all about the details!) and then with the help of your coach, you’ll develop a plan to turn your preferred habit into reality.

Putting your plan into action is the bulk of the work. While it’s commonly accepted that it take about three weeks to establish a new habit, in reality this process can take anywhere from a few days to several months. The good news: We’ve identified the steps you can take to make sure your habit-development timeframe is on the short end of that scale. These steps form the basis of our process, and you’ll have the support of your coach and the HealthFit community the whole way.

In the end, we want to help you make your healthy choices automatically. When you make them without even realizing it, that’s the easiest thing of all.


Healthy Habits to Prevent High Blood Pressure

Have high blood pressure, or at high risk for it? Building healthy habits can really help your blood pressure levels. In fact, though there is a genetic component to your individual level, lifestyle choices have an enormous impact on blood pressure – for better or worse!

How is high blood pressure dangerous?

Picture this: You’re filling up a water balloon. As you put in more water, the balloon stretches, and the walls start to thin, which makes them much more susceptible to damage (like when you throw it at someone and it bursts on impact!!). On the other hand, a balloon with only a small amount of water in it will be much harder to damage.

High blood pressure (known in medical terms as hypertension) works in much the same way. The increased pressure on the blood vessel walls makes them more susceptible to damage. Vessels can become more stiff and build up deposits of plaque, leading to the blockage of blood that causes heart attack and stroke. High blood pressure can also damage small blood vessels in your kidneys, eyes, and other organs, which in turn damages the organs themselves. And like the water balloon, blood vessels can also weaken and bulge, forming an aneurysm. An aneurysm that bursts can quickly be life-threatening. High blood pressure is also a risk factor for other diseases and health conditions, increasing the risk of diabetes, heart disease, and even cognitive conditions.

These high blood pressure complications are not especially appealing! But the lifestyle choices that keep your blood pressure at healthy levels and help prevent complications can be easy, and even enjoyable.

Simple Changes to Lower Blood Pressure

Get daily exercise or physical activity: A healthy heart and blood vessels can be achieved and maintained with as little as 30 minutes of daily activity. You can even break this up into smaller blocks – there is significant evidence that multiple, short bouts of activity have the same health benefits as one longer one. So if a brisk half-hour walk doesn’t sound good, you could try a 10-min walk in the morning and evening, and another 10 minutes of exercise or even active chores like vacuuming to hit your 30 minutes. If it’s been a while since you’ve been active or exercising, please chat with your doctor prior to starting a new exercise routine, especially if you have health problems.

Make healthy food choices: Choose fresh foods that are as close as possible to their natural state. That is, pick lean steak over salami. Eat more whole foods, like fresh fruit and vegetables, lean proteins, legumes (beans, lentils, etc.), and fewer pre-prepared foods, as these are generally higher in sodium, cholesterol, and trans fats. Choosing foods with no added sugars will also help. Don’t forget to include beverages in this category too!

Achieve and maintain a healthy weight: Carrying extra body fat can cause blood pressure to rise, and increases physical stress on the body’s systems. Even a small amount of weight loss can have a big impact on blood pressure levels, and additional weight loss can lead to additional improvements. The above two ideas will certainly help with this.

Choose healthy stress management strategies: Gentle physical activity like walking or tai chi, meditation and breathing exercises, keeping a journal or working on arts and crafts are all healthy relaxation ideas. Take some time to have some fun!

Avoid unhealthy stress management: Two common but unhealthy stress management choices that many people make are alcohol and tobacco use. Keep your alcohol consumption under one standard drink per day for women, and two for men. And we all know that tobacco use is deadly – spiking your blood pressure is just one reason why.

Sleep well: Restful sleep is key to stress management. Poor sleep quality can impair your body’s ability to regulate stress hormones, which can lead to increases in blood pressure. On average, adults under the age of 65 should get 7-9 hours of quality sleep each night. Adults over 65 should get 7-8 hours of quality sleep each night. If you have trouble getting this amount of sleep, or don’t wake up feeling rested, please talk to your doctor about this. It’s one of the single biggest things you can do to improve your health!

Taking action in any one of these areas can make a significant difference. Making more than one of these choices on a regular basis will help you easily control your blood pressure, and potentially even prevent the need for medication. What’s one change that you can make today?


How To Be Nice To Yourself

This is for you, for me, and for anyone else whose brain has them feeling guilty about their day to day choices…

One of the biggest things I see my clients struggle with is the concept that they should be doing more for themselves in order to reach a particular goal. Exercising more or harder, cutting out carbs, drinking less coffee – I hear this stuff all the time, quite often starting with “I really should…” In fact, their battles with these shoulds are a huge reason my clients seek my help in the first place.

I am intimately acquainted with the way should can rule your life. I, too, often feel like I should be working out more. Shouldn’t be eating toast for dinner when I’m too exhausted to even take the healthier leftovers out of the fridge. Should go to my yoga class because I know I’ll be so much less stressed afterward. Should go to bed so I can get some good sleep, but should also stay up to finish this blog post. (You have just seen a snapshot of my day yesterday. I went to bed.)

Does this sound much like you? I think about my day yesterday and I’m frustrated. I think about all the things I should do today, and I feel guilty because I know right now that there are simply not enough hours in the day to tick all my to-do’s off the list. Neither of these feelings are helpful.

It begs the question: Why do we make ourselves feel so bad?

I am not a psychologist, and I don’t have the answer to “why”, but I do have a great solution. At least, it’s a solution that has been very helpful for me. This is something taught to me by my psychologist, a wonderful woman who is helping me keep my brain from making me miserable.

Rather than telling yourself day in and day out that you should be doing X or Y, what happens if say you prefer to do X or Y??

Since we’re all different, I’m not sure if this is a thing that will click with you. I’ll tell you what happened for me, though, when I made that change.

I went from “I really should go running and eat something healthy for lunch” (Subtext: “If I don’t do these things, I’m ruining my life because I’m still not as fit and healthy as I would like to be and I’m going to have to work so much harder to get to that point and I don’t even have the time to do it eeeeever which is the problem in the first place…” with a rock in my stomach and my shoulders up around my ears.)

… To “I would prefer to go running this morning and eat something healthy for lunch” (Subtext: Those things sound great and enjoyable and I’m looking forward to being able to do that…” and my shoulders haven’t felt this relaxed and loose in ages. Even with the knowledge that those things might not happen.)

I lost the stress and tension surrounding the shoulds, simply by allowing myself to NOT be obligated to do them. Instead, by thinking of them as things I would like to do because I enjoy them (or their benefits), I actually look forward to doing them (and if I don’t get them done, it’s no big deal). The reality is that there are a limited number of hours in a day, and some things can’t be multitasked – hard to run and eat at the same time!

Give yourself a break. You might even find you start rocking this life business even more.


Label Reading 101: How To Pick Healthy Foods

Flip a packaged food over and have a look at the nutrition information on the back. Lots of numbers, big words, tiny print. Is it any wonder people get confused?

Reading labels can be an effort – at least when you aren’t used to it. But they are also a treasure trove of information about how that food might impact your health, once you know what to look for. Learning labels takes a little thought – mainly, figuring out what you are looking for – and then a little practice. Give it a try and you’ll be pleasantly surprised how quickly you’ll get the hang of it!

The Background

Many factors determine how “healthy” a food is. But regardless of your personal situation (allergies, intolerances, or other specific dietary needs), there are a few fundamental ways to help you determine if a food is going to be good for you. None of these will probably come as a surprise, but instead of just telling you to “read labels”, we’re going to discuss exactly what you want to be looking for when you’re looking, giving you a clear understanding of how to make the best choice (for you!).

It is generally assumed that the less processed a food is, the higher its nutritional value will be. Higher nutrient value is, of course, a big step toward being healthier and better for your body. More processed foods, on the other hand, are usually made up of whole ingredients that have been broken down, some parts taken out, other additives (sometimes from other food products, other times manufactured) put in to keep some sort of appealing taste and/or texture, and then reassembled into the final food product. Cheap for the manufacturer, often appealing to the consumer, but usually these are not things that our bodies love – even if it can boast being “low carb” or “fat free”. (Though as it turns out, neither low-carb nor fat-free foods are sure paths to a healthy diet.)

Actual real food, on the other hand, is minimally processed and has a much higher nutritional value, and often doesn’t even have a package or label. Common sense tells us “fresh is best”, right? Since that’s not always possible (or practical), this article is directed towards choosing the healthiest of the foods that actually come in packages and with labels.

So, how do you determine to maximize the health and nutrient value of the foods you choose to buy and eat?

Check the ingredients

This is my first stop on a food label, even before the nutrition numbers. Since each ingredient and added component (the additives) of a food need to be listed, the shorter the list, the less processed that food is likely to be. My rule of thumb is that any packaged food that I buy has five ingredients or less.

Interesting side note: Ingredients are listed in order of quantity, so the ingredient that comprises the largest percentage of a food will be listed first, the second largest percentage will be listed second, and so on. This can be helpful if you’re after a specific packaged food that has something relatively undesirable in it, since it can help you gauge how much of that ingredient you might actually be consuming, and whether you are ok with that amount or whether you would prefer to avoid it.

Check the ingredients – part two

Other things I’m thinking about when I’m checking out the ingredients list:

Can I actually pronounce what’s on that list? You should be able to. At the very least, you can probably recognize when something doesn’t sound like it’s naturally occurring.

Are there numbers? Numbers are not ingredients or components of food items occurring in nature. Red 5? Steer clear.

Would I cook with what’s on that list (or at the least, expect that a chef could cook with it)? If you could (conceivably) purchase and cook with each ingredient on the list, you probably have a less processed, more nutritious food on your hands. If an ingredient sounds like you might need to get it from a lab instead of a supermarket, you might not want to be putting it in your body.

The big exception: Many packaged foods are fortified with added vitamins. This is not always undesirable, as these particular additives can be highly beneficial to health and body function. But often what we might recognize as good stuff can be on an ingredient list under a different name – for example, Vitamin B2 is also known as riboflavin, a name that is definitely more chemical-sounding.  If the ingredient list is pretty simple with one or two exceptions that you aren’t sure about, a quick Google search can tell you all about the mystery words!

Read the Nutrition Label

In Australia, certain information is required to be on a food label, including:

  • The energy content: In everyday terms, this is the calorie count. The term Kilojoule is also becoming more popular. Both refer to how much energy the food provides.
  • The protein content.
  • The fat content, including the amount of saturated fat.
  • The Carbohydrate content, including the combined amount of naturally occurring and added sugars.
  • The sodium content.
  • The amount of any other nutrient (or biologically active substance) about which a claim is made. For instance, if a package states a food give you B vitamins, it should list those vitamins on the nutrition label. Go look at your jar of Vegemite and you’ll see what I mean!

My goal in choosing a given food is to maximize the nutrient value while minimizing the calorie (energy) content.  I primarily look at energy content and protein. If there isn’t a clear preferred choice, I’ll also check out total carbohydrates and relative amount of sugar, and lastly, total fat and how much of which kind(s).

I’ll also take into consideration the serving size, since the nutrition numbers mean nothing without that figure. And since often the serving size is just some random number, here’s my pro tip for figuring out if that “serving” is realistically what I’ll be eating: Look at the serving size compared to the total package size. For instance, if the total package weight is 400g and a serving size is 100g, I’ll consider whether I’m likely to eat a quarter of that package. If I think that’s unrealistic, but I still plan to buy that food, I’ll do some mental math – or get out my phone – and revise that nutritional data upward or downward as needed.

Lastly, when I have the option, I also like to compare the nutrition data from a few different brands of the same or similar products, since I’m usually shopping for something specific and I want the healthiest version. The “per 100g” column provided alongside the “serving size” column makes it way easier to compare which brand is going to meet my needs the best.

Ignore the rest of the packaging (In general)

Ever heard the saying “If it sounds too good to be true, it probably is”??

Simply put, many products that make health claims on the packaging miss the mark in other ways. Because low-fat, low-carb, or sugar-free products have often been processed to meet these claims, these foods are often additive-heavy to keep the food appealing when we actually eat it.

Call me cynical, but I generally regard health claims on food packages with suspicion. That specific claim may be true, but what in that food has been lost in order to meet that claim? Often what has been given up (or taken out) isn’t worth the “benefit” you get, particularly when other options are available. But that’s just one lady’s opinion!

 

Get healthy. Feel great. Enjoy life more. HealthFit Coaching provides guidance and support in making healthy habits work with your lifestyle. Get in touch to find out more about how coaching will help you.


Staying Informed About Your Health Care – A How-To List

Going to the doctor or other health care practitioner can be stressful, and it’s easy to feel rushed when you’re at an appointment. It’s quite often “hurry up and wait”, and that pressure can lead us to rush through our part of the visit as well. We worry we’ll seem slow on the uptake if we don’t understand what’s being told to us, or that having questions will make us seem pushy or uncooperative.

It’s totally normal to feel this way – we’ve been brought up with the concept that doctors are busy and important, so who are we to get in the way? It’s important to remember though, that you are uniquely positioned to discuss your health with your doctor, and you have a duty to yourself to take the best care of your body that you can. After all, you’re the only one with the knowledge and experience of living your life, in your body, and how that feels. No one will care more about your life than you!

That’s not to say your doctor doesn’t care about you – they do want the best for you. But when appointment are set 10-15 minutes apart, if you don’t speak up, it can be easy for the doctor to hit the highlights of what’s happening and what they want to do about it. Unfortunately, hitting the highlights can be easy for a doctor with the background knowledge of how a healthy body works, what might be happening with yours, and what can be done to move back towards good health. Take advantage of this knowledge – you’ll find that your doctor is happy to explain things in more detail. You’ll be better informed, and will likely be able to make better choices about your healthcare for years to come. Here are some tips for getting the most out of your doctor’s appointment, though these points apply to any visit with anyone taking part in your health care, including exercise physiologists and personal trainers, chiropractors, massage therapists – you name it!

Come prepared. Whether you have a list of questions or a list of symptoms – no matter how simple, or how complicated – writing these down in the lead up to your appointment will help you make sure you don’t miss anything. This goes even if it’s just a general check-up.

Take notes at your doctor’s appointment. Your doctor went to school for YEARS to simply begin to understand what they are trying to tell you in five minutes. You probably won’t remember everything they are saying, so be a smarty-pants and write it down. Your doctor will be impressed.

Find out in detail what you can expect from a prescription or treatment. If you don’t know what to expect, how will you know if it’s working? Additionally, some treatments and prescriptions can have heavy-duty side effects, and you should be aware of what to look for.

If something doesn’t make sense to you, ask for clarification. Doctors LOVE patients who are actively engaged in their own medical care, and they’ll take more time to explain things and make sure that you understand to your own satisfaction. Don’t hesitate to ask.

Keep track of your treatments, prescriptions, supplements, and surgeries. Don’t count on your medical office to have an up-to-date list, especially if you are seeing multiple health care practitioners. Helping them stay current will help you get better care.

Pay attention to what happens when you do (or don’t) take your prescriptions, supplements, or otherwise follow doctor’s orders.
Taking (or missing) a tablet, an appointment, or a workout may or may not have an immediate effect (and I’m certainly not suggesting you experiment with skipping things you should be doing!) Sometimes we forget things though, and it’s handy to reflect on whether that makes a difference to how you’re feeling in the days after the fact.

Ask your doctor if they have additional materials that can help you understand your condition or treatment. This is especially useful if you’ve recently been diagnosed with a health condition, or have been prescribed a new treatment of some sort. People learn and retain information in a variety of ways. If your doctor can show you a video, give you a booklet with pictures and information, or otherwise find ways to help you understand what’s going on with your body, you’re likely to gain a much better understanding. Remember, a picture is worth a thousand words!

Talk to the nurses! The nursing staff is a collective goldmine of experience, and can answer many of your health questions just as well as the doctor. You might have a little more time with a nurse, as well, so you might as well make the most of it.

Bring a second set of ears. If you have someone close enough to share your health information with, it can be handy to have a second set of ears to help absorb information, and they may ask some good questions that you don’t think of.

Find out how to get further information. It can be tough to get all your info in one visit, and Dr. Google is a BAD doctor. Find out who you can get in touch with, and how to do it, if you have additional questions or want more information.

Don’t be afraid to change doctors. There are pros and cons to this – in many ways, it’s great to be working with someone who is deeply familiar with your health history. But if you find that your doc is unwilling to share information, or you’re otherwise unhappy with your care, it’s worth finding someone you click with.

Don’t forget, your doctor actually works for you. Stay healthy, my friends!


What’s Your Why?

Let me pose a question to you:
Why are you working so hard to improve your health and fitness?

I ended up where I am in this business because I love the buzz I get when a client comes back to me and exclaims any of the following: I don’t have to take my blood pressure medication anymore/My knees don’t hurt/I can’t believe how good I feel!

It’s awesome to be a part of that. But it’s taken me the better part of a decade to figure out that helping people feel better is why I stay up at night poring over research papers or writing three different programs to make sure one will work. I’m doing those things because I want each client to get the best program, with the most up to date information and most efficient approach possible. I want you to get better, fast, and to help you find a way to do it that works for you.

Finding what works for you is the key component of creating a successful program. That includes setting SMART goals, and creating measurable steps along the path to the ultimate goal so that you can definitively tell that you are making progress. I have operated this way for years, and have had a lot of success with this approach. But inevitably, at some point, progress stalls and clients plateau, and I’m juggling to kick-start their motivation again. Clearly, there is a piece missing.

That piece is Why.

Goals are great, and absolutely necessary to keep you going through the hard work required to change your life and well-being. But even the best goals aren’t always enough to take you all the way. Here is a classic example: I had a client, Bryan, who came to me for help with training to run a marathon. His two best friends had started running a few years before, and had started running races not long after. His running friends had decided to do the Las Vegas marathon, and had invited him along to hang out. Bryan decided he’d like to run the marathon with his friends, but needed to get training right away. A marathon is a classic SMART goal: You have a set date by which you have to be capable of a certain measurable thing, and you can prepare for this by taking the right steps at the right times.

Bryan’s preferred training time was early morning, before work. He was going really well for quite some time, making great progress with increased running distances and appropriately incorporating strength training and recovery activities. About two-thirds of the way through his training program, it started getting harder and harder to continue those early morning training runs. After spending some time discussing how he felt the training plan was going overall, we turned back to the ultimate goal: Finishing the marathon with his friends. Bryan was confident that he could run the whole way, but he wasn’t sure he could keep the pace with his friends, and the thought of getting left behind was a huge turn-off.

This was a lightbulb moment: Running the marathon wasn’t about running a marathon. It was about having an equal part in an amazing experience with two of his closest friends. A couple small tweaks to the training program to help his speed, and he was pumped to be running again. He was getting up even earlier to make sure he warmed up well before his training runs. His times dropped a little and his confidence and excitement skyrocketed. When it came to running the marathon, though he had to work for it, he kept pace with his friends and more importantly, had a great time.

Bryan figured out why he wanted to run.

Bryan’s why wasn’t the hardest to figure out, and each of us has our own reasons behind the “whats and hows” of our goals. Figuring out these “whys” out can be a time-and-thought-consuming process, and in my experience, there can be several false starts as you make your way through the many reasons that make up your motivation. You don’t ever have to share them, but knowing them yourself is powerful: There is no stronger inspiration than your deepest desires.

So, what’s your why?