How can you really make a difference and stay on track in 2007?

How do you get to that personal best?

I am writing this article, not on the assumption that losing weight is a good thing, but that attaining a personal best in health is. This may, for some, include losing weight, or being active in exercise. Either way, my philosophy is, what is important can be being healthy and happy—all at the same time! You don’t have to lose a million pounds. You just have to feel and think healthier. That’s why I am writing this in February. It’s about staying on track and creating goals you can reach!

Here’s the first thing to remember about living a healthier 2007: You’ve got the entire year to establish new, positive habits that make you feel good about yourself. Take it one month at a time. If January didn’t work so well, start over and set some new goals. Make sure that they are achievable and reasonable. If you can reach them, it will propel you to continue. It doesn’t all have to be accomplished in January or even before the swimsuit season. (MSN Health and Fitness)

First of all, I don’t pretend to be a health or fitness connoisseur—I am the farthest thing from it. However, being healthy is something that I am interested in, and I do enjoy working out. I like it because I want to (I have trained myself to). Three years ago, I started attending a local fitness class in Prince Edward Island, called UFIT. When I started going to their classes, I thought the name of the company stood for being “fit” or in shape. Little did I know that the company was much better, much more powerful, and would serve as a life changing experience for me.

UFIT actually stands for much more than a fitness class: it stands for U (you) Fit In. It was designed by Eireann Rigby and her partner, Gord MacNeilly, with the vision to allow people a chance to be a part of a non-judgmental community where they can feel comfortable and supported. Over the years, I have tried many kinds of aerobics classes, fitness programs, and even ran (my first and maybe only) half marathon last year. I have set New Year’s resolutions surrounding fitness, weight loss, and nutrition. Nothing has ever been so enjoyable, or worked like being a part of UFIT.

Have you ever attended a fitness class and been paranoid that everyone was looking at you in your spandex, conscious of everything that jiggled, judging you because your sweaty hair was stuck to your forehead, or laughing at you because you fell off your step? Well that paranoia does not exist at UFIT. No one judges you based on your ability, age, size, or coordination. At UFIT the music is fast and loud (I have seen people wearing ear plugs), and the idea is that as long as you are moving to it, you are doing great! They have tapped into something so great, making people feel welcome and accepted, no matter what their activity levels are, and it’s fun! The focus on positive attitude is so contagious and inclusive that it makes people (like me) want to continue to strive to be healthy in a way that fosters self esteem and confidence. At any given class, there are approximately 100 people, making it a huge social outing during the cold PEI winter, when all I want to do is stay at home, hibernate on the couch, and have a nice glass of red wine with my pizza. And (the best part) I lost the final 15lbs (of 44lbs in total) because I found UFIT, and it has changed my life forever. It has given me energy to do positive things, to be a more alive wife, daughter, sister, and friend, and to have more energy when I am teaching children.

So, my advice is: find something you enjoy. It can be a walk, a run, yoga, pilates, aerobics, vacuuming, sex (yes ladies, I said SEX), karate, skiing, gardening, horseback riding…whatever you take pleasure in. Get your blood pumping and do it everyday. Blood carries nutrients and oxygen to different parts of the body, and this is key to better circulation and an overall feeling of good. When you feel good, you want to feel even better. Exercise results in the release of endorphins (those feel-good biochemical compounds produced by the pituitary gland and the hypothalamus to produce analgesia and a sense of well-being) or dopamine (a chemical produced, also by the hypothalamus, which teaches your brain what you want then drives you to get it).

Calories and Counters

For the record, I am not a calorie counter—I don’t have the time or the patience for it. However, there is a basic theory that is correct in saying, if you want to lose weight, calories in have to lessen and calories out (expending of energy) have to rise. Cardiovascular activity is best for this, and so good for your heart, lungs, skin, and overall well being. Did you know that when you sweat it’s like exfoliating your skin? Why is this good you ask? This kind of gentle exfoliation sloughs off dead skin, making it healthier. If you are prone to acne, it helps skin maintain a healthy level of hydration . . . if you care about that stuff!

One size fits all clothing makes me feel crappy because, what if I don’t fit into it? Does it mean I am a misfit? Too big? Too small? The message I get with “one size fits all” is that I don’t fit in. It’s the same way with being healthy, or weight loss, or weight gain. Now, just because I don’t count calories, doesn’t mean that you shouldn’t. Different strokes for different folks: that’s the message. I believe in moderation. Some believe in counting calories. Do whatever works for you! Everyone’s body’s work differently, and so does being healthy. Losing weight has become a goal in almost every North American’s life over the last century, and based on all of the information out there, it seems as though the key to a permanent healthy life (staying on track) is all about basic nutrition and moderation. I have been on weight loss plans (such as Weight Watchers, which, if you want to go on a “plan” it seems to be the best because it teaches lifetime strategies) and the really successful ones seem to be the ones that teach you how to eat healthy, listen to your body, and exercise.

Motivation or Action: What comes first?

UFIT leader Gord McNeilly posed this question on the UFIT website forum a few months ago, in response to the common notion that “I have to get motivated to work out.” He stated that people often approach the UFIT team with this idea. However, people who think they need to be motivated before they initiate action or activity are mistaken.

Dr. David Brown, a leading expert in human behaviour,”argues that taking action is the key to success. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off.” (quoted on UFIT Forum)

Sound familiar? I know it definitely resonated for me. It is not until I get to a UFIT class that I tend to feel better, and when I am finished: WOW! I can’t wait for the next one. Gord advises that “the action of doing will create the motivation to continue, the idea is more action, which will in turn ignite more motivation. This does not happen overnight, and needs to be practiced with all kinds of avenues in one’s life. But, a happy person is engaged in life and will accept and challenge themselves every day.” Makes sense right?

JUST DO IT! Dopamine and Other Reinforcers

Is that all there is to it? Maybe NIKE had a scientific reason behind their slogan.

So what do you do when you are lying on the couch and really do not feel like getting up to go “do something”? Do it anyway—just force yourself. Now, I am not saying to ignore your body. If you are sick, or had only 2 hours sleep the night before, obviously common sense has to kick in. But, if you can set yourself up so that exercise belongs in your schedule, the payoff will be more motivation and a healthier, more energetic lifestyle.

Back to the motivation part again and the concept of dopamine. I find this a really interesting theory: that much like a drug addict, we can actually become addicted to things, such as chocolate, sex, drugs, and, yes, actually being healthy. Dopamine can help us!

In the January issue of O, The Oprah Magazine, author Amanda Skloot described this process:

Dopamine teaches the brain what you want, and then drives you to get it, regardless of what’s good for you. Two steps is all it takes. First, you experience something that gives you pleasure (eating MacDonald’s French fries, chocolate, drugs, orgasm, whatever) and you get a surge of dopamine. Your brain remembers this feeling and stores it. Now, remember, dopamine stores the info, but it also is responsible for desire, decision making, and, interestingly, motivation! So, the next time you smell fries, your logical side of the brain says: NO! Then you get another surge of dopamine (because your brain remembered) and you give into the urge, and hence perpetuate the cycle, and continue eating fries. (“Why Is It So Damn Hard to Change?” 162)

This cycle is why so many diets fail, and why people expect to “get motivated” to exercise and lead an active life end up giving up. They don’t give their brains time to create those memories that it needs to have in order to stay motivated. So how do you train your brain to like salad or exercise (if you don’t already)? Just do it, and then give it reward of some sort. Get dopamine flowing! With exercise, it’s a little easier because of that release of endorphins—which is inherently pleasurable. With eating, not so much, unless there is great flavor. So buy a new book, get a pedicure, go shopping, watch a movie, do something to reward yourself for healthy eating and you will be on your way to a healthier you. Just get up off the couch and DO IT!

The “To Do” List: Check Off the Things That May Work for You!

There are several great and sensible messages pervading in the world of exercise and nutritoin (from Bob Greene to Weight Watchers to UFIT to registered dietician’s advice). Some that I really like are the following:

• Snack! Eat every three to four hours to keep blood sugar levels stable and then you won’t feel starved and binge. Also, the more (note: good) food you eat, the more you will rev up your metabolism. Your body will burn calories at a slower rate when you eat less food—essentially it switches into self preservation mode.
• Load up on foods high in fibre and water (keep you feeling full and are low cal). There is tons of evidence supporting fibre as something that reduces your risk of heart disease; it’s great for your digestion; and it’s low in fat. Just make sure that whatever the source, it’s low in sugar!
• Eat a balanced diet (for us Canadians, it means using Canada’s Food Guide as a point of reference). Include protein and “good fats” (i.e., omega 3), as they will keep you satisfied and are great for your energy levels. If you work out, you will need a diet balanced with complex carbs (high fibre, whole grains, etc) and protein.
• Wait 20 minutes before having seconds; your brain is a little “slow on the uptake.” Most people find that if you wait a few minutes, that mysterious false hunger feeling will pass.
• Get more sleep! I have read numerous articles over the past six months, advising that research has found that there is a link between being overweight and not getting enough sleep.
• Eat whole fruit, not juice. Eating one orange (about 70 calories) instead of drinking one 8 ounce glass of orange juice (about 115 calories) saves you 45 calories, and you get 3 grams of fat-absorbing fiber that you wouldn’t get with the drink. If you are going to drink juice, then drink “pure” ones, no frozen concentrates (they have less sugar).
• Drink 8 glasses of water per day. It helps flush your system of impurities, plus it helps clarify to your brain when you are really hungry! Sometimes people feel hungry when the body is really just asking for some water.
• Savor real sugars, instead of ones found in candy. Real sugars can be found in a fresh banana, orange, apple, grapefruit, pear, or canned fruit (drain out the syrupy liquid and rinse first). Also, substitute brown unrefined sugar as often as you can in recipes or coffee and tea.
• Reduce or eliminate alcoholic drinks. One of UFIT’s dieticians warns that alcoholic drinks are comparable to a “treat”. For example, a frozen daiquiri is worth 314 calories—that’s like having a chocolate bar! A 6 oz glass of wine is approx 130–140 calories. A 12 oz beer is 150 calories; you can reduce it by 50 calories if you drink light beer. You think “50 calories . . .not many”, but on a night out, if you drink 6 light beers, you save yourself approximately 300 calories!
• Don’t eat late at night. Research has found that people who are “night eaters” tend to be overweight, or less inclined to lose weight. Pick a time in the evening and stick to it. Do NOT eat after that time.
• If you want to eat out, look for healthy choices on the menu. Get salad dressings that are vinaigrette based, or ask for them on the side. Sometimes eating a small snack before you go out is helpful in resisting the urge to order fries!

One “last but not least” piece of advice: don’t diet and do de-stress! By following simple, healthy advice, eating good food in moderation, and exercising, you can attain a healthy life. Research has actually shown that “dieting” increases the production of a stress hormone called cortisol. Cortisol is an important hormone in the body, secreted by the adrenal glands and important to proper glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintenance, and immune function. However, when you are stressed (about anything, including losing weight), your body secretes a higher level of cortisol, activating cravings for fatty and sugary foods, which, in turn, persuades fat to deposit itself in the abdominal area (which increases your risk of diabetes, cardiovascular disease, cancer, and high cholesterol). So, relax. And maybe do a few sit-ups too.

Reference and For More Information:

UFIT Forum

Glow Magazine, September, 2006

O, The Oprah Magazine, January, 2007

12 Months, 12 Healthy New Habits

Related posts:

1. Dunkaroos, Chicken Nuggets, and Hot Dogs? Changing the Elementary School Food Environment in PEI