Tagged: canada
What If You Walked Around Like This?
Over the years, one of my clients’ frequent struggles with weight loss is the concept of a number on a scale. Unfortunately in our society we have been taught that this number means something, when really it is a function of gravity (when you come right down to it). While there are some considerations that need to be taken when you’re dealing with obese people, for those who are within a healthy body weight range the idea of how much they weigh can still be an obsession, and not a healthy one.
I can’t count the amount of times I’ve heard “I just need to lose another five pounds.” No you don’t – you need to get into a smaller pant size or you want to look better at the beach. Or there’s another fundamental reason that you want to be thinner, smaller or have visible abdominals. I want to be more attractive. I want to have people pay more attention to me. Or, on the flipside they want to stop the negative thoughts they have running through their heads constantly about themselves..
The weight on the scale actually has little to do with it. When I’m judging fitness competitors, do you think weight has anything to do with it? One person who is the same height could weigh ten pounds more – and actually look a lot better. I have many friends who are high level performance athletes who don’t think twice about what a scale says – it’s all about how they can do the things they need to do in order to win a race or lift what they need to lift. Runners aren’t classified by weight, they are classified by speed. Fitness models and bikini girls are based on height. Even different clothing manufacturers have different sizes based on demand – you can be a size 4 in one store and a size 8 in another.
Your body changes day to day and month to month. This is a good thing, and it is based on how you move, what you put into it and even how much stress you allow yourself to experience. The good news is that these are all things you can affect easily if you simply make a decision to do so.
So my main point to people who obsess about a number on a scale is simply this: do you walk around with that tattooed on your forehead? Of course, the answer is no. And even if you did, do you really think that the people who care about you would judge you based on that number? I can only imagine a horrible society where if you drifted into the upper range of BMI you would be labelled with a red flag and your coworkers, friends and family would shun you because you are a horrible person. Some people seem to think this is going to happen to them.
What if you walked around like this?
This just doesn’t happen. Fundamentally, the only person that really cares about how much you weigh – is you. And you’re insecure about it because at some point in your life you decided that words from someone else or a number on a scale meant more than feeling good about yourself. Or you think that by dropping that number you’re going to look better to yourself and other people. Here’s a news flash – they don’t care. Or at least they shouldn’t, and if they do then you’re probably hanging out with the wrong people.
Your conversation with yourself about that is usually based on what you have been told by other people, some of whom are too stupid to realize that when you were a kid or an adult or they were supposed to care about you they were actually beating you down. I have a very blunt way of dealing with that: forget them. You should always be trying to improve, but in my opinion it should be for your own reasons, not one that another person gave you.
Too much today we focus on what other people think, and in a book by Dale Carnegie I read many years ago he summed it up best: Why are you letting other people decide how you are going to feel? Let’s be happy with who we are and what we have before we allow any type of words (which mean nothing) to affect our daily lives and how we feel about ourselves.
Let’s focus on the right things:
Feeling better every day.
Performing better every day.
Maybe looking better (for yourself, not someone else).
Come from a place of support for yourself.
Every day try to make yourself and the world around you a little bit better.
If you feel like it, take a picture of your scale weight and post it on your forehead for the world to see. Maybe we will start a trend so people will figure out how silly it is that they are defining themselves by a number.
Ultimate Motivation – The Case Study of Nadia L
I thought I’d share this story as a way to show people what real dedication can get you. I’ve had the privilege over he past eight months to work with a woman who had the ultimate motivation towards getting healthy and losing weight and wanted to see if it might inspire others like it inspired me.
Now, before I begin I realize that motivation is often a struggle for a lot of people. I often cite the scene in the movie Fight Club where a man holds a gun to another man’s head and tells him to go follow his dream or he’s going to shoot him. Motivation is the ultimate struggle for many of us when it comes to changing your lifestyle, but when you have no choice but to do something then it is pretty hard not to. This is where my client Nadia comes in.
Nadia’s mother had liver disease and needed a new liver because hers was failing. Unfortunately a transplant from someone else wasn’t likely to happen any time soon, so Nadia decided to get checked and found out she was a match. The only problem was that she was 60 pounds overweight and also had a fatty liver. So in order to save her mothers’ life, she had to lose a significant amount of weight and also get extremely healthy. The problem was that it basically needed to happen as soon as possible. Her mother’s life was at stake.
So Nadia got to work. She got my name through a referral from one of my successful clients. When she contacted me I was honestly a bit overwhelmed only because she had a very short timeline and a very big goal to reach. I was also very honored to have the chance to help her. We got to work immediately and she flew into changing her lifestyles completely. She was in the gym dedicated 5 days a week following a strict program and completely overhauled her eating habits. We put her on a carbohydrate cycling protocol, something I wouldn’t normally do with a client because it is aggressive, but this was ordinary circumstances. And the pounds and inches started to come off.
In terms of exercise, part of the problem was her losing weight and inches, but also maintaining strength for a potential surgery. We worked through a couple of phases of training from introductory strength and moving into heavier lifting, then changing into higher intensity once her joints had the strength and integrity to handle it. Her nutrition stayed spot on and the pounds came off steadily.
To make a long story short, within eight months Nadia was down 60 pounds and many many inches. In fact, the first time I did her waist measurements I was astounded only because it was down over 10 inches just in that one area alone.
Just to give you a visual…
Nadia busted her ass – literally. She worked incredibly hard and suffered through a lot of stress. In short, she was a complete rock star and did exactly what it took in order to get to where she needed to be. She had setbacks and pushed through them, even doing her last six weeks on bariatric shakes totaling 900 calories a day because her liver fat needed to come down faster in order to be healthy. In my fifteen years I have rarely seen this type of dedication towards a goal, and the result was obvious.
Nadia and her mother had their surgery (successfully) a couple of weeks ago and she is now recovering. She will be out of commission for a couple of months and then is looking forward to getting into maintaining her new body and hopefully doing some really cool things that she might not have been able to previously. We’re going to work on maintaining her strength and then setting new goals for her new body. She has told me that she never wants to go back to the way she was before and the good thing is, she doesn’t have to. Nobody does as long as they stay consistent.
So I’m not writing this as a big pat on the back for myself. On the contrary, Nadia did 96% of the work on her own. She planned her meals, she did the workouts (which I designed), she went through all of the ups and downs she needed to (with the occasional support email needed). In fact, she only saw me about once every few weeks to make changes and adjustments to her programs. Only towards the end when things needed to become more supervised did she see me even once a week. You don’t need to spend a lot of time with a trainer if you’re willing to put in the work on your own, as I have said many times before.
My true point with this article is about motivation. So many people get into exercise and health without having a really clear picture of what they want. Having that picture and really, really wanting to do anything that you need to in order to make it happen virtually guarantees success. Nadia had that. So ask yourself this: if it was your mother, if it was another family member or if a doctor told you that you had to make changes, would you do it? I hope that the answer is yes. Think about that the next time that you want to skip a workout, or stop what you started, or eat another really crappy meal. What if you didn’t have the choice to give up because someone else was relying on you? Well, I can tell you that someone probably is. You.
Life always comes down to choices. You can choose to do what it takes or keep on cycling through what you have always done. All you have to do is find the motivation that Nadia and countless others have found in order to completely change how you feel, look and perform on a daily basis – not only now, but years from now.
I’m very honored to have been a part of this transformation, and I’m also hoping that by writing this it inspires more of you to get up, get going and find that part of you that will never give up. Good luck with whatever fitness journey you are undertaking and if you are ever looking for help feel free to contact me.
What’s Your Excuse?
Recently on social media I got called out for telling a woman feeding her child TimBits (for those of you not in Canada, this is sugared donut holes) and chocolate milk at 7am in the morning for breakfast to not feed her kid garbage. Apparently I’m not an empathetic trainer since I don’t know the background and I’m just judging a mother for feeding her kid garbage for breakfast and I should lay off. This bothers me for so many reasons.
Here’s the thing. There’s a whole lot of overweight people out there and they aren’t getting any thinner. In fact, obesity continues to climb, and along with it degenerative disease and drains on our health care system. Now the problem is that kids are growing up overweight because of terrible parenting – yes, I said it – if you feed your child garbage and they grow up fat and unhealthy, that’s your fault as a parent. You ultimately have control over what your child eats and whether or not they get any type of physical activity. Making the excuse that you don’t have time because you work too much or you’re just being a lazy parent isn’t an excuse in my world. My two year old has literally never had sugar (unless it is from fruit), and she eats a ton of vegetables that we prepare for her, so she doesn’t even know what she’s missing and hopefully never does. The lack of responsibility in today’s parents is a topic for a whole other rant, but you can imagine how little patience I have when I see an obese child.
Recently I read about an FDA approved device that is surgically implanted into obese people in order to allow them to control hunger signals from their stomach and make them feel not hungry. This takes gastric bypass to a whole new level. Now people don’t have to actually cut off part of their stomachs because they have no self control, they can use a remote to help them out. I’m quite sure that surgically implanting electrodes into your stomach and throat is much better for you long term. My immediate thought was why not just implant something right into your brain to prevent the pleasure response from food, that way all of the emotional eaters can have their feelings removed and lose weight that way. It would be much more effective.
Why is it so difficult for people to prepare meals themselves, buy groceries from the vegetable section of the grocery store, and not overconsume regularly? Or get in 15 minutes of physical activity every day?
Well, I’m way too busy at work.
Well, my kids are a handful.
Well, House of Cards was uploaded last night and I have to watch it.
Well, eating healthy is too expensive.
Well, my partner didn’t do the dishes and I have to cry about it.
Well, it’s only one time.
Well, I’ll do it tomorrow.
Well, it’s none of your business. Lay off and stop judging me.
Well, I could look like that but they’re just obsessed. I’m not like that.
Well, I’m embracing my curves. You’re fat shaming you horrible person.
Well, it takes too much time to cook that.
Do any of these sound familiar? Guess what they are? Excuses. That’s all. When you really break it down, people will justify whatever they need to in order to feel okay about their decisions. And if something isn’t going the way that they want? It isn’t their fault. It’s definitely someone else causing me to behave that way.
It’s way too easy to not do anything about it. And that’s the problem. Something that is actually quite easy to do is also quite easy not to do.
If you feel like crap, if you’re overweight, if you’re unhealthy and you actually want to change it then you don’t need a surgical device implanted in you, and you certainly don’t need to embrace it. What you really have to do is realize that ultimately you’re happy being that way otherwise you would probably change it the easy way, which is by taking really simple steps. If you want to own being unhealthy and unhappy then that’s fine, but don’t have the audacity to complain about it or say that it is someone else’s fault. It’s not. It’s yours. Nobody held a gun to your head and told you to go through the drive through instead of buying something else. Nobody lit the cigarette in your hand. And your poor child has no idea what you’re doing to them because they don’t have a choice – you do.
Where I want to come from with these harsh words is that I know people can change. I’ve helped people do it many times over the years, but really when it comes down to it as a society in general we need far, far more personal responsibility for our choices and to stop blaming others for our issues, whether it is obesity or anything else. You have the power to change and it’s right inside you right now. Just go do it. Start by making a choice to do something different if that is truly what you want to be.
And don’t feed your kids garbage. They deserve better.
A Concept of The Ageless Person
When I was getting into fitness and health I read a lot of books. One of the most interesting ones I ever read (and have ever read to this day) was one called Ageless Body, Timeless Mind by Deepak Chopra. Now, whether or not you believe in metaphysics or not, one of the principles of his anti-aging formula was the fact that your mind ultimately controls your body. I tend to believe in this, so about twelve years ago I decided that age was just a number and that I was going to do my best to simply stop aging.
There is a confirmed difference between chronological age (the age on your birthday cards) and your biological age. Your body tissues can either age faster or slower based on what they receive in terms of nutrients and stress. Obviously things like smoking, eating unhealthy foods or having a high level of stress is going to age you faster. That’s why your friend in the cubicle behind you who might be a year or two younger can look like they are about to keel over and have to retire while you remain relatively the same.
I’m now going to reveal something that some of my readers may not know. I just turned 40 years old. Not a massive milestone in terms of age, but I also know a lot of forty year olds with hair loss, wrinkles around their eyes and who can barely climb up a flight of stairs without gasping for breath.
So I’m going to show some interesting pictures that I have – note these were taken over 10 years apart:
Taken over ten years ago at a birthday party
Taken last week.
I’m not doing this to brag, and if you looked closely at those pictures you would see the streaks of grey in my hair (although I still have all my hair unlike many of my 40 year old compatriots). But the point I’m trying to make is that I think we are all capable of arresting time and our physical well being if we are smart about it.
By the way, in terms of fitness level, I’m about the same as I was in 2005 – maybe even a bit better in some respects only because I have gotten away from heavy lifting and severe long distance training. I can still pick up 200 pounds without throwing out my back and squat and do pullups and bench press the same I could ten years ago. I can jump on the highest plyo box I can find several times. I can run a 22 minute 5k even though I had a heart problem that seems to have resolved itself over the past year. My clothes are the same size and so is my scale weight. As long as I keep an eye on it, my body fat is relatively the same as well. I am injury free. Some people would say it means that I haven’t improved, but our bodies after 30 are always in a constant state of decline, so 10 years later to be able to do the same or more than I could is actually quite ahead of the game.
My grandmother turned 101 about a month ago. Before you jump on the genetics bandwagon, however, my grandfather from the same side died of a heart attack when he was in his 50’s and both of my other grandparents passed away in their 70’s. I often wonder how my Grammie managed to live so long, and I can only pinpoint one specific thing – she lived a relatively stress free lifestyle. I try my best to do that as well.
So can we reverse the aging process or arrest it? More evidence is coming into light that the answer is yes – as recently as November 2014 scientists reversed the aging process in mice and it has shown potential for human trials as well by gene manipulation. However, gaining technology towards reversing your age isn’t going to happen any time soon. We can all take responsibility for our lifestyles and how they impact the again process.
My take on it is that we should all strive to lead a lifestyle that allows us to live with as minimal stress as possible, and this means even things that are considered positive activities like over exercising, dieting to extremes and working until our bodies start to break down. There is a fine balance to all things in life. Also remember, adding things into your daily routine like extra sleep, meditation and just doing things that you enjoy or get good feelings from (an example for me would be music) can also help with staying young.
Feel free to throw in your two cents on the topic, and who knows – maybe I’ll post another picture in ten years and see how things are coming along!
Therapy and Exercise Refined 