Exercise vs. Pregnancy

Fitness and being pregnant. Oh what joy huh. I have been asked a couple of times to write on this subject. And I'm glad too because, I have experienced this. However, my experience .was on the side of being the fitness professional and my butt growing to the size of who knows what AND I  HAD TO TEACH A CLASS with rotunda facing them! Sure I know a thing or two about fitness and pregnancy. 

Now, clearly before you exercise you must consult your physician first. The reason being, if you have some health issues, exercising may only cause a problem. And this is especially for those that have - High blood pressure, poorly controlled diabetes and a condition called placenta priviea. PLEASE CONSULT WITH YOUR DOCTOR FIRST.

Although you will make a lot of this up in your head on how you look terrible, trust me when I tell you that, you don't. I have a woman right now that takes my cardio classes that's VERY pregnant and she looks more beautiful than before she was blessed with such great news. I know you are going to feel yucky looking but you don't!  I felt that was pretty important to cover first. As women, we already have enough pressure  to confirm to looking a certain way(which I think is nuts), let alone being pregnant with tight clothes on and you feel like every eye in the place is on you. When really, it's not, I promise you this!!!!  EMBRACE THE GLOW!

Let's get into what kind of exercise to do, that's ok during your pregnancy. Let's hit the first question I'm asked ALL THE TIME from expecting moms. They want to know if they can or cannot, should or should not work their core/abs in class due to being pregnant. Honestly, I did them all the way up to 4 1/2  months. After that I just felt like there just was a moral code that  you don't want to sit there and crunch for days. I felt if I did, my child would  come out deformed or harmed by it. Kids permanently hunched over because you kept doing those damn ab challenges at the gym.   No, seriously, I'm cracking up, due what I thought would happen if I crunched. On a lighter note, you should probably abstain from doing any ab work after being 4 months pregnant, nor do yoga moves after 6 months pregnant that require you to lay on your stomach. 

Find a yoga class, most gyms offer pre-natal, or sometimes the hospital where you are going to have your baby, offers that to patients.  Hey, when you are holding your legs up in the air, THAT LONG, trust me, you need to be flexible. Wink, I'm winking at you, you'll be sorry if you don't get yourself limber!

Listen to your body, that to me is most important. You are in charge of a growing little nugget and your job is to handle it with care. So if you feel funny, don't dismiss it...PROMISE ME!

So, the only thing I would stay away from is a very high intensity high impact cardio class *like crossfit/bootcamp this requires high jumping and you could fall) after 4 to 5 months. As you grow you aren't going to want to do high intensity. Be mindful NOT to exercise to the point of breathlessness, if you do, you could be cutting off the oxygen supply to your baby. So this is why working at a lower impact is very important. Otherwise besides killing your back, you would be peeing all over the place. NOT that I would know about the pee part, it's just, SO I'VE HEARD.

Aqua fitnss is fantastic because you can then jump, run, skip and not have the same impact as jumping in a bootcamp class.  It's low impact and the workout is fantastic!

Running? Is that ok?  Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you're well hydrated, avoid over-heating , and wear good shoes = again watchout for becoming BREATHLESS and dizzy!

 

Take care and continue to eat healthy foods, minus caffeine and continue to build your endurance as this will help you with your labor!

 

CONGRATULATIONS!

　

Self vs. Self Image

I wanted to touch on this subject today and I sort of touched on it before.  But, I think that it's such an important subject and a HUGE part of the weight loss journey--YOUR WEIGHT LOSS JOURNEY!

Some want to change their body for all of the wrong reasons.  If you are one that is on a weight loss journey, ask yourself this question, "Why do I want to lose weight?"  Please really, really think about it.  What is REALLY motivating you to lose weight?   This is one of the very first questions I ask a client that has hired me to train them.   I need to know what is motivating them.  What is motivating you? 

It is important to truly understand your motivating factor(s) behind what your motivation is in this journy.  Because if in fact the motivation is coming from the wrong place(s), this can become a toxic journey for you, or a journey wherein you may not learn anything about yourself - because OH this journey can BE an awakening for you. Lastly it could be a journey that will lead to a dead end.  My job is to help this journey be a success for you.  My job is to help you see what your true potential is. I take it pretty hard when my clients fail.  Some I have had to let go as clients. Why? I have had to do this because I know they are not doing it for the right reasons and they are truly not even present when I'm training them.  When they leave our session, that session didn't mean anything to them. It was robotic. They basically just went through the motions.  Now, some trainers may not care about that.  They are just 'training' their clients and collecting their money.  I AM NOT THAT KIND OF TRAINER.  Your mind is a part of your body.  YOUR SOUL IS YOU.  So if your mind, your soul are not aligned that tells me I have work to do with you there FIRST before I can train your body.  That is what sets me apart and I TRULY believe this is so important.

After training these two beauties (my friend Angela on the right - breast cancer SURVIVOR!)

So let's get back to something basic.  Self vs Self Image.  Do you know the difference?   Self image is how OTHERS look at you, your outer appearance.  Self is how YOU look at yourself.   I want to encourage you to do something.  Now, it may be tough at first if you do not believe in yourself.  But believing in yourself is an EXERCISE that one should do daily just as if they were working out to lose weight.  These two things go hand in hand.  But, I want you to go look in the mirror.  Take a deep breath and say to yourself while looking yourself straight in the eyes, "I am beneath NO ONE.  I am WORTHY of a truly happy life. I am, me and I love me. I AM  a masterpiece."  Do this everyday until you believe this and feel this throughout your entire being.  One of the things I would like to invite you to do if you are having some trouble with this.  Take up yoga.  Yoga will truly help you to learn how to BE.  Be in balance and harmony with your mind and your body, your soul.  Yoga will help you to get centered.  So many of us, and A LOT OF US are NOT centered.  Yoga will train your mind and body to be in the moment.  Try some yoga, be consistent with it.  Let me know in a couple of months how you feel.  Let me know how this practice in the mirror is going.  I want to know.  Because YOU are special and YOU matter.  When you do THIS WITH ALL OF YOUR HEART, every single bit of it...YOU HONOR YOURSELF!

So let's get back to the title of this article.  Self? What does self mean?  Self is who you see yourself as. Not how other's do, how YOU do.   How do you see yourself?  Saying those words, truths, meanings to yourself and really believing it will truly help you in this journey.  If you don't believe in yourself then we have to figure out why.  Because NO MATTER what has happened to you, doesn't define what will happen to you in THIS moment or in the future.  See, here's the thing, I want you to say this out loud, seriously, ok get back up, go back to that mirror and say these truths, "I AM NO GREATER THAN THE THOUGHTS THAT I THINK."  Say these words because it is true.

Now wait, are you projecting in life your  IMAGE or your real self?  Do you work in life from your core? Most do not.  So in the journey if you are not working from your real self, there could be some failures and more of that 'being hard on yourself' thing going on with you and you have done enough of that to yourself, you have got to stop it.  Getting back to you, your true self, your core has got to come out to make THIS work.

Do you love yourself?  Do you? Do you REALLY?  When you are in love with someone, so in love, is there anything wrong with your life? NO...You are in a state of bliss aren't you.  YES!  When you are in love with someone you want to be the best you can be don't you! YES.  You are on cloud 9!  Now, imagine that being in love feeling and projecting it into you -- loving yourself! Do you see where I am going with this?  You do don't you.  When you truly LOVE YOURSELF - nobody, NOTHING can get in your way.  Use that love , that love energy and become THE BEST YOU CAN BE FOR YOU!


Once you can get to your true self and and can come from a place of conviction, motivation, and an unstoppable attitude, this weight loss journey is going to be one that you will succeed in.  Then when I ask you the question as to what is motivating you to lose weight, you can answer that you are doing this FOR YOU because YOU are worthy of a healthy body and mind.  You are worthy of feeling good about yourself.  YOU are worthy of having an abundance of healthy energy to LIVE and be happy.  When you don't believe in yourself, you then look to someone else to believe in you for your. That is what I call BANKRUPTCY OF THE SOUL. You put your entire worth in someone else's hands.  THAT IS BANKRUPTCY OF THE SOUL.  Don't do it.  Practice that self talk and believe in yourself.  FEED YOUR SOUL.  Have that talk with yourself. 

I want to leave you with just these things I have shared and go no furthere in this article.   Let me know your thoughts.  Come back and talk to me, tell me how yoga went.  Tell me if that talk you are having with yourself in the mirror is helping you.   You ARE WORTHY! NOW -- GET YOUR LIFE!

With love,
That Gym Girl

FROM A READER

I created a health and fitness page on facebook on August 17, 2012.
http://www.facebook.com/pages/That-GYM-GIRL/276374109138803


This is a recent email that I received from a reader that I thought was so sweet, and well I just wanted to share what she wrote.

"Hi, a friend shared one of your messages on her FB page.
I admire what you have accomplished personally so far and what you are trying to do for others.

For myself, I love the photos, the posters/pics of motivational quotes and your stories. I'm doing well in my own goals, staying healthy, fit and trim at 50ish ;) but we can all use encouragement and praise.

Mainly, I am sharing your page with friends and loved ones that need the help and especially motivation to make themselves and their health a priority. Your work, helping people, motivating them to get fit is going to save lives. I am serious. Losing that 30-50 or more pounds will save them from chronic disease and death.

Keep up the great work, for all these great folks on line, for your family and especially yourself."

When I read that, I got a little choked up because that is exactly what I am trying to accomplish.  If I can save ONE person from dying young and from being unhealthy then I've done my job.  If I can inspired ONE person on a day they need it the most, and my words can stay with them when they need it most, I've done what I am supposed to be doing!

I believe we ALL are here to enjoy a life of abundance in joy, health, you name it....SO LET'S GET TO ENJOYING!

Thank you to "C" for writing such a kind note it went so far with me!
 

Is Alcohol Sabotaging Your Weight Loss?

I'm going to ask YOU ALL two very interesting question. I'd like to see if you know the answer. If you don't that's ok, you'll soon find out. But let me share what the question was this morning:
A woman came up to me asking me why she wasn't losing weight. She shared that she works out 5 days a week, eats very healthy but refuses to stop having her cocktails in the evening. She said she felt she deserved them. So what she does is she preserves "calories" for those drinks. Do you think preserving calories for alcohol is ok and keeps you on track? Or, No? And do you think that by having those cocktails after working out she is sabotaging her weight loss goals?  

 

Now she was using 900 calories for food and the 450 for booze. Is that ok? NO.

You need the protein, carbs and fat for those 450 calories to continue to give your body the nesessary nutrients it so needs and to keep your metabolism functioning.

 

Those that answered on my Facebook page all most ALL of you had the correct answer. GOOD JOB!

 

Can Alcohol prevent weight loss? The answer is a big YES!  I know plenty of people that workout at the gym then booze up when they get home.  Their idea is, "I'll work it off tomorrow." Those, may want to rethink their strategy.  Alcohol converts to sugar, sugar, sugar yes SUGAR and then has the ability to store fat LONG before you hit the gym.  Have you ever been in the gym and smelled the acohol protruding out of someones pours from sweating? I have, it's a distinct smell and terrible.

 

 

When you workout you get dehydrated and obviously the way to get hydrated is by drinking more water post workout.  I needed to know a little more, so I asked her about how long would it be from the time she left the gym until she poured her vodka/cran (sugar) cocktail and she said about 2 hours or so.  Well in those two hours her body needed WATER to rehydrate and to be able to work through her body- NOT BOOZE? Why? Booze dehydrates the body even more!

 

After working out the muscles need time for REPAIR.  Alcohol actually will disrupt this process and it blocks the protein that your muscles need post workout. Why? Alcohol is a toxin, we all know this.  So, if you are boozing it up after your workouts, forget about getting RIPPED!  You body uses human growth hormone during that muscle-repair process. By drinking alcohol will then reduce the secretion of human growth hormone (HGH), eliminating the gains that you made while you were in the gym pumping the iron and working out! 

 

When I gave her the answer, her reply was, "I'm not giving up my cocktails every night, I'll just workout even harder!"   Alrighty then.  Those that know me, know I enjoy wine.  I enjoy my 2 glasses on my off days from working out.  I restrict on the two days that I do.  If I work out those two othere days, no wine for me. NO PROBLEM!

 

On a weight loss/fitness journey? Bottom line is you CAN'T OUT TRAIN BAD NUTRITION! That RIPPED BODY IS MADE IN THE GYM AND YOUR KITCHEN EXPOSES IT! 

 

JUNK FOOD can cause a HIGHER RISK OF STROKE

As I was turning on my computer this morning, this article popped up on AOL News.  I wanted to share this article because not only do I see friends and family eating junk they also feed JUNK to their kids and I think this could be a great wake up call and perhaps save lives....Take a read, let me know if you believe it or not and your thoughts.

People who eat a so-called "Western diet," which is high in fat, salt and sugar, are at significantly greater risk for stroke or premature death, according to a new study involving rats.

Researchers from Canada found this type of food, also known as the "cafeteria diet," creates what they called "a ticking time bomb of health problems."

For the study, the researchers gave sedentary rats a choice of nutritional food pellets or junk food items including cookies, sausage and cupcakes. The animals were also given a choice of water or a 30 percent sugar solution that imitated soft drinks.

Like humans, the researchers said, the rats preferred the treats. And after eating a high-calorie, high-sugar and high-sodium diet for just two months, they developed symptoms of a condition known as metabolic syndrome, including high blood pressure, high cholesterol and blood sugar levels, and obesity — factors that increase the risk of stroke and other health problems.

The researchers noted that the rats were only the equivalent of about 16 to 22 years old in human years.

"I think we'll soon start to see people in their 30s or 40s having strokes, having dementia, because of this junk food diet," the studies lead researcher, Dr. Dale Corbett, scientific director of the Center for Stroke Recovery at Canada's Heart and Stroke Foundation, said in a foundation news release. "Young people will have major, major problems much earlier in life."

The study authors said their findings underscore the need for regular exercise and a well-balanced diet to prevent metabolic syndrome.

"We're not sure whether metabolic syndrome can be reversed," noted Corbett. "If it can't, and we continue to live and eat like this, then we're each a ticking time bomb of health problems," he added.

Another expert, Dr. Mark Bayley, co-chair of the Canadian Stroke Congress and medical director of the Neurological Rehabilitation Program at Toronto Rehab, pointed out in the news release that "metabolic syndrome and stroke are huge health concerns for the public. We cannot afford to continue making poor nutritional choices. Our diet is killing us."

The study authors concluded that more research is needed to investigatethe risks of a poor diet on animals that have other health issues.

"Laboratory models often use relatively young animals who are healthier and on better diets than we are," Corbett noted. "However, it is important to remember that for many people, the consequences would be even worse, since a lot of people with stroke also have pre-existing health problems."

The study was scheduled to be presented Monday at the Canadian Stroke Congress, in Calgary. The data and conclusions of research presented at meetings should be viewed as preliminary until published in a peer-reviewed journal. In addition, experts point out that results from animal research are not necessarily applicable to humans.

And while the study found an association between the unhealthy diets and an increase in health risk factors in the rats, it didn't prove a cause-and-effect relationship.

 

 

 

So, what do you think? Are you going to ignore the warnings that are in front of us daily?

 

SET THE EXAMPLE FOR YOUR CHILDREN

AND PRACTICE HEALTHY EATING WITH THEM!