The Truth About No Pain No Gain

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Today I’m tackling a great weight loss question someone asked me on Facebook. I usually answer questions on the spot if they can be answered in one to two sentences. But some inspire articles! Today I’m answering a question about pain versus gain and what is appropriate for weight loss.

Scott asked:

Let’s say you run a mile and it’s a real workout. It’s painful. Let’s say you keep at (it) so that running a mile becomes easy. To continue to lose weight, can you do that by simply continuing to run one mile? Or do you need to up the ante to two miles? In other words, is exercise only beneficial when it hurts? They say “No pain. No gain.” is that real?

Can you hit a weight loss plateau?

Let’s use Scott’s example. In the beginning, running the mile is more challenging for the body. There are two reasons- you weigh more and it’s something new. At first your body uses a lot more energy. Over time your body will become lighter and more efficient at running a mile, and will burn less calories. This is when people typically see a “plateau” in their weight loss efforts.

So, to answer Scott’s question — if further weight loss is desired, adding another mile would be beneficial for continued weight loss. It would continue to challenge the body’s endurance.

No exercise should ever be painful!

There’s a difference between pain and stepping out of your comfort zone. You should never feel pain when you exercise! Pain is your body telling you to stop what you are doing and find out what’s wrong. It’s not uncommon to feel a twinge from time to time while exercising. However, after two weeks of repetitive pain while exercising, go see your doctor.

You’ve definitely over-trained if you experience muscle soreness for more than two to three days, poor sleep, or prolonged fatigue (being super sluggish the next day). If any of this occurs, reduce the intensity or amount of time you perform the activity.

Feeling sick to your stomach is over training as well and means you need to back off the throttle. If you actually throw up and a trainer tells you that’s normal, I suggest you find a new trainer. For the average exerciser, pushing yourself to the point of puking is not only dangerous, it’s unnecessary!

Cross training is key!

Unless your goal is to be a marathon runner, adding more and more time to your exercise routine is probably unrealistic. The best way to keep the body “on it’s toes” is to cross train. Adding interval workouts two days — but no more than three days per week to your routine — will challenge the body without over training. The other days should be used for more “steady” or moderate workouts to allow recovery time. Too much over training can actually slow down your metabolism!

Burn more calories!

Change the activity to burn more calories — for example, run two days a week, then add a swim or  spin class. Cross training also prevents injury by avoiding too much repetitive motion from a single activity. Another great way to cross train is with lifestyle activity such as outdoor sports or chores that require physical exertion.

If walking is your thing, cross train by adding hills or stairs to your routine.

Slow and steady wins the race!

Any exercise routine that is safe for your body and performed consistently is beneficial. It helps build cardiovascular and muscular endurance as well as a steady weekly burn of calories. You are better off doing a twenty minute routine most days of the week than a one hour “hard core” workout sporadically.

As you get more fit, you will want to challenge your body in a safe and fun way! Remember, this is about maintaining your health and weight loss for life. Adjustments are normal.

Please let me know if you have a question about your routine, or a comment you would like to share. I love to hear from you!

Blessings to you and yours!

Jennifer

A Healthy Body Image Is Key to Permanent Weight Loss

 

Are you searching for some encouraging words on body image? I found a great quote by Oprah Winfrey.  It is such a powerful statement that I want to share it with you and discuss the importance of a healthy self image.

“Say bye-bye to feeling bad about your looks!”

 

“Say bye-bye to feeling bad about your looks.  Are you ready to stop colluding with a culture that makes so many of us feel physically inadequate? Say goodbye to your inner critic, and take this pledge to be kinder to yourself and others.

This is a call to arms. A call to be gentle, to be forgiving, to be generous with yourself. The next time you look into the mirror, try to let go of the story line that says you’re too fat or too sallow, too ashy or too old, your eyes are too small or your nose too big; just look into the mirror and see your face. When the criticism drops away, what you will see then is just you, without judgment, and that is the first step toward transforming your experience of the world.”

I agree wholeheartedly with Oprah that we have actually allowed the media to make us feel inadequate. We have succumbed to unhealthy diets — and sometimes painful exercise just to “fit in”.

I believe that you were uniquely designed. Some of us are thinner than others. I also believe it is perfectly normal to exercise and eat right so you look great in a bathing suit — or getting those “guns” to look good in a t-shirt. However, not everyone has the time or the desire to look like a model on the cover of a fitness magazine.

Interestingly enough, an unhealthy body image does not discriminate. This type of self-loathing can occur for any body size. When I was a size two, I was never satisfied with my looks. Now, I’m a size 6-8 with lots of curves and I love the way I look. Am I motivated by vanity? Sure I am.  However, I am no longer a slave to it. I exercise, eat healthy, and focus on living a balanced life.

A poor self-image sabotages your weight loss.

 

An unhealthy body image leads to yo-yo dieting, over training, and unhealthy eating patterns. These patterns can actually cause weight gain. Yo-yo dieting and over training can actually cause your metabolism to slow down. Being unhappy with your body can cause binge eating which will destroy your hard work. At this point, guilt can set in which may lead to depression and often times more binging.

What do you say to yourself when you look in the mirror? Years ago a fellow fitness coach used the phrase “watch your words, your body’s listening!” That forever stuck with me. When you speak negatively about yourself, your subconscious accepts the information as truth.

And, since the brain “fights to be right,” your subconscious will automatically want to carry out what you said about yourself. If you say “I have a big gut,” then your brain will agree. You will do what it takes to maintain that “big gut.” This is not just ooky-spooky hocus pocus. This has been proven by neurologists!

You can develop and maintain a healthy body image — here’s how:

 

1)  Discover what you want! Take time to write what you want your health and body to look like — not how the media says you should look. Research what it would take to accomplish these goals. Then decide if your goals are realistic and mirror the life you desire. Not everyone wants to be at the gym five days a week. 

Once you have a reasonable set of health and fitness goals, ignore the outside chatter. There will always be some new diet or pill, a well-meaning friend, and Lord knows the magazines waiting to tell you that your plan is not ambitious enough. Or, that their way is better. My favorite is the person posing and asking “don’t you want to look like me?”

Now, I’m not saying to be closed-minded on a better way of doing things. I’m saying you should always question if a health or fitness idea fits into your life and values.

2)  Speak Success! Tell your body what you want, not what you don’t want. When you look in the mirror, use phrases like “I am losing weight,” or “I have a flat stomach.”  In the beginning this can be tough. You tend to think “you are lying.” However, you are not. In my favorite success book, The Bible, it says “speak as if it is already.” This is called faith my friend! You are believing you can accomplish your goals!

Negative thoughts will enter your mind. That’s normal. You’re human! Just don’t let them leave your lips. Replace each negative thought with a positive statement. If that’s tough in the beginning, use one of my favorite personal quotes. If you don’t have anything nice to say about yourself, don’t say anything at all. You wouldn’t say something that mean to a friend, so why say it to yourself?

Leave notes around the house as reminders to speak positively about yourself. This will help you build the mental muscles you will need to make success talk a habit.

3)  Birds of a feather flock together! Pay attention to how your friends talk about their own bodies. Do they have a healthy self-image, or do they tend to put themselves or others down? Now I’m not suggesting you dump all your friends. Sometimes we need to examine if a relationship is healthy for us or not. If you notice friends putting themselves down, take the opportunity to respond with positive attributes you can point out about them. This practice will help you do the same for yourself. And, you will discover people just can’t seem to get enough of you!

A healthy self-image is critical to losing weight and maintaining it without having to be a slave to dieting. This is powerful my friend. Take it seriously!

Have a question or a tip on  overcoming body image issues?  Please comment below. I want to hear from you!

Blessings to you and yours!

Jennifer

 

Celebrate This Fourth of July Without The Extra Calories!

 

This year my dog (Dillon) and I will be marching in our local parade on the Fourth of July. I am super excited to be part of the celebration honoring the birth of our country and the people who fought for our freedom.

I do have a confession to make!

There’s another personal reason I agreed to do it. I wanted the exercise! What a fun way to get my workout in for the morning. It’s always great to find fun ways of exercising so it never feels like a chore.

One of my tricks to weight management without dieting is to get exercise on days I will be indulging.  I don’t use this method only on the Fourth of July — I practice this principle all summer long! For more tips on how to lose weight while enjoying your summer, read Tips for Your Summer Weight Loss Plan.

It is totally possible for you to have fun and avoid the extra calories this year!

1) Exercise! If you are walking in your local parade, this is a great way to get exercise. Committing to an event will help keep you on track when you might be tempted to “blow off” exercise.

You don’t have to be in a parade to get exercise on the fourth! You and your family and/or group could walk or hike before all of the grilling starts. Try calling to set it up in advance. If it’s too tough to fit in — plan fun, active games. This will also prevent the mindless snacking that can occur while visiting.

2)  Go Light! Having a potluck? Bring the lighter version of your traditional dish. Something as simple as substituting regular mayonnaise with the light version can cut back significantly on calories! Google is great for helping you find the lighter fare without compromising taste. Ask other friends if they want to bring light dishes as well. If appropriate, why not make “cooking light” the theme?

Choose leaner meats for the barbecue. A Kielbasa sausage has 330 calories. That doesn’t include the bun! Substitute with a chicken sausage that has 170 calories.

3)  Make calorie conscious choices! Limit foods like chips and dip. Nine chips and two tablespoons of dip is usually a serving and can have 200 calories easy! Load up on fruits, veggies, and green salad. Take smaller “taste size” portions of the heavier dishes like potato salad. This allows you to keep from feeling deprived and stay on target with your weight loss/management goals.

Substitute sparkling water or plain iced tea for sweet tea, energy drinks, and soda. Wine and beer have a lot less calories than blended “umbrella” drinks. If you plan on drinking some of your calories, you may want to skip dessert or vice versa.

Make a plan before the party starts. For example if the tea is sweet, I”ll choose water.

4)  It’s only one day!  You have to really pig out to gain weight in one day. However, the fourth can set the tone for the rest of the week and even the summer. If you overdo it, get right back on your normal eating and exercise plan the following day!

These tips will help you have fun without gaining weight! If you have a great tip you want to share or have a question, please leave a comment below!

Have a super fun and safe Fourth of July!

Blessings to you and your family!

Jennifer