When we’re kids we’re naturally limber (i.e., flexible) and most children (especially girls) spend a good deal of their childhood jumping, climbing, twisting, back-bending, performing splits or at the very least sitting for long periods of time on their butts with their legs crossed or bent underneath them.
Then through the process of aging and studying more leading way to working at a desk more, we lose that limberness until we are old people who can’t get themselves off the ground. Most adults can’t touch their toes any more, can you?
As a personal trainer, one of my goals is to help all my clients reclaim their physical ability to do the things they want to do whether it’s hiking in the mountains, or simply being able to play with the grandchildren on the ground (and then get back up again). Not all clients are seeking to achieve the physique of a Greek God, some simply want to be able to have more stamina, strength, and flexibility.
A few years back my Mother took a fall and lost her confidence about traveling to Europe (one of her joys in life) because she felt that only my Dad could lift her up if she fell. I refused to have her stop partaking in her passion of travel and urged her to work with a trainer (we live in different States) just to the point where she could get herself up off the floor without help.
After a lot of persistent nagging on my part, she agreed and I found her a pilates instructor only five minutes away. They worked together twice a week for about six weeks performing exercises to improve my Mother’s balance, strength, and flexibility just enough that she could get herself up off the ground without assistance. The following year we celebrated her 80th birthday in Yosemite and she hiked an slight incline mile with me, barely stopping. Since then she has maintained this fitness level by performing the exercises daily and continues to enjoy travel and hasn’t fallen since.
Clearly when dealing with seniors or very out of shape teens/adults, we’re not trying to reinvent the wheel here, we’re simply trying to build up the body to the point that satisfies the client’s life goals. We don’t all need to be skinny or “ripped” but we do need to be able to handle whatever physical abilities are required to achieve our goals and passions. (I’ve seen overly-fat people hiking with less difficulty than some younger and/or thinner hikers, so it’s not always about your shape on the outside, it’s about your shape on the inside.)
So I urge all of you to consider this and find a trainer, take a class, follow a DVD or YouTube video, and push your body just a little more than you’ve been. Figure out what you can’t do physically today that you want to be able to do in the near future and seek out exercises that will assist you in that physical improvement. Sometimes all it takes is gentle but regular stretching. Other times it may require a little more effort and some guidance/instruction in form from an expert or trainer. Either way it doesn’t take much time, money or effort to see improvement, you just have to have enough motivation.
At the very least, if you want to be able to do the things physically that you can do today when you’re 80 or 90, you should start now! With the warmer “outdoor” months upon us, this is a perfect time to get outside and enjoy being physical, to whatever extent that entails. If you would like a personalized exercise or stretching routine, you can order a customized plan with detailed instructions on form from me.
Over two years ago I posted Stop Competing, Start Caring which focused on the rampant issue of women putting each other down through mean-spirited acts of unspoken competition. From the gym to work environments I see women continuing to combat jealousy via negativity and attempts to feel superior. Sadly, I suspect if my gender was more supportive of each other on the whole, if we’d have a woman as president today instead of the misogynist we’re stuck with. But I digress…
I recently joined a new gym, the kind of gym where everyone is very fit and focused on hard core workouts. This is no meat-market pick up joint, or Planet Fitness where you cannot grunt or show too much skin. Despite being a fitness professional I found clientele on the workout floor a bit intimidating, so I decided the best counter-action was to smile sincerely at everyone, especially the women. Not surprisingly, but too my renewed dismay, only one out of every ten women smiled back. Even with deliberate eye contact and my broad and welcoming smile, they looked away with down-turned mouths. I even attempted to strike up a conversation with one woman in-between sets and she answered me quite curtly and sauntered off.
So here is the post again, with slight updates, in my hopes to remind all women that we do not need to compete or be jealous of each other. The grass is NEVER greener on the other side, and only if we work together can we continue the improvements to our role in society that the Suffragettes’s started and the 60’s feminist movement continued.
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Since I was a young girl I’ve been aware of the serious nature of girls competing against each other for just about everything from friends to grades to boys. It gets worse and uglier as we grow into women. I see it at the gym, the mall, restaurants – women sizing up the competition. You can see it in their expressions, a defensive once-over seeking some flaw or registering uncalled-for disapproval.
I’ve mentioned this before, living in Las Vegas I regularly see parades of girls, each more scantily clad than the next, perched in ridiculously high heels, all glaring at the gaggle next to theirs to see if there is anyone they can put down to make themselves feel better. Belittle the competition and they’re no longer a threat, right? Yet despite girls’ intentions, the message men take away from this contest of looks is that we’re offering your bodies and not our brains, and thus they don’t really care which girl they get.
The question is why are we so quick to condemn or ridicule? The answer is competition. We compete to be prettier, smarter, slimmer, or funnier. But the true concern really comes down our fear that someone is “better than me.” Girls are constantly worried that another girl will get more attention, steal a mate, or even get a better mate. We regularly match our own worth against the next girl – which only serves to chronically undermine one’s self-esteem – and we usually know nothing about this other girl’s character and/or life other than her “cover” which we judge.
It’s sad that we are driven to such levels of insecurity that we view our fellow “sisters” as potential threats to our happiness. I suspect this is also a part of the reason that women are still undervalued and underpaid in the workforce. It’s bad enough that we have to compete with men for jobs, but when women consistently treat each other with distrust and resentment in a work environment, it’s easy for employers to offer us less money knowing that we’ll accept it just to get ahead of the next woman.
I know in my youth I did my share of mocking another or feeling envious of another girl’s achievements or looks, but I’ve worked hard in this second half of my adult life to remind myself that the grass is rarely greener on the other side, and that we all have strengths and weaknesses, gifts and limitations, and the only person I should compete with is myself – to constantly grow and improve.
So I suggest that all women take stock of their attributes and stop beating yourselves up about your detriments. If there’s a negative aspect of yourself that you can actually change, DO IT and move on. Otherwise, be proud of who you are what you’ve achieved and never stop trying to be more. Consider the woman next to you your equal and always be there for each other.
If we can teach our daughters through this example, we just might have a generation of women that work together to boost each other up, improve the world at large, and show men that we are not only equal, but in some areas might even be superior? Just food for thought.
Three years ago I posted an article All Sugars Are not Equal and now lately I’ve been fielding a lot of questions about sugars and sugar substitutes, so I thought it was time to remind you all that Sugar Isn’t Just Sweet!
Sugar, in all its forms is highly addicting to our brains via our tastebuds. Sugar is in so many foods naturally (like all fruit), and then for some reason our commercial food industry has decided to add in more sugar — probably because it makes us crave the items more and therefore boosts their sales. As any annoying example I cite regularly, several American producers feel the need to ADD refined sugar (or even worse High Fructose Corn Syrup) into their apple sauce or apple juice. It’s apples for goodness sake – it’s already sweet!
The real problem is that so many people are unaware of just how much sugar they’re ingesting (or allowing their children to consume) and further, they don’t understand why sugar is so bad for our bodies. It’s simple, sugar — ESPECIALLY REFINED SUGAR — attacks our immune systems, increases high cholesterol, causes systemic inflammation, confuses our metabolisms and therefore stores as fat (i.e., weight gain) and pushes our blood systems towards diabetes.
To combat only two of the above-listed issues, once again commercial food entities diddled-about in their labs and came up with sugar substitutes that were “lo-calorie” and safer for diabetics. Unfortunately, a whole slew of other issues came about with some of these subsitutes, the least of which is cancer. In case you’re still confused about refined sugar vs. sugar substitues vs. natural sugars, here’s a quick recap:
There’s table sugar – white refined sugar — that we all grew up with, and it’s subsidiaries of powdered sugar and brown sugar (refined white sugar with molasses added). This comes from the sugar cane plant and/or sugar beets plant. Like all sweet plants (fruits and vegetables), it has a sweetness to it that we have labeled as SUGAR. The Sugar Cane is not a bad plant, but it’s the process we have developed to refine that sweetness is bad.
The term “refining” means to remove by a purification process, certain coarseness or impurities. Sugar refining is the process of extracting out the sugar (sucrose) from the plant materials and then removing other unwanted materials from the extracted raw sugar. These substances can include remaining stalk fibers, soil, insect parts, molds, bacteria and waxes.
The refined white sugar product is now over 99.9% sucrose and for all practical purposes contains no nutritional elements such as vitamins, minerals, proteins or fibers. What is left consists of pure, refined carbohydrates that the body cannot utilize. Worse yet, refined sugar drains and leaches the body of precious vitamins and minerals through the demand its digestion, detoxification and elimination makes upon one’s entire system.
With Refined Sugar being seen as the enemy we began to create foods labeled as “sugar free.” Here is where one of the first misunderstandings comes in. They are NOT sugar free. They are refined sugar free. These “sugar free” foods usually contain one of the following sugar substitutes:
NutraSweet or Equal (aspartame)
Saccharin or Sweet N Low (benzoic sulfilimine)
The first three are man-made chemical products, praised for having no calories, but criticized (rightfully so) for being so foreign to the body that they offer no benefit, and in fact can be very harmful. The last three(Stevia, Xylitol and Coconut) come from plants and are less offensive than any other choice of sweetener (real or artificial), but they still put SUGAR into the body.
Other sweeteners like honey, agave, and maple syrup are “safer” to some esxtent, but the issue still remains that our bodies can really only handle so many grams of sugar per day before our systems are negatively affected. (Remember even alcohol turns into sugar in our bodies.) Even Raw Sugar is better than refined, but you’re still left with one important issue: too much sugar – of any type – in our blood streams is bad (worse yet for those with allergies, diabetes or autoimmune diseases such as MS).
So the real question you need to pose to yourself in regards to your nutritional health, is how much SUGAR should you eat per day. In other words, the maximum number of grams of sugar in any shape or form. The American Medical Association suggests no more than 25 grams of sugar per day (which equals 6 teaspoons). Did you know there are 19 grams of sugar in a medium sized apple? There are 40 grams of sugar in a can of Coke! How many grams are in your latte, your salad, your sandwich? Refer to the chart below to see just how many teaspoons of sugar (1 cube = 1 teaspoon) are actually lurking in some of our foods. Six teaspoons is VERY easy to achieve and quickly surpass in your daily nutrition, even if you believe you eat “healthy.”
So take a hard look at what you eat and know how much of any substance you’re consuming, whether it be sugar, sodium, etc. Keep a balanced diet, and try to keep your sugars (in all their forms) to a moderately low level.
Last night my daughter asked me the one question that I always refuse to answer when a friend or client asks me: am I fat? I replied do you think you’re fat? She pushed further asking me to choose between whether she was skinny or fat. I responded that I wouldn’t pick either, as those adjectives are negative labels cast about by a society obsessed with perfect bodies – something that doesn’t exist.
In my conversation with my daughter, I took it a step further and pointed out that there are a myriad of body descriptions (labels) in-between skinny and fat, and none of those might fit her body type either. But even still I was not going to be cornered into labeling my child. I said if you feel fat, we can talk about that and I can always instruct you in ways to change your body composition to be healthier. But if you’re just worried that compared to the next girl you’re “fat” then I’m not going to engage in that kind of labeling and neither should you. Remember, every BODY is different!
The idea of placing a descriptive label on a “body” lends itself towards negative views and feelings on the part of both the describer and the describee. Unless you’re giving an eye witness account to a crime where physical descriptions are necessary, I feel that we over-use these negative body labels all the time and this wide-spread habit is an assault on our self-esteem.
If I were to tell you fascinating a story about one woman’s journey, would it matter if she was skinny or fat? I suppose if it was about her climbing a mountain it might come into play about what kind of shape she’s in. But if I’m telling you about a woman confronting a governmental or societal obstacle or battling cancer, it doesn’t matter in the least what her physical shape is. Yet we always seem to embellish our stories with these details.
If I describe a woman as stocky and solid, you will most likely imagine someone akin to an Olympic gymnast or swimmer. But if she’s just an average girl, that description might make you think she was short with a thick torso, which society has labeled as less attractive. If I describe a woman as lean and ripped, most would imagine a track and field star or fitness model. As Society has deemed that body type as one to be coveted, are the rest of us then sub-par?
This matters to boys and men too as society’s labels have suggested that if they’re not “strong and buff” they can’t get the girl of their dreams. I find all these labels to be detrimental on the whole because it’s diminishing the importance of our character, habits, and manners thereby making how we look – or what shape/size our bodies are – the more important factor.
So I ask you now to note how many stories or incidents you tell throughout your week where you interject something about a person’s skin color, size, shape, age – and then assess if those descriptions (or adjectives) were necessary to the story. Also note how many times your children describe people or other children with labels that they either envy or disdain. Perhaps with more awareness we can move away from these labels and get down to the more important facts and issues of life.
Two years ago I posted The Children Are Listening and lately I feel strongly that it needs repeating. It is evident that how we talk about our bodies, how we talk about other people’s bodies, and how we handle our nutrition directly impacts how our children – the girls in particular – view themselves. They are listening to what we say and how we still idolize thin, plastic or enhanced women and super buff men.
We MUST make it a priority to teach the latest and future generations to view nutrition and exercise as equal priorities along with the standards like good dental hygiene and a good education. Then, and only then, will we see an entirety of young adults having healthy fat levels, and healthy self-esteems, which in turn will benefit us all (especially as health insurance issues are far from being resolved). So read and remember, the children are listening.
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I overheard two nine year old girls talking the other day at a friend’s home. One tall, one short, neither thin, neither overweight – but clearly built very differently. The taller one was urging the shorter one to get on the scale to see what she weighed. Finally, reluctantly, she obliged and weighed in four pounds heavier than the taller girl. Said tall girl then replied “ooh, maybe we should run around more at recess.”
What does this tell me? It tells me that the tall girl has been overhearing her mother lament about her weight. It tells me that by third grade, she’s already decided that what the scale shows defines how you’re seen. It also shows me how much our kids are listening society’s obsession with weight.
It’s not just the girls mind you, I’ve caught many a group of elementary school boys quickly dismissing a girl based upon her weight, having learned early on that thinner is more attractive. All it takes is one tossed away comment “wow she’s hot” by a Dad watching a Victoria Secret’s commercial to take root his son’s head.
If you’ve read my blog for any length of time you know that I do not own a scale, and berate my clients who use one to gauge their fitness. You should also know that I am trying to raise awareness with the world at large, as well as in my own home, that body fat vs. scale weight vs. internal health are three different things and should not be lumped together.
Clearly, being a personal trainer, there’s a lot of discussion in our home about nutrition, body fat, body acceptance, etc. My daughter is built on the short and stocky side, yet she is strong and healthy – not fat. But put her next to her taller and leaner best friends, sure she seems thicker – a perception that to the ignorant child/adult could be referred to as fat.
I work diligently to maintain her healthy self-esteem so that she will not suffer in middle-school, high- school and beyond. Young girls and boys’ feelings of inadequacy because society has deemed them inferior if they’re not built like models, starts in the home whether you’re aware of it or not.
My hope today for those of you who read this – and hopefully you’ll pass it on to reach more – is that everyone who worries about their “weight” should stop verbalizing their issues in front of their children. Husbands, wives, fathers, mothers, boyfriends, girlfriends – we all need to realize that one little innocuous sentence (“I can’t lose the last ten pounds, I hate the way I look”) can plant a very destructive seed in a little person’s brain. They’ll either see themselves as flawed, or they’ll deem other’s as flawed if they don’t match up to that perfect body expectation.
So think about what you say around your kids, and what they might internalize about themselves from it. Engage in open discussions about health, nutrition, the differences in body types, and most importantly, that ultimately we must not judge books by their covers – beauty is not just skin deep – and any other words of positive reaffirmation to remind them that life is about being a good person – not being perfect.
How much time do you spend in a day thinking or worrying about what other people may think of you? Take your time, really think about this. I know that most of us spend a great deal of time concerned with how our actions or words will affect (or have affected) our family, friends, co-workers, and yes, even strangers. This appears to be a built-in commonality to most humans – it is in our “human nature” to need each other. We all instinctively desire families and friends, and as we evolved as a civilization, that instinct created a side-affect of caring about how others view us.
Recently I’ve been analyzing this trait we share, with the realization that while caring about approval is important, we waste a lot of time caring about the wrong issues or people. There are, of course, millions of individuals who seem to not care what other’s think, demonstrated either by their clear disregard for anyone’s wishes other than their own, or their overly-vehement verbal claims that they just don’t care what anyone thinks (Mr. Trump?). But even for these types, I know with certainty that in some aspect, in certain circumstances, or at the very least with a select few people in their lives, these non-care-ers do in fact care very much. They’ve just adopted the habit of shrugging their shoulders and letting go of the emotional turmoil that can come with caring. Sometimes we envy those who seem to not care because it appears freeing and less stressful. But remember once you force human nature to not care, you loose a lot of joy in life that comes from caring.
Now caring should not be confused with compassion, sympathy and empathy — which we all should strive to have more of. But caring to the point that we berate ourselves for our choices, or feel embarrassment or guilt about our actions, is the issue I’m addressing today.
How many times have you stopped yourself from doing something because you worried about how you might look or sound. What experiences have you missed out on because of this? The sad thing is that 90% of the time no one would have judged you poorly or possibly even noticed. The remaining 10% of the time, or rather the remaining 10% of people who might have a negative opinion, they’re either strangers that you will NEVER see again, or they are friends/family who better have unconditional love for you or they’re not worth being in your lives (in my opinion)!
Children do not start out with these concerns, they do and say what they want and live life to the fullest learning along the way how far they can go on pure instinct and the desire to find joy and fun in everything. It is only in the structured social and behavioral environment of school that they start to care – or more precisely start to temper their choices based upon their concern that other’s might judge them negatively. While sometimes this is a good lesson (i.e., not to put their bodies in harms way, not to speak out of turn, not to say hurtful things, etc.) it also crushes our inherent instincts to step out on a ledge and try something new.
While I’m not offering a solution to this dilemma today, I simply want to bring it to your consciousness and offer the reminder that some aspects of childlike abandon could do your life some good. Adulthood doesn’t mean we should stop learning or seeking to push ourselves and our minds and constantly seek new experiences. We have the benefit of adult wisdom when it comes to protecting our bodies and minds, but perhaps we should incorporate back in some of the innocence and bravery of youth. So stop worrying so much about what other’s think and just worry about if you’re doing right by YOU!
2016 was a tough year for a lot of us, and as I look forward into 2017 to formulate my goals and targets I have come to realize that a three-pronged ideal can help us find better physical and emotional health. Therefore, this year I suggest we all adopt the following mantra: “Stand Up. Stand Up Straight. Stand Up Strong.”
These words double as a fitness reminder and a social cue. Anyone with a goal of improved physical shape and health should simply stand up more, walk more and sit less (or at the very least stand up and move every 30-minutes). Likewise we should all stand up for preserving our own personal values as well as America’s tenuous democratic values as we forge into unknown (and for many of us very scary) territory with Trump at our helm.
Stand Up Straight:
I often address the rampant increase of postural distortions in adults and children here in my blog, but this year I am on a personal mission to help everyone improve their health by observing and improving their posture. Your spine is the gateway between your brain and the rest of your body. If you have curved-in shoulders or hips, and knees or ankles that rotate inwards (pronate) you are cutting off and/or shorting out a lot of nerves that bring signals to and from your brain. So set a phone or watch reminder, or buddy up with a friend and remind yourself several times a day to stand up straight and tall, keep your shoulders squared and relaxed, and remember to breathe low and slow.
Stand Up Strong:
This one can be taken both literally and figuratively. First, you must remember no matter how tough your path is currently, this too shall pass. But the key to improving your emotional or circumstantial life is to stay strong emotionally (and physically) and remember how strong you really are. Stand up for yourself and show your strength! Second, we must all stand up in a show of solidarity and strength so we can change that which is not working for all of us. We truly need to stand up strong together against racial, gender, and LGBT discrimination, double-standards of wages and rights, religious persecution, women’s rights, and the general bullying of anyone who disagrees with the “moral majority’s” opinions (that starts with the Oval Office)!
For those of you who find this post a bit too soap-boxy, please indulge me as I am a child of the 60’s and it’s in my nature to stand up for my rights, my health and my peers. So if you agree, repeat after me (and then DO IT): Stand Up. Stand Up Straight. Stand Up Strong!
Every day I work diligently to guide my daughter, all her friends, and my nieces and nephews to understand how to eat and exercise so as to have healthy bodies, and more importantly, to accept (and appreciate) the bodies they have. But lately more and more I hear about the increase of cyber bulling, text bullying, and body shaming that is running rampant in many schools and it really riles me up.
Girls of all shapes and sizes are ridiculed and taunted, whether they’re over-fat, over-thin, too tall, have acne, are shy, have large breasts, are smart, you name it, they’re made to feel inferior, shameful or inadequate. Even when their bodies offer nothing to be attacked, bullying tactics often target girls (and boys) who are sweet natured and “considerate” personalities – the back-biting cliques that have shunned them label them “nice kids” as if it’s distasteful.
Recently one of my nieces suffered from bullying at school from one of her supposed friends for standing up to her for attacking other friends. Another daughter I know, was picked on for being over-fat since she was three, and it got to the point that by high school she wanted to drop out because she felt so isolated and alone. Another girl I know was labeled a Lesbian when she stood up to lies and rumors that she was easy with boys. “Oh make up your mind you little twits,” I wanted to scream!
Now this subject is not new and my goal today is not to stand on a soapbox and scream we must stamp out bullying in school and on the internet although clearly WE MUST! But today my goal is to offer a concept that has the potential to reduce some of these malicious posts, emails, and texts, and get these kids to realize once and for all that they’re all the same!
It’s simple, let’s get these kids off their electronics and work their butts off. They say “idle hands are the devil’s workshop” and clearly truth to this concept – when kids enjoy the safety and anonymity of communicating via technology combined with too much free time – trouble ensues. It’s just too easy to be mean and feel free from repercussions. Plus, somewhere along the way humans in the awkward teen years have developed a need to put others down to make our own feelings of out-of-placeness more palatable. Instead of seeking positive reinforcement, we negatively lash out at others which makes us feel bigger, better, smarter, prettier, etc. Kids have not cornered the market in this — just look at most offices and you’ll find a scattering of immature adults (and women with low self-esteem) doing the same thing to co-workers.
So I say let’s take all these middle-schoolers and high-schoolers and give them one hour a day of intense boot camp-style fitness. Put them together in clusters of sizes, personalities, colors, and ages and push them to work past their insecurities and force them to work together for a common goal as well.
A myriad of positive results would ensue: fat-loss, energy boost, mood improvement, emotional barriers cleared, and, if done right, force camaraderie across clique lines through shared hardship.
It may sound idealistic but I dare say we have nothing to lose in trying. It works for soldiers, it works when people rally to a shared cause, and it’ll work with kids, which in turn might make a future generation stop this divisiveness.
I’ll be happy to create and present this boot camp to any parents and schools who are interested. Meanwhile, I’ll continue my quest to teach girls to use their voices, and love their bodies!
There’s no denying that things are very different now for kids then when I was a child. While the debate rages on as to whether the advances in technologies are beneficial or detrimental to our kids, one thing I know for sure is that there is an increase in “detrimental” physical issues suffered by our children as a direct result of 21st century technologies and merchandise.
The first and most obvious negative change to children’s bodies comes from vast quantities of time spent being sedentary while assuming poor posture as they type, text, surf, and chat on laptops, tablets and smart phones.
Along with the statistically proven increase in obesity in children due to their increased lack of movement, there are other physical issues such protracted shoulders – a rounding forward of shoulders which causes upper back muscles to carry undue lengthening, while the chest muscles shorten which decrease upper body flexibility and strength.
Traveling downward, there is also a rise in weakened hips and transverse abdominus (muscles running from lower abs around to the delicate lower back region). This postural distortion comes from long periods of sitting with lower back curved and hips and knees stretched forward (like slouching in a sofa).
Both of these poor-postures can cause a myriad of painful issues as our childrens’ bodies grow such as chronic headaches, back aches (between shoulder-blades and lower/sciatic region), and knee pain with reduced strength, speed and ability.
But another postural negative issue recently slapped me in the face when I realized that although I had noticed my daughter’s pronated foot stance for quite some time, it wasn’t until she’d been consistently complaining of foot pain that I realized there was an issue needing correcting. When children (or adults) stand in an uneven manner on their feet, i.e., feet rolling inward (pronation) or outward (supination) not only will their ankles, knees and hips have alignment problems (which causes pain), but their arches will not be supported and their feet will grow incorrectly and suffer from chronic discomfort in and out of shoes.
I now see that many children are suffering from pedi-postural distortions and I blame this on the plethora of cheaply made shoes with little to no arch support (think Toms with their cardboard soles or 90% of the shoes from Payless and Target).
For all of these issues, the solutions are easy to implement, although they will take time and sometimes some money to fix, but the long-term ramifications are positive and well-worth the time and cost. There are corrective exercises for each that I can instruct you on (or you can surf the web), and there are devices that can help in the severe cases (like shoulder trainers or arch-supporting insoles).
Clearly electronics and other devices that have helped cultivate our rampant postural distortions are not going away, but we can still counter-act their negative effects. I suggest you take a look at your kids’ postures head to toe (and yourself too), and get on fixing these issues before they suffer long-term pain and decreased use of joints and muscles.
As we hit the midway mark of the summer I, like many of you, am readying to take a long vacation with my family. I am likewise concerned, as you may be, about how to get my workouts done while on vacation. While I am always full of well-intentioned commitments to exercise while on holiday, it may surprise you to know that I too experience a significant drop in my motivation to exercise while enjoying my time off.
So what can we do to maintain our fitness goals while on vacation? My first suggestion is to be okay with not working out. That’s right, I said it’s okay to skip a week. In fact I frame my workouts (my own and for my clients) in 6-week intervals with a mandatory week off before a new routine starts. This allows for complete recovery and rest and readies the muscles for new abuses. I thus, try to time my vacations with that week off, or shift things around to allow for it.
However, it is worth noting that a large percentage of people find they do not gain more body fat while on vacation as they are moving more than they do during a usual work week. Between swimming, walking, hiking, or even dodging through crowds at theme parks, you will likely burn more calories than you do during your average sedentary job. Now of course there’s the extra high-caloric intake that also comes along with vacations – more cocktails, sweets, and fried or exotic foods are common – but again if you’re moving more than usual, you might at least break even.
Depending upon your destination, try to schedule at least one thing per week that is physically different than your norm: i.e., a snorkel trip, a day-long hike or river raft trip, a walking exploration of pyramids or volcanos, or just a family game of beach volleyball. One “excursion” like this can utilize muscles in a way your body isn’t accustomed too, and the caloric burn of that will benefit you greatly.
Another suggestion is for you to reserve 30-minutes every day for focused movement or exercise. If you’re walking/hiking more than usual, take a half hour before bed to stretch your muscles (improvise some yoga or pull up something on YouTube). If your vacation days are more sedentary (just sitting by the pool), then commit to a 30-minute visit to a gym or a class (offered at many resorts or on cruise ships), follow along with a YouTube exercise video on your phone, tablet or laptop, or bring your own resistance bands and attack your muscles in the comfort of your hotel room.
My last piece of advice I can share with my fellow vacationers is this: RELAX. Life for most of us is hectic and stressful and relaxation is a huge component in your body’s ability to stop holding onto excess body fat as well as maintaining a good immune system. So let your brain unwind, don’t eat complete crap, and if possible throw in a few workouts and your vacation will be successful and your fitness goals don’t have to suffer any setbacks.
Now go enjoy that holiday/vacation!