Behaviors, Actions and the Wisdom of Austin Powers

Oftentimes when it comes to achieving some desired outcome in our lives, we are forced to break up common routines that we have set up for ourselves in our daily living simply due to the fact that those routines are the things we do that lead to the person we are today.  If we want something different, if we want to be someone different, then we simply have to do things differently to obtain that desired goal.  Thus, the interplay between our actions and our behaviors becomes an extremely critical component in achieving success. 

In reading through an interesting book on psychology, Control Theory, by renowned psychiatrist Dr. William Glasser, I came across an interesting perspective on the matter of behavior.  He mentions that all behavior is made up of three components: what we do, what we think, and what we feel.  He goes on to say that these elements actually come from inside of us and are not, as most people believe, an automatic response to things and people around us.  Isn’t it true that we tend to justify our actions and behaviors based on what’s happening around us?  “Well, if it wasn’t for so and so, or if wasn’t because of this, I’d already be 10 pounds lighter!”  Not so says Dr. Glasser,  His perspective is more about how our thoughts, feelings and actions are a part of our internal programming, where brain chemistry and physiology meet our psychology.  A lot has been written in this field, and especially in the field of appetite, body weight regulation and food intake where neurochemistry plays a huge role.  Neurochemistry is the study of the complex array of chemical messengers  by which the brain communicates with the rest of the body.

Eating, feeling good, appetite and overeating behavior can all be traced to internal programming and neurochemistry.  It is hard to control our behavior if we are not consistently mindful of our choices and simply just let the old ‘lizard brain’ unconsciously dominate our actions, because it appears that we are almost hardwired to get fat and put on weight as recent scientific evidence supports this being part of a built in survival strategy to deal with times of scarcity.  This of course leads to the worst possible scenario for all of us – lack of control in a never ending calorie-rich environment!  

The lesson here is that your body (lizard brain) doesn’t always want what you (rational brain) — conscious, analytical, rational you — want to happen. If you want to make changes, you have to realize this and not only fight for physical changes, but work to change your mental frame of reference as well. Your psychology is part of your physiology.  (Thanks Matt!)

So, what to do? We have to apply something of a pattern interrupt.

For starters, it’s always helpful to have a bit of honest reflection.  If you get off track, do you think and feel that other people or other circumstances are causing you to veer off course, to cause you to behave in a way that isn’t in line with your goals?  That if it wasn’t for that person or that particular situation at work, you’d easily do the right thing, eat the right foods, do your workout?  Well if you’ve seen any of the Austin Power’s movies, think of him simply telling you, “Oh, behave!” 

Watch for those tendencies, because they will haunt you and allow you to rationalize your way out of taking responsibility for your actions.  Not good, as you’ll end up in a mental tail-spin where it becomes very hard to recover from that and get yourself back on track.  Days and weeks can be completely lost, and if you are in the midst of developing healthy habits, then you have lost momentum and greater effort will be required. 

One of the best methods to continue this pattern interrupt and to get our behaviors and actions to line up constructively is to undergo a simple process of goal setting.  I’d like to share with you a step by step plan that I have found to be helpful in this regard, and this will become more necessary if the end goal requires long-term consistency and effort, such as the noble aspirations of greater health, fitness and improved body composition.  Stay tuned for my next post as I will describe this plan in greater detail. 

Are there challenges you are going to face in achieving these goals?  You better believe it, so let’s see how best we can encourage positivity in what we think, feel and do.  I’d love to hear from you and learn what you have done to encourage positivity!

New Years Resolution 2011

The New Year is fast approaching and it is time to look back upon 2010 and take an honest inventory of how we have lived our lives. This is the time we should check in with our resolutions gone by to see where we stand. What did we accomplish? How many of our goals were left to fall by the wayside? How many were accomplished? Are you sitting in the same place as this time last year? Are you waiting to begin eating healthy and exercising until after the new year? Unfortunately, the larger percentage of us,” pardon the pun” are the ones who were not able to keep what is the most common #1 New Year’s Resolution- eat healthier and lose weight; therefore we make the same resolution year after year. I have personally gone down this road in my life, but found a solution, I had to change my mind, and with that my behavior. It is time we stop this cycle and look at what it takes to be successful in your goals for better health and fitness. For some it will take more than just moving more and eating less, it will take an undertsanding of how their body reacts to food.

I want to encourage  you to not just make a new resolution, but to permanently change your lifestyle. This is a much more daunting task than to “quickly” lose 20 pounds, only to find it later when the weight comes right back. The key to permanent change is behavior modification, a courageous attempt to quell bad habits and create new “healthy” habits. This act takes many redeemable qualities that can serve you well in your life in all areas, so weight loss and lifestyle change is a journey into strengthening your character as well. I have seen lives change for the better in all areas with a simple victory in overcoming the weight-loss struggle.  Here are My top 10 Qualities needed for success in creating permanent lifestyle changes:

• Patience:             It takes at least 3 months to create a new habit.
• Appreciation:     Appreciate what is right about your body and your life, find the starting points.
• Diligence:            Staying on track and keeping your rhythm with your exercise routine and nutrition needs.
• Commitment:    Keeping your word to yourself, making good nutrition choices daily.
• Perseverance:   Pushing yourself beyond your own limitations, no quitting!
• Courage:              Face your fears, be willing to let change happen.
• Strength:             Standing strong against pressures to return to old habits.
• Forgiveness:      Each day is a clean sheet of paper, a new start.
• Truth:                    You are worth the effort and are valuable, your efforts can change others lives.
• Honesty:              Facing your own inner saboteur and taking responsibility.

So the point is, change your mind and your heart regarding your New Year’s Resolutions. Make your long-term health your priority. You will need help, this is not a challenge that can be accomplished alone, so reach out to a professional or to those around you who can support you on this most amazing journey. Make this year the start of a brand new life, one filled with vibrancy and health and enduring success!  Let us know your plans for the new year, we can help you on your journey to a long optimal life. Happy New Year to All!

Chronic Pain, Disease and Overcoming Obstacles

I have been working in the Fitness Industry now for over 15 years, and throughout the years I  have come across  many serious cases where individuals have such high levels of chronic pain that the thought of trying to exercise is worse than death. This is somewhat of a “Catch 22”, as in most of these cases, movement is exactly what is needed for them to get better. This is the time where there has to be the right kind of balance between the program design and empathy for the person dealing with the pain. I had this conversation just the other day with a very special client who has lived with chronic pain for many years and then had to battle breast cancer. We have worked together for four years now and her trust in me and her willingness to move has kept her on top of what would have certainly been  physical and mental devastation. She is a walking testimony to the power of exercise, even in small doses, to heal the body and help keep steady the emotional journey of cancer. We celebrate even the smallest accomplishments, this is key.

 I have another client who has lived most of her life in a wheel chair( Pictured above) she has never  allowed fear to stop her from doing whatever she could to stay healthy and mobile. She has trained with me for a year now and has gained strength, definition and a remarkable ability to stabilize her core; which she was told would never happen. She continues to overcome her obstacles daily and she has done this by accepting help and meeting her fears head on. She also is a true inspiration!

Anyone who has been overcome by chronic pain, disease, obesity or any other form of physical ailment or disability, not only has a very limited range in which they can move, but emotionally there is a deeply embedded fear of movement, along with a range of other emotions.  This is real and it takes great sensitivity from those involved, the family, professionals and the client, to allow healing to occur through an exercise prescription.  Fear is as paralyzing as the infliction itself and it takes great resolve to be able to overcome this emotion.

There is hope when it comes to finding a new beginning and it just takes the willingness to meet fears head on and take personal responsibility for your health and the quality of your life. Call upon  your “willpower”, yes “willpower” is necessary, and decide to take the steps to bring you back to a life you want to live, the life you DESERVE.  I have some bullet points to offer  help for  anyone who is looking to overcome their obstacles to a healthy lifestyle, the following are some steps you may take to change the course of your life:

• Speak to your doctor about your desire to exercise
• Take Control: Understand and recognize fears, appreciate that change is gradual, SET GOALS
•  Look for a Certified Fitness Professional with a background in “Special Populations”  this MATTERS!
• Get a  Fitness Evaluation done to establish your risk factors and baselines. There is always somewhere to begin. Success looks different for everyone.

Here at our facility we use multi-modalities to heal the body with exercise: Pilates, Yoga and Weight Training while also utilizing a variety of tools and props. We have been a safe place, a sanctuary for many, find your safe place and begin today! Godspeed…..