Category Archives: Liberating Health

5 Ways to Make Exercise A Rewarding Habit

Posted on April 10, 2013 | 4 Comments

yoga-colors

Don’t let my small size fool you. Just because I look thin doesn’t mean I am in great shape. At least not yet!

When I can’t go to the grocery store without being winded and exhausted, I think I am definitely out of shape. I did turn 40 last year, but am not sure I am ready to settle for being tired and achy already. I still have half my life to live!

What about you? Do you dread getting older? Or have health goals that you can’t seem to motivate yourself to pursue? You want to feel better but have a hard time making your health a habit.

You are not alone. I have been asking around to those older and wiser than me. Most chuckle and tell me I have to get used to feeling worn out. I was ready to throw in the towel on exercise, and embrace the fatigue with more naps.

Then I started reading Younger Next Year: Live Strong, Fit, and Sexy Until 80 and Beyond written by a 73- year old retired but lively man named Chris Crowley and his wise physician, Dr.Harry Lodge. I was hoping running errands, cleaning house, and squeezing in one yoga class a week would be enough exercise. But I am learning that I need to move more, not less to reach my health goals.

“You do have to age but you don’t have to rot.” ~ Chris Crowley

The authors present with humor and science how we can reverse the decay in our aging bodies. If you aren’t ready to throw in the towel and let your tired old body take hold, then join me as I explore new territory with my changing but renewing body. 

Put Your Foot on the Accelerator

First, let’s see what’s stalling you out from reaching your health goals. Take out a piece of blank paper and draw a line down the center. On the left side, write the word “Gas” and on the right side write the word “Brake.”

Under the “Gas” column, list your health goals. For example, to sleep better, feel less pain, have more energy, etc. Think of this as your GO column, so also list what will help you reach your goals.

Then under the “Brake” column, list your excuses. Write down anything that STOPs you from moving toward your goals. For example, overcommitting yourself, kids activities, self-doubt, fear, etc.

Step back and evaluate which column has more items listed. The brakes or the gas? Now write down what you are going to do to move your foot to the accelerator instead of the brake.

5 Ways to Make Exercise a Rewarding Habit

Here’s what helped me put my foot on the gas and get my body moving to more energy and relief:

1. Embrace the Just Enough Challenge – I do enjoy a challenge and love to learn. So it helps me to think about my exercise goals as a challenge I can enjoy. I set my daily, weekly, and monthly goals small enough to reach but large enough to be an interesting challenge.

2. Learn What Works for You – The authors of Younger Next Year suggest “your first exercise goal is to do 45 minutes of long and slow aerobic exercise 6 days a week without any discomfort.” I have used this goal as a guide not a ruler. Find out what time of day works for you as well as what type of exercise you enjoy the most.

3. Push Through the Discomfort – Dr. Lodge shares great news about how the body regenerates itself. He describes exercise as a good stressor that tears down muscles in order to build them back up stronger. For me, this tear down was almost unbearable, and I was seriously thinking about discontinuing my minimal exercise routine. But I decided to try pushing through the discomfort in order to work on going “slower and longer” instead of harder and less frequent.

4. Ride the Adrenaline Wave – Eventually you push through the post-exercise discomfort and notice you feel a high from exercise. Use this adrenaline rush to get yourself back the next day. Don’t use this rush to be superhuman though. I am still paying for sledding down steep hills with my kids this winter!

5. Make Irresistible Long Term Goals – I may not have the energy and flexibility of my kids but I would like to be able to enjoy them. Make long term goals that you can’t resist. For me, it’s enjoying active vacations and weekends with my family. And maybe getting on a non-stationary bike one of these days!

Why Exercise?

I am happy to share that I have more energy, less aches, less headaches, sounder sleep, and better overall mood. Some of these outcomes weren’t even what I was hoping for, just what I have observed. I had wanted to feel “younger” for several years and am happy that I didn’t throw in the towel.

I will let the authors of this book share with you the science of why exercise is good for almost everyone. Here are the highlights:

“Aging is inevitable, but it’s biologically programmed to be a slow process. Most of what we call aging, and most of what we dread about getting older, is actually decay.” ~ D. Harry Lodge

“Exercise provides the signal that jolts our cells into repairing and renewing themselves and releases the chemicals that bathe our brains in positive feelings.” ~ Dr. Harry Lodge

“The keys to overriding the decay code are daily exercise, emotional commitment, reasonable nutrition and a real engagement with living.” ~ Dr. Harry Lodge

I agree that exercise doesn’t fix all problems but most tell me it sure does help. So how do you get your foot back on the accelerator even if it falls off?

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Please visit my new bookstore to find this book and more that I recommend on a variety of Liberating topics.

Photo Credit: “Yoga in New Colors” by Lululemon Athletica

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10 Ways to Fuel Your Energy (Instead of Draining It)

Posted on August 10, 2012 | 1 Comment

drop-energy-person

Do you move through your day, running on empty, until you crash? There isn’t a drop of energy left at the end of your day, not for you or your loved ones.

The more drained our energy, the more we lean on others to fill us up. We think it must be someone else’s fault for draining our energy. While this may be half-true, how do we leave some energy in reserve?

Instead of expecting others to take something off our plate or reaching for a quick pick-me-up (like chocolate), wouldn’t it be great to create more lasting energy. The kind of energy that sustains you through the day instead of fizzling out after a quick jump start.

10 Ways to Fuel Your Energy:

I run my engine on high, so I can check many things off my to do list. But I pay a price and so do those around me. Thankfully, I can turn this motivation onto myself and find ways to fuel my energy instead of depleting myself dry. Here are ways that help me stay energized instead of going until I’m drained:

1. Relax Midday: Don’t wait until the end of the day to slow down. Give yourself 30 minutes in the middle of the day to be still: breathe, listen to music, read a novel, or take a nap.

2. Sleep Enough Without Lingering: Get enough sleep for you (7-9 hours each night). The more you linger in bed past sleeping “enough”, the more lethargic you may feel.

3. Exercise At Peak Time: Find the time of day that you feel most energized after exercising: morning, afternoon, or evening. If you move your body and increase your activity during your best time of the day, you are sure to build energy reserves.

4. Eat Your Best Foods: View food as fuel for our mind and body. Choose foods and drinks that give you the most lasting energy.

5.  Create Thinking Space: Create space in your day (or week) to tune into yourself. Journal, write, meditate, or do whatever brings clarity.

6. Reduce Tension Level: Develop ways to release built up tension you hold in your body. Choose not to hold onto anger by finding another way to think about the situation.

7. Hurry Less: Being in a hurry and expecting others to hurry is draining. Prioritize by sorting out what is urgent and what can wait. Enjoy the ease of a slower pace.

8. Learn to Single Task: Learn how to focus on one task at a time. Instead of having a crowded, energy zapping head, being fully present is fuel.

9. Work Within Boundaries: Balance work and play by being productive but also enjoying life. Put limits on when and how many hours a day you work and stick to them.

10. Say No To Over-Committing: If agreeing to an additional commitment drains you just thinking about it, it’s okay to say no. If the commitment energizes you, jump on it.

Filling up our tank with sustainable sources of fuel helps us build an energy reserve instead of depleting it. When we take better care of ourselves, we have more energy to enjoy what we value most.

Observe the days when you have more (or less) energy. What helps you increase your energy for life?

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Photo Credit: “Universe in a Drop” by Hartwig Koppdelaney

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13 Hope-Filled Lessons from Illness

Posted on November 23, 2011 | 4 Comments

valley-peak

Have you received treatment that was worse than your illness?

For the past 2 weeks, I’ve been caught in a snowball of side effects from medication. What started with a routine sinus infection ended up into a host of new symptoms.

I’m a petite, yet typically healthy woman that visits her doctor about once a year. Yet, in one week, I was prescribed 10 different medications and given 3 referrals to specialists. I was told it would be a long road, and I may have to learn to live with the symptoms.

Guess what the cure was? Gradually getting off all the medication that was tearing up my stomach and beginning to eat and sleep again. Now, my sinuses are fantastic and my body is repairing itself.

What helps you get through illness? Illness happens to all of us. It’s how we deal with it that makes the difference between staying stuck or being liberated.

Illness as an Opportunity for Growth

1.   Find joy in the smallest things. Focus even for a moment on one thing that brings you joy. For me, it was a hug, a song, a breath.

2.   Focus on what is most important to you. For me, it is my family, my spouse, and my two kids. I was determined to make it through this medical “crisis,” so I could continue my relationships with family.

3.   Think of medication as a jump start. Medication is like jumper cables. Once the ignition starts, our bodies can heal themselves.

“You can receive too much of a good thing, because sometimes the treatment is more problematic than the illness.” ~ Margaret Otto

4.   Don’t over-focus on symptoms. It’s more useful to focus on how you   react to the symptoms, instead of the fact that you have the symptoms.

5.   Anxiety can make any symptom worse. When you join your fear, you can no longer see the facts surrounding the illness. Anxiety tells you that your symptoms are permanent and that something is wrong with your body. This isn’t always the truth, as many symptoms come and go.

6.   Find a calm person that believes in you. Look for someone to lead you out. If you aren’t facing an ongoing disease, find someone who believes your body will heal itself. For me, it is my spouse, my coach, and my chiropractor.

7.   People can be like tranquilizers. Comfort from a loved one can feel just as good as taking anti-anxiety medication. Turn to others for reassurance more than caretaking, and you will feel the calming, empowering effect without any side effects.

8.   Problems are bigger than the individual. Well-intentioned medical professionals and family members’ reactions can be bigger than the illness. This makes it hard for the individual to gain their own footing in getting better.

“The medical and family system’s reaction to illness can be bigger than the actual illness/symptoms.” ~ Margaret Otto

9.  Answer your own questions. You know what is best for you. Even if you have self-doubt, there is almost always something you are sure about. Focus on what works and doesn’t work for you, instead of leaning on others to answer your own questions.

10.   Define and hold onto your own thinking. I was trying to be a compliant patient, more than listen to my own thoughts and body’s signals. I lost my own thinking when I joined my doctor’s thinking that there is something wrong with my body. When I found my thinking that I was experiencing side effects, not illness, I was on my way to getting better.

“When you join the medical model of pathology, you start to believe there is something wrong with your body, “ ~ Margaret Otto

11.   Medical treatment is an expensive snowball. When not treating a disease, it is more cost effective to let your body repair itself with wholesome, soothing foods, nutrient rich water, healing supplements, and great coaching.

12.   Body repair is possible and takes time. Often, we seek medical treatment to speed up the healing process. A body can repair itself, but it can’t be rushed. If you ever experience problematic treatment or side effects from powerful medications, know it won’t become a chronic condition. It will pass.

13.   Crisis is ripe for learning. There is never a better time to learn than after a crisis. You will never be more motivated to change. And, you will be able to see things more clearly than during calm times. Take advantage of this time to grow and find a new way – a liberating way.

This is the most personal post I’ve written to date. I have learned so much from this crisis that I am bursting to share it with you. Know that I don’t blame the medical system; they had a part in my getting worse, but so did I.

I leave you with this hope. You can make it through a crisis, and may even find yourself in a better place than before the crisis.

Discussion Question: When is medical treatment useful and when is it not?

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Recognition: A special thank you to my systems coach. Without you coaching me to look at the symptoms in the context of the system, I’d probably still be sitting by the toilet.

Disclaimer: This post is a composite of what is working for me. Please do not let this replace your own thinking, but let it act as a jump start to uncover what  works for you. I do not have an ongoing disease or illness, so each idea may or may not apply to you.

Photo Credit: “Valley & Peak” by Rohit Gowaikar

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