The Fitness Motivation Monitor

“The mind unlearns with difficulty what has long been impressed on it.” Senca

When reading bad news do you ever think “that won’t happen to me?” Some people put off exercise because heart disease “happens to other people” or “I’m young now, I’ll do it later.” I don’t advocate living in fear of what might happen, but I do advocate being proactive and not doing anything foolish.

If you read last month’s issue you saw the article on ephedra and read about the dangers. I hope you are looking at quick fix products with a skeptical eye. I’m sure some people think, “that would never happen to me.” I am compelled to share a letter I received:

Dear Amy,
I read your last newsletter article about the dangers of ephedra with more than usual interest. "Mary" (not her real name, to protect her identity), a young woman who works for me, is a tragic case in point. In June of this year at age 30, she died of a heart attack and the paramedics revived her. She was in a coma for 10 days. Now awake, she has many miles to go to regain the life she had before the heart attack. How could this lovely, slender young woman suffer a heart attack? The answer is ephedra. She didn't work out because "I don't like to sweat." So while she ate a reasonably healthy diet, she kept herself slim by using ephedra in place of exercise. At the moment she's in a rehab facility learning to walk again and to work around the aphasia that accompanies the loss of oxygen to the brain. We don't know if she can come back to work. Her fiancé doesn't know if he'll regain the woman who died in his arms. And Mary is left depressed and struggling to regain herself. Please encourage your clients to stop using it, or never start. It may save their lives and their well-being. – J. Reynolds

Please keep good thoughts for Mary. I will too.

Message from the President:

Do you practice gratitude? I could use more practice myself. It comes back to focus. What we focus on most is what will manifest in our lives. When I read the letter about “Mary” I am especially grateful for my health, my life.

Are you tempted to blow off exercise sometimes because you are busy or don’t feel like it? Next time reframe your thoughts. Be grateful for what your body can do. I admit exercise is sometimes a chore for me. But when I’m in the right frame of mind I enjoy myself and what I can accomplish.

We can only work so long and so hard on everything out there (work, family, the house, etc.) before the body lets us know it needs attention – you get sick when you’re pushing too hard and won’t take a break. Don’t wait for the signal. Take a break and enjoy life. Be grateful.

To your health,
Amy Lundberg
Aim For It, President

What To Do (or not) When You’re Sick

You are tired and achy and feel like you’re coming down with something. Should you exercise when you are sick? Here are some guidelines to find out if exercise is going to help or hurt:

1. Feeling hot – never exercise with a fever. Your body is battling a virus and exercise will hurt, not help.

2. From the neck up – if your symptoms are above the neck, like a sore throat or runny nose, you are safe to exercise moderately. If your symptoms are below the neck, like swollen glands, congestion or muscle aches, let your body recover before starting back at your regular intensity.

3. Be kind – no one wants to exercise at the gym next to someone sneezing and coughing. Look for outdoor activities, weather permitting, or exercise at home. As your immune system is compromised when you are sick, staying out of the gym will lessen your exposure to other bacteria that could prolonging your cold or flu.

4. Take it easy – modify your routine when sick. Pushing too hard can worsen your illness. The body needs a break on occasion so this is the perfect time to work out at a lesser intensity. Enjoy activities you might normally pass up because they are not “real exercise.” You might enjoy yourself.

5. Keep it strong – research shows exercise boosts your immune system. Keep up those workouts so your body can better fight off future illness.

Fitness by Phone® Works!

Remember when OJ was served in small glasses and restaurant plates were not the size of UFOs? The American Journal of Public Health recently reported on an NYU study that found portions have increased considerably since the 1970’s. A few items of note:

· Muffins used to weight 1 oz, now they are 6 to 11 ounces containing 350 to 800 calories
· Government standards established decades ago say a medium cookie should weigh about ½ ounce and contain about 60 calories. Today’s typical deli cookie weighs about 4 ounces and may add up to 400 calories or more.

I don’t know why the government bothers with cookie size standards (aren’t there more important things?) but the point is well made. My best advice is to pay attention to when you’ve had enough, because if you simply “clean your plate” you’re getting more calories than you bargained for.