Expe Training

Have you ever felt like you were completely alone with your problem? Have you ever thought that everyone else was doing great, but somehow you weren’t competent? It can be hard to know that others are struggling too when you don’t directly interact with other people.

Teaching is usually an isolated endeavor. One of the sites where I taught outdoor education had a meeting that began when the buses took the kids home. Despite being exhausted from the long week of work, I truly enjoyed the Friday meetings. During the meetings, we could share our most memorable stories of the week. Some were heartwarming, and some were funny — many were heartwarming and funny. 

The stories that really stood out were the stories of struggle. At first I was shocked to hear stories from some of the most experienced and talented teachers. I realized that they too sometimes struggled to reach the children we all wanted to teach and inspire. We had a common struggle.   

Unless you are working out with a trainer, workout buddy, or very social group, exercise can be an isolated activity. It may be tempting to look around and feel like everyone else is comfortable in the gym, knows how to use the equipment, and has a great workout that will produce results. If that’s the case, let this be your abbreviated Friday meeting. You are not alone. I’ve interacted with many people at various fitness facilities, and I’ve found that many people feel uncomfortable in the gym, many people—including some gym regulars— aren’t familiar with how to properly use some of the equipment, and many people don’t know how to come up with an effective workout for themselves.  

Hopefully knowing that you’re not alone is comforting. However, if you would also like some direction, don’t be afraid to ask for help from a fitness professional. 

Thanks for reading. I hope you have a safe and healthy week. 

Many students recently finished finals. I remember my first round of finals in college. I watched as the majority of students hunkered down and studied. They pored over their books and laptops—barely taking breaks to eat and sleep. Except for the library, which was packed to the gills, campus was dead.  

Determined to tap into this endless focus that seemed to have washed over campus, I sat down and got to work. After about an hour of concentrated studying, I felt like I wasn’t focusing too well. Still, I relentlessly hit the books until I realized beyond a shadow of a doubt that I wasn’t learning. I needed a break. My roommate was shocked when I told her I was heading to the store.

As I walked to the store, I questioned my decision to take a break. Studying constantly seemed like the right thing to do. There was a lot of material to cover. Plus, everyone was doing it—not just the freshmen. Surely the juniors and seniors knew what it took to do well on finals. 

I almost turned around before I even got to the store, but then I had an epiphany. I had taken challenging courses before, and I actually got worse grades on the tests that I had crammed for. By taking breaks, I was more productive. I made it to the store, got what I wanted, and continued to take other short breaks throughout finals week. My strategy paid off, and I ended up doing well.

Research is showing that learning and exercising are similar. Cramming for extended periods of time doesn’t work well (for most people :). It won’t help most people do well in school, and it won’t help most people develop a healthy body.  I encourage you to listen to your body and find your own path. If you’re still unsure which strategy works well for you, don’t be afraid to ask for some guidance from a fitness professional who stays up to date on research.

Thanks for reading. I hope you have a safe and healthy week. 

I had the privilege of watching a colleague undergo a major health transformation while we were teaching at a science camp. We were working long hours in a remote location. There was only one gym somewhat nearby, and it couldn’t usually accommodate our odd schedule. Our short meal breaks meant that, unless we had the day off, we had to eat in the temptation-full cafeteria.

Still, my colleague had decided that, now was the time — he would not wait for a “good time.” He wanted to get a healthier body. He developed an action plan. He found a workout that consisted entirely of bodyweight exercises.  Knowing he needed support, he got his very active roommate on board and together they got up early to perform exercises in their room every day before work. He also informed his other colleagues of his goals, so that we could motivate him and hold him accountable. We cheered him on as he bypassed the corndogs and cookies and looked for the healthiest choices available.  

To get a healthier body, you will need to overcome some obstacles. At certain times, there may be more than others. At certain times, there will be fewer obstacles. However, if we’re honest with ourselves, there will never really be “a good time.” 

Our health might decline while we wait for this supposed “good time.” Why wait until the New Year? Why not get started now? Yes, it’s the holidays. Yes, there’s a plethora of tempting sweets available. Yes, it’s getting dark early.  Sure these are obstacles, but just think—if you are able to overcome these obstacles now—you will start off the New Year with a healthier body and strategies in pace to help you overcome future obstacles. Overcoming obstacles makes overcoming other obstacles easier.

Thanks for reading. I hope you have a safe and healthy week. 

A while back a gentleman told me that he knows our food choices are important because of his beloved dog, Buddy. Buddy’s fat to muscle ratio had increased, and he wasn’t moving as well as he used to. He tried to walk Buddy more in an attempt to burn off some of the excess pounds, but Buddy didn’t have much energy. 

Worried that something was seriously wrong, he took Buddy to the veterinarian. One of the first questions the vet asked was what Buddy ate. The vet sent the gentlemen home with a prescription for dog food, a sample for Buddy to try, and a list of healthier over the counter dog foods options in case Buddy didn’t like the prescription. It worked. Buddy burned fat and gained energy, and now begs the gentleman for his daily walks.

Many of us have also seen our fat to muscle ratio increase and our energy level decrease. There are many components of health and wellness, and they all complement each other. If you’re focusing on one component and not seeing results, you might not be addressing that component correctly. However, there’s a chance you’re overlooking a different component that is actually the one that is preventing your progress. If you need some help along your journey to a healthier body, please don’t be afraid to reach out to a health coach or other nutrition or fitness professional for guidance. They may help you see the big picture and help you devise the right strategy to address all of the components. 

Thanks for reading. I hope you have a safe and healthy week.

Are you being heard?

As a child, my mother always took me to the same place to get my haircut. It was conveniently located, affordable, and the two hairdressers that worked there were very friendly and fast. While it did have many positive attributes, there was one serious downside for me—they couldn’t understand what I was saying. I tried my best to communicate with them using hand gestures to help illustrate my request. It never worked—I always came back with the same haircut. Sometimes it was a little shorter than others, and sometimes way too short, but it was always straight all the way across. If it looked good, it would have been great, but it didn’t look great —I hated it. 

After getting another one of those dreaded haircuts, I decided to take matters into my own hands. It was time to cut my own hair. I set up mirrors all around me me so I could see the back of my head. If you’re cringing right now, it didn’t turn out half as bad as you’re imagining. My amateur haircut looked surprisingly decent.

After realizing what I had done, my mother decided it was time to try a different hairdresser next time. It wasn’t fancy, but it was perfect for me. I recall the first time I went in and my hairdresser asked what I wanted. She asked follow-up questions and summarized her goal. I had found someone who listened to me. 

If you’re currently seeking help from someone that is unable or unwilling to understand what you’re looking for, feel free to look for a better fit.  

Thanks for reading. I hope you have a safe and healthy week. 

Have you ever tripped, bumped into a hard surface, or done something else that left you throbbing with pain only to insist seconds later that you were okay? Did you ever act like moving was easy when it was the hardest thing you could do?

How many times have you heard a response to “how are you?” that didn’t include the words good or great? We have a tendency to insist things are dandy—even when they may not be. 

No one wants to be labeled a Negative Nancy or a Pessimistic Peter, but constantly insisting that things are wonderful when in reality they aren’t has its own drawbacks. It’s challenging to find the energy to fix a problem when you are spending so much time and energy convincing the world that you’re doing great. 

I realize that it isn’t appropriate in polite society to unload your burdens onto colleagues or acquaintances. However, hopefully you have at least one person in your life that you can be truly honest with. Maybe it’s a friend, family member, coach, trainer, or therapist. If you are lucky enough to have one of those people, don’t be afraid to ask them for help. It’s okay to acknowledge that you’re not okay, because acknowledging the problem is the first step to overcoming it. 

Thanks for reading. I hope you have a safe and healthy week.     

Have you ever made a choice to do something because it was easier in the moment. However, you later regretted that choice because you didn’t learn or grow? Maybe you wish you had accepted the cooking lessons from your grandmother instead of zoning out in front of the tv — because now you find cooking intimidating. Maybe you wish you had given your new bike a try instead of insisting that you preferred your tricycle — because now can’t use the free bikes to get across campus at work. Maybe you wish you had signed up for your company’s softball team — because they had so much fun and developed great relationships. Sometimes choices that make life easier in the short run make life harder in the long run.

It’s usually a lot easier not to exercise. Exercise is challenging and — let’s be real — most of it’s uncomfortable, but if it’s done correctly, it will make your life easier later. 

Invest in your future, and choose to exercise today.

Thanks for reading. I hope you have a safe and healthy week.  

A family friend likes to tell a story about how her daughter and her daughter’s best friend met. It wasn’t friendship at first sight. Far from it. In fact, they were quarreling so much in Kindergarten that the teacher called a “parent teacher conference” with the two young girls. The wise Kindergarten teacher had them sit there and talk until they could find something they agreed on. It took a while, and a lot of ground was covered. Eventually they came to a consensus— they truly detested brown nail polish.

Out of that small commonality, a friendship blossomed. Sometimes you may not hit it off with your future best friend right away. Sometimes people grow on you. 

You may have the same experience with exercise. Just because your first experience with a certain type of exercise wasn’t enjoyable, doesn’t mean that you’ll never grow fond of that very same exercise. Is there anything about that exercise that you did like? Can you focus on that and give it another shot? 

Thanks for reading, and I hope you have a safe and healthy week. 

Are you hesitant to start weight training because you’re worried you’ll get bulky? I was.

I can recall the first time I was in a weight room. I was a freshman in high school, and our P.E. teacher spent a week with us going over various exercises. The weight room at my high school was small—roughly the size of most apartment complex gyms. Still, we all crammed inside as our teacher taught us how to use the equipment and gave some people the opportunity to attempt the exercises. I wasn’t interested. I associated weight training with bodybuilders like Arnold Schwarzenegger, and I didn’t want to get bulky.

I now know that strength training is an art form, and bodybuilding is just one method of strength training. There are many different schools of strength training. Gaining the kind of bulk I was afraid of requires eating and exercising extremely strategically.

There are also many potential benefits of strength training that go beyond physical appearance. These include performing activities of daily life more safely, reducing your risk for cancer, improving your mood, increasing bone mineral density, and improving your posture. 

If you’re not familiar with the art of strength training, it’s ok. There are many qualified fitness professionals that would be happy to set you up on a program that works for you and helps you achieve your goals—whatever they may be. 

Happy strength training, and thanks for reading. I hope you have a safe and healthy week. 

As many of you know, October is breast cancer awareness month. This month many organizations throughout the world host events to promote awareness and raise funds.  Breast cancer is one of the most common cancers, and I think most people would agree that these events are important and encouraging.  

However, I know from working with people who were being treated for or had survived other types of cancers, that breast cancer awareness month can be challenging because they feel overlooked. One person I worked with explained that after her diagnosis of another type of cancer —including a dire prediction that she would have less than ten years to live —she was given a goody bag with pink breast cancer ribbons and pins.

Struggling with a chronic condition isn’t easy: whether you are suffering from cancer, multiple sclerosis, Parkinson’s disease, heart disease, diabetes, back pain, etc. For those of you who are currently struggling with your health, please know that many recognize your struggle. I know that I do. 

You matter. Take care of yourself, and don’t be afraid to reach out for help. Just like there are a lot of people that care about folks with breast cancer, there are a lot of people who want to help you too. As John Watson once wrote: “Let us be kind, one to another, for most of us are fighting a hard battle.”

Thanks for reading. I hope you have a safe and healthy week.