Humble Up and Ask for Help!

At the beginning of this year I found myself in a fitness rut. Frustrated with the lack of results I was seeing and bored with the monotony of my workout routines, it was clear I needed a change. Typically in the past, this would prompt me to tweak my exercise program, but this time was different. I was completely uninspired and officially hit a plateau. Feeling hopeless and desperate, I did what for me, has been unthinkable: I asked for help. While this action may seem logical to many people, it took a significant act of humility on my part. Yep, when it comes to working out, it seems I think I know it all.

Over the past decade, I have obtained various fitness certifications and I have direct access to an expert in the field. By default, I think I have a pretty solid understanding of the human body in regard to how it works and responds to various types of exercise programs and techniques, how to develop various fitness programs to obtain different health and fitness goals, and the proper way to execute a variety of exercises to target specific muscles and goals.

However, just because I may “know it all” doesn’t mean I am able to effectively apply this knowledge in my own health and fitness routine. Perhaps you can relate to a similar scenario: How many of us know the ins and outs of eating healthy (nutritional content, ideal portions, timing of meals, etc.), but are powerless in applying this knowledge in our own lives? Yes, it turned out I needed a lesson (or gentle reminder) in the importance of asking for help and taking direction from someone else.

Some sticking points for my seeking help in the past are: a) I don’t like to take orders, b) I hate to feel dependent on others and c) I considered my asking for help as a sign of weakness and incompetence. Fortunately, I was willing to step back for a moment and reexamine my beliefs.     

First, I realized that even “experts” in specific occupations regularly consult (or employ) other experts in their field to address their individual needs. For example, as a general rule, psychologists and counselors are encouraged to have a therapist. Then I considered other areas in my life, like work, where asking for help has saved me time, and increased the efficiency and effectiveness of deliverables. 

Once I got the willingness to ask someone to design a program for me it turned out I still needed help! (You may recall from my last article I wrote about heavy lifting for maximizing strength. The inspiration for this article was based on the new program I was prescribed and following).To increase my accountability and motivation to actually follow through with these workouts, I had to kick my independent attitude to the curb and enlist the help of a workout partner. (After all, misery likes company)!

Shortly into the program, even with a workout buddy, it became clear I was not going to be able to progress much if I didn’t swallow my pride some more and ask for a spot. Again, I was humbled and amazed at how hard it was for me to ask for help. (It took a barbell nearly falling off the incline bench rack to suck it up and ask for help). Yikes!   

Fortunately, the more I practiced humility and asking for help, the easier my workouts became. I found myself motivated, encouraged, and on many days, looking forward to my workouts. I even noticed some strength gains despite a nasty cold that lasted 2 ½ weeks. Getting past a fitness plateau was a great reward for my efforts – but the greatest benefit of following a new program is my newfound willingness to set aside my ego, humble up, and ask for help. Together, we get better.

Go ahead, put on some winter weight (really)!

Feeling a little heavier after the holidays? With all the overindulging most of us do from Halloween through Valentine’s Day, it’s no wonder many of us add a few “layers” to our physiques. In fact, our bodies are naturally designed to have some extra insulation during the winter months. So, why fight it? Why not use it to our advantage?

What would you say if I suggested you forget about losing weight during the winter months? Consider this: instead of fighting your body’s natural tendency to gain and hold onto extra weight, work with it! (I don’t know about you, but I find all the New Year’s resolution diet and weight loss ad campaigns extremely discouraging. And who feels like to taking off layers when it’s blustery cold outside?!?) Yes. I am suggesting you take advantage of this season and bulk up - not slim down - during the winter. Does this sound too good to be true? Okay, there is a catch. You’re going to have to do a little heavy lifting (a.k.a. resistance training).

If resistance training is not part of your current exercise routine, after getting the “OK” from your primary care physician, I recommend consulting a qualified fitness trainer who will assess your current level of fitness, identify any muscular imbalances, and ensure you possess the postural control, stability, and muscular endurance needed to embark on a hypertrophy training program. Consulting a qualified fitness trainer is beneficial even for individuals who exercise regularly.

If resistance training is already a part of your exercise regiment, consider kicking things up a notch by changing how you train. One of the most commonly applied methods for adding muscle mass is by increasing the total amount of resistance (weight) and number of sets for each exercise while decreasing the number of repetitions. For example, for each exercise, perform 4-5 sets of 6-8 repetitions. A key element is you need to use a resistance (or weight) heavy enough that you are unable to perform more than 5-8 repetitions.

Two lesser known, yet equally effective (and arguably safer) methods to increase your muscle mass are eccentric and accommodated resistance training. Eccentric training focuses on the lowering or “negative” phase of an exercise. For example: slowly lowering the dumbbell in a biceps curl exercise elongates and challenges the muscle, facilitating growth. Accommodated resistance enables increased resistance where the muscles are strongest – at the end of the exercise – without compromising joints and other soft tissue at the beginning of the exercise movement (where muscles are weakest) using free weights in combination of bands, chains, or weight releasers.

Another consideration for your winter weight gain plan: Don’t resist the urge to hibernate! Be sure to get your Zzzzzs! Sleep is a critical component in maintaining your overall health & fitness. Muscles and tissues rejuvenate and new cells regenerate while we slumber. It is especially important to get extra rest while we are in this intense training phase. The more we tear down our muscles, the more they need to rest and recover in order to grow.

Finally, building muscle requires fuel. Ultimately this means you’ll need to eat more. You need to consume 3500 more calories to add 1 lb of (muscle) weight. Again, the catch is to make sure you’re eating critical nutrients found in lean proteins, healthy fats, and carbohydrates found in whole grains, fruits and vegetables. To bulk up, you’ve got to eat up! As always, it’s a good idea to consult the pros. Most fitness trainers are not qualified and/or permitted to give specific nutritional advice. Your best bet is to consult a licensed professional Registered Dietician or Certified Clinical Nutritionist.

Feel free to post your comments and related experience here and stay tuned for upcoming F.I.T. articles.

Kerri L. Mikeska, NASM-CPT

What has your body done for you today? What have you done for it?
http://www.completefitnessconcepts.com/

Train with the Olympians

Despite my passion for fitness, I don’t always enjoy working out. Some days I find it especially hard to keep moving through an indoor cardio workout. When I’m tired, these workouts can be torture!

Over the years I have found a few ‘tricks’ to distract me enough to keep me on the caridio machines, to include:

• Scouting out a machine next to someone to strike up a conversation (I affectionately call these people my ‘cardio victims’)

• Plugging into some fast-paced, upbeat tunes

• Watching a good show/movie on TV (if available)

• Covering up the clock on the cardio machine’s display so I don’t know how much time remains
• Sifting through a juicy magazine with lots of pictures or reading a specific number of pages/chapters in a captivating book

Keeping up the pace on the cardio machines is another challenge. To up the ante on a slow-moving day, I break out the time into intervals. Specifically, I alternate my pace with quick bursts of high intensity followed by a moderate, ‘recovery’ intensity. When listening to music, I may change paces with each song. If that’s too grueling, I use the clock (e.g., 30 seconds super fast followed by 30 seconds moderate pace). While watching TV, I might use commercials as my cue to pick up the pace.

This summer’s Olympic TV programming presented a great opportunity to motivate me to work harder. In addition to admiring their sculpted physiques, watching the men’s 400 meter qualifying races, I was inspired to pick up my pace for (approximately) 40 seconds. I raced while they raced! How cool is that? OK, clearly they traveled much farther than I did during that time, but for a brief moment, I was racing with the Olympians! How about you, what tricks do you have for staying motivated through your workout? Post them here:



Kerri L. Mikeska, NASM-CPT
What has your body done for you today? What have you done for it?

Separating Work from Workout

Have you ever seen people the gym who spend more time texting and talking on their cell phones than working out? This is one of my greatest fitness pet peeves. Whenever I witness this scenario I think to myself, “What could possibly be so important that it can’t wait until you finish exercising? Why are you letting something else come before self-care”? Well folks, I am humbled to admit that I am guilty of my own pet peeve.

The past couple months my work schedule has fluctuated a lot. While waiting for the green light to start a new full time client assignment, I’ve been filling my time with a variety of intermittent and temporary projects. Some of these assignments were in an office setting and required a fairly set schedule. However, for the most part, I’ve been working remotely with a very loose schedule.

While this much flexibility can be a luxury at times (Hey, who doesn’t love working in tee shirts and shorts?!?), it didn’t take long for me to appreciate a typical 9-5 workday at the office. What I discovered is the less structured my workday, the more difficult it is for me to separate my work from workout activities. The result: my workouts suffer!

To provide a reference point, here is a side-by-side comparison of how I approach my workouts on structured and non-structured workdays:

Time Structured Workday

0:00  wake 

0:15  eat pre-workout fuel

0:30  check email, flag action items

1:00  arrive at gym, quick warm-up

1:15  begin focused, intense strength and/or cardio workout

2:30  shower, depart for work

2:45  eat post-workout fuel

3:00  arrive at office; begin workday

Time Unstructured Workday
0:00  wake

0:15  eat pre-workout fuel

0:30  check email

1:00  respond to emails; tackle a few work items

1:30  return and schedule calls

2:30  arrive at gym; begin 'light' cardio warm-up

2:45  slow down pace on the cardio machine to read & respond to incoming emails from cell phone

3:00  intermittently stop warm-up session to make and answer calls

3:30  begin strength training

4:00  stop and refuel from hunger

4:30  check email, make and answer calls

5:00  give up on working out; depart gym to get back to work tasks, etc.

There are a few key issues to point between the two scenarios. As you see, when I don’t have to report to an office at a specific time, my workouts begin much later and are much less focused. By the time I get to the gym, I am fully engaged in work, making it hard for me to focus on my workout.

My workouts also lose momentum due to frequent distractions from reading and responding to emails, engaging in phone calls and re-fueling. Though I still eat my normal pre-workout meal, it’s not enough to sustain me through my whole exercise routine. The deferred gym arrival and extended cardio warm-up depletes my energy. I am diligent in bringing a cooler with extra food, but my need to refuel so I can get through the intense strength portion of my workout adds to unwelcomed interruptions and lost momentum.

Overall, despite spending more time at the gym on non-structured work days, my workouts are less focused, less efficient, and less effective. In turn, this leaves me frustrated, disappointed, and at times, resentful – particularly since I have noticed my fitness level and desired results have declined.

The significance of my observations was confirmed when I got the call to report for duty for my new full time assignment a few weeks ago. My new schedule is uber-rigid in that, I now have a 70 mile commute that zaps a good 3-4 hours of my day. In order to squeeze in any exercise into my day I have to be fast and furious. This means my cell phone stays in the locker, and my limited time at the gym is spent exercising. There is no time for phone calls, emails, or other distractions. Now, my time at the gym is my workout time. I maximize and own this time, putting every ounce of effort into my workout to make it count. What a drastic difference! After week one, my muscles were noticeably ‘tweaked’ and I was actually more energized!

If you find your work or any non-fitness related distractions starting to take over your workout, take a lesson from me: put down the phone, take a deep breath, and reclaim this time for your health! You’re worth it!

Kerri L. Mikeska, NASM-CPT
Mikeska_Kerri@bah.com
What has your body done for you today? What have you done for it?

Feeling Crabby?

Call me shellfish, but when it comes to entertaining, I don’t want to spend a lot of time cooking. I want to minimize my time in the kitchen and maximize my time enjoying the company. Fortunately, my favorite summer entrée, crab cakes, is easy to make.

Here is a lighter version of Clyde’s restaurant original crab cake recipe. These take minimal time to make and can be prepped in advanced (chilled), then broiled or pan-seared when guests arrive. I serve these with a few simple side dishes to make a balanced, nourishing meal. Some of my favorite crab cake companions: steamed asparagus, spinach salad topped with fresh fruit (pineapple, strawberries, blackberries, blueberries), whole grain rice, and fresh corn on the cob.

Recipe for: Crab Cakes (Makes 2 servings) Ingredients Directions ·         1 lb. (16 oz.) jumbo lump crab meat ·         ¼ c. fat free mayo ·         1 Tbsp. water ·         2 tsp. Old Bay seasoning ·         1 Tbsp. Dijon mustard ·         1 Tbsp. chopped parsley ·         4 saltine crackers*  *Gluten-free bread crumbs may be substituted for saltines. This recipe was inspired by Clyde’s restaurant. ·         Pick crab meat over to remove excess shells and cartilage ·         Combine the mayo, Old Bay parsley, mustard and water until smooth ·         Add the mayo mixture to the crab meat and mix, being careful not to break up the lumps of crab meat ·         With your hands, break up the saltines into crumbs and mix into the crab mixture ·         Form into four patties and pan-fry or broil the cakes until golden brown NUTRITIONAL INFORMATION: Serving size: 2 crab cakes Calories: 230 / Fat: 0 g / Protein: 44 g

De-Stress to Be Your Best!

Have you ever had one of those days (or weeks, or months) where it seems like life is all work and no play? You know, when you’re working nonstop, your to-do list never ends, you’re being pulled in multiple directions, and there’s little distinction between the work week and weekend, let alone between one day and the next?

You feel like you’re on a hamster wheel getting nowhere but tired, and life has become an exhaustive blur. Managing work, family, and personal obligations becomes overwhelming. Just thinking about the things that used to bring you respite and joy feels like a cruel joke.


Eventually, you become less productive, start harboring resentments, and the little things in life that once brought you joy become nuisances. Whenever we get to the point where we are no longer enjoying life - and are able to recognize this – it becomes clear we cannot continue like this.


In a perfect world, there would always be balance in our work and play time. However, that’s unrealistic for most of us. More often than not, we have to work more and play less. However, in order for us to be our best, it’s critical to take time out for ourselves and remember there is more to life than work, work, work!


As a self-proclaimed “human doing” (vs. human being) I’d like to share a few ways I try to enjoy life a bit more:


Pet therapy: No matter how bad I may feel, whenever I pick up my cat, watch her roll around in catnip, chase her tail, or play, life is good. It’s especially hard to stay stressed or upset when I hear her purrrrrr.


Reach out and hug someone (or let them hug you): Apparently I’m not always fun to be around when I’m stressed. Shamefully, I have been known to resist a loving hug from loved ones during these times. Ironically, this is when I need it most. Research has shown a simple touch (a hand hold, a hug) releases endorphins and has a calming effect.


Reach out and call someone: Pick up the phone and call someone you’ve not talked to in a while. Just hearing a loved one’s voice can be uplifting. Instead of making it a venting session, find out what’s new with your friend or relative.

Stop and Smell the Roses -literally: Whenever I run errands at Costco, in addition to enjoying all the tasty samples, I make a point to stop and “sample” their roses. They are beautiful to look at and they smell wonderful. Even though I’m doing a weekly chore, the roses remind me beauty can be found all around me. I just have to take a moment to notice and enjoy it.


Redefine your down time: Though it may not be very romantic for some folks, it’s not uncommon for my husband and me to run errands together on the weekend. At times this may be our only “quality time” together for the week. Sometimes a quick break for a coffee and ice cream, or a walk around the neighborhood serves as a de-stressor, enabling us to focus on each other rather than work.


Rent a fun movie: There’s nothing like a good belly laugh to make you feel better. Whether it’s a comedy or a pick-me-up flick, sometimes a little diversion to “la-la” land via the big (or little) screen can give your mind a break when you’re feeling burned out.

Play like a kid: There are a few “childhood” play activities that are foolproof in making me laugh and smile: skipping, hula-hooping, singing, and two recent indulgences: sneaking into a moon bounce and visiting Rebounderz (http://rebounderzsterling.com) to jump on a trampoline. Hey, who says we have to grow up?


If you have any favorite ways to de-stress, pass them along! 


Kerri L. Mikeska, MHRM, PHR, NASM-CPT

What has your body done for you today? What have you done for it?
http://www.completefitnessconcepts.com/

Are you turning into a Teletubby?

When I started working at a consulting firm last March, I had to adapt and acclimate myself to a much different work environment from which I am accustomed, to include working from home on occasion. While this can be a dream scenario for some, I quickly discovered telecommuting has its’ challenges, too. 

After a few days at home, working several hours non-stop, with minimal breaks, I found myself feeling physically horrible, and going stir crazy. There was little separation between work and home, and my days were beginning to blur. Despite maintaining regular bathing rituals and a daily visit to the gym, I felt stale and isolated.  The monotony of staring at numbers for a QC task was making me loopy and fatigued. To get energy, I reached for fast-digesting, empty calorie foods to keep going. As deadlines approached, I craved more empty carbs! My body ached from hardly moving. I needed a break. I needed to move. I needed fresh air. I needed it fast! I stepped away from my laptop for a much needed break and reflected on how I was feeling. That’s when it dawned on me: I was turning into a Teletubby!!

The term Teletubby is a reference to blob-shaped puppets from a BBC kids show in the 1990s, but it also reflected how I felt and was starting to look after staring at my computer all day, fueling myself with junk and barely moving. That’s when I realized, telecommuting – despite its’ alluring appeal – presents some challenges for staying healthy, just like the typical office environment.

Along with a need to create and adopt new structure and balance strategies in my workday, I discovered it was equally important for me to implement some new ‘workplace’ wellness behaviors to maximize my effectiveness when working at home. Based on my experience, here are some tips for staying fit (and sane) when working from home:

• Take regular breaks to give your eyeballs a rest and get the blood and oxygen flowing to your brain and limbs
• Every hour or so, climb the stairs, do a set of 100 jumping jacks, or squat in place for a minute
• Run outside to get the mail
• Set up a standing workstation so you’re not sitting all day
• Incorporate household chores into your breaks (load the washer, switch clothes to the dryer, fold and put away clothes; sweep and dust one room at a time; make the bed)
• Stay hydrated and fueled with nourishing foods
• Do not keep unhealthy snack foods in the house
• Do not keep unhealthy snack foods in the house (this one’s worth repeating)
• When you reach for a snack, ask yourself, “Am I really hungry – or just stress noshing?”
• Take out the garbage (and toss any junk food that may contribute to low productivity or a Teletubby physique)
• Play with your pet (play catch with your canine; lure your feline to attack and chase toys) 
• Set a reasonable and realistic start and end to your workday and stick to it  
• Pick up the phone or send a funny note to a colleague when you’re feeling isolated
• Spy on your neighbors and pick up some new landscaping/home decorating ideas

Admittedly, the last two items are a little off the wall, but I am writing this after a day of being cooped up inside. On that note, it’s time for me to sign off and call it a day.

Kerri L. Mikeska, MHRM, PHR, NASM-CPT

What has your body done for you today? What have you done for it?

http://www.completefitnessconcepts.com/