Category Archives: Fitness

How to Pick a Stellar Fitness Professional

Summer can be significant to fitness goals. 

When I started drafting this blog post early in the year, I never dreamed just how relevant it would become at the time it would publish.  Fitness is one of the aspects of life that was completely turned on its head for many people due to the various changes in lifestyle required in response to the COVID-19 pandemic.

Finding personal connections with reliable fitness professionals was likely something that helped to support many people.  This could have positively influenced overall stress and peace of mind through the various unexpected interruptions and changes.  I’m glad we were able to connect with an ambitious entrepreneur in the fitness field who had launched a unique virtual model last year.

So, what matters most when picking a fitness professional?

As Kira, co-founder of Comfy Fitness reminds, it can be easy to spend more time with your personal trainer than your best friend.  So, make sure you like them.

Furthermore, this Huffington Post article reminds us to look for knowledge and expertise, but also a natural fit.  Also, to prioritize individual goals and working with someone who will provide the best motivation, inspiration, and comfort levels throughout the process.   An optimal location or schedule to match your daily habits and priorities can also be important.

Meanwhile, the American Council on Exercise (ACE), which is one of the leading training institutes for fitness professionals, suggests asking for references, consider specialties, and check for liability insurance.

Many gyms and trainers also offer a trial period.  If this isn’t clear in the business policies, be sure to ask.

It can also be great to vet them out on knowledge of medical conditions, particularly if you have one!  Although this may take a little time and trial and error to find, it could bridge the gap between mediocre or marginal and great success.

Finally, cost considerations are often relevant.  Although this shouldn’t be the final straw.  A good fitness coach that is a true fit for you may not come that easily.  However, avoiding overpayment without achieving the desired results should be the perspective here.

To wrap it up, some “quick and dirty tips” to choose a personal trainer are recorded and embedded within this blog post.

Bottomline; trust your gut for the final choice.

Photo credit(s):  Wellness Stock Shop

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

3 Simple Ways to Improve both Mental and Physical Health (plus bonus tips)

“Mental health and physical health have a bi-directional and complex relationship” (Bhugra, Kar, and Lawton-Smith, 2014). 

Essentially what that alludes to is how our thought patterns, feelings, and attitudes can influence certain things in the physical realm, such as biological factors and outcomes, just as what we do physically can influence our mental state. The landscape for this topic is further entangled by various social factors.  Studies on the neuroscience involved with the tight connections between mental and physical health are emerging and the findings have been compelling.    

In a nutshell, the intricate dance between mental and physical health plays a significant role in our overall health and sense of well-being.  While it’s easy to get caught up with visuals and images of fit, tone bodies as a representation of good health.  It is also important to keep the health of our mind in check which also takes consistent “exercise”.

The good news is that there are ways to manage both mental and physical health in tandem throughout the year.

Pick a physical activity plan right for you with a focus on consistent daily movement and conditioning.

Movement improves circulation and, respectively, blood flow to the brain.  There is also a co-dependent relationship between physical activity and stress levels.  Appropriate daily movement can help reduce adverse stress levels which can lead to better mental clarity and focus.  Furthermore, exercise can also serve as a moving meditation allowing for concentration on the patterns of movement.  Each of these factors, physical activity and stress levels, influences how we sleep which is incredibly relevant for cognition and certain biochemical facets related to the health of our brain.

Bottom line:  stay physically active for both mental and physical health.

Bonus tip:  Lift weights to reduce anxiety!  Not only is weight-bearing exercise fantastic for your physique, including internal components such as bone health, but it can also be great for mental health as well.

Check-in on your mental patterns and habits. 

Destructive mental habits, such as repetitive self-pity or ruminating, can essentially hijack positive motivations.  When this occurs, it may prevent taking relevant action when doing so is needed the most.  It can also influence our health-related behaviors and outcomes, as well as relationships with others.

Working to re-prioritize mental tendencies and maladaptive behaviors to, then, focus on the proactive practice of more healthful patterns can enhance emotional well-being.  Furthermore, studies have suggested, for example, that exercises for mindfulness can be a helpful antidote to negative mental tendencies such as rumination.

Bottom line:  clearing negative, adverse mental patterns can positively influence a sense of well-being and lead to a greater sense of motivation which is critical when it comes to taking care of both mental and physical aspects of health.

Bonus tip:  Identifying and repositioning mental habits is also an area where a mentor or appropriate supportive professional can help with identify realistic and actionable steps for change, then support for staying on track.

Pay attention to breathing patterns and consider targeted approaches.

Appropriate breathing patterns are important during exercise and they can also play a role within the day to day through the activation of the relaxation response.  Targeted breathing patterns, such as mechanisms of deep breathing, are also thought to help improve blood flow, relax muscles, support metabolism, regulate the immune system, and reduce stress levels.  Incorporating targeted approaches to breathwork has not only been shown to support various mental related conditions, such as anxiety or depression, but it has also been influential in chronic medical conditions that may be impairing physical health.  Furthermore, the practice of yoga has been touted for its emphasis on breathing and physical conditioning.

Bottom line:  breathing techniques can be supportive of both mental and physical health, particularly due to the reduction of adverse, elevated stress levels.

Bonus tip:  Harvard Health provides a simple, implementable approach HERE.

Final thoughts

Winding down through methods such as spending time in nature or taking a “digital detox” can also be influential to both mental and physical health.  Also, general wellness, including nutrition, is supportive.

In closing, the focus of mind-body connections is emerging in emphasis.  Although certain principles have been around in sort of old-world wisdom for centuries, new research in areas such as neuroscience is further confirming the various connecting facets.

A solid, “whole-health” approach is to exercise both the mind and body.

Photo credit(s):  Jacob Postuma on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Sources:

Bhugra, D., Kar, A., and Lawton-Smith, S. (2014, Jun).  Integration of Mental and Physical Health Services: Lessons.  Journal of Psychosocial Rehabilitation and Mental Health 1(1), 15-21.

Cherry, K. (2019, Sep 30).  Reasons to Do a Digital Detox?  Verywell Mind.  Retrieved from https://www.verywellmind.com/why-and-how-to-do-a-digital-detox-4771321.

Chopra Center, The. (2018, Oct 24).  How Breathwork Benefits the Mind, Body, and Spirit.  Retrieved from https://chopra.com/articles/how-breathwork-benefits-the-mind-body-and-spirit.

Connor, P. J., Herring, M. P., and Caravalho, A. (2010, May 7).  Mental Health Benefits of Strength Training in Adults.  American Journal of Lifestyle Medicine, 4(5), 377-396.

Gordon, B. R., McDowell, C. P., Lyons, M., and Herring, M.P. (2017, Dec).  The Effects of Resistance Exercise Training on Anxiety:  A Meta-analysis and Meta-regression Analysis of Randomized Control Trials.  Sports Medicine, 47(12), 2521-2532.

Greater Good Science Center at UC Berkeley. (n.d.).  Mindfulness|Defined.  Retrieved from https://greatergood.berkeley.edu/topic/mindfulness/definition.

Harvard Health (2018, Apr 13).  Relaxation Techniques:  Breath Control Helps Quell Errant Stress Response.  Retrieved from https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response.

Kleckner, I. R., et al. (2017, Apr 24).  Evidence for a large-scale brain system supporting allostasis and interoception in humans.  Nature Human Behaviour, 1 (0069).

Madell, R. (2016, Mar 14).  Exercise as Stress Relief.  Healthline.  Retrieved from https://www.healthline.com/health/heart-disease/exercise-stress-relief#1.

Palma, Z. (2019, Aug 12).  What is Breathwork and Does It Work?  Parsley Health Articles.  Retrieved from https://www.parsleyhealth.com/blog/breathwork-does-it-work.

Rupprecht S., Walach H. (2016).  Mindfulness at Work: How Mindfulness Training May Change the Way We Work.  In: Wiencke M., Cacace M., Fischer S. (eds) Healthy at Work, (311-327).  Switzerland:  Springer International Publishing.

Sartini-Cprek, N. (2017, Apr  12).  The Mind-Body Connection:  How Mental and Physical Wellness Are Linked.  Good Therapy Blog.  Retrieved from https://www.goodtherapy.org/blog/mind-body-connection-how-mental-physical-wellness-are-linked-0412174.

Semeco, A. (2017, Feb 10).  The Top 10 Benefits of Regular Exercise.  Healthline.  Retrieved from https://www.healthline.com/nutrition/10-benefits-of-exercise.

Sultanoff, B. A. (2002).  Breath Work.  In: Shannon, S. (eds) Handbook of Complementary and Alternative Therapies in Mental Health, (209-227).  Elsevier, Inc.

Vago, D. R. (2014, Jan).  Mapping Modalities of Self-Awareness in Mindfulness Practice:  A Potential Mechanism for Clarifying Habits of Mind.  Annals of the New York Academy of Sciences 1307(1), 28-42.

Verplanken, B. and Fisher, N. (2014, Oct).  Habitual Worrying and Benefits of Mindfulness. Mindfulness, 5566–573.

Verplanken, B., Friborg, O., Wang, C. E., Trafimow, D., & Woolf, K. (2007).  Mental habits: Metacognitive reflection on negative self-thinking.  Journal of Personality and Social Psychology, 92(3), 526–541.

US Department of Health and Human Services|National Institutes of Health. (n.d.).  Why Should Scientists Study Neuroscience?  Retrieved from https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/study.

Free Fitness Fav’s

This fall I ended up booking a fair amount of travel across a 6-week period.  Previously, I had not leveraged various online fitness resources.  However, this time frame allowed me the chance to give them a try and figure out my favorite go-to’s.

In considering this avenue, there are essentially two directions to take;

  1. pick and chose from pre-set workouts, many of which are on platforms that include filters to help make a decision
  2. sign up for online programs that provide courses in a sequential nature

It seems a little more likely to find free options in category #1, but for paid options in category #2, the price point may not be high and the structure they provide could help to stay on track.

I tried the following;

  • Fitness Blender is very easy to follow, has great filter settings and covers a wide range of fitness type and levels.  Also, I LOVED the timer.
  • Jessica Smith TV had been featured in a Greatist article.  Her cues are well paced and easy to follow.  For someone who needs a little music, her videos are synced with instrumental fitness-oriented beats and tunes.
  • Commune offered a sequential online yoga program for free and it was perfectly timed to my travel schedule.  Courses are considerate of all levels and often shorter in duration so they can fit into busy and/or irregular schedules.

Tips I would provide are likely familiar but good reminders;

  • invest in resistance bands and keep 2-3 options for varied workouts (also, these pack easy and don’t add extra weight to luggage)
  • talk to your favorite trainers before you leave for their best tips and tricks on the go
  • keep a flexible perspective as there will undoubtedly be variability in various factors such as space, weather, and scheduling

Other suggestions are to check out retailers such as Athleta or Lululemon for community-based options.  Also, yoga studios, both franchise and locally owned, are fantastic resources.  I even found some local community center options for pilates and yoga.  Many events can be found through perusing Eventbrite or Facebook.  You might even make a new friend!

*Photo credit to Wellness Stock Shop.

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!