Depression

Control Your Cortisol

More than 40 percent of all adults say they lie awake at night because of stress.* Your stress levels could be impacting you on a variety of levels internally, hindering your fitness goals and affecting your well being and health. High levels of stress hormones can significantly impact your quality of life, but you probably didn’t need us to tell you that!

Less is more
You’ve probably heard the term “fight or flight”. In times of stress the body releases cortisol into the bloodstream, increasing the flow of glucose in order to provide a burst of energy to combat any potential physical threat.

Small increases in cortisol levels have positive effects such as enhanced immunity, decreased sensitivity to pain, heightened memory functions and quick bursts of energy. But, high levels of cortisol will have negative effects such as: depression, high blood pressure, increased abdominal fat, decrease in muscle tissue and bone density, blood sugar imbalances, suppressed thyroid function and impaired cognitive performance.

Uh oh… is cortisol hindering my progress?
Your fitness results may have stalled, you may be gaining or not losing fat anymore and your moods may not be as positive as you’d like. It could be your cortisol levels are elevated. Studies have also shown that people who secrete higher levels of cortisol in response to stress also tend to eat more food, and higher in carbohydrates than people who secrete less cortisol. Over-dieting is a big no-no as well… A study published recently demonstrated that women who constantly restrict food have higher levels of cortisol.

Tom Venuto, author of Burn the Fat, Feed the Muscle agrees. “Avoid very low calorie diets, especially for prolonged periods of time. Low calorie dieting is a major stress to the body. Low calorie diets increase cortisol while decreasing testosterone.”¹

What can I do?
Yikes! Between work responsibilities, finances and relationships it’s really hard to NOT become stressed in the world we live in. Stress is something that affects us all in one way or another. Some more than others and many of us have different outlets to minimize its effects. Unlike serotonin high cortisol doesn’t make us “happy”. Keeping cortisol levels in check is very important. There are many ways we can alleviate stress in our lives.

Fuel Your Body!
Focus on feeding yourself balanced meals every 3-5 hours; 3 complete meals and 2 snacks full of lean protein, veggies, fruits and whole grains. Processed foods make you feel bad and lead to disease, so avoid this “toxic waste” and substitute with healthy foods (think shopping in nature’s garden), and treats that you also enjoy, such as protein shakes, fresh or frozen fruit smoothies, raw nuts and homemade nut mixes.

Yoga/Meditation
Meditation has the ability to restore the body to a calm state. Clearing your mind and focusing on deep breathing, or on your personal “vision board” for 5-20 minutes distraction-free can reap great benefits. It may take time and practice to train your mind to focus only on the moment but it’s well worth it as emotional/mental nutrition for your day. Meditation following yoga can be especially helpful for type A’s who might have a hard time slowing down otherwise. Yoga DVD’s and instructors are really varied, so if you don’t like one, try another.

Exertion!
Our bodies were made to move which is probably why exercise generates “the happy hormone”, serotonin and decreases stress and cortisol, leading to a euphoric feel-good. Exercise is full body-mind therapy with integrated medication and rehabilitation designed by doctor nature.

Do What You Love!
Gardening, sewing, cooking, singing, dancing, sparring…. Positive activities naturally lower your stress levels. So, find what you love and engage often!

1. http://www.tomvenuto.com/articles/cortisol.shtml
*2010 APA Stress Survey http://www.apa.org/news/press/releases/stress/index.aspx

Move Over New Years…Hello February!

Tags: better workouts, depression, healthy living, my trainer fitness

By February millions of people are discouraged by failed New Year’s resolutions. Some have joined—and already dropped out—of gyms while for others, resolve is waning and discouragement setting in. Most people don’t reach their goals because they’re not focusing on their passions.

The two most important things for re-energizing and transforming lives are getting fit and aligning with our passions. Our passions are those dreams that inspired us in our youth, and which often fall by the wayside collecting dust as we get covered up in day-to-day mundanity. While fitness energizes our bodies, our passions energize us mentally and emotionally and imbue our lives with spirit, adding a spring to our step.

Top Tips To Get You Back On Track

* IDENTIFY: Identify Your Weight loss Purpose. i.e., the why, not the what.

* FOCUS: Focus on your Purpose…on your “why”. E.g., instead of focusing on feeling fat, focus on feeling fit. Focus on having more energy. Focus on feeling better in your skin. Fit is more motivating that fat!

* EAT! Focus on all the wonderful foods you CAN have, not what you can’t. Shop in the produce section and realize you can have all that’s there. Try new lean recipes using herbs and exotic spices. Make it an adventure, not a chore.

* EXERCISE! Focus on how fortunate you are to be able to work out

* IMAGINE! Take at least five minutes each morning to visualize your goals and dreams as if already achieved, connecting with how you feel living those accomplishments.

* APPRECIATE: At bedtime, fall asleep while counting your blessings from the day…those things for which you can be grateful. This sets up productive sleep and positive awakenings.

SHARE WITH US BY COMMENTING BELOW, WE WOULD LOVE TO HEAR YOUR TIPS FOR GETTING BACK ON TRACK!

Hit the Gym During Economic Hard Times

Tags: better workouts, Circuit Training, depression, fitness training, personal trainer, recession, weight training

If you are currently unemployed you may think that the last place you should be spending time is at the gym. Any place dedicating time to something OTHER than finding work can be hard to justify.

Getting laid off or downsized from work can be an intensely stressful time and can lead to depression. The number one best thing anyone can do for both, stress and depression is exercise. Not only will exercise alleviate stress and elevate endorphins–the “feel good” natural neurochemical–but staying fit while looking for work will help you make a good impression on prospective employers. Invariably, an energetically fit person will have an edge over one who is not.

Networking at the Gym?
The gym is also a great place to meet fellow members from all areas of business and the community and build relationships that could lead to mutually beneficial opportunities. My Gym Trainer books for fitness on the go are a great conversation starter: almost everyone asks “what are those cards?” In an environment where energy is upbeat and dynamic, people are more likely to chat a bit about what it is they do.

Support for Moms and Dads
A good gym is a great resource in hard times by utilizing the services offered by many gyms, such as free childcare, plenty of classes, great equipment and some with pools, hot tubs, saunas and showers. The free childcare is a huge perk, so parents should scout around for a gym nearby that offers this. Adding up childcare plus all of the other benefits often means parents and singles, can actually SAVE money by fully utilizing all that their gym has to offer. However, if gym membership is not for you, remember YOU are your greatest asset, so take care of yourself. Investing just a little in your fitness will reap tremendous benefits in your physical, emotional and mental well-being, and help to keep you energized in your job search. And, if you can’t get to a gym My Trainer Fitness offers inexpensive portable workouts that you can do at home, inside or out.My Trainer Fitness for At Home or My Trainer Fitness for Outdoors is perfect AND economical at just $12 ($10 through October) for 6 complete workouts. So, as the saying goes, “When the going gets tough, the tough get going”, and as is the motto at My Trainer Fitness: never easy…ALWAYS worth it! You will never regret getting fit. You are worth it.