If I only knew then...

...what I know now...

I may not be battling a shoulder issue. I may not have back pain. I may not be dealing with nerve damage to two of my rotator cuff muscles. I may not have seen two orthopedic surgeons, a rheumatologist, and a physiatrist all within the past year. I may not have had three cortisone shots, two rounds of physical therapy, two EMG's, three MRI's, two sets of X-rays (and a partridge in a pear tree) without total resolution. My internist might not tell me--"well you are getting older."

Yes, we are all getting older. But pain and suffering and aging don't have to go hand and hand--at least not so early in life. And though I'm not quite young I'm not quite eligible for social security just yet :)

I blame my current issues on my years of poor posture (if I only knew then...). I developed rounded shoulders--probably from years of hunching forward over a computer (take notice--how are you sitting right now?)--which led to improper execution of every-day movements and while strength training--which in turn led to impingement and rotator cuff tendonitis.

If I had kept my core strong, my SI joint ligaments may not have become so lax--which led to one side of my pelvis rotating anteriorly and one side posteriorly--which in turn led to back pain.

This is why I want to tell you, and I hope you will listen, that it's important to get your body into shape--now--before you are in pain. By "shape" I don't simply mean losing weight (though this should come along naturally by incorporating a fitness routine into your life). I mean strengthening your muscles, improving your flexibility, cardio endurance, nutritional intake and your posture.

Strength, balance, flexibility, reactive and cardio training should all be incorporated into your fitness routine. But in order to progress safely in any movement-based activity there is a step that you should do immediately--work on improving your posture and body alignment.

Be it shoulder pain, back pain, knee pain, ankle pain, neck pain or headaches--poor alignment of your body can lead to the above. Years of poor posture and body mechanics (which can start in childhood) add up to semi-permanent changes in your body. Your shoulders may round forward. Your head may jut out too far from your neck. You may elevate your shoulders while raising your arms (impingement anyone?). Your back may arch or round. You may lock your knees when you stand. Your feet may turn out or your knees may cave in during squatting or walking or running.

Unless you were born with a physical deformity or have been injured, your body has probably "set" into this new posture from years of bad habits. And once this occurs, it's not always as simple as sitting up straight. You now have muscle imbalances that have to be addressed. You need to inhibit and lengthen overactive muscles and strengthen the opposing underactive muscles. Your body is an interconnected "kinetic" chain (remember the song the foot bone connected to the shin bone...?--so true!). Starting at the feet, if you have imblances in the muscles surrounding your ankle it will start a chain reaction all the way up your body. Your shoulder pain may start with dysfunction in the muscles and joints around your ankles.

In future posts I will address these specific issues. For now I want to offer you a starting point--since we are talking baby steps here.

Baby Step: Drawing-in-maneuver

I want you to begin by learning and practicing the "drawing-in maneuver." While standing, look at yourself from the side in the mirror--is your low back arching? Are your knees locked? Now draw your stomach in by pulling your belly button towards your back and at the same time scooping or hollowing up--towards your rib cage (you don't have to suck it in too hard--you still need to be able to breath!). Your chest will immediately rise and you should see the arch disappearing. It's good to practice this while lying down to really get the feel of the movement. This will take the weight off of your lower back and onto your legs where it belongs. It will also open up your chest allowing you to breath easier and deeper. Once you have a feel for the movement keep practicing until it becomes routine and second nature to you--and then perform it everytime you run, lift, sit, walk, move!

Your mother was right--stand up straight! Be proud of your body and take up a little space in this world.

Be strong. Be fit. Be confident. Be your best.

Till next time,

Joanne

I'm the Tortoise

I think most everyone knows the story of the tortoise and the hare. Well, I'm the tortoise.

I am all about baby steps that eventually lead to winning the race--making small, sustainable, lifestyle changes that you can and will be able to continue for the rest of your life. Too much of anything is--well, too much. Too many changes all at once will lead to burnout. Too great a calorie restriction, too much exercise, depriving yourself of too much--all will eventually backfire and/or cause injury.

Getting out of shape didn't happen overnight. Do not expect to get in shape overnight either.

If you expect too much of yourself you will only be disappointed. Don't disappoint yourself. There are plenty of people out there who will do it for you. Instead develop a vision.

Baby Step: Vision

Picture a day, even if it's months down the road, where you are stronger, healthier, fit. Picture yourself having more energy, fitting into those favorite jeans, making choices that don't lead to regret--or, at least the majority of the time :). Picture definition in your muscles, moving with ease, feeling strong. It will happen, if you let it. Let it happen. Remember, you are the only one standing in your own way. Push your old self out to make room for the new.

Now that you have your vision you need to...

Baby Step: Make a commitment

To yourself! Outside accountability can be helpful, especially in the beginning of any lifestyle change, but that person will not always be there to answer to. The person you need to learn to depend on and commit to is yourself.

I believe that the majority of the battle with weight loss is emotional (I'll dedicate a post to this topic). It's challenging past habits and finding strategies to turn to when the going gets tough. The commitment isn't a short term one--it's a permanent commitment to value and care for yourself.

This commitment will help when you are faced with the inevitable...

Baby Step: Setbacks

You will face setbacks. They will happen. What is important is how you respond to them. You need to have a strategy to rebound and move forward. Look upon the slip as a one time event and be kind to yourself. If you have ice cream (or if you were me it would have been a double sundae with extra whipped cream) for lunch--just let it be that you had ice cream for lunch. Don't let it ruin the rest of your day. Start fresh. Look back at how much you have accomplished and how much you will accomplish in the future. Maintaining a healthy lifestyle is not an all-or-nothing process. It's just that--maintaining. No one is perfect--don't expect yourself to be!

I will stop myself here. As anyone that knows me can attest--I talk...a lot! But I will control myself here and save some for next time.

Feel free to comment on what you've read and/or what you would like me to write about. Good or bad--I can take it--just keep it clean, my kids might read this :)

Be strong. Be fit. Be confident. Be your best.

And have a great day,

Joanne

Baby Steps -- Pay Attention!

Do you remember that day?...or maybe it hasn't happened to you yet.

It's the day that you wake up, look in the mirror and don't recognize the person looking back at you.

It is the day that happened to me a little over two years ago. Over the edge of 40--and heading towards the hump--I looked at myself and didn't like what I saw. O.k. the face was aging, that is to be expected. It was that worn out, unhappy, blank look that scared me. Who was this person and why was she here? I looked down at my body. Where had the once thin (if not toned) woman gone? My body had always been good to me. It bore two wonderful children--a boy who had just reached teenager status and a sweet young girl finishing her kindergarten year. It brought me where I wanted to go and did what I instructed it to do. Though not always as graceful as I would like--and often achy in parts, it served me well. What had I given it in return? Not much. Neglect.

It was in that moment of time that I, for the first time in years, really paid attention to myself. And I didn't like what I saw. I didn't like how I had allowed my body to reach it's current state. I felt weak. I felt hopeless. I felt ugly. I felt old.

But that moment, as painful as it was, changed me forever. I began to really pay attention to myself and not just everyone around me. I started paying attention to what I ate--how much sugar--how few grains & vegetables. I paid attention to how little I exercised--and how much I needed to. I paid attention to how poorly I felt when I woke up in the morning. I paid attention to what size clothing I was wearing (too big for my liking). I paid attention to how my knees hurt when I squatted down and how hard it was to get back up.

And all that attention paid off.

Less than two years later I am happy to say that I am a new woman (though still and always will be a work in progress). I'll never be back to the woman of my youth, but that's o.k. I'm finally happy with my body (as much as anyone can be, I'm far from perfect) and although I'm battling a couple of injuries from years of neglect I feel stronger than ever. My body, although different than it once was on the outside, is fitter and healthier than ever.

And it all came from paying attention--for that one moment in time, which led to another, and another, and another. And it came from baby steps, lots of little ones, which have led to me leading a healthier lifestyle.

And most of all, it led me to an extremely gratifying career as a Personal Trainer. A career I never in a million years would have imagined for myself (thank you Cody). It's a story for another post but I can say that it is the most fulfilling career that I would never have chosen for myself :).

Which leads me to explain the purpose of this blog. I'm starting it in the hopes that I can share my experiences and new-found knowledge to help others find a path to their own personal fitness.

I want to share and discuss baby steps that you can take to reach those goals. I will share tips and tricks and exercise strategies. You will soon know the importance and enjoyment! of strength training (if you don't already). Strength training can be intimidating at first but it is the key to growing old gracefully and controlling your weight. If I can do it--anyone can! My goal is to have everyone hoisting some weight--so soon there will be a little less of your own.

And the first step I'd like you to take is (who would have seen this coming?)--to start paying attention to yourself. Take a good look in the mirror. Are you happy with what you see? I'm not talking about lines or age spots, wrinkles or sags. I'm talking about the life in your eyes, the look of health. Do you recognize yourself? Have you let everyone and everything around you take over you? It's time to get back to you.

And you will. And I will try to help.

Thanks for paying attention.

Joanne