When Fear Gets In The Way!
March 22, 2022
Written By: Coach MJA huge fear to overcome is moving when living with chronic pain, let alone starting or keeping up an exercise program! It is much easier to do as little as possible to keep pain to a minimum, but in reality we are not doing ourselves any favors. The less we move, the stiffer and sorer we can become.
The old adage- use it or lose it comes to mind!
The fear of pain is very real and often impedes our fitness journey for different reasons aside from the pain itself. The awkwardness or self consciousness we feel when we can’t do a movement as everyone else can get in our way. When we just put up with the pain during a movement, the rest of our body suffers when we move in ways that can throw out the alignment of our body. This more often than not causes pain elsewhere as we put unnecessary stress where it shouldn’t be.
As my arthritis progressed I would unwittingly shift my weight when standing to the stronger side; this caused a shift in my pelvis and lower back, straining muscles and joints in ways that caused more issues. The shift was so gradual that I didn’t notice and it just became the way I moved and walked. Soon there were movements I would avoid altogether to avoid the aggravations that they caused - in retrospect I should have communicated with my coaching team sooner that something was off.
When I was willing to admit that something was off in my movements and our coaches were aware of it, we were able to come up with a plan of action to make the workouts work in a safe and effective way to keep moving forward in my fitness journey.
This allowed me to not only keep working out but to build strength around the weaker areas so that when I had my hip replacement, it was a benefit to my recovery progress.
Communication is key in keeping our fitness journey as safe and efficient as we can. Talking with our coaches, opening up a conversation with any other medical teams we have in place, (chiropractor, massage or physio) allows you to keep moving in the safest way possible.
Our life is constantly changing as we move forward; taking the time to care for the one body we have is important to live to the best of our potential! What are you doing to take care of you?
Degree Fitness Seaforth offers a variety of programs that fit all ages and fitness levels! We start with a Free No Sweat Intro where we sit down with you to talk about your goals and what you are looking for. We then look to see what would be the best for you to reach those goals.
Are you ready to get started? Give a shout to Coach MJ at maryjane@degreefitnessseaforth.com to book your No Sweat Intro or to find out more information.
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!