For the record, when someone says, “I’m organizing a trip to Maui; you should come,” unless that someone is a serial killer, the correct response is, “Yes!”
Yet when faced with that same proposition, I immediately launched the excuses: I’ve already committed my vacation time elsewhere; I always go to the Poconos with my family; I already went on a big trip this year, for Pete’s sake!
Then a thought occurred to me that made me pause: how many stupid, unimportant things do I say yes to every day? And now how quick am I to say “no” to something that deep down I genuinely want to do?
Less than a month later, I booked my non-refundable ticket from Newark Liberty to Kahului. I was going to Maui!
On Maui, I did so many things that I once told myself I couldn’t do and learned so much about myself and the broader scope of the world around me.
It never would have happened if I had listened to that first little voice, scared, pessimistic, and self-limiting.
Life Lesson One: We have a very narrow view of food.
Getty Images News / Bruno Vincent
Before Maui, I didn’t think it possible to get excited about a banana. I mean, don’t get me wrong, I like them; they’re sweet and make a killer “nice” cream. But those gargantuan Cavendish bananas upon which we “Mainlanders” rely pale in comparison to…basically every other banana variety in existence. I tried a lot of unfamiliar, “exotic” fruits and vegetables on Maui, but go figure, my mind was blown by a humble banana. (Okay, I also fell a bit head over heels for breadfruit, especially smeared with freshly ground peanut butter, but I digress.) When I waxed poetic about these ethereal bananas to my guide, all he said was, “You should taste the ones that grow in Nicaragua.”
It really is a shame that we are so underexposed to the immense diversity of natural foods. It not only leads to breeding efficient yet ultimately less flavorful crops, but it also threatens the sustainability of our agricultural system.
Life Lesson Two: Sometimes fear is just a bad habit.
Getty Images News / Win McNamee
As I stood clutching a rope swing, staring into the natural pool of water below because peer pressure cajoled me out of my play-it-safe, “I’ll just sit this one out” attitude, it hit me: I wasn’t actually afraid. I told myself that I was afraid. I sure acted like I was. But I actually had no fear of jumping in whatsoever. I was just so stuck in that rutted mindset of automatically rejecting something even remotely risky (and, let’s face it, fun) that I didn’t even consider the possibility that I might actively want to do this.
(Bonus life lesson: do not scream while simultaneously jumping into a pool of water, as all this gets you is a mouthful of not-so-appetizing river water.)
Life Lesson Three: Seek solitude.
Getty Images News / Christopher Furlong
Look, this trip brought some junk out of my closet for sure, but I found myself as the trip wore on getting particularly anxious and sensitive. Eventually I realized that I was clinging too much to the comfort of those around me, and that constant reliance on others was wearing on me.
I needed to be alone.
Solitude can feel daunting, but we all need to learn to sit comfortably with the truth of our own beings now and then, away from the comforting distractions of others. Holding our solitude sacred is, I believe, how we ultimately grow.
Life Lesson Four: Surfing is really f-ing hard.
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I mean, you have to know that going into it, right? But I’m an achiever. I’m good at what I do. I catch on.
Um, except not so much. I floundered: epically, thoroughly, and anything but gracefully.
I got knocked around, pulled under, and slammed into poor, unsuspecting other people. I struggled to maneuver the board, awkward and heavy beneath me. I felt, quite frankly, like a total A-hole, and every fiber of my being begged me to give up. End the humiliation. Go back to something I was good at.
In that moment, a part of me did give up. But anything new is hard, and surfing requires immense skill, strength, and practice. I was going to feel like a total A-hole in the beginning; that’s ok. We’re allowed to be bad at things. Things are allowed to be hard.
Life is about sometimes majorly sucking at something but finding a way to do it graciously and to enjoy the process. It’s about putting yourself out there anyway. Life is learning the difference between the inner voice that speaks out of habit and fear, and the one that has your back and helps you grow.
And so we’re clear, when someone who isn’t a serial killer invites you to Maui…go.
Not to diss my office, but it’s a glorified cubicle (with an awesome purple accent wall). It has three windows, none of which look out onto the outdoors. Because of this, there are days where I walk into work, plop down at my desk, and don’t see the light of day until I leave eight hours later. During the winter months, I may not see sunlight at all.
I stand up for water-bottle-refill breaks, consequently frequent bathroom breaks (hashtag: hydrationproblems), and when I don’t feel like eating cold food, heating-up-my-lunch breaks. No amount of exercise I log after hours can offset the harsh reality that I, like so many others, will live what’s called a “mostly sedentary lifestyle” as long as I hold my current position.
Not all days are quite as depressingly sedentary as that, of course. Some days my bum hardly ever touches that soft, cushy leather chair in my purple-walled cubicle. Ironically, days like this leave me feeling less tired than the sedentary ones.
Perhaps you have experienced this as well. It’s a different kind of tired, this sitting-all-day fatigue. It’s a drained, lethargic, worn-out, like-the-life-has-been-zapped-out-of-you form of exhaustion. Shutterstock
Reason 1: Light Deprivation
Part of the problem is low exposure to natural light.
I’m certainly not the only one whose office space lacks adequate sunlight; even if you’re stationed next to a window (like, one that doesn’t look into the adjacent cubicle), the glass blocks the beneficial effects of the sun’s rays. And without sun, our energy and mood tank big time. In the winter we call this Seasonal Affective Disorder (“S.A.D.”), but there’s no reason the same principle can’t be applied to anyone holed up indoors at work 40 hours a week.
Reason 2: Movement Deprivation
Desk jobs also severely limit movement, and being too sedentary is a great way to feel super lethargic.
A little bit of movement increases blood flow to allow more oxygen and nutrients to reach cells for the creation of energy, boosts alertness and cognition, and improves sleep so that you start the day more rested.
Reason 3: Technology Overload
We must also consider overstimulation by technology, particularly blue-lit screens.
Most of the research on long periods of time spent staring at screens looks either at eye fatigue (not totally irrelevant when it comes to feeling a bit drained all around) or at screen usage prior to bedtime. However, it is reasonable to draw the conclusion that if blue light really can make your hormones go wonky enough before bed to disrupt sleep, they very well may have a similar effect when overused during the day, too.
Reason 4: Office Air
Finally, there is the unavoidable nature of the office building itself.
Most buildings are full of indoor air pollution, bacteria, and mold. This sub-par air quality paired with oftentimes poor ventilation systems has led the EPA to coin the term “Sick Building Syndrome.” Basically, the indoor environments in which we work can actually make us sick and, yes, cause feelings of fatigue.
Of course, we can’t all quit our desk jobs to frolic in clean-air meadows all day, so there have to be some more realistic solutions. (There are!) Shutterstock
Solution 1: Move Around
First and foremost, get up at least every hour. Good reasons to get up and move around include:
Bathroom breaks (if possible, walk to one a little further away or on a different floor)
In-person chats rather than emails or texts
Office-friendly exercises
Simple stretching
Checking to see what the weather is like outside
Besides, research has shown that people are far more productive when working for 52 minutes and then taking 17 minute breaks—just make sure those breaks aren’t spent scrolling through Snapchat. Shutterstock
Solution 2: Take a Real Lunch Break
Second, take a lunch break! How many of us eat at our desks to “be more productive” (in case you were wondering, this doesn’t work).
Bonus points if you can get outside during this break but, at the very least, step away from the screen and focus on eating.
It’s also important to incorporate physical activity into your life outside of work; it won’t fully offset the time spent sitting on the job, but it can help. Shutterstock
Solution 5: Sleep
Finally, and perhaps most importantly, you have to sleep.
This means unplugging from work as early as possible, disconnecting from electronics at least an hour before bed, and turning your bedroom into a sleep oasis.
This country has become obsessed with getting more energy (I’ve written at least four articles on the topic already!), but no one seems to want to face the glaringly obvious problem that we don’t value our sleep time anymore.
There is no one magic bullet for more energy, but by incorporating these tips into your daily life, you may find yourself able to face the fluorescence at work that much better.
So you want to start working out, but you have no idea where to start. Awesome! Let’s chat. Shutterstock
First off, you should know that you have muscle imbalances.
Muscles work in pairs, with one tightening and the other relaxing simultaneously to allow the body to move. For example, to lift the forearm, the bicep must contract (tighten) and the tricep must relax (lengthen). Without this muscular synergy, we would all be stuck in one place! However, a lifetime of poor posture, repetitive movements, or sitting all the time can chronically tighten some muscles, leaving others weak and a bit limp.
The brain and body like to take shortcuts (which could be described as either lazy 0r efficient, depending on how you think of it). When this happens, they ignore the weak, limp muscles in favor of ones that can perform the movement with less resistance. This leads to all kinds of funky,harmful adaptations which increase risk of injury and decrease performance. The first step of becoming more fit is to figure out where your imbalances are and correct them.
Certified personal trainers and exercise physiology specialists are your go-to guys (and gals) to help with this. If, however, I just can’t convince you to get an expert on board, here are some very common issues: 1) Overactive calf muscles and a slightly turned-out way of walking and standing, partly due to constantly shifting our foot like a windshield wiper between the gas and brake pedals while driving. 2) Tight shoulders and hip flexors combined with weak back muscles and glutes thanks to too much sitting, especially hunched over at a desk, computer, or phone. 3)Weak core stabilizers due to, well, kind of ignoring them altogether.
Long story short: stretch the tight muscles regularly and devote some time to strengthening the weak ones.
Now it’s time to choose an activity.
Great! Now that you’ve addressed those muscle imbalances, let’s get to the fun part. What activity do you want to do? Here’s a quick list to get you started, but it is by no means complete: Shutterstock
· Dance or classes that incorporate rhythm and music.
· Martial arts in many shapes and sizes.
· Gym equipment (weights, ropes, cardio machines, and medicine balls, to name a few).
· Running and walking (leisurely, in groups, or training for a race).
· Community-driven fitness options, like CrossFit.
· The always-intense art of Parkour. (Ok. Maybe don’t start here.)
· Outdoor activities, like cycling, hiking, surfing, skiing, and snowboarding.
· Sports.
· Traditional aerobic-inspired routines.
· Mindfulness-based activities, like Qigong and yoga.
So many options may feel overwhelming, or it could be a positive thing: with so many paths to fitness, you’re bound to find one you enjoy eventually! Your best bet is to pick one and go for it. The only way to know if you’ll like it is to get some first-hand experience. If it doesn’t stick, try something else. picjumbo
When choosing an activity, consider how you spent your time as a kid. If you played sports, you might like something group-based or competition-oriented. If you danced, try Zumba or Barre. And for those of you who really weren’t too active, try a gentle form of yoga or walking.
Even if you are confident of where to begin, don’t be afraid to venture into new territory as well. Exploring a variety of options is a good practice to get into early on, because it not only prevents that dreaded exercise rut, but will actually challenge your body more than one activity will over time.
Once you decide on an activity, figure out where you’re going to do it.
In this day and age, there are about as many options for activity location as there are activities themselves. To figure out which setting is best for you, consider the following: Unsplash If you aren’t confident with your technique, opt for an instructor. This could be in a group setting or individualized, whichever you prefer. You can find a personal trainer to work with you one-on-one, or you can join up with a group of individuals interested in the same activity. Physical activity can pose risks when done using improper form, though, so if you’re trying something new it is a good idea to seek help in some way, shape, or form. If you have trouble holding yourself accountable and finding motivation, don’t do it alone. Classes or even workout buddies will be essential to keep you on point. If it’s all up to you to schedule the time, choose the workout, and execute it, there are too many opportunities for you to get distracted, discouraged, or disinterested. Signing up for a class that someone else schedules and organizes, and others expect you to join in on, can help you establish this new habit. Unsplash If the idea of working out in public intimidates you or causes you anxiety, explore at-home or private options. Sure, you could hire a trainer to visit your home, or you can go the cheap route and explore YouTube videos, fitness DVDs, or active gaming. These are excellent options for individuals with time constraints as well, because you can do the activities for any length of time, on your own schedule.
Start small and go slow.
Like, really small and really slow if you need to. I think sometimes we think that if we’re not going full throttle, we’re wasting our time, and that initial enthusiasm can set us up for unrealistic patterns when the newness of it all begins to wear off.
Instead, figure out how much you’re currently exercising (or not) and decide what a reasonable increase is for you. It might be taking a walk around the block or, heck, just to your mailbox and back. It might be stretching for five minutes or learning one yoga pose. Shutterstock
Starting small might not involve working up a sweat at all! Maybe for you that means buying the right equipment or watching a YouTube video a few times to start to feel comfortable with the movements. I don’t want you to underestimate your capabilities (you are far more capable than you can imagine), but it’s important to recognize that everyone has to start somewhere, and sometimes, that’s going to be the very beginning.
This concept applies to the intensity of each session, too. Starting slow means lighter weights, lower reps, shorter durations, lesser frequencies, and lighter impact. Going too hard, too fast increases your risk of injury and burnout, decreases the workout’s effectiveness and can even lead to very serious conditions like rhabdomyolysis.
If you set a pretty minimal goal, you can snowball your successes and keep the whole experience positive. Those little successes will boost your confidence and make the bigger goals, longer durations, greater frequencies, and higher intensities feel less daunting. Plus, you might find that once you get started you wind up going beyond what you imagined possible!
Don’t forget to rest.
If once you get started you’re tempted not to stop, you might find yourself burning out eventually. This goes back to that initial surge of energy that naturally comes from a new experience. However, if some of an activity is beneficial, more is not necessarily better, and this is particularly true of exercise.
In fact, most of the progress that you seek in working out actually occurs in the recovery between workouts, not in the workout itself. Exercise can be pretty brutal on the body. You’re basically beating it up and causing physical stress to your system in that sweat session. But as the saying goes, what doesn’t kill you makes you stronger; your body adapts to those stresses by growing stronger and more resilient. Shutterstock
In order to see those adaptations, you need to take days off. This is another reason why it’s important to simply start working out one or two days a week. Now, if you’re doing light stretching or slow strolls through the neighborhood, you don’t need full days off; with any other kind of workout, aim for at least one, if not two or three days to rest.
Some people prefer to take fewer total rest days and instead rotate the muscles they stress each session. For example, weight lifters might split their muscles into groups, working one group out each day so that the other group(s) get a break. However, even if you are rotating muscle groups like a pro, it is still a good idea to rest completely at least one day per week. If you really want to do something on this rest day, try stretching or walking.
Bust the barriers, whatever that means for you.
This is coming from someone who has worked out in her pajamas (more than once) because the thought of changing into workout gear on a cold, dreary day was enough to want to skip the workout altogether.
For me, the barrier on those days is the idea of getting changed into official workout gear. But rather than let that stop me, I just did my workout in the comfy, flexible clothing I was already wearing! Other solutions could mean wearing your workout clothes to bed, or keeping a stash at work just in case (I do this one too). AFP / SAKIS MITROLIDIS
Some people struggle to prioritize their own self-care, as there is always something “more pressing” to address. In cases like this, try scheduling the workout like any other appointment or obligation. It’s just like budgeting: if you attempt to save whatever is leftover at the end of the month, there won’t be anything there; but if you budget a certain amount in at the start of the month to set aside, you won’t accidentally spend it on something else.
It can also help to up the accountability factor by enlisting the help of workout buddies, paid instructors or trainers, online communities, social media check-ins, or just a friend with whom you share your intentions.
Basically, identify what’s getting in your way, and find a way past it. Sometimes barriers stem from much deeper issues, like fear, anxiety, and poor self-esteem. If you suspect some of these (very normal!) barriers are contributing to your struggles, it might be time to speak with a licensed professional to get to the root of the barrier.
Remind yourself of your “why.”
If you’re working out because your doctor threatened to put you on diabetes meds if you didn’t lose a few pounds or because someone made a comment about a change in your body size, you’re probably not going to stick with it very long. Making such a huge change based on someone else’s opinion or values doesn’t tend to work out so well. After all, you’re the one who has to put in the effort! If you’re not personally invested, why bother spending your time doing something so hard? Getty Images Sport / Jan Kruger
Wanting to look a certain way or fit into a certain size might sound like your “why,” but there’s a good chance that that won’t work long-term either. You need something really compelling, so dig deep and ask yourself why you’re bothering to exercise in the first place.
Maybe you’re afraid of a health consequence that runs in your family, like heart disease or diabetes. Maybe you’re sick and tired of struggling to keep up with your friends, kids, or dogs. Maybe your knees hurt, and if you don’t start taking care of yourself, an expensive and painful knee surgery is in your future. Maybe you suffer from low energy, and you’re ready to do anything it takes to feel less like a zombie each day.
Once you get started, I’ll bet you’ll discover that working out feels pretty good, too, and that will become part of your “why.” Sure, it might involve sore muscles and some heavier breathing in the moment, but all kinds of feel-good hormones surge following a workout. Plus, once you find an activity that resonates with you, you might genuinely have fun!
Don’t forget to reward yourself and move forward!
We always forget these last parts of goal setting in establishing new habits. Getty Images Sport / Elsa
First, you need to reward yourself. No, an ice cream sundae is not considered an effective reward. No food should be involved. However, the reward does need to be something meaningful to you. Some people put money in a jar every time they work out, every month when they hit the gym a certain number of times, or whenever they hit a milestone achievement in fitness, such as walking or running a certain distance without stopping for a break. That money might go towards tickets to a sports game or concert, a massage, a new pair of sneakers, or any number of activities or (non-edible) treats that excite you.
The reward doesn’t have to involve money, by the way. You could ask a spouse or family member to take the kids for a night while you have a quiet, relaxing evening at home. You could give yourself permission to plop down on the couch for a good, old-fashioned afternoon of Netflix binging of that show you keep putting off but love.
It’s important to have some extrinsic motivators mixed into that deeper “why” that you’ve identified, as this can keep things fresh and exciting. It’s equally important to keep making progress on your goals. Increase the intensity, duration, or frequency; try a new routine or activity.
Basically, keep challenging your body and your brain so that neither gets bored or complacent. If you don’t progress your workouts over time and instead stick to the same beginner stuff you started out on, you’ll quickly find yourself in that dreaded plateau. Not good! Getty Images News / Joe Raedle
My take-away advice? Don’t overthink it. Just start moving more, and check in with how your mood and body respond to different fitness modalities. Pursue the activities that leave you feeling inspired, upbeat, and empowered; reconsider the ones that feel like cruel and unusual punishment. There is something out there for you, I promise.
Now get out there and discover it!
“Abs are made in the kitchen.” How many times have you heard this phrase? Whenever I do, I can’t help but imagine Arnold Schwarzenegger in an apron, whisking the contents of a mixing bowl with vigor, his personal “recipe” for sensational muscles being prepared like some muffin batter at the kitchen counter.
Obviously, the phrase is not meant to be taken quite so literally, but what, exactly, does it mean? And perhaps more pressingly: is it even true?
First, some physiology. We all have muscles, from the bulkiest beef cake in the gym right down to the gangly teen who hasn’t quite grown into his or her own limbs yet. Without muscles, we wouldn’t be able to move. Period. But many people aren’t satisfied with simply knowing their muscles are in there, somewhere, hiding; they want to see them. Shutterstock
What are the barriers to seeing them? For some, it’s simply a matter of building them up to be more visible on a regular basis. Many, many people, however, find that even if they’ve successfully trained their body, they don’t quite look “ripped” the way they wanted. This is more an issue of body fat percentage being too high; you could have washboard abs, but you’ll never see them if there’s a layer of fat over them.
Developed, defined muscles have more to do with the right training program than with diet, right? It’s true that if you’re looking to build muscle (ladies, you might call this “toning,” but I assure you, it’s still a process of building muscle) you have to work out. Specifically, you have to lift weights—and heavy ones at that. No amount of protein powder and kale juice will make your muscles magically grow if you don’t first train them. Similarly, if you want to lower your body fat, the appropriate exercise schedule can make a world of difference.
On the flip side, though, it’s entirely too easy to out-eat your gym session. Shutterstock
Working out doesn’t burn nearly as many calories as we tend to think it does. There’s a stark contrast between the effort it takes to burn 500 calories at the gym and to eat it in the form of Dunkin Donuts on your way home. This becomes an especially crucial piece to the puzzle if you fall into the camp of people looking to reduce body fat as opposed to strictly build muscle.
Even more importantly for the argument that muscles are “made” in the kitchen is the fact that we are, quite literally, what we eat. The foods we choose as fuel for our bodies determine everything internally. Do we have enough nutrients to build new cells and replace old ones? Do we have stable, usable energy? The foods we eat become the building blocks for our bodies. Fast food, lots of sweets, and caloric beverages give us empty energy, low in the nutrients that we need to recover and thrive. Look at foods less in terms of straight calories and more in terms of what that food has to offer you. Nourish your body and it will respond that much better to the demands you place on it. Shutterstock
Now look: I am both a registered dietitian and certified personal trainer, so obviously I’m going to tell you that both nutrition and fitness are crucial to wellness. In the gym, we correct our imbalances, build strength and mass, and hone power. In the kitchen, we fuel and recover.
Perhaps, then, it’s more appropriate to say that abs (or glutes, biceps, or quads) are in fact made in the gym; but they won’t truly shine unless you consider what’s going on in the kitchen, too.
As human beings, we excel at making excuses to rationalize behaviors. When it comes to the internal debate over whether or not to soldier through a workout despite feeling lousy, this could not be more true. But how do we know when it’s really best for us to take a time out, and when pushing through may actually help us feel better?
The Issue: You’re Sick
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Not many people want to hit it hard at the gym when feeling under the weather, but really, only a select set of symptoms require full workout abstinence.
If your symptoms are below the neck, you aren’t being lazy: you really ought to stay home. These symptoms include fever, muscle aches and pain (not related to a workout), a heavy chest cough, or any digestive issue. These are signs that your body is fighting a more serious infection or illness and needs to route all of its energy toward fighting it.
“Above-the-neck” symptoms like sniffles and mild congestion, on the other hand, can be annoying but are not good excuses for skipping a workout altogether. Do still avoid the gym to reduce the spread of your lovely germs, and start with a lower intensity in case your balance is off or you start to feel worse. But research shows that such a low intensity workout could actually give you a slight immune boost, and even help relieve nasal congestion.
The Issue: You’re Tired
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Research shows consistently that physical activity can actually help us feel more energized! If you tend to feel lethargic after a day spent number-crunching, screen-surfing, or generally vegging out, then a workout could be just what the doctor ordered.
If, however, you feel tired due to lack of sleep, for example after pulling an all-nighter to study or meet a deadline, then resting is a wise decision. Attempting to workout when sleep deprived raises your risk of injury, leads to sub-par physical performance, negatively impacts your immune system, and sets off a cascade of stress responses in the body.
Additionally, over-exercising can prove just as detrimental to our energy levels as under-exercising. If you’re the type of person who works out most days a week at a fairly high intensity, take care that you aren’t overtraining your body. Feeling more sluggish than usual during a workout, taking a longer time to recover, or feeling abnormally sore or worn out following a session are all signs that your body may need some time off. Trying to “push through” will only make it worse.
The Issue: You’re Just Not In The Mood
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When it comes to actual depression, experts agree: exercise can be just as powerful as antidepressant medications, with the effects of exercise leading to even longer-lasting symptom improvement. This is largely attributed to the hormonal effect that a workout has, such as enhancing endorphins to reduce pain and bolster immunity, and stimulate norepinephrine, which may have a more direct impact on our moods. Physical activity can also help build self-esteem and create a sense of accomplishment.
Of course, it’s easy for me to sit here and advise you to hit the gym when you’re deeply entrenched in the fog of depression, and it’s far too simplistic to assume that one treatment modality is a magic bullet for a disease so nuanced and complex. Depression is best treated from all angles: food and nutrition, medication and supplements, formal and informal therapy, community support, and yes, physical activity. (As an aside, if you are feeling alone and overwhelmed by negative thoughts and emotions, please reach out to an available support line.) Though it’s hard to see at times, moving your body in some way when you’re feeling low is when it has the greatest potential for positive impact.
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Now, actual depression is far from the only time when our mood influences our desire to workout. Much more general “bad days” and chronic stress can also make it tempting to skip a sweat session. I would challenge you here to find an activity that can get you up and moving, but in a way that grounds you and allows you to recharge. For some, this could be yoga, while for others it could be whaling on a punching bag.
Being fluid with your routine based on your day and mood can transform your workout from a chore into a valuable part of your day.
No matter what, listen to your body. Short of puking your brains out or having just come out of spinal surgery, I would encourage you to give some amount of activity a try. Start light, even with a simple walk. If you feel ok, keep going. If you start to feel worse, then stop.
Does the time of your workout matter, or is it more important to “just do it” whenever you manage to squeeze it into your crazy day?
The answer may lie in what you hope to gain from your sweat session.
MORNING WORKOUTS
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Knocking it out at the beginning of your day has a number of benefits, and is most often touted as being superior to other exercise times. Many people find that if they “get it out of the way” early on (though the chore-like connotations of that admittedly make the fitness junkie in me rather sad), they’re less likely to come up with excuses and procrastinate until it’s too late. There’s also a serious argument to be made for starting your day with a challenging workout: it sets the tone for the rest of your day and may make other self-care choices easier. You’ll have started your day with an activity that prioritizes your well-being and accomplishes a goal, leading you to feel productive, energized, and motivated to continue to make such positive choices.
Some research even indicates that a morning workout may improve blood pressure and sleep habits, the latter being attributed to circadian rhythms and the ebb and flow of hormones throughout the day.
AFTERNOON WORKOUTS
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A morning session may be the more impactful choice if you have trouble sleeping, but a session in the afternoon may also have some sleep benefits. Late afternoon is also when you’re more likely to reach your maximum power and performance, since body temperature tends to be highest and muscles most limber around this time. So if you’re looking to really push yourself and have a more intense session, the afternoon might be your best bet.
EVENING AND NIGHT WORKOUTS
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The one time you want to avoid working out if you have trouble sleeping is in the evening or night. It may seem like it could tucker you out, but it actually interferes with the body’s natural rhythms and hormone “schedule,” amping you up rather than winding you down for sleep. That being said, not everyone responds to exercise identically, so if evening or night workouts seem to be working for you or you don’t tend to have trouble sleeping, there’s no reason to discount them outright.
In fact, some research indicates that end-of-day workouts may have the biggest positive impact on metabolism and glucose management, so it could be worth it to see if you can tolerate its potential sleep side effects.
OTHER FACTORS
It’s far too simplistic to assume that just because you would prefer the benefit of one exercise time over the others, it’s the best time for you to workout. If the humidity or temperature is high, for example, you may choose to go for a walk or run in the morning or later evening, even if you’d prefer the afternoon benefits of heightened performance. On the other hand, an outdoor workout in the dead of winter may be better placed in the late afternoon for improved warmth and thawed surfaces.
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Your schedule also matters. If you have to leave for work at six, then a morning workout probably cuts into your sleep time too much to be realistic. If you drop the kids off at school at eight and pick them up at four, you probably want to aim for when the house is quiet. If there’s a gym at your workplace and you have a long lunch break, take advantage of it! Or maybe it’s easier to pop by the gym on your way home from work so that when you finally get home you don’t need to motivate yourself to go out again.
If you happen to be training for a particular event, consider what time of day that event will take place, and do your best to train at similar times. It helps your body adapt to activity at that time and can enhance your ultimate performance when the big event arrives.
Finally, consider when you tend to function your best. Some people are chipper in the morning, while others feel like zombies until close to lunch. Some people turn in early in the evenings and others are out and active well after the sun goes down. Don’t force your body to exert itself during a time of day you struggle with functioning at the most basic level!
The best time to workout truly is the time that works for you. Any benefits related to time are likely outweighed by simply being consistent with getting those workouts in, period. Don’t pressure yourself to workout at an inconvenient time because some expert or another said you “should.” Ultimately, whatever time you can make it happen, just do it.
When I was eight, I informed my grandmother that I wanted my belly to be concave. (I wasn’t quite up to that vocabulary level yet, but that’s the gist of it.) Basically, I wanted it to “go in.” I thought that’s what it meant to be truly skinny. I don’t remember her exact response, only her explaining to me that healthy bellies aren’t meant to “go in.”
It’s one of my earliest memories of body dysmorphia.
Thirteen or so years later, I was in college and still grappling with the body that stared back at me from my bedroom mirror. I knew I was thin. I mostly felt ok about my appearance, but why did my lower abdomen have to protrude ever so slightly like that? Why wasn’t it perfectly flat? One day, I stumbled upon a blog article titled, Does This Make My Uterus Look Fat? The blog no longer exists, but the title distinctly lingers on in my memory. Shutterstock
Wait a second. That gentle protrusion below my belly button was an organ? I was about to graduate as a nutrition major, I had taken two semesters of anatomy and physiology, and flipping heck, I had never once considered that.
From then on, I started to observe my body. I watched how it changed throughout the month, and I noticed something. Right before my period, my belly “pooch” (a.k.a. my uterus) became that bit more pronounced, and I became that bit more self-conscious. Every. Single. Month.
In actuality, there is little evidence that our body weight changes much throughout our menstrual cycles. If anything, it might fluctuate one or two pounds. Our body, however, does change. And so, too often, does our self-consciousness, thanks to our media-skewed expectations of how our bodies “ought” to look. Shutterstock
Some of that body dissatisfaction likely stems from the very real, tangible water retention that commonly occurs the week or two leading up to menstruation. Some women experience this more significantly than others.
What really seems to get to us, though, is not an increase in weight at some point in our cycle, but rather an increase in weight preoccupation. Here’s what happens: leading up to menstruation, serotonin naturally dips, which can lead to feelings of depression; our body physiologically attempts to boost serotonin by increasing cravings for sweet, carbohydrate-rich foods; we are more prone to emotional eating; and, when we “give in” to those cravings, we feel riddled with guilt along with, you guessed it, body dissatisfaction. Shutterstock
So what do you do?
If part of your discomfort is related to physical bloating, a healthy diet combined with regular physical activity may help. Drink plenty of water and keep an eye on high-salt foods, like those prepared at restaurants and cafeterias, canned soup, lunch meats, and cured meats. Load up on fruits, veggies, nuts, seeds, whole grains, and simply prepared proteins.
The heart of the matter, though, is that we need to have a conversation about not just the female body, but your female body, which is beautifully unique and responds to the world in its own, individual way. Keep track of how you feel about your body in conjunction with where you are in your cycle. If you find that you feel more negatively about yourself or that your clothes fit less well around a certain time each month, view it as a sign that your body is preparing for a natural process, and it’s time to take extra-good care of it. Practice self-compassion. Shutterstock
As women reach menopause, they run into a similar conundrum. Suddenly, the estrogen that once made fat more likely to accumulate around the hips and thighs plummets, and weight settles somewhere new. You guessed it: the belly.
There isn’t an ab routine in the world that can do much about it, either, because our bodies change. They change from one life stage to the next, and they change from one day to the next. Ladies, the female human torso is made up of a stomach and intestines, and a uterus that shifts in position and size throughout the month and our lives. We aren’t supposed to look the same at age 60 as we did at age 25. We aren’t supposed to look like our best friend or even our sister (except all those identical twins out there), and we certainly aren’t meant to look like a Barbie doll. We’re supposed to look like us. Shutterstock
So go easy on your bathroom scale or pant size. Focus on taking care of yourself from all angles, and I promise, your body will settle into its individual version of healthy. Health is what we reach when we stop trying to control our bodies and instead start listening to them.
Whenever a client tells me they juice, whether it’s an all-out “cleanse” or a simple addition to their daily routine, I’m quick to point out that I have concerns. But the truth is that juicing isn’t all bad—or all good.
So here are both sides of the debate.
First off, some basic facts. Overall, Americans aren’t consuming enough fruits or vegetables. A paltry 10% of Americans get the recommended servings of fruit per day, and that percentage unsurprisingly drops to below 9% for veggies. If these beverages help someone venture into the wide world of nutrition, then shouldn’t, as a dietitian, I be celebrating?
Not only do juices bring more fruits and vegetables into people’s lives, but certain vitamins (vitamin C and all of the Bs) are actually more bioavailable (our bodies use them more easily) in juices than in whole fruits and vegetables. I always teach my clients to consume foods in a variety of ways (cooked, raw, whole, pureed, you name it), because different nutrients are best preserved and gleaned from different preparation methods. Juices could add a new dimension to that piece of advice.
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So what’s my hang up?
My biggest gripe is that juicing removes a fruit or vegetable’s fiber, and I am all about that fiber. Fiber is an indigestible carbohydrate that helps us stay fuller longer and with more moderate portions, aids in blood sugar regulation, gives our digestive system a good workout, and keeps our cholesterol levels in check. In short, fiber is pretty awesome and pretty important. And guess what? Americans aren’t eating enough of that, either.
Without fiber, juice is just a hefty dose of simple sugars that doesn’t fill you up and can cause your blood sugars, whether you’re diabetic or not, to spike up and later crash.
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Plus, juices “pre-digest” food for us. Digestion begins in the mouth as we chew our food and continues in the stomach, which manually and chemically breaks food into smaller pieces. Juices don’t require either of those processes, so the calories in them are ripe for the taking, right off the bat. I even found this article that praises juice for doing “the body’s digestive work for it.” That’s not a good thing—we want our bodies to work for our food!
Lastly, juices are naturally low in fat and protein. So, by relying on them too heavily, you’ll wind up with an unsustainable, imbalanced, and nutritionally inadequate diet.
Juicing is by no means essential for wellness, but it can be incorporated into an overall nutrient-dense way of eating. If you’re into juicing, follow these guidelines to make the most out of it and feel like a million bucks.
Go Heavy Veggie
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Go as heavy on the veggies and light on the fruits as you can, ideally sticking to one piece of fruit if possible. Fruits add more simple carbohydrates and calories to the drink. And without fiber, fat, or protein, those calories aren’t going to be very satisfying or ideal.
Add Spices
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Add in nutritious spices and herbs, like parsley, turmeric, cinnamon, and ginger. They’re no miracle pills, but they add a number of phytonutrient and anti-inflammatory benefits.
Think Small
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Stick with small, four- to eight-ounce servings, and think of them as the carbohydrate for the meal or snack.
Balance It Out
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Round out the juice with protein, fat, and fiber. Here are some ideas:
A handful of almonds or other nuts or seeds.
One or two hard-boiled eggs.
Greek yogurt (opt for plain, and flavor with a splash of your juice and some chia seeds).
A big, green salad with grilled chicken or tempeh on top.
A blend of the juice with Greek yogurt, almond butter, or silken tofu, a mixture which can then be used as a base instead of milk for granola, oats, breakfast quinoa, or chia pudding.
Time It Right
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If you’re going to have juice on its own (without extra protein, fat, or fiber), use it as a pre-workout fuel-up. It will give you the quick-acting carbs your body needs for the physical activity, and will empty out of your stomach quickly so you don’t cramp up. Beets and cherries can be particularly beneficial for this purpose.
Save The Pulp
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Remember, that pulp is rich in fiber! So save it up and add it into batters, soups, smoothies, and more.
I will never recommend juices as an everyday staple, nor will I endorse any program that talks about “cleanses” or “detoxes,” but there is a way to juice healthfully. Think of it not as the only way to get veggies into your diet, but one way—a single tool in an entire tool box for wellness!
Have you ever felt out of control with food and swept up by emotions? Have you ever wondered why you just can’t seem to stop overeating time after time?
There are many factors that contribute to why, how, and how much we eat, but here are a few examples of how subconscious lessons you learned in childhood may be driving your current relationship with food.
You Had To Clean Your Plate
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After all, there are starving children in Africa, right? Unfortunately, this “clean plate club” teaches children to ignore hunger signals, relying on external cues like the presence or absence of food to dictate when and how much is eaten. They eat until the food is gone, no matter how it makes them feel.
As adults, these children may continue to eat beyond the point of comfort at restaurants and buffets to “get their money’s worth,” finish food they may not even like so that it doesn’t “go to waste,” or absentmindedly pick leftovers off their own child’s or spouse’s plate.
Dessert Was The Reward For Eating Your Vegetables
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This teaches children several lessons. First, they’re encouraged to again ignore their hunger signals (by eating more of their dinner than they like) so that they can get to the part of the meal that they really want (and therefore eat even more and feel even more uncomfortably full). Second, they learn that nutritious foods are eaten out of obligation rather than enjoyment. Finally, they come to place “junk” food on a pedestal.
You may be struggling with this if you find that you force yourself to eat nutritious foods before allowing yourself to have what you really want, or if you tend to have a negative view of “healthy” foods while referring to “unhealthy” foods as guilty pleasures.
You Were Told What To Eat
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Parents of very slender children may worry that they are not eating enough, so they allow him or her to eat any food ad libitum. Meanwhile, parents are tempted to restrict “junk” foods if they are told (or they themselves believe) their child is overweight. This teaches children that they only need to worry about nutrition if they are considered to be overweight.
The slender child may wind up with a palate distorted from years of not being encouraged to eat a variety of nutritious foods, while the overweight child may grow up to view healthy foods with resentment. You may struggle with some form of this if you associate healthy foods with dieting or a need to lose weight; in other words, if you feel nutrition is only needed temporarily, as a means to an end.
Junk Food Wasn’t Allowed
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When less nutrient-dense foods are forbidden, children tend to overeat them when they do become available. After all, who knows when they will get them again?!
Adults who have had these types of experiences in childhood may struggle with overeating unhealthy foods and categorizing foods as either good or bad. This black-and-white thinking often leads to judgments based on foods consumed: you’re “good” when you eat salad and “bad” when you eat a cookie. People who grew up this way may also have trouble stopping, once they start eating a food they see as being unhealthy or off-limits.
How To Fix The Problems
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If any of these obstacles (or others!) resonates with you, the first step is awareness. When do you first remember struggling with your relationship with food? What was going on in your life at the time?
Forgive yourself: you’ve been coping with these internalized lessons the best way you could at the time. Remind yourself that most of the people who may have contributed to the development of your struggles genuinely meant well; they, too, were acting in the best way they could at the time. If these thoughts are very difficult for you to navigate, consider working with a counselor to sort through them in a safe, non-judgmental space.
Once you begin to unfold the factors that helped shape your current relationship with food, you can begin to mindfully choose a new path. There will always be bumps and curves, but there’s also always a way forward.
Remember: you are not a trash can. There are no rules with food, only choices. You are more than what you eat. And more than anything else, you are not alone.
It’s no surprise that lack of time is one of the primary perceived barriers to exercise. Everyone is busy, so if we wait until we have excess free time, we’ll likely never start. So how do we carve out time in our already hectic lives?
Reframe your language.
Here’s the thing: you likely do have time. We’re all given 24 hours in a day, it’s how we prioritize and structure those hours that makes the difference. How we spend some of our hours —think work—doesn’t always feel like a choice, and that’s understandable. The first step in freeing up the time we do have control of is to acknowledge that time is precious, but that we all make time for what we deem essential. Make your own health a priority, and you’ll find the time.
Keep a time journal.
One of the best ways to find time is by keeping a detailed log of everything you do in a day. How many times do you press snooze? Change your mind about what to wear? Absentmindedly scroll through social media or TV channels? Log it. Track it. Then change it. Eliminate mindless or unenjoyable activities, streamline, and delegate. Children (and spouses!) can pack their own lunches; you can find laundry services and babysitters; co-workers can pull their own weight.
Commit to it.
Once you find time, schedule it in your calendar just like any other appointment. It’s too easy to brush it aside if it’s not official. Telling someone about your goals, logging it in an app, or finding a workout partner can further help you stay accountable.
Make it the easy choice.
Sleep in your workout clothes, lay them out the night before, or bring them to work with you. Join a gym that you pass frequently. Or invest in DVDs, online subscriptions, or home equipment so you don’t need to drive anywhere at all. Basically, have a plan. New habits are extraordinarily challenging to form, so set yourself up for success.
Focus on quality, not quantity.
If all you have is five minutes, make them count! It’s better than zero minutes. “Micro” workouts are increasingly popular. As your fitness improves, you can even experiment with high-intensity interval training.
To multitask or not to multitask?
Generally, eliminating multitasking can save time. It takes us longer to complete tasks when we’re pulled away by phone notifications or side conversations. If you devote your full attention to one task, you might find yourself with more time in the day. On the flip side, though, it can be helpful to kill two birds with one stone given the right circumstances. Can you take a walk while you talk on the phone? Hop on a stationary bike during your favorite TV show? If you’re really struggling to devote your full time and attention to a workout, this could be a good place to start.
Embrace an active like.
You’re never going to choose to make time for something you hate, so explore different options until you find your passion. Running, yoga, fitness classes, weight training, workout DVDs, cycling, recreational sports, dancing: I genuinely believe that there’s something out there for everyone. If dedicated workouts are too much right now, incorporate physical activity into your daily life. Walk or bike around town. Instead of catching up with friends over dinner or drinks, explore the neighborhood or toss a Frisbee. Round up the family for a hiking or skiing trip.
Be honest with yourself.
If you’re still struggling, ask yourself if time is truly the issue. We often use time as an excuse, when it’s really negative associations with physical activity, fear, embarrassment, or low self-esteem. This can be difficult to admit, but the more honest you are with yourself, the more progress you’ll make. Also acknowledge that sometimes you’ll miss a workout (or several), that’s the reality of living a balanced life! Sometimes you’re better off getting those extra 20 minutes of sleep or simply catching up with a friend who popped into town for a surprise visit. There’s no one right way of managing our time. Find what works for you and make the commitment to yourself. Because you deserve it.
