Self-Care For BJJ Athletes Over 40

 Self care for BJJ athletes over 40

 

Professor Vernon Kirk, BJJ Black Belt, Judo Black Belt, 2020 member Team USA Sambo Masters World Competition Team, “Relentless Martial Arts,” N.C.

Self-care after 40 is essential whether you train or not. But the more you do the higher priority it should be. Most men have either played sports, or have had jobs with some  sort of physical labor for most of their lives. Their body carries a lot of mileage, so when you start a sport like BJJ that care means a lot more. In April of this year I will 43 years old. I started training at 31 and I was roughly 290 lbs. I've competed in 95 events and had roughly 250 matches since beginning. I have done them in all different rule sets and sports. Not to mention since 10/7/2016, which was 6 months after major shoulder surgery I've competed in 51 events, had over 100 matches, turned 40, gotten my brown and black belts in BJJ. I also played football for 12 years including a few years at a Division 3 college. In all of those years I have had only one surgery and only a couple of other major injuries and those were typically freak accidents. So how have I been able to maintain that?

 

So where do we get started?

First thing is nutrition. We have to look at what we are putting into our bodies. Food is fuel for recovery and performance. The biggest problem with nutrition is everybody wants a “one fit” solution. There’s lots of different diets and many of them have pluses and minuses. The right answer, however, is whatever works for you. You need to experiment with your nutrition. Figure out what makes you feel and perform the best.  The best advice I can give has nothing to do with macros it’s about eating the closest thing to coming out of the ground as possible. Some people need a higher carb, protein, or fat count. It depends on you. You have to do the experimentation to figure out what that is. I, personally, do better with higher protein/higher fat/lower carb ratio.  I do need carbs during heavy workouts, however, too many, especially processed ones, make me feel bad. My performance suffers. 

Prof. Kirk goes to "Charlotte Yoga," in Charlotte, NC

 The second thing is some sort of fitness regimen. This needs to include cardio, strength, and stretching. Some people like to power lift, myself included. I’m a recovering meathead, and I enjoy lifting heavy weights. It can be beneficial, if done in moderation, however the main issue ends up being most of us don’t know what that means (myself included). So the best place to start are things like Yoga and swimming. Those 2 things will build your cardio for BJJ as well as strength.  I am 43, been training for around 12 years and didn’t really add anything extra, until about 6 years ago.  I went in training, like I did when I was in my teens and early 20s for football, but what I have learned the hard way is that I’m old and I can’t get away with that anymore. I can’t lift heavy as hell then go train, it doesn’t work, I break down without time to recover. When I lift now I take on more of the Russian method and don’t go to failure, take more time between sets and use less weight.

The third is yoga. Yoga is something I’m getting into more and more, and I absolutely love it. Flexibility and core stability is huge in BJJ. It’s needed to survive in bad spots on the mat. Strength training helps, but Yoga is something I should have started way sooner. If you are wondering where to start, start with Yoga. Then start to add things like cardio and strength training. 

Transformation

The fourth is self care, which is a broad term. Obviously the first three fit in here,

but what else does that mean? It means making sure your body is functioning as

optimally as possible. So it all starts with rest. Sleep is crucial, but some need more

than others, but it also means how you train. I train or workout 7 days a week and

usually twice a day, but what does that mean? I workout every morning during the

work week at 5:30 and then teach classes Monday through Thursday. But, when I

teach, I’m not working as hard as I would, as if I’m taking a class. I can choose to

roll, or who I roll with. I roll with all of my students, but on days I don’t feel it, I’m

hanging back and just watching. As an older athlete, even as a white belt you have

the right to be picky about your rounds. Make sure you’re getting work in, but you

don’t have to roll with every 20 year old in the gym. I go to some packed and high

end open mats on the weekends, with a lot of upper belts to get my training in. I

also monitor myself every morning. I check my heart rate to make sure I’m

recovering.  Self-care modalities like Chiropractic, Massage, Acupuncture, Cupping,

etc. all keep me in the game and healthy.

Follow Vernon Kirk @jiujitsudadbod @relentlessnc

For video analysis of your competition &/or training rolls by Prof. Kirk: https://tekneek.io/jiujitsudadbod

Almine Barton, Licensed Acupuncturist, Certified Fitness Trainer, Nutrition Consultant, "CrossFit" Coach, Rock/Ice Climber, Jiu-Jitsu Purple Belt, Women's Empowerment & Self-Care Advocate

In June of this year I’ll be 45.  I’m not sure what 45 is supposed to feel like, but I

 feel great.  I credit this to the following: good lifestyle habits exemplified by my

 father (he’s 73 & works out 5-6 days a week), diligent cross-training, careful

 attention to nutrition, and a consistent meditation practice.  All of these things play

 a role in my daily routine. 

Yoga has been a vital part of my life, since I went to India, for the first time at 17. 

 There, I learned about the medical system of India termed “Ayurveda.”  Ayurveda

 translates to “the science of life.”  It’s a full encompassing health care system,

 practiced in hospitals throughout India, Nepal & Tibet. 

 Ayurveda stresses emphasis on nutrition, yoga, meditation, and daily herbal tonics.

I’ve been studying Eastern philosophy & Eastern medical systems since my teens.

  I’m now a licensed acupuncturist & certified fitness trainer in Bend, OR., where I

 treat/train athletes of all kinds.

As a medical provider I can attest to the following:  many injuries that come into my

 office are due to a lack of stretching.  Stretching seems to always get shoved by

 the wayside.  And, while it’s true that I see more female patients with a consistent

 stretching &/or yoga routine in my practice, that doesn’t let the men off the hook.

  In fact, my observation is that they often need it more.  Through years of impact

 sports, such as football, rugby, wrestling, MMA, etc. their muscles are typically

 more damaged & tight than the majority of female athletes I treat.

Chinese, Tibetan & Ayurvedic medical systems all state that after 40, stretching

 becomes more imperative than ever.  The ligaments, muscles & joints get more

 stiff & brittle by the year.  To counteract this process, stretching should be

 considered a non-negotiable for any Masters athlete of any sport.  There are a

 variety of yoga systems, styles & lineages.  I would “shop” a bit, & find one that

 works best for your body & recovery goals.

Almine does regular yoga at "Bend Hot Yoga & Wellness" in Bend, OR.

I’m also a big believer in water fitness.  My 73 yr. old dad is in great shape.  Yes, he

 has an active stretching & 3 day a week strength routine, but he swims 5-6 days a

 week.  His lean muscle mass, not to mention his cardio, is excellent for his age. 

 He’s been known to say several things to advocate for the pool:  “Swimming is the

 one sport you can age with.”  “There’s no downside to working out in the pool.”

 “The water will prevent injuries & will heal existing ones.” Water fitness can entail

 many things. Not just lap swimming, which I enjoy, but some find boring.  Check

 out more ideas at: www.speedofit.com  The local "Parks & Recreation" center,

 where I live, also offers "deep-water running" classes.  This is a challenging

 workout.  Your legs are toast afterwards.  There are many options in the pool.  Get

 creative.  Also, see the post on water fitness I've previously published at: 

 www.alminewellness.blogspot.com

When I started BJJ, in my late 30’s, I was coaching/practicing “CrossFit” 4-5 days a

 week, plus climbing.  I soon realized I could do 2 out of the 3 sports, & maintain

 recovery, but not all 3.  After 10 yrs. doing “CrossFit” I had to make a choice.  I

 chose climbing & BJJ.  Those 2 sports offered me the mental stimulation, in

 addition to the physical, that makes me so addicted to them.  My point is the

 following:  to cross-train with impact sports, on top of already doing an impact sport

 (BJJ) won’t serve you.  I get the feeling of a 1-rep max. PR, and the enjoyment of

 strength sets.  But, I would advocate you keep those to 1 day a week, & have your

 strength training come from plyometrics, & body-weight placement exercises, the

 rest of the days of the week.

You only have “so many chips” your body can cash for impact, after the age of 40. 

 You will need to prioritize where you want to cash those chips…in Jiu-Jitsu, or in

 other sports, and plan your fitness routine accordingly.  You can’t do impact sports

 4-6 days a week, consistently, after 40, without ample recovery time.  Food for

 thought, when you outline your next week’s fitness schedule.

I’m a big advocate of meditation.  Like yoga, there are many forms & styles.  Again,

 you’ll want to “shop” around a bit, and find what works for you.  There are more

 ancient, traditional styles that comes out of Eastern philosophy.  There’s also

 newer, more modern styles that you can do along with apps. on your phone,

 breathwork classes, etc.  There’s no downside to any of the things I mentioned

 above: stretching/yoga, swimming/water fitness & meditation.  All 3 of these things

 are simple things you can do to enhance health, longevity, and keep you 

in the game, longer.

Ice Bath Meditation

Follow Almine Barton:  @alminebarton @blackoak_homepractice
www.alminewellness.blogspot.com

Healing From Divorce: A woman's journey of the heart

"If You're Going Through Hell, Keep Going"
~Winston Churchill

I truly believe that no one says "I do" with the intention of parting.  It is the dream of the "happily ever after."  The story.  The ideal.  The hope.  We believe that marriage will create stability in our lives, and it can.  But, it also doesn't always deliver, and according to the most recent statistics, it rarely does in our society.  78% of people have been divorced.

Times are changing.  Things are different.  Historically, marriage has rarely been about love.  Its been about real estate, the joining of kingdoms, for commerce, peace, war, economic gain, etc.  Romance wasn't necessarily part of the equation.  More often than not, marriages were arranged, and even then affairs were common knowledge, mistresses were par for the course, and it was known that a spouse didn't necessarily equate to a fulfilling love life.

A perfect example of this is the old King Arthur-Guinevere-Lancelot triage.  Guinevere married Arthur to join their kingdoms.  It was a wise pairing based on mutual government and military advantage.  However, Guinevere's romantic interests were found in the dashing Lancelot.  He was brave.  He was gregarious.  Nothing was solid and steady about him.  Unlike the wise Arthur, who ruled with a judicious hand, was known for his fairness, and brought peace to nations.

Guinevere & Lancelot

When did romance and marriage become synonymous?  Is it even healthy?  Most love experts say no.  Our culture's expectations of love and romance are diluted by unhealthy expectations, which have proven to be ineffective.  It's also been proven that, all around, from a mental, emotional and physical well being perspective, that men benefit more by the institution of marriage than women do.

How then do we reconcile the notion of marriage?  Is there hope in it?  Is it worth doing in this day and age?  This is a question each couple must decide for themselves.  There is no right or wrong answer.

When marriage fails, how do you move forward from a dream that is now gone?  How do you make sense of the "bubble" that's been burst?  I never grew up really buying into the prince-on-a-horse saving me concept.  I was too independent.  Too awnry.  Too wild.  I was always in the ER:  making capes out of blankets (& jumping off our roof), climbing trees, challenging boys to skateboarding contests, stealing my mother's red lipstick and painting war stripes on my face, carrying around my Boa Constrictor in a backpack to school, jumping in muddle puddles, catching salamanders at the resevoir.  My mother had 5 separate fences, put around our backyard, to keep me in.  Each one higher than the last.  Each one more futile than the previous.

I'll never forget my Oma sitting me down, I had painted war paint on my face with my Mom's lipstick, had red Snoopy galoshes on, and a beautiful pink dress with lace...covered in mud.  I was 6 years old.  She said, "Look at you!  You're filthy!  You will never find a husband.  Never.  Boys don't like girls like you.  You will scare them.  Do you understand me?!?"  I never liked her.  My Oma.  She was an emotionally scarred woman.  She was a product of the Apartheid Wars in South Africa, left bitter by them.  I was always defiant to her.  My lower lip started trembling, mud dripping down my dress into my rainboots, down my hair, hanging on the tips of my lashes.

"I'm not like you!  I'm not like any of you!  I don't need a husband!  Leave me alone!  I can take care of myself!  You're mean!  I won't be like you!  I will save myself!"  I ran out the door, in the pouring rain, and spent the night in my tree house that night, shivering, falling asleep to the sound of the ocean waves.

That night I had a dream.  I still remember it...to this day.  I was riding on a beautiful horse, bareback, on the beach.  I felt free.  I began to see the silouette of an old man in the distance.  He had a long staff.  He walked slowly towards me, through the mist.  He put his hand out to me to stop.  I did.  He walked up to the horse, and pet its mane.  He looked at me and said, "You are a warrior.  You are far from your home.  You are not from here.  I'm sorry.  You will be alone much of your life.  But, not necessarily lonely.  Someday, you will meet a weary warrior, like you.  You two will walk next to one another, in respect.  But, it will be later."  He turned and walked away.

Is this a metaphor?  Is this a foretelling?  It doesn't really matter.  The message is important:  you will be alone, but not lonely.  This is a powerful message for anyone going through, or just having come out of a divorce.  It IS okay to be alone.  Our species isn't really built to be alone, long term.  But, it is important to learn to enjoy your own company.  Some of the best dates I've been on have been with myself.  I've really come to enjoy, and be interested in, my own company.  I like myself.  Its a freeing feeling.  The neediness and the clingyness for stability, and someone to love, doesn't shadow my world.  It interests me, but I'm not bound by it.

I often don't relate to women in my age bracket.  I frequently hang out with women of the menopausal age, because they're generally kind of over the ridiculousness of being needed so much. This isn't to say they don't love.  They do.  It just comes from a deeper sense of self.  A clearer understanding of who they are.

I needed to see what the big fuss was about, though.  I needed to understand society's need for being needed.  Think on that a bit.  I like to be useful.  I like to give and receive love.  I'm not cold-harded. Quite the contrary.  My love comes from a deeper place now.  A solid well of admiration, respect, peppered with a bit of romance.  But, naive expectations?  No.   And, its from that place I feel I'm able to love in a more real way.  More authentic than ever.

One of the most powerful things divorce taught me is that I'm even more tough than I thought I was.  And that was a relief.  I'm a tough cookie.  But, I grew up in a safe household.  I had a great childhood.  I was lucky to dodge the statistics of abuse, drugs and alcohol, growing up.  I had no emotional or physical parameters for my husband's behavior.  I wasn't accustomed to drug and alcohol addiction.  Day, after day, drug and alcohol induced rages became the norm.  I use to pack up my dogs and sleep in my office, for fear of the escalated violence that began to occur in my world. My peace had left me.  My animals would urinate all over themselves in fright, when he would come home.  He used to grab my wrists and shake me to the ground, until I would shake in the corner of the room in fright.  He would then say, "Now, you know what it feels like to feel fear."

I began to realize that I attracted him in my life to learn the opposite of love.  We humans learn through opposites.  Our chemistry was a spark that turned into a wildfire I couldn't control.  I needed to understand everything I could about fear.  I was already a climber.  I had looked fear in the eye through that lense.  My whole childhood was doing extreme acts that made the other kids feel fearful. I had traveled the world, alone, through third-world countries, to face my fear of being alone.  Yet, I hadn't experienced love turning into fear...until my marriage.  And, that was the most valuable lesson of all.

High-Ball Bouldering, North Shore, Oahu, Hawaii

An old palm reader came up to me in Varanasi, India, in 1997, and said to me, "Child, you are a student of fear.  You are here to master it on all levels."

Varanasi, India

The day I handed my husband divorce papers, hands shaking, was the day, I began to understand that I would be okay.  My voice trembled and stuttered, "I can no longer help you.  You need to help yourself.  Go home to your family.  Heal yourself.   Thank you for the lessons.  You are free now, and so am I."

That night a great storm swept through the high desert of where I live.  I lived in a small rental home that was a true "fixer upper."  The roof leaked buckets of water into my bedroom and living room.  I had pots and pans all over the house, catching water.  We only had a wood-burning stove.  No electrical heat.  The dogs howled with the roar of thunder, and hid under the bed.  I had a panic attack, realizing, I was truly alone now.  I tried to call my parents.  They were out of the country.  My sister?  In Mexico.  My brother?  In Colombia.  Everyone was gone.  I sat in a heap on the floor, and cried the hardest I had since my best friend died.  After I cried, until I could cry no more, I felt a wave of peace over me, and had a sense of knowing that my end would be a beginning.  Its inevitable.  It is the law of nature, and the way of things.  Your end will be a beginning.  This, I can promise.  As sure as the sun comes up every day.  Your tears will water the newness of a fresh start.  Time is the only true healer.  It comes slower than we want it to, but heals the heart more thorougly.

There are some practical things that you can do, from day-to-day, to take care of yourself.   I will let Sophia McDermott address some of these things, and touch on the subject of self-care.  We have both been through it.  We have grieved.  We have lost.  We have both rebuilt ourselves, and are in the continuing process of doing so.  You can too.  You will realize you ARE so much stronger than you ever thought imaginable.  This is your freedom.

Almine & Sophia Have Both Been Through Divorce, And Came Out Stronger

From Sophia:

HIGH INTENSITY EXERCISES TO HELP CHANNEL EMOTIONS FROM DIVORCE:

Divorce is one of the most difficult times a human being can go through and yet statistically it is something that almost 50% of us experience. In  my previous article I discussed some of the heartbreaking factors associated with divorce as well as some management strategies such as focusing on being in the present moment and exercises to  help you get there.  In this article I want to look at the rollercoaster of emotions we go through during the grieving process and strategies to deal with these. Too many people around me have experienced this difficult stage in life and I have seen some channel their pain into positive ways and others into not so positive ways. I think if we build awareness on the subject and make this less of a 'taboo' topic more and more people can be learn about the grieving process which leads to a greater understanding. Once we are made aware of the stages of grieving that most of us go through we can first and foremost have greater acceptance of the process and our emotions and then adopt coping strategies that allow us to work through the emotional process of grieving.

THE 7 STAGES OF GRIEVING:

The process of grieving is quite universal, whether it be because of divorce or a death or a diagnosis of a serious,  life changing illness. This is because the overall theme is about loss. When we lose something important in our lives or

lose part of our lives we tend to experience the myriad of emotions in this order, which are:

Shock or Disbelief

Denial

Anger

Bargaining

Guilt

Depression

Acceptance and Hope

METHODS TO MOTIVATE: (For the stages of shock, denial and depression.)

JOIN A CLASS/HIRE A TRAINER

Sometimes when you are in shock and denial you tend to be frozen like a deer in headlights. Consumed in your thoughts of 'why?' and 'how?' it can be difficult to carry out a usual day, especially if your significant other was a big part of your daily routine. Depression can make you unmotivated, tired and lethargic. The will to get out and do things seems to be diminished. It is exactly for these reasons why you should enroll in a set class or hire a trainer,

whereby the instructor or trainer can hold you accountable if you don't turn up. The other bonus of joining a class is that you are around other people and hopefully in a joyous and positive environment which can help lift your spirits.

Sophia teaching a Jiu-Jitsu Seminar

CREATE A PHYSICAL OUTLET:  (For the stage of anger.)

For other stages of grieving such as anger, I think it is really important to channel this emotion into something physical. Punching the crap out of a heavy bag is a wonderful way to release it all. Doing something with high intensity that really works your body is the key. Although you may feel tired after the session you will also feel great, having channelled that anger out all the while your body is high on endorphins- your feel good hormones.

If a martial arts is not for you, whether it be MMA, kickboxing or jiu jitsu, there are other exercises that you can do in the gym such as sprinting, or jump rope.

Check Out Sophia's Website For Exercises To Help Empower You Through Divorce At:
www.sophiaFIT.com

 

This is a great plyometric exercise for the upper body to develop speed and power. In order to be able to do this exercise you must be able to perform push ups and have decent core strength to support the spine while performing this exercise on an unstable and uneven surface as well as transitioning from side to side. 

Aim to do 10 push ups each side, 3 times through and try to keep a straight shape from head to toes.

- burpees with a jump.

Burpees are an awesome full body exercise. They work your upper body, lower body and your cardiovascular fitness. Remember to bend your legs instead of just bending at the hips when you lower yourself down to the ground. Kick your feet back to create a strong plank shape for the push up. Once you have performed the push up, bring your feet back in and jump from a squat position. Aim to do 20 reps, 3 times through.

Medicine Ball Push-Ups Build Strength & Confidence For Women

CONCLUSION:

These exercises are high in intensity and require a lot of energy. The aim is put all your efforts into jumping as high as you can, or propelling yourself from side to side in the push-ups or kicking that bag as hard and as fast as you can.

These dynamic exercises are exhausting, and rightly so. They work many different muscle groups, they  require balance, power, speed and coordination and intensity which is the perfect recipe to channel that anger.

Getting in a class environment or hiring a trainer will help motivate you if you are feeling shocked and depressed and the coach or trainer can hold you accountable if you miss a session.  So whether it be divorce or a traumatic event in your life that is causing you to experience grief, adopting some healthy strategies such as these will help you along the process and make it more manageable.

Almine Barton:  @alminebarton
Sophia McDermott:  @sophiamcdermottbjj

Fitness vs. Exercise: Know The Difference?

Several years ago I was an instructor in a program that taught/certified fitness trainers.  I asked the class a fundamental question.  One that I anticipated being too easy for this class of eager, up-and-coming fitness professionals:  "Do You Know The Difference Between Exercise And Fitness"?

I expected hands to raise immediately.  Instead, not one hand raised, and the room was silent.  Each of the students looked at one another, bewildered.  "Really?" I asked.  "Not one person?"

I went home that night, and thought about the question.  Its an important one for anyone whose interested in taking control of their health.

My Dad has a saying.  One which I ponder a lot.  It goes like this:  "You will always get a mediocre answer, if you don't ask a lofty question."   Think about this.  If the question hasn't had some thought put into it, how does one expect to get a thoughtful answer?  Its for this reason I'm raising this question.  Exercise and fitness may not be your life, passion, or career.  However, no one can escape it, if longevity interests you.  If you want to live a shorter life, don't exercise.  Studies back this up.  If you want to live a long, healthy life, you'll want to incorporate it, at least to the level of "maintenance" or "exercise."

If 2016 is the year that you vow to make healthy lifestyle changes, pursue your athletic goals, or even begin the weight loss process, then I invite you to ponder this question.  It will be pertinent for you.

I'm going to use a family member of mine to illustrate an example.  I'm going to share a personal story, because I believe stories drive home points.  Diabetes runs rampant through my mother's bloodline.  A woman in my family, on my mother's side, was diagnosed with Type 2 diabetes.  She is a beautiful woman, however, grossly overweight.  Carbs were her thing:  pastas, breads, cocktails, always with dessert at the end.  She is a high powered business lady, after all.  "Happy hour" with colleagues, "power lunches," and decadent catered business dinners were the norm.  One day, a great shift happened in her life.  A loss.  A devastation.  Her world was turned upside down.  She was forced to examine her life, her choices, her habits.  On the outside, her habits seemed benign.   What harm is a "power lunch," really?  It isn't.  Its how many of them added up over the weeks, months, years, that left her body sore, her migraines at night painful, her lungs out of breath, going up the stairs, her energy low.

A carbohydrate give you approximately 45 mins. worth of energy.  So, then is there really logic behind "carb loading" the night before a race?  Not really.  Be aware of how you use carbs.  They're not bad.  You just have to know when to use them, and to what to what end.

This incident in her life, provoked her to examine her daily routine.  A "facing of demons" occurred, and she decided to make some lifestyle changes.  The circumstances in her world ignited a "sink or swim" feeling for her.  She decided she was going to swim.

She signed up for a dance-cardio exercise class.  Something outside her comfort zone.  She hadn't exercised in awhile, and she felt a bit self-conscious, but decided she was going to do it anyway.  She bought herself a bike.  She lessened her refined carbohydrate intake.  She still ate plenty, but it was a start.

She began to notice the pounds dropping off by the week.  She was pleasantly surprised.  Her headaches lessened at night.  Her pants were a bit more loose.  She began to walk with a little extra "pep in her step" each day to work.  She began to feel like her old self again.  She signed up for a few sporting events.  Again, reaching outside her comfort zone.  She began to achieve goals she'd given up on "because, they were for fit people."

Everytime I would see her, she looked more and more radiant.  Her confidence level went from high to "cloud 9".  I would always compliment her on her success, and offer my verbal support.  Then, one day, about 10 months into her weight loss journey (aka "take back your life journey"), I got a phone call from her....

"Almine, I've hit a plateau.  I've stopped dropping weight.  I've hit a snag.  I don't know what to do."  "Have you changed anything?"  I asked.  "Stopped exercising, Increase in your refined carbohydrate intake?  Have added stress at work?"

"No.  Nothing like that.  Well, maybe I have been eating a bit more bread and pasta lately." She said.  "You do realize you walk a razor's edge with refined carbohydrates (anything other than what comes off a tree, or grows in the ground), I replied.  "I hate to be the bearer of bad tidings, in that regard, but its true.  With blood sugar issues running rampant in our family tree, you simply don't digest sugars like those who don't have that issue."

"I know, but, I don't want to stop enjoying my food.  I don't want to sacrifice anything."  she exclaimed.   "No one does," I answered.  "Therein lies the difference between exercise and fitness."

"What do you mean?"  she asked.   "You will not attain to a level of fitness, if you're not willing to sacrifice.  Its that simple.  You will forever be on the level of 'maintenance,' or 'plus 1, minus 1' with your metabolism."  I responded.    "That's so depressing," she sighed.   "Is it?"  I wondered.  "Why is that depressing?"  I asked her.

Therein lies the issue to be examined:  "Does one have to sacrifice, in the areas of food and exercise to move from an "exercise" phase to a "fitness" phase.  The unavoidable answer, no one wants to hear, is unequivocably, YES.

This is a disheartening thought to most.  I find that, however, sad.  One one hand, we have the American premise that this country was built on hard work and sacrifice.  However, the modern day American, is not super excited on the notion that giving up something is essential for success.  We don't like the thought of giving up anything.  Therein lies the core issue of our national obesity epidemic.

Americans like the notion of being able to REDUCE vs. ELIMINATE.  This is nice, in theory, however, when you start with something of poor quality to begin with, reducing it is a start, and you will see success, initially, but overtime, that success will plateau.  Then frustration ensues, and you typically see people revert to their old patterns, and "abandon ship" with their newly initiated habits.  Thus, the frustration "negative feedback loop" begins.

If you want progress to continue, there will have to be sacrifice.  No getting around it.  I liken the body to a devious, highly intelligent child.  It will do everything to outsmart you.  It will plateau, when you've done several months of the same exercise class.  It will plateau again, after a few months of reducing certain unhealthy foods in your diet.  You'll stop seeing gains, when it predicts you'll walk up to the free weights.  WHY?  Because the body is constantly meant to be kept "on its toes" (see "PALEO FITNESS" blog post).  Specialization in fitness...and eating is dangerous to progress.  Why?  It means you've become predictable to your body.  Predictability means plateau.  Guaranteed.

You must put as much thought into varying your physical activities, as you do when you plan your child's.  You must constantly "tweak" and "refine" your nutrition, as your gains are made.  You're a dynamic, ever progressing machine, and your diet/exercise should reflect this constant adjusting.

If you exercise, with the notion that your body will keep showing gains, after 6 mos. of doing the same thing, then you will stay in "maintenance" mode.

Make your fitness constantly varied.  Never consider aerobic exercise to be where you see gains.  In other words, I always say, "Aerobic exercise is for clearing my head.  Anaerobic is for fitness."  When I do a long, slow distance run, its not because I expect to get any fitness benefit from it.  Sure, its good for my heart, etc., etc., but I count it merely as a "head clearing" activity.  High-intensity, "breathless," anaerobic exercise is where I achieve fitness.  (unless you have some heart/pre-existing medical condition), you should plan on incorporating anerobic activity at least 3x a week, preferably 4, to begin to move from "maintenance" to "fitness."   Anaerobic exercise (while its happening) is generally no fun.  Its breathless, mentally intense, and not very relaxing.  "So why do it?" people ask me.  "Why do something if its not fun?"  Because anaerobic exercise trains the mind to become mentally strong.  It gives you the confidence, over time, to stick with things that aren't pleasant...for the long-term benefits.  It teaches you to persevere.  All qualities that have been generally lost in our modern world.

"CrossFit" pushed me from "exercise" mode to "fitness" mode, 9 yrs. ago

We give up so easily, nowadays.  We all want to believe that the ethic of America is still one of sacrifice, hardwork, and perseverance.  Yes, some still embrace these qualities, but, overall, culturally, this has become a diluted way of life.   These are qualities that have to be reignited in us once again.  They teach us to be hearty, and to move through obstacles in our life, when we think we can't.

When I mentioned to my relative on the phone, that her current "plateau" status is now calling for her to "step it up" another notch, she recoiled.  "Are you going to tell me that I have to sacrifice certain things I like to eat, and to begin exercising differently,  outside of my cardio dance class, if I want to move past this plateau?"  she asked softly.  "That's exactly what I'm telling you." I answered.  "It all boils down to how badly do you want to move from 'maintenance' to 'fitness'."   She replied "Well, I won't then.  I won't give up the amount of bread I eat, or change anything else."  she hung up on me.  I've seen her several times since that conversation.  She's been slowly gaining weight again.  You can see it in her face.  The panting up the stairs has returned.  She looks tired.

When your body reaches a new level of health, it will ask you to step up to the next.  This involves giving up some things, but gaining much more in return, as a gift for your sacrifice.  Many people are unaware that they're scared to begin their weight loss journey, because unconsciously, they know, at some point, they'll have to let go (sacrifice) certain behaviors.

People ask me, often, how I achieve the things in my life that I have.  My one word is "sacrifice." There is no way around this word, if you want to achieve a certain level of success.  This is a word I invite you to make friends with in 2016.  Don't be afraid of letting go of certain foods, behaviors, lifestyle habits, etc.  You will gain much more in the process.  That is a promise.  Confidence, self-esteem will follow  you.  No one can take that from you.

People look at physically fit people and say "He/she is full of himself."  "They're so egotistical."  I look at that person and think of the following adjectives:  sacrifice, dedication, perseverance, discipline.  You can't fake fitness.  It's your calling card to hours of hard work, and sacrifice.  Its like sculpting a beautiful work of art.  You're the clay, and the artist.  Its an empowering process.  Be expected to be asked by your body, now and again, to "step it up."  If you're not willing to do this, you will stay in "maintenace" mode.  The choice is yours.  Maybe you like "maintenance" mode, and that's okay.  Just be aware of it, and okay with that mode, then.  Don't complain that you're not at the fitness level of some athletes, if you're not willing to make the sacrifices they have.

It brings to mind people who say water aerobics isn't difficult.  You're right.  It isn't...when you're there to talk to your friends, barely listen to the teacher, rarely use additional resistance devices, and do it mindlessly.  Its a brutal workout when you focus, use resistance gloves, wear shoes for extra resistance drag, don't talk to your neighbor, and give it your all.  The choice is yours.  The first way of doing it is still in "exercise" phase.  You're there.   You're in the pool, but you're half-ass.  The second option is you achieving "fitness."  You're mentally and physically present, you're doing everything you can to get the maximum out of your workout, and you're giving it 100%.

Bring Focus And Attention To Your Training To Skyrocket You To Fitness

Here's a question for you:  Would you ever say "I'm going to put bad oil in my car, but, only in moderation?"  Be careful with the word "moderation"   We would rarely use that word with our loved ones, or things precious to us.  So, why would we use it for ourselves?"  No mother ever says "I'm going to give my child love, but, only in moderation."  The question is how do you define "love"?  Many, knowingly/unknowingly, do it through food.  We've all heard the term "comfort food."  Is it really that "comfortable," when your jeans are more tight after eating it?  That's not self-love.  Its avoidance.  Your task is to figure out the motive behind your actions.  No one else can do that for you.  This journey is about owning your own health, and taking it back.

An excellent point was raised by one of my fitness program students.  "Okay, but what about the French?  They eat pastries in moderation."  Yes, lets talk about that.  There is actually something nutritionists term "The French Effect."  Why can they eat eclaires and puff pastries (not to mention smoke like chimneys), yet their rates of lung cancer and obesity are lower than ours?  There are many factors that go into "The French Effect":  longer meals times (slow eating), eating around the table with loved ones more often, higher quality ingredients, more walking throughout their day, longer paid vacations throughout the year, etc.  We know, via studies, all of these things contribute to overall longevity, and higher quality of life.  Here's a key that the French have, that Americans generally don't uphold:  nationally, they hold very high standards for the word "quality."  Their cuisine ingredients are generally of exceptionally high quality.  Think this doesn't affect weight?  It does.

 When you start with poor ingredients, you start with items devoid of nutritional density, mineral profile, and amino acids.  Poor quality ingredients create a poor quality meal.  This leaves you devoid of satiation, and satisfaction, which causes you to eat more to try to obtain satiation and satisfaction.  Overeating is the result.  Its a vicious cycle.  Let yourself be called a "food snob."  You deserve high quality food.  We all do.  You deserve to be nourished from the ingredient to the bite on your fork.  The difference is, the French are unapologetic about it.  If you start with high quality ingredients, you will feel fuller, faster.  You won't be devoid of energy.  If you think your incredible body-machine is only worth "McDonald's," or low quality ingredients, don't be shocked when  it doesn't operate the way you want it to.  You wouldn't pour oil in your car gas tank, and question why the car isn't running.  Its obvious.  Food is your preventative medicine, and your fuel.  Its not just "calories in, calories out."  Its the quality that makes all the difference.

Its okay to be in "exercise" mode some days.  Those are the days I go dancing with my girlfriends, get my dog out, take her for a relaxing run, or a nice hike.  We all need those days.  Pressure free, feeling the sun on our faces.  But, what I'm advocating is that you not mistake that for "fitness."  They are different.  I want you to have this information, so that you can make an educated choice, on any given day, what you want to achieve.  Its OKAY to just want to move your body, get some exercise.  Its also okay to push it a little harder, get uncomfortable, and take it to the next level. They both have their place in your life.  I just want you to know what each entails, what to expect from each, and then proceed to make a choice as to how one, or the other, will fit your 2016 goals.

It's OKAY to just have a day of fun exercise vs. going for fitness.  They both benefit you  in different ways.

Next month's blog post, co-written by fellow fitness trainer/strength coach, John Odden, of "Empowered Strength" will assist me in taking this topic to the next level with you.  We'll flush out generalized vs. specialized fitness, even more, and each offer our perspective on the pros/cons.

Look for great, collaborative blog posts, with fellow health/nutrition/wellness/fitness experts coming your way in 2016.  Its going to be a great year!  :-)