Listen to Improve
Thursday, July 16, 2009
A while back, I wrote a post, Do as I Say, Not as I Do, about how I always tell people to listen to their body yet I was not exactly following my own advice. I ABSOLUTELY BELIEVE that the mind/body connection plays a major role in the battle to lose weight, get healthy and STAY healthy. For me, the ability to stay consistent with my exercise & food program for many years has given me a great advantage to understanding when my body needs major & minor changes and/or REST!
Food wise, and I have preached this probably one too many times for some of you out there, this ability to stay in tune with my body has helped me more that I can put into words!!! Just knowing how my body reacts to certain foods, sensing the change when things are not working right, knowing when my body needs more or less food/calories, more or less carbohydrates, protein and yes fat! For example, when I was younger & stupid & losing weight the wrong way, I went on that "I should eat way less fat" mode. It took me too many years to figure out that a bit more fat, the healthy fat, in my diet was the key to getting better results! AND, as I go through perimenopause (again I am blabbing about this!), the understanding of food for my body has helped me change the foods I eat, how much food, the ratios of protein/carbs/fat to make up for the way the body changes in terms of "holding on to weight". Even with all my hard work & muscle mass, I still have the issue of the slowing metabolism with this change of life. I am sure I am in a much better position going through this than a person that does not work out though. I have been able to "hold my weight" BUT I have made changes & cut out some calories along the way to do that. The thing that is different for me is that I have probably cut out less than most people my age by rearranging that protein/carb/fat ratio.
To the exercise part... I can't emphasize enough how important it is to get that mind/muscle connection to get the best results possible! I do that each & every workout & have been for years! I know when to make major & minor changes although nowadays I change every workout! Some may call it visualization. Whatever you call it, just do it because you will see & FEEL the difference!
BUT, BACK TO MY LISTEN TO THE BODY, DO AS I SAY, NOT AS I DO THEME. So, I was having this glute issue & was not taking my own advice to slow down & give it time to rest (I am one to push myself to the limits in a bad way! I admit it!). Well, I have finally slowed down a bit & spent the workout days since that post lifting lighter weights for my legs/glutes & higher reps.. BUT I have been "listening" too so I can feel when I should slow down or stop. Also, I really think my HIIT, high intensity interval training, on the treadmill might have caused this problem. For those that don't know, HITT kicks BUTT! I mean that! Not only for burning fat/calories but working the BUTT too! So, I have been careful about not pushing the boundaries which I was doing too many times in a week! Again, not taking my own advice. I am also doing a lot of foam roller work as well.
The balancing act here for those newer to exercise (or not) is that you have to know when you need to rest, when you need to pull back versus making an excuse just not to do it. I think we have all been there & have fooled ourselves into thinking we should not do something when we really could have done it. We really can do more than our mind tells us we can do.. we just have to be mindful.
A while back, I wrote a post, Do as I Say, Not as I Do, about how I always tell people to listen to their body yet I was not exactly following my own advice. I ABSOLUTELY BELIEVE that the mind/body connection plays a major role in the battle to lose weight, get healthy and STAY healthy. For me, the ability to stay consistent with my exercise & food program for many years has given me a great advantage to understanding when my body needs major & minor changes and/or REST!Food wise, and I have preached this probably one too many times for some of you out there, this ability to stay in tune with my body has helped me more that I can put into words!!! Just knowing how my body reacts to certain foods, sensing the change when things are not working right, knowing when my body needs more or less food/calories, more or less carbohydrates, protein and yes fat! For example, when I was younger & stupid & losing weight the wrong way, I went on that "I should eat way less fat" mode. It took me too many years to figure out that a bit more fat, the healthy fat, in my diet was the key to getting better results! AND, as I go through perimenopause (again I am blabbing about this!), the understanding of food for my body has helped me change the foods I eat, how much food, the ratios of protein/carbs/fat to make up for the way the body changes in terms of "holding on to weight". Even with all my hard work & muscle mass, I still have the issue of the slowing metabolism with this change of life. I am sure I am in a much better position going through this than a person that does not work out though. I have been able to "hold my weight" BUT I have made changes & cut out some calories along the way to do that. The thing that is different for me is that I have probably cut out less than most people my age by rearranging that protein/carb/fat ratio.
To the exercise part... I can't emphasize enough how important it is to get that mind/muscle connection to get the best results possible! I do that each & every workout & have been for years! I know when to make major & minor changes although nowadays I change every workout! Some may call it visualization. Whatever you call it, just do it because you will see & FEEL the difference!
BUT, BACK TO MY LISTEN TO THE BODY, DO AS I SAY, NOT AS I DO THEME. So, I was having this glute issue & was not taking my own advice to slow down & give it time to rest (I am one to push myself to the limits in a bad way! I admit it!). Well, I have finally slowed down a bit & spent the workout days since that post lifting lighter weights for my legs/glutes & higher reps.. BUT I have been "listening" too so I can feel when I should slow down or stop. Also, I really think my HIIT, high intensity interval training, on the treadmill might have caused this problem. For those that don't know, HITT kicks BUTT! I mean that! Not only for burning fat/calories but working the BUTT too! So, I have been careful about not pushing the boundaries which I was doing too many times in a week! Again, not taking my own advice. I am also doing a lot of foam roller work as well.
The balancing act here for those newer to exercise (or not) is that you have to know when you need to rest, when you need to pull back versus making an excuse just not to do it. I think we have all been there & have fooled ourselves into thinking we should not do something when we really could have done it. We really can do more than our mind tells us we can do.. we just have to be mindful.
The take away here is that through consistency and that mind/body connection, you will know when you should or should not push or pull back. Learn that technique & follow it through & you will see the benefits not only in the mirror but in every aspect of your health goals.
OK, the pic has nothing to do with the post.. I just liked it! Can't even remember where I got it from but it makes me laugh!
OK, the pic has nothing to do with the post.. I just liked it! Can't even remember where I got it from but it makes me laugh!
Coming tomorrow, another in my series of workouts you can do at home, at the gym or wherever. A link to a great video to help you see exactly how to do the exercises!
great post, and love the pic! too cute!!!
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Hello! I stumbled upon your site recently (can't remember how I got here though) and have been visiting daily. You look fabulous and are very inspiring.
Great blog post. I am 41 and just now starting to really "listen" to my body and train/rest/eat accordingly. Results - improved mood, energy and just overall feeling of balance.
About the fat - I went through the no/low fat phase for many years too! I was "afraid" of eating fat for I just know it would make me fat! Next was the low/no carb phase- disastrous, I tell you. Yes, makes you lean quick but what good is it to be lean and not have any energy or mental clarity? Up until recently - I was afraid to eat carbs too. Now I eat fat, carbs and protein in each meal. Sometimes more of whichever macronutrient I feel my body is asking for or needs. Who'd thought?
I'm curious - do you track your nutrition. What is the ratio of protein/carb/fat in your diet?
Alexandra
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Hi Alexandra. Thx for visiting! I love that you found "listen to your body"! Like you, I really did not "get it" until in my early 40's but I kept learning & listening & learned even more in my late 40's & now early 50's. Things I was afraid to eat years ago I have no trouble eating now like nuts & peanut butter. I have never been a low carb person BUT I did do that for the bodybuilding contests I did in my late 30's. Now as my body slows down due to "the change of life", I have had to make changes in my carb/protein ration. My fat ratio is fine.
I don't track my nutrition cause I have been at this so long. I am a very consistent eater so I know how to change things along the way based on how my body is acting or changing due to age, hormones or even just more intensity. Yes, I have added MORE food along the way & now finding myself having to cut calories here & there due to the age hormones BUT not drastic changes since I exercise & eat well.
I really don't know my exact ratio but it is close to a 40-30-30 ration of carbs/protein/fat. Like you again, my food choices changes based on if it is a hard workout day vs. a day of rest vs. a less intense workout day. I mix it up & not always the same ratio each day but over a week's time, close to that 40-30-30. The fat might be closer to 25% on more days.
Congrats on "your awakening"! Keep up the good work!
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First off, I am killing myself with that pic! Haha...that dog is just way too cute!
I love the post-you should always listen to your body and know when to change up diets/exercise. No matter if you are in need of rest or you need to push more.
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Cher & Amanda.. thx for stopping by. I love that pic too!!!! "Take me away"! That is what it reminds me of.. that song!
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If only the "when I was younger & stupid" just involved wrong ways of dieting. LOL Umm, I won't go into details, but uh, I have a 16 year-old daughter and uh. I'm only 36 and, uh. Well never mind. She's here and I'm happy about it! LOL!
(yes, I'm being silly today)
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You are always silly & I love it. Always fun to read your blog & comments!
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Guilty here, too. I get lost in counting or thinking and forget to listen. Thanks for the reminder.
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