PCOS.
To many, this is an unknown acronym. But for those who suffer from it, the condition - known as polycystic ovarian syndrome - is almost a certifiable guarantee of an impending weight problem - particularly if weight is already an issue before the diagnosis.
PCOS is a condition in which the ovaries don't make enough hormones for the eggs to fully mature. Aside from the technical definition, PCOS makes the bloodstream insulin-resistant - and can cause not only weight gain, but extremely difficult weight loss among the women who are diagnosed (this is significant since statistics show that 6 out of 10 of PCOS sufferers are overweight).
Even more alarming, PCOS can cause increased abdominal (androgen) fat stores, resulting in the "apple" shape that studies suggest is more dangerous for women than the typical female "pear" shape.
If you are a woman who struggles with both a PCOS diagnosis and excess weight, the outlook can be grim. Doctors may prescribe metformin, thiazolidinediones, or Rimonabant to lose weight, but these medications are not without complications and side effects - some more uncomfortable than the weight itself.
So what are the natural (read: drug free) options?
First, and most critically, women with PCOS must clean up their diet. Using a healthy detox program like Clean and following up with an eat-clean lifestyle handbook is a great start to eliminate processed foods, chemicals, and sugars from the diet and begin to reduce the glucose stockpiles in the blood that lead to stored fat. The PCOS diet should rely on vegetables, lower-fructose fruits, lean meats, and whole grains. If you are unsure what to eat while adhering to a "clean" diet, consult a registered dietitian for a customized program.
Second (and here's the great news!) - even moderate levels of exercise (such as 20-30 minutes daily) can improve PCOS symptoms and speed along weight loss. The most important factor in the exercise you choose is that it gets your heart rate up and is enjoyable for you to perform. Whether running, walking, swimming, lifting weights, doing power yoga, or cycling, there are plenty of great exercise options to explore - and hiring a personal trainer can ensure that you are engaged, using proper form, and motivated to continue.
Finally, consider online support for women with PCOS. Personal blogs like Maddy's PCOS Diary, compilation sites like SoulCysters, or even video diaries on YouTube can be both inspiring and community-building. The most important thing to know about the disease is that you are not alone - in fact, 6.6% of U.S. women (over 1 in 20 women of childbearing age).
As with any health problem, one of the worst things you can do is ignore the symptoms and pretend like it isn't happening. Take charge of your health and make PCOS a condition you live with, not a condition that impairs your life. Assemble a professional health team (your doctor, personal trainer, and registered dietitian) as well as a personal support network (friends, family, and online communities) and you can conquer PCOS-related weight gain.
June 6, 2011
The Path to Whole Living
We believe that what sets bene-fit apart as a fitness company is not that we offer great personal training, boot camps, or training programs (although we do offer top-notch services in all of those areas), but rather that we focus on total wellness - addressing the needs of our clients holistically, rather than in separate parts or pieces.
That's why we subscribe to one of the best wellness magazines out there - Whole Living. Rather than most women's health magazines that try to woo you with pictures of impossibly skinny (and, confoundingly, muscle-free) models or pitch over-the-top diet trends (lemon juice and cayenne pepper detoxes? no thanks.), Whole Living offers sensible ideas for physical, mental, emotional, and spiritual well-being - and bene-fit is definitely on board with that.
A recent issue addressed the concept of whole living (otherwise known as the catch-all term wellness) and tried to nail down the top ten ideas./thoughts/mantras on what makes a whole living philosophy unique and practical. We chose to reprint those here for your introspection:
10) Rather than trying to fix your body from the outside, focus on how you want it to feel from the inside.
9) The mark of true confidence is the ability to look someone in the eye.
8) Let the seasons guide your diet. The earth grows what you need when you need it.
7) Respect your feet. They've mastered the art of staying grounded while moving forward.
6) Take charge of your own reflection. Stop letting the mirror win.
5) Enlightenment doesn't always make a grand entrance. It slowly transforms ordinary to extraordinary.
4) Change happens somewhere between the acceptance of what is and the anticipation of what could be.
3) Wellness is about making your life bigger, not your hips smaller.
2) Surprise yourself when you push past your physical limits.
1) Nothing connects you to who you are like the people who have known who you were.
Today, take some time to reflect on your own wellness - whether you are just starting your personal path to whole living or whether you've mastered the art in your daily life. Do you have some tips or thoughts on whole living for bene-fit readers? Share them in the comments section - we love hearing from you!
That's why we subscribe to one of the best wellness magazines out there - Whole Living. Rather than most women's health magazines that try to woo you with pictures of impossibly skinny (and, confoundingly, muscle-free) models or pitch over-the-top diet trends (lemon juice and cayenne pepper detoxes? no thanks.), Whole Living offers sensible ideas for physical, mental, emotional, and spiritual well-being - and bene-fit is definitely on board with that.
A recent issue addressed the concept of whole living (otherwise known as the catch-all term wellness) and tried to nail down the top ten ideas./thoughts/mantras on what makes a whole living philosophy unique and practical. We chose to reprint those here for your introspection:
10) Rather than trying to fix your body from the outside, focus on how you want it to feel from the inside.
9) The mark of true confidence is the ability to look someone in the eye.
8) Let the seasons guide your diet. The earth grows what you need when you need it.
7) Respect your feet. They've mastered the art of staying grounded while moving forward.
6) Take charge of your own reflection. Stop letting the mirror win.
5) Enlightenment doesn't always make a grand entrance. It slowly transforms ordinary to extraordinary.
4) Change happens somewhere between the acceptance of what is and the anticipation of what could be.
3) Wellness is about making your life bigger, not your hips smaller.
2) Surprise yourself when you push past your physical limits.
1) Nothing connects you to who you are like the people who have known who you were.
Today, take some time to reflect on your own wellness - whether you are just starting your personal path to whole living or whether you've mastered the art in your daily life. Do you have some tips or thoughts on whole living for bene-fit readers? Share them in the comments section - we love hearing from you!
June 2, 2011
The Journey of 184 Miles
...starts with a single step - as long as those steps are cushioned in running shoes and supported with cross-training, yoga, and a healthy diet! Whew.
This past month (May) was National Runners Month, punctuated by June 1st - National Running Day! In honor of these great events, I set out to run every single day in May - plus the 1st of June - for at least 2 miles.
So I'm sure you're wondering: did I do it? For the most part...yes! Read on for my top five experiences and reflections over this 32-day running challenge:
I missed one day. Truth is, it wasn't even a good excuse (I was at the spa with girlfriends and then surprised by dinner by my boyfriend), and it was right next to the finish line (May 30). At first, I was completely angry with myself - but then, I realized that the only person who would judge me for missing one day of running (again, with 31 other quality days!) was me - and sometimes we are our hardest critics. This was a great lesson in doing the best we can - without wasting negativity on the things we cannot do.
I got really sore (but not as sore as I thought!). There were some days that the two miles were all I could muster; others I was flying through 7-8 miles like it was nothing. I definitely needed to do more stretching and yoga along the route - this is the lesson learned here, that just running every day is not enough without a balanced cross-training program - but I was pleasantly surprised at how much the body adapts to a great deal of running in a fairly efficient way.
I did more than I'd planned. I set the two-mile minimum as a way to make sure I felt like I'd really "run" that day, without feeling overwhelmed and overcommitted - but in the end, I averaged over 5 miles per day! The lesson here is that you shouldn't be afraid to set specific, achievable goals - but you should also be prepared to exceed your expectations and go above and beyond when you're working hard and making progress toward a fitness goal.
I became a tourist in my own city. Determined to break out of my regular neighborhood 4-miler (which, by the way, I did return to at several points during the month for familiarity's sake), I planned new routes, ran new streets, explored new territory. I had gorgeous runs through the hoity-toity neighborhoods of Beverly Hills and enjoyed the lush, tree-lined streets of Raleigh-Durham. I set my iPod to "shuffle all" and even explored new musical landscapes to boot (who knew that Sousa could actually be powerful running fuel?). The lesson I learned here is that it is relatively simple to feel refreshed and renewed even when you're pounding the pavement day-in and day-out - it just takes a bit of planning and an adventurous spirit.
And finally, I am relieved it's over. I am a die-hard runner - I've done marathons, triathlons, 200-mile relay races, and everything in between - but even run-lovers like me need a break. A good lesson here is that in fitness, as in life, there can be too much of a good thing - and we all need to break out of our "regular" exercise ruts and try something new! I won't be running today (June 2nd) but after receiving a pair of Vibram FiveFingers for my birthday, I'm already itching to try them out in my next run - after I get myself to yoga, of course.
The total stats ended up like this: 27.67 total hours of running (whoa, that's over a DAY!) for a total of 184.4 miles and an average distance of 5.76 miles/day (including the day off - double whoa!). I feel like I really did something significant and oddly enough, can't wait for next May to do it all again!
Next stop: marathon training for December's Rock and Roll Las Vegas. Catch up with you soon, bene-fitters!
This past month (May) was National Runners Month, punctuated by June 1st - National Running Day! In honor of these great events, I set out to run every single day in May - plus the 1st of June - for at least 2 miles.
So I'm sure you're wondering: did I do it? For the most part...yes! Read on for my top five experiences and reflections over this 32-day running challenge:
I missed one day. Truth is, it wasn't even a good excuse (I was at the spa with girlfriends and then surprised by dinner by my boyfriend), and it was right next to the finish line (May 30). At first, I was completely angry with myself - but then, I realized that the only person who would judge me for missing one day of running (again, with 31 other quality days!) was me - and sometimes we are our hardest critics. This was a great lesson in doing the best we can - without wasting negativity on the things we cannot do.
I got really sore (but not as sore as I thought!). There were some days that the two miles were all I could muster; others I was flying through 7-8 miles like it was nothing. I definitely needed to do more stretching and yoga along the route - this is the lesson learned here, that just running every day is not enough without a balanced cross-training program - but I was pleasantly surprised at how much the body adapts to a great deal of running in a fairly efficient way.
I did more than I'd planned. I set the two-mile minimum as a way to make sure I felt like I'd really "run" that day, without feeling overwhelmed and overcommitted - but in the end, I averaged over 5 miles per day! The lesson here is that you shouldn't be afraid to set specific, achievable goals - but you should also be prepared to exceed your expectations and go above and beyond when you're working hard and making progress toward a fitness goal.
I became a tourist in my own city. Determined to break out of my regular neighborhood 4-miler (which, by the way, I did return to at several points during the month for familiarity's sake), I planned new routes, ran new streets, explored new territory. I had gorgeous runs through the hoity-toity neighborhoods of Beverly Hills and enjoyed the lush, tree-lined streets of Raleigh-Durham. I set my iPod to "shuffle all" and even explored new musical landscapes to boot (who knew that Sousa could actually be powerful running fuel?). The lesson I learned here is that it is relatively simple to feel refreshed and renewed even when you're pounding the pavement day-in and day-out - it just takes a bit of planning and an adventurous spirit.
And finally, I am relieved it's over. I am a die-hard runner - I've done marathons, triathlons, 200-mile relay races, and everything in between - but even run-lovers like me need a break. A good lesson here is that in fitness, as in life, there can be too much of a good thing - and we all need to break out of our "regular" exercise ruts and try something new! I won't be running today (June 2nd) but after receiving a pair of Vibram FiveFingers for my birthday, I'm already itching to try them out in my next run - after I get myself to yoga, of course.
The total stats ended up like this: 27.67 total hours of running (whoa, that's over a DAY!) for a total of 184.4 miles and an average distance of 5.76 miles/day (including the day off - double whoa!). I feel like I really did something significant and oddly enough, can't wait for next May to do it all again!
Next stop: marathon training for December's Rock and Roll Las Vegas. Catch up with you soon, bene-fitters!
May 16, 2011
A Look Behind the "Iron" Curtain
Most of you know that fitness training involves, well, a good deal of exercise. When you arrive to a training session, you are ready to run, "pump iron," cycle, crunch, jump, or simply do whatever your trainer asks of you in the effort of reaching your health and fitness goals.
That said, there is another crucial service that fitness trainers provide that you might not be so aware of: motivation. bene-fit trainers specialize in personalizing each workout not only to tone your body, but also to retrain your mind. Many of our clients come to us because they've never been able to establish - or stick to - a regular exercise program. We perceive one of our most important jobs to be helping you stay on track - and we don't just mean counting reps within your set.
So what's the secret? What makes a professional trainer different from a workout buddy or friend?
This week, I want to give you a bit of insight into what - and why - bene-fit trains the way we do. We start every relationship with an Initial Wellness Consultation to make sure we're both on the same page about what you want and how to get there. We then design your sessions in 6-week increments, making sure to review each program with you after the workouts to make sure they're working for you and your lifestyle. Finally, we reassess your progress at regular intervals to demonstrate to you that fitness works.
Throughout the process, we try to enhance "self-regulatory strategies" - that is, ways of making exercise seem appealing and the individual feel capable of mastery. We do so through a combination of positive reinforcement, support, and positive feedback. These are all strategies you can use when you're working out on your own, too - when's the last time you paid your hardworking muscles a compliment as you worked them out at the gym, or asked a friend or colleague to accompany you on your lunchtime walk?
Next, we try to enforce the belief that exercise will improve your self-image. So many clients come to us focused on a number on the scale, and continue with us because we aren't so hung up on that number (even as it starts to fall!). Moving more, getting stronger, and having more energy are all side effects of exercise - and all bound to help you feel better about yourself each day.
Third, we emphasize SMART (specific, measurable, attainable, realistic, and timely) goals so that each training session feels like a piece of your larger wellness puzzle - not some random series of exercises with no structure or purpose. All bene-fit clients are asked to articulate at least one fitness, food, and frame-of-mind goal to focus on during their sessions so that each time we meet, we can stay accountable and on-track for greater success.
Finally, we suggest creating specific actions plans for exercise. Whether it means scheduling sessions with a bene-fit trainer or putting your daily run into your Google Calendar, the only way to establish a habit is to actually participate in that behavior regularly - and with accountability. Make a schedule for yourself at the lowest-stress part of your week - Sunday, for lots of folks - and stick to it, no matter what crises "pop up" during the day. Treat your workouts as you would any other meeting or class at school - non-optional.
If you are doing all of these things on your own, you might ask yourself: why do I need a trainer? Well, in bene-fit's humble opinion, everyone needs a trainer - even the trainers! Certified personal trainers ensure that you are working out safely, progressing at the correct level, changing up your routine and keeping your muscles active and engaged, and - remember this from above? - keeping you accountable and motivated.
Moreover, a good trainer will promote your enhanced quality of life with exercise, help you overcome your fears and barriers to exercise, acknowledge and celebrate your triumphs, provide alternatives in the case of regression or injury, demonstrate sincere care and concern for your well-being, motivate you to attain your goals, create an enjoyable and stress-free training environment, and give positive and specific feedback. If your trainer isn't giving you the service you deserve, it might be time to try bene-fit personal training for a positive change.
Now that you've had a look behind the "iron" curtain of personal training strategies and tips, we hope that you are inspired to seek professional support for your fitness journey and make a real investment in your most important asset - your health.
That said, there is another crucial service that fitness trainers provide that you might not be so aware of: motivation. bene-fit trainers specialize in personalizing each workout not only to tone your body, but also to retrain your mind. Many of our clients come to us because they've never been able to establish - or stick to - a regular exercise program. We perceive one of our most important jobs to be helping you stay on track - and we don't just mean counting reps within your set.
So what's the secret? What makes a professional trainer different from a workout buddy or friend?
This week, I want to give you a bit of insight into what - and why - bene-fit trains the way we do. We start every relationship with an Initial Wellness Consultation to make sure we're both on the same page about what you want and how to get there. We then design your sessions in 6-week increments, making sure to review each program with you after the workouts to make sure they're working for you and your lifestyle. Finally, we reassess your progress at regular intervals to demonstrate to you that fitness works.
Throughout the process, we try to enhance "self-regulatory strategies" - that is, ways of making exercise seem appealing and the individual feel capable of mastery. We do so through a combination of positive reinforcement, support, and positive feedback. These are all strategies you can use when you're working out on your own, too - when's the last time you paid your hardworking muscles a compliment as you worked them out at the gym, or asked a friend or colleague to accompany you on your lunchtime walk?
Next, we try to enforce the belief that exercise will improve your self-image. So many clients come to us focused on a number on the scale, and continue with us because we aren't so hung up on that number (even as it starts to fall!). Moving more, getting stronger, and having more energy are all side effects of exercise - and all bound to help you feel better about yourself each day.
Third, we emphasize SMART (specific, measurable, attainable, realistic, and timely) goals so that each training session feels like a piece of your larger wellness puzzle - not some random series of exercises with no structure or purpose. All bene-fit clients are asked to articulate at least one fitness, food, and frame-of-mind goal to focus on during their sessions so that each time we meet, we can stay accountable and on-track for greater success.
Finally, we suggest creating specific actions plans for exercise. Whether it means scheduling sessions with a bene-fit trainer or putting your daily run into your Google Calendar, the only way to establish a habit is to actually participate in that behavior regularly - and with accountability. Make a schedule for yourself at the lowest-stress part of your week - Sunday, for lots of folks - and stick to it, no matter what crises "pop up" during the day. Treat your workouts as you would any other meeting or class at school - non-optional.
If you are doing all of these things on your own, you might ask yourself: why do I need a trainer? Well, in bene-fit's humble opinion, everyone needs a trainer - even the trainers! Certified personal trainers ensure that you are working out safely, progressing at the correct level, changing up your routine and keeping your muscles active and engaged, and - remember this from above? - keeping you accountable and motivated.
Moreover, a good trainer will promote your enhanced quality of life with exercise, help you overcome your fears and barriers to exercise, acknowledge and celebrate your triumphs, provide alternatives in the case of regression or injury, demonstrate sincere care and concern for your well-being, motivate you to attain your goals, create an enjoyable and stress-free training environment, and give positive and specific feedback. If your trainer isn't giving you the service you deserve, it might be time to try bene-fit personal training for a positive change.
Now that you've had a look behind the "iron" curtain of personal training strategies and tips, we hope that you are inspired to seek professional support for your fitness journey and make a real investment in your most important asset - your health.
May 6, 2011
Take a Cold, Hard Look - and Find YOUR Fit!
Most of the time, bene-fit is all about the warm and fuzzy. Deep down, of course, our mission is to help you reach your goals, achieve your dreams, and find a place in your life where health and wellness come naturally.
However, in order to reach those goals and achieve those aims, we all have to do some soul-searching. And it is in this process that I demand a very straight-forward thing of you: fess up.
The number one thing I hear from new clients that aren't finding immediate weight loss success is this: "I'm doing everything I can and the weight is not coming off." The statement itself irks me, since "everything you can" is actually quite extreme - as in, check everything on the list that follows:
However, in order to reach those goals and achieve those aims, we all have to do some soul-searching. And it is in this process that I demand a very straight-forward thing of you: fess up.
The number one thing I hear from new clients that aren't finding immediate weight loss success is this: "I'm doing everything I can and the weight is not coming off." The statement itself irks me, since "everything you can" is actually quite extreme - as in, check everything on the list that follows:
- Are you exercising moderately for 60-90 minutes or vigorously for 45-60 minutes, 5-6 times per week?
- Are you eating a diet that contains mostly (if not only) vegetables, lean proteins, and fruits, with little to no refined carbohydrates, sugar, sodium, or polyunsaturated fats (and little to no alcohol)?
- Are you sleeping 7-8 hours per night, soundly?
- Are you drinking 60-100 ounces of water daily, and is water your only beverage other than black coffee or tea?
- Do you do meditation, attend church services, practice yoga, or otherwise fulfill your spiritual life?
- Do you spend your "personal" time in healthy relationships that support your weight loss and life goals?
If you could not answer a resounding "YES!" to everything on the list, well....then you're not doing everything. That said, if you really are doing everything on the list (first of all, I want to know your secrets!) - you probably need to see a doctor, as there is likely a biological reason for your weight issue (like hypothyroidism or PCOS).
Now, let's get back to reality. It is most likely that when we say we've "tried everything," what we really mean is that we've "somewhat attempted certain things." And that's OK. The point here is that there is a cut-and-dry road to achieving weight loss and maintaining health, and it is aligned squarely with a healthy plant-based diet, ample levels of exercise, good sleep, adequate hydration, mental health, and social support.
It's far from easy. It usually takes a lot of help. In fact, that's why bene-fit was founded: to make the challenges of losing weight, getting fit, and staying well easier for everyone.
And that's exactly why, this summer, bene-fit will launch our first-ever weight loss workshop, a six-week program of education, motivation, and inspiration called "Lose Weight: Find YOUR Fit." We'll be working with those who need to lose anywhere from 10-100 pounds in an intensive, group-oriented setting. If you or someone you know and love could bene-fit from a program like this, email us to make sure you get all the latest registration and program information as soon as it's released.
This year, it's time to really "try everything" to improve your health and take the initiative to lose weight, get healthy, and as always - find your bene-fit.
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