As I pulled out of the driveway this morning, I was ripped from my peaceful reality by the sight of a freshly mangled possum, it's jaw ripped away and it's eyeballs ejected from their sockets like Maverick & Goose from the ill fated F-15 in Top Gun. Very graphic. Very vivid. And the next thought I had was of my wife and three year old daughter pulling from the driveway minutes behind me and being confronted by the same spray of entrails I had just seen. There were bound to be questions from our little chatter box in the back seat.

Until now, we've been able to get away with telling her that every dead animal on the road was sleeping. No doubt she considered it an odd place for these cuddly creatures to curl up for a nap, but she continued to believe our lies. Good girl. But this morning seemed different to me somehow. Can we really try to pass off this destroyed pile of meat as a sleeping animal? Closed eyes tend to be the instant association kids make with sleep. So what's the association with eyeballs that are blown from the head due to the crushing force of an SUV? Today's discovery has taken my timetable for the "death" conversation and bumped it up by at least 3-5 years. On second thought, she's just not ready. I've got it: I'll tell her that all of the flattened squirrels and chipmunks, all of the bloated raccoons and groundhogs, and all of the contorted and backwards bent deer she see on the side of the road are actually…..asleep. I love you Elsa.

-Love Daddy

http://www.oprah.com/health/Health-Benefits-of-Exercise-Health-and-Happiness_1/1

--Nicole 

My primary intent here is to put to bed, once and for all, this notion that there is a simple, singular solution to achieving and maintaining overall health and fitness. I guess I'm responding more to the mass media approach to fitness which makes absurd promises with pills, abdominal contraptions, boot camps, food deliveries and fasts. The sooner it becomes profitable to tell the truth about health and fitness, the sooner we'll start to see our sky rocketing obesity rates reverse, and come back down to earth.

Cheap and easy is the consumer model(a lot for a little): Cheap overseas labor, huge U.S. demand, the expansion of our disposable society and of course,  shopping clubs like B.J.'s and Cotsco, which have cemented "buying in bulk" into the consumer lexicon. Regrettably, when it comes to health and fitness products available for mass consumption, the choices range from superficially effective to outright fraudulent. The vast majority of these "solutions" are steeped in highly stylized and misleading imagery, B/C-list celebrity endorsements and mail order deception. So what's missing? Well, putting aside profit motive for a moment, I believe what's missing is hard truth. Like so many problems we encounter personally and as a society, we tend not to confront them until they have gotten so severe that the potential for reversal is eclipsed by the sheer scope of the problem. In certain instances, the problems are irreversible. But with respect to fitness, nutrition and maintaining a healthy body weight, there are almost always solutions, you just need to know which ones are viable.

So, are the hard truths cheap and easy? You tell me. Do you have access to whole foods instead of processed foods? Probably. Remember, in addition to fruits, vegetables, whole grains, fresh meats and dairy, whole foods do include many packaged and frozen products. Just read the ingredients and say no to additives, preservatives and sugar substitutes. And no, this doesn't mean you have to shop exclusively at specialty markets, which indeed can get expensive. Stop & Shop will do. Do you have access to outdoor space? Terrific. Studies show that exercising outdoors versus indoors, in addition to allowing for a great cardiovascular workout, also helps mitigate symptoms of depression. As a bonus, your body just happens to be the perfect type of weighted resistance needed for outdoor strength training. You just need to know which exercises to do(another blog post). How's your sleep environment? So much of the progress we make in the areas of nutrition and fitness can be strained, or completely undone by poor sleeping habits. Sleep is the ultimate time out for our bodies. The period of sustained rest allows important metabolic and recovery processes to occur, essentially completing, or at the very least maintaining, the work you did earlier that day. 

Nutrition, cardiovascular work, strength training and sleep. Can these components be delivered in the form of a pill, which is essentially a modified dose of speed? No.  Will having food delivered every day compensate for the 20-30 minutes of cardiovascular work we should be doing everyday? No. Will the abdominal lounge chair alone help you make the right decisions at the super market? Nope. So you see, while the pursuit of health and fitness does not have to be costly, it is by no means easy. And anyone who says it is is either oblivious, or has an agenda. So arm yourself with knowledge and a healthy dose of skepticism when navigating the "cheap and easy" world of fitness fixes. Getting healthy and staying healthy is work.

I mentioned profitability earlier in the post because very often in the consumer realm, profitability equals credibility. What's missing in many instances, of course, is viability. The best selling and most recognizable health and fitness products/methods tend to quickly recede into obsolescence because they do not address the core components of long term commitment, sustainability, and yes, lifestyle change. It's like trying to plug the hole in your boat with cotton balls. They will rarely, if ever staunch the flow of water, but they are plentiful, cheap and will momentarily put you at ease. Meanwhile, you're a moment closer to going under. 

-B

I’d like to share a couple examples of the connection between our bodies and minds. I just read a recent study out of the University of California-Davis School of Medicine that suggested a connection between physical pain and mental health. Results of the study revealed that the amount of physical pain people with osteoarthritis experience is related to their mental health. So, people with better overall mental health felt less pain than those with worse mental health. At first you may think, “well, people have different tolerance levels for pain.” While this certainly may be true, the researchers tried to mitigate the influence of such factors in their research design (I won’t bore you with all those details). The researchers concluded that mental health treatment could improve the physical pain of osteoarthritis.

In a recent review of numerous studies related to the use of exercise for those suffering from anxiety and/or depression, researchers found that exercise helps alleviate many symptoms of anxiety and depression. Jasper Smits, director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas stated that “Exercise appears to affect, like an antidepressant, particular neurotransmitter systems in the brain, and it helps patients with depression re-establish positive behaviors. For patients with anxiety disorders, exercise reduces their feelings of fear and related bodily sensations such as a racing heart and rapid breathing.”

Both of these examples show how the state of our mental and emotional health can actually improve (or worsen) our physical health; and the state of our physical health can improve (or worsen) our mental and emotional health. This clearly speaks to the value of healing both your mind and your body if you want to achieve an overall state of wellbeing.

So, what happens when you are already addressing one of these elements (either your body or mind), but are still feeling stuck in the other? For example, you may already have a healthy fitness and eating routine, but you don’t feel as settled, happy, or balanced as you’d like. First of all, keep up that exercise and healthy eating because that is going to give you added strength to address what is emotionally going on for you. What I would suggest you do next may seem counter to exercise and activity…BE STILL. I know this is a challenge when you are balancing work, relationships, and/or children, but it might be just what you need. Set aside at least 5-10 minutes to just sit in silence and listen to what both your body and mind are telling you. It’s in the stillness and silence of these moments that we often are able to get a glimpse of that which keeps us stuck. Sometimes we find that what arises is too difficult to acknowledge. That’s okay; be patient with yourself and know that working on your emotional self is a process. And if it gets too difficult or if you find yourself just burying it, tap into that strength that gets you through your fitness workouts and use it to ask for help.

--Nicole 

I just finished a conversation with Tom. He's the electrician helping us with our renovations at Charged!(thank you Tom). He's still got the glow from his recent wedding, his second, that took place in June. I imagine many people who go through divorces find themselves in periods of reflection along the way, trying to figure out how and why things went wrong. Tom seems to think he's figured out a lot of those answers, and feels much more confident entering into this new commitment with a fresh and fortified perspective. 

It struck me how simply our conversation illustrated the idea of perspective. Perspective is a living concept, constantly being shaped and re-shaped by our own experiences. One could also deduce, pretty easily I think, that there are as many different perspectives out there as there are people on this earth. So, let's say many billions? Now imagine life offered you an a la carte menu of perspectives to choose from, each perfectly formed to bring complete understanding to whatever situation you find yourself in. Sounds utopian, right? Well, maybe it is, but I also think it's within one's reach. Look, I'm not advocating a life of perpetually shifting, superficial convictions. On the contrary; the ability maintain perspective often determines the likely success or failure of your endeavors.  But if there's one thing we know about life, it's that we don't know as much as we think we know. So to keep your life constantly progressing through a constantly changing landscape, it's helpful to have flexibility in your perspective.  

For example: I've come to realize that I'm one of those people who too often succumbs to the, "Forget It, Everything is Ruined" perspective. This is a peculiar observation, because I've always considered myself an optimist(I digress). But something very minor has the ability to get stuck in my head and ruin an entire day. Joli has recently employed a new(new to me) expression that I've really come to appreciate: "Turn It Around". In other words, find a fresh perspective and let's get on with it. It's amazing how well it works when you allow for fresh thinking.  

For example, to those of you reading who are dedicated to your workouts and overall wellness: You know how low you get when, GASP!, two or three days go by, and for whatever reason, you've been unable to workout, or have treated your body like a government experiment? The old "Forget It, Everything is Ruined" perspective can weigh heavily upon you. It's amazing how much precious time gets wasted, wallowing in self loathing. TURN IT AROUND! All that time heaving and sighing could have been spent outside running, playing with your daughter, reading a great book, hiking in the woods or having a beer and laughing with friends. Turn It Around.

However, sometimes the forces working against us are so intense that the ability to Turn It Around and apply a fresh, productive perspective, is impossible. This would be the time to dig deep into your core perspective, and rely upon the instincts that have gotten you through life as well as they have so far. Here's another perspective for you(and yes, a tired but very true cliche)…tomorrow is a new day. 

-B

I went into my weekly acupuncture session today with quite a few things about which I wanted to talk to my doctor (she’s both a licensed acupuncturist and naturopathic physician). Normally, I spend about 60 minutes there. However, today I noticed I was there for 90 minutes, probably because I had a laundry list of questions for her. Something that struck me on my way home was that at no point did I feel rushed to get through my questions or the information I needed to relay to her, which sometimes happens in busy doctors’ offices. She was completely present, attentively listening and collaborating with me, and made me feel like I was more than just another patient. 

The ability to be present with and listen attentively to people is something that, as a therapist, I obviously value a great deal in my work with clients. The ability to make room for people to have their voice heard, sometimes for the first time, is critical to a meaningful therapeutic relationship. For those of you who are clients of Brett and Joli, I think you experience something very similar when you are training with them. For the 55 minutes you are training, YOU (and your health) are their primary focus. Their approach is personal and considers not only their expertise as trainers, but also your input. Therefore, they also have to be skilled at attentively listening and knowing when to give you space to voice your feedback.

While these are examples of professionals in their field, I don’t think you need to be a trained doctor, therapist, or personal trainer to see the value of truly being present with and listening to the person with whom you are interacting. How many times have you had a conversation with a co-worker, a friend, or a loved one and felt that part of them was somewhere else? Did you feel completely heard, understood, or acknowledged? And now, what if the roles were reversed? How do you think your friend or loved one feels when he/she is trying to have a conversation with you, but you’re pre-occupied with something else, reading the paper, doing several things at a time? Now, I understand that we all have to multitask, especially if we are juggling multiple roles. However, we can always take a little time, and sometimes it just takes a few moments, to be 100% focused on the person sitting in front of us or on the other end of the phone. So, the next time you’re tempted to be talking on the phone and writing an email at the same time, let the email wait and focus on the person on the phone. Or if your spouse, friend, or parent is telling you about his/her day at work and you’re reading the mail, stop, sit down, and listen to their story. The power of presence is a gift that doesn’t cost a dime, but is extremely valuable to the recipient (and you’ll be amazed at what you learn as well).

--Nicole 

I’m just getting back into the swing of things since arriving home from a trip overseas. Recalibrating my sleep pattern, getting my training sessions with Brett going again, and enjoying the bounty of healthy food from my CSA share. Today, I also had my weekly acupuncture. As my doctor adjusted the last needle, I took a deep breath and had an extreme sense of gratitude for being home. I also felt myself experiencing gratitude for all of the things in my life -- from the seemingly small and inconsequential (my morning cup of Island Coconut coffee) to the things in my life that give it meaning (the loving relationships with family and friends).

As I drove home from acupuncture, I started thinking about the role of gratitude in people’s lives and how often we actually take a moment to express it, either internally or externally. Many of my friends and colleagues have said that when they incorporate moments or exercises of gratitude in their lives, they experience increased emotional well-being, balance, and overall happiness. In a long-term study out of the University of California-Davis, researchers found that “grateful people report higher levels of positive emotions, life satisfaction, vitality, optimism and lower levels of depression and stress.” Interestingly, these same people did not ignore the difficult or negative issues that were part of their lives. This could suggest that grateful people are able to better balance both the positive and negative components of their life, such that challenges that arise don’t consume them.

So, how does one tap into gratitude, especially during times when it seems impossible to access due to anxiety, depression, job loss, etc.? Something that I have found particularly helpful is some form of a gratitude exercise. Just like you might exercise your heart or other muscles with Brett and Joli, why not start to stimulate your gratitude muscle? For example, I try to take a brief moment each day (some people start by taking a moment each week) to consciously think about all the people and things for which I am grateful. Then, I silently say “thank you.” I’ve known others who have enjoyed writing in a journal 5 things every day (or week) for which they are grateful. There are a variety of other exercises you could try, but I find that starting with something small (or when we lean into something) makes it less overwhelming and more successful.

I’ll leave you with a wonderful quote by the Dalai Lama:

“Everyday, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.”

So, in the spirit of gratitude, thank you for taking a moment to read this! Also, if there are any ways that you’ve incorporated gratitude in your life, I’d love to hear about them.

--Nicole

Each morning, I start my day by reading a passage by someone who inspires me. The piece I read this morning is by the great Sufi poet Rumi: 

The Guest House

This being human is a guest house.

Every morning a new arrival.

A joy, a depression, a meanness,

some momentary awareness comes

as an unexpected visitor.

Welcome and entertain them all!

Even if they're a crowd of sorrows,

who violently sweep your house

empty of its furniture,

still, treat each guest honorably.

He may be clearing you out

for some new delight.

The dark thought, the shame, the malice,

meet them at the door laughing,

and invite them in.

Be grateful for whoever comes,

because each has been sent

as a guide from beyond.

I particularly like this piece because it’s relevant to so many events in our life: from the happy and joyous times to those of sadness and sorrow; from the small and seemingly inconsequential happenings to those that shake us to the core. Regardless of the magnitude of the event, Rumi reminds us to not only welcome the times/events that bring us peace and happiness, but to be open to the lessons that lay beneath the challenges that enter our lives. While it might seem impractical to do this all the time, I encourage you to try it every now and then. For example, if you get in an argument with a loved one, have a difficult exchange with a coworker, or perhaps you experience a string of negative events in your life, step back from the moment and ask yourself simply, "What is the lesson?" Perhaps it's a lesson in patience? Compassion? Resilience? It may be difficult to open yourself up to the difficult experiences in your life; however, it's often these events that turn out to be our greatest teachers and opportunities for growth.

--Nicole 

And perhaps she is saying being anything other than the way she is now is too much to handle b/c of her childhood. Apparently, she was an overweight kid. Well, in that case, she has some serious insecurities to work out..but, from where I sit, she seems to have a pretty solid grasp on her new lifestyle and what it takes to achieve her little hard-body. So, Jillian, to you, I would say wise up, and get over yourself!

Wow, I think that was the bitchiest blog I've done:)

-J

And if you start out much heavier than you should be, it may take a little longer to achieve the final goal, but depending on how "good" you are, this will determine how fast these results occur.

This brings me to my last comment. How "good" you are. A common complaint is that it is not happening fast enough. Being good 3 out of the 7 days, however, is not good enough. And skipping out on workouts all week is not being "good". We all need to be good at least 5 out of the 7 days. And in addition, we should be "mindful" 7 out of the 7 days. And this is EVERY week! It is so important to figure out a routine that works for you. That means figuring out when the best time is to exercise each week as well as the foods that satisfy you while being healthy.

This is living a healthy life. And we should all be doing it. Please know, however, I recognize we all go off the wagon sometimes. I certainly have fluctuated in body composition. But, this way of healthy living is the goal, and I just ask that we all do our best!

Good luck!

-J

Good luck to everyone working towards better health!

-J