Resilient Fitness

Resilient Fitness Strength and Conditioning Coach. MISSION
Inspire people to be vital, move well, and feel great! Personal Trainer

CORE VALUES
- I act in FAITH, not in fear.
-I honor the individual.
-I empower people.

The more stress you add to your body, the more important healthy lifestyle behaviours become. If you are an as***le with...
27/06/2022

The more stress you add to your body, the more important healthy lifestyle behaviours become.

If you are an as***le with your lifestyle, then expect things to go wrong.

Self-relaxation: the ability to down-regulate negative feelings. This ability helps someone maintain readiness for actio...
16/04/2022

Self-relaxation: the ability to down-regulate negative feelings.

This ability helps someone maintain readiness for action and if repeated over and over again it becomes an automatic behaviour. For example, if someone encounters a stressful event, he or she can initiate successful self-relaxation and cope with the event effectively.

When the self is relaxed, the person can unleash/access effective coping mechanisms such as re-appraisal/ re-evaluation of the novel, and negative experiences. It puts the individual in a positive, meaning providing perspective, as she or he becomes more open and explorative under stressful conditions.

What we believe is often not true. You have a brain that sits inside your skull in complete darkness. There are no senso...
08/04/2022

What we believe is often not true.

You have a brain that sits inside your skull in complete darkness. There are no sensors in the brain itself, so the neurons that make up your brain 🧠 are isolated from the outside world.

The only way your brain knows anything about reality is through sensory nerve fibres that enter the skull. These nerve fibres come from the eyes, skin and ears.

The brain also has sensory fibres in the muscles, which move the body and sense the environment.

By repeatedly moving and sensing, sensing and moving, the brain learns a model of the world outside the skull.

Everything that we sense and perceive is fabricated in the brain.

Therefore I ask you, what's keeping you back from achieving your goals?

What information or evidence do you have or don't have that leads to falsehood from the truth? Examples include, perceived fear of lifting heavy, expectations and beliefs around nutrition, perceived stress etc.

There's only one way, that we know of, to discern our current false beliefs from the truth, one way to see if our model of the world is correct or has errors.

That method is to actively seek information or evidence that contradicts our beliefs.

- Be critical
- Be Open to ideas
- Question your beliefs

The autonomic nervous system controls and responds to stress. This system is composed of two branches, the sympathetic w...
15/03/2022

The autonomic nervous system controls and responds to stress. This system is composed of two branches, the sympathetic which is the “fight or flight” system and the parasympathetic “rest and digest” system.
Both of these systems work in synchrony when stress is low. When you exercise, the sympathetic nervous system increases in the activity to aid physical output. The same goes for when you experience psychological stress, the sympathetic nervous system increases to prepare you to deal with stress. Once you have dealt with the stressors, the parasympathetic nervous system takes over to bring the body back to normal functioning (homeostasis). Now breathing is tied to these two systems. Inhalation increases heart rate and sympathetic activity, whereas exhalation does the opposite.
There’s an important muscle in our body called the diaphragm. This muscle is primarily responsible for breathing and creating intra-abdominal pressure. The diaphragm is attached to the lumbar spine (lower back). During inhalation, the diaphragm contracts and pushes the internal organs downwards and forward against the abdominal musculature. When this happens, the body centre of mass is shifted forward, systemic tension increases, heart rate goes up, perpetuating a sympathetic nervous system response. On the other hand, exhalation will relax the diaphragm, returning the internal organs towards the centre of the body, it also decreases heart rate and engages the parasympathetic nervous system.
Breathing is neurologically linked to stress. When you experience constant stress, and you are unable to cope with it, the body is stuck in inhalation, the lungs become hyperinflated causing the lower back to become extended and tight. How to cope with stress? Refer back to the previous post that I posted a few weeks back.

Another way to deal with this is with breathing based practices.

1) Lay down on your back with your knees bent.
2) Breath in slowly and gently through your nose with your tongue against the roof of your mouth;
3) exhale slowly letting the last bit of air out with a slightly forced exhale.
4) Pause at the end of the exhale until you feel the first subtle urge to breathe again.

Hence why strength training is important. Building muscle mass is crucial for strengthening the body structure, improvin...
14/03/2022

Hence why strength training is important. Building muscle mass is crucial for strengthening the body structure, improving stability, utilising energy substrates better such as glucose (sugar) our muscles are a storage unit for glycogen. High muscle mass burns more Calories, meaning you can eat more. And lastly, you become more resilient to any sort of injury.

Cardio training is good for the cardiorespiratory system. There are many benefits to it. However, avoiding building muscle mass because it will make you bulky, it's a bad choice. Ladies, you can't get bulky by lifting weights. You can't turn Arnold Schwarzenegger overnight.

# ageing

Stress is unavoidable. We just have to get better at managing it. There are many ways to manage stress. Physiological fa...
08/03/2022

Stress is unavoidable. We just have to get better at managing it.
There are many ways to manage stress.

Physiological factors: Energy and restoration.

Are you well-fed?
Are you sleeping enough?
Do you have enough energy to cope with stressful events ?

Thinking consumes energy so If you are running low in energy, your body will find ways to adapt and it will take from other bodily resources to supply the need for energy. As a consequence, it will affect your ability to cope with stress, think clearly and make rational decisions.

Cognitive factors.

1) Manage expectations: set realistic expectations!

2) Have good intentions. Set up yourself for success by “implementation intentions” for example. When I'm stressed, I will try to breathe slowly and be assertive.

3) Be offensive or defensive when needed.
Attack stress! Cope with it, deal with it, challenge yourself! That's how you grow and become stronger and more resilient.
Be defensive when you are experiencing too much stress, take a few steps back to recharge and when ready take small steps forward.

Environmental factors.

1) Noise - silence
2) Distractions - no distractions
3) unsafe environment - safe environment?
4) Family dynamics - are they supportive?

Anyway, hope you find this useful.

Ego Depletion = Expectancies Ego Depletion = Physiological markers What is ego depletion? Ego depletion results when som...
18/02/2022

Ego Depletion = Expectancies
Ego Depletion = Physiological markers

What is ego depletion?
Ego depletion results when someone repeatedly exerts self-control on given or multiple tasks. All use self-regulatory resources to manage emotions, thoughts, behaviours, combat urges, resist temptations, or change behaviours. That is self-control.

Self-control is a psychological mechanism that allows us to inhibit, stop or override emotions or change behaviours, moods and thoughts to reach our long term goals. However, prolonged use of self-control may lead to burnout and subsequently cause ego depletion. The consequence of ego depletion is when there is a loss of self-control, the effects spill over to many domains. For instance, dieters who have a restrictive diet eat more when depleted. Social drinkers consumed more alcohol after a difficult day where they exerted self-control.
Similarly, performing complex cognitive tasks, such as math, changing one's behaviour to improve health, have been found to be depleting. Research suggests that Depletion does not affect intentions to act but instead leads to reduce behaviours. The perception of time changes, there is an increased motivation for short-term rewards, which hampers the ability to resist temptation.

However, ego depletion operates in two ways. One focuses on motivation or expectations, suggesting that people have certain beliefs on how self-control works. Managing expectations setting realistic ones seems to help alleviate burnout and ego depletion symptoms. Another way is implementation intentions, automatizing behaviours. "As soon as I feel stressed, I will do some breathing exercises to calm down."

Physiological markers are also essential when it comes to self-control. Recent evidence links self-regulatory resources with the molecule glucose. The brain uses glucose for several cognitive tasks, critical thinking, decision making, reasoning etc. And the central nervous system, prolonged activity in the sympathetic nervous system (fight or flight response) depletes someone's resources. Therefore, rest and replenishment are essential.

Human autonomy and flourishing Fundamentally, human beings have always had the psychological propensity for growth, inte...
13/02/2022

Human autonomy and flourishing

Fundamentally, human beings have always had the psychological propensity for growth, integrity and wellness.

Yet, many approaches seem to deviate from these inner propensities if we view how society functions today—instead, the focus on external contingencies that shape expectancies and behaviour. I attempt to explain human motivational processes from an organismic point of view in which people are intrinsically motivated and growth-oriented as a central focus.

Depending on the context, motivation can spiral between extrinsic and intrinsic propensities. or put it otherwise, autonomous or controlled motivation.

In terms of intrinsic motivations where an individual feels engaged with the task, is self-determined, and meets their basic needs. These basic needs are competence, where an individual feels self-efficacious in completing a job. There are some levels of competition among peers, but they are perceived to be positive. Such that the individual can attain growth from competing with others. Relatedness is the need to feel connected and valued as a member of society and autonomous to experience self-determined and purposeful behaviour.

In contrast to intrinsic motivations, extrinsic motivations appear to involve an activity that leads to a separable consequence. The goal is separate from the action itself. Tangible rewards and external punishments are some examples of extrinsic motivations. People driven by external forces often give up on the task and feel controlled. They think that the task is controlled by those who impose those goals/ contingencies. However, there is hope in how extrinsic motivations can turn intrinsic. It has to do with relative autonomy, competence and relatedness. These three basic needs need to be satisfied for someone to feel volitional in their behaviour: a coach, therapist, trainer, nutritionist, and other professionals in health and fitness can fulfil the above basic psychological needs by helping individuals understand where they are in terms of their goal. Set realistic goals, manage expectations, identify priorities, values and link them to their goals.

Often people confuse what motivation means. It's multifactorial. There are intrinsic and extrinsic motivations; the form...
07/02/2022

Often people confuse what motivation means. It's multifactorial. There are intrinsic and extrinsic motivations; the former means internal drives that align with one's goals, priorities and values. Sense of autonomy, competence and relatedness are also prerequisites of intrinsic motivations. The latter, extrinsic motivations, are driven by external factors such as environmental constraints, rewards and social persuasion. They are unsustainable, but people depending on the context, go along this continuum from extrinsic to intrinsic. Or sometimes, they never reach intrinsic motivations. All these motivators are task-dependent.

One good example is exercise. Trainers, coaches, physical therapists may identify with training and have training as a priority; they may seem to have discipline, but you should also know that they may be undisciplined in other areas of their lives.

On the other hand, some people who may be undisciplined in exercise may have discipline in other areas of their lives, such as business, family etc.

Therefore, the role of a coach should be to support individuals and act as a leader in terms of motivating clients to reach their goals. And help them become autonomous over the long term. Meaning, develop intrinsic motivation.

How can someone increase self-efficacy ( confidence) in a specific task? Self-efficacy is the confidence someone display...
03/02/2022

How can someone increase self-efficacy ( confidence) in a specific task?

Self-efficacy is the confidence someone displays in accomplishing a task, which makes it a critical variable for motivation. Often, people blame that they lack the motivation to perform a task. But, in reality, they lack self-efficacy.

Informational sources of self-efficacy involve the following.

- Mastery experiences (interpretation of actual performances and learning outcomes)
- Vacarious (modeled) experiences. What are your sources of learning inspirationS?
- Forms of social persuasion
- physiological indexes. What is your physiological state? Are you in a state of fight or flight? Or a calm state? A state of learning?

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