MoveMe Fitness

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07/02/2024

NEVER ASK YOUR DOCTOR about these two things:
1. DIET
2. EXERCISE

What? If you asked most people about the keys to good health, the response would likely be, “diet and exercise”!

Medical schools typically involve fewer than 12 hours of nutrition education and even less for exercise. This glaring shortfall is being addressed by some med schools, but without much success. Many doctors pursue self-education on their own knowing that each contributes greatly to overall health.

Doctors are amazing at what they do (medicine and surgery) but shouldn’t be expected to know “everything”. But we often treat them like they do. A wise doctor will refer you to a specialist in these areas. Consider a Registered Dietician (RD), Physical Therapist (DPT) or experienced Personal Trainer (CPT).

I am a personal trainer, but honestly, you gotta be careful and ask a lot of questions before you hire one. Some have training and experience well beyond the title of “certified personal trainer” and others read a book, pass one test, and voilá, in a few months claim the very same title of CPT.

The RDs and DPTs have TONS of education with extensive training that often takes 2 to 4 YEARS of rigorous training (similar to a medical doctor).

Again, I’m not bashing medical doctors. But understand who you should be consulting for the issue you wish to address.

(see “How Nutrition Education for Doctors is Evolving” Dr. Jaclyn Albin)

I DARE YOU TO EAT 100 cal of SPINACH. Can’t be done. Below is a very large mixing bowl of spinach (5 “servings” = about ...
06/26/2024

I DARE YOU TO EAT 100 cal of SPINACH. Can’t be done. Below is a very large mixing bowl of spinach (5 “servings” = about 50 calories). Add two grilled chicken breasts, 6 large strawberries, 1/2 an apple, Skinny Girl strawberry viniagrette (delish 10 cal) 1oz shredded chese. This is a BIG meal. UNDER 500 CALORIES! Not crazy about eating salad for a meal, BUT WHEN I DO SALAD, I pig out!!!

FOG EATINGThe American Journal of Clinical Nutrition examined dozens of studies that compared how much food people ate w...
06/06/2024

FOG EATING

The American Journal of Clinical Nutrition examined dozens of studies that compared how much food people ate when they were in front of the TV versus when they weren’t.

RESULT? People who ate while watching tv ALWAYS ate more.

Have you ever sat down with a bag of chips to watch Friends reruns (or cat videos) and P**F ~ 1/2 a bag, or more, disappeared before the second episode is over. You didn’t intend to eat that much!

Not only during the offending meal or snack, but throughout the day you are likely to eat more following an episode of what is called FOG EATING.

05/21/2024

WALKING

Most adults walk about half of the recommended steps per day.
TYPICAL: 3-4000
RECOMMENDED: 7-10,000.

Ever been stalked in a parking lot by someone trying to swoop in to your great parking space when you leave? WOW! Don’t be that way! Notice that others park in spaces furthest away even when closer spaces are available. Those people get it! They are finding ways every day to increase their daily movement activity.

While many experts see walking as a piece of the puzzle, they don’t see walking alone as THE way to actually get fit. For most people, more activity is needed than just walking, BUT it’s a very good place to start. If you are able to walk, you need to get really good at it, not afraid of it!

Mechanically and physiologically, there is ALOT happening when we walk. The list of health benefits is extremely long. So why not become a great walker and push your daily steps a little closer to the recommended level?

Finding a few ways to increase your daily step count is one super easy way to incorporate more movement into your daily routine. All other things remaining the same, adding 20 minutes of extra walking per day would burn off about 3 pounds in a year

You may be more ambitious than 3 pounds per year, but again, consider a little extra walking as a PIECE of the fitness or weight loss routine.

MOVEMENT IS OPTIONAL in our modern world of convenience. Once upon a time a large part of the day involved hunting and g...
05/10/2024

MOVEMENT IS OPTIONAL in our modern world of convenience. Once upon a time a large part of the day involved hunting and gathering food. Today, we make a single trip to the grocery store, or worse, order our food to be delivered to us.

Most jobs require virtually no movement at all other than repetitive typing, clicking, and staring at computer screens. Vehicles, elevators, and strip malls further minimize our movement.

Think of all the ways we avoid moving in our daily lives. I remember a day when we had to get up just to change the tv channel! (Thank goodness there were only 3 channels!) How many hours a day do you just sit without moving at all?

Our bodies adjust to what we do most. Movement is low on the list. But with over 600 muscles and nearly 300 joints, our bodies were made to move. We need to move. Every bodily system ~ not just muscles ~ are enhanced with movement.

So how do we compensate for this movement deficiency? Exercise? C’mon! Stretching for 10 minutes a few times a day or even exercising for an hour is not going to fix the other 15 waking hours of non-movement.

We have to incorporate more movement into our lifestyle. We have to find reasons to randomly move throughout the day. Every day.

When we move more it makes moving easier. It feels good to move. As we get comfortable with movement, we often seek more activity, like (gulp) intentional exercise! When we exercise, we become more confident moving so we don’t feel the need to avoid it! You can gradually sneak into this positive feedback loop one simple movement habit at a time. Pick one way to start moving more.

If moving causes you pain, there are ways to deal with that too. I can can address this in another post soon.

Hey! Did you even hear a word I said?! Stop scrolling and get moving!

THING 1 and THING 2 (Dr. Suess inspired advice)There isn’t a quick-fix for your health or fitness issues. Quit looking f...
05/08/2024

THING 1 and THING 2 (Dr. Suess inspired advice)

There isn’t a quick-fix for your health or fitness issues. Quit looking for the latest gadget, program or pill. Prepare for the long haul. Start small to ensure success.

Start with ONE THING. Something simple. Practice or accomplish it every day. When you are ready, take another step with your one thing by doing it a little better, or by making it a little harder, or simply by doing more of THING 1. Then find another thing (let’s call it THING 2). Continue working until you have mastered both of these things. What’s next? You guessed it ~ find your THING 3!

As each of these things becomes a habit, add another without letting go of the previous things. With modest and incremental effort, you are developing HABITS, building a LIFESTYLE, and creating unstoppable MOMENTUM that is moving you toward your health and fitness goals.

If you need some suggestions for your first thing, give me a shout!

04/30/2024

HOW MUCH EXERCISE IS ENOUGH?

For optimum health, a minimum of 150 minutes per week of moderate exercise is recommended OR 75 minutes of vigorous exercise. MINIMUM!

The BEST results occur with a combination of moderate and intense minutes of exercise each week.

Think of MODERATE exercise as something that results in an elevated and mostly sustained breathing rate = you could easily carry on a conversation but probably find it difficult to sing. Activities such as brisk walking, most weight lifting, lawn mowing.

With VIGOROUS exercise you are sweating and breathing is obviously labored - you speak only in single words or short phrases, not complete sentences (or gasping if you try!)

What % of people are actually meeting the MINIMUM amount of exercise suggested? Research says about half.

Don’t feel like you have to instantly jump into meeting the minimum standard all at once. Work up to it gradually. The direction you are moving toward a goal is more important than your rate of progress. Just keep moving forward! You will get there soon enough and are more likely to sustain your new activity level.

02/23/2024

PORTION DISTORTION

Average restaurant PASTA dish
1990: 500 cal Today: 1000 cal

Average STIR FRY dish
1990: 435 cal Today: 865 cal

BAGELS
1990: 3”/140 cal Today: 6”/350 cal

Even eating at home you can be led astray by the size of your dinner plate which has grown by nearly 20% since the 90’s!

NOT SURPRISINGLY, adult obesity rates in the U.S. are also on the rise
1990’s: 12%
Today: 40%

I NAMED MY DOG “5 MILES”so I can honestly say every morning I walk 5 miles.
02/22/2024

I NAMED MY DOG “5 MILES”
so I can honestly say every morning I walk 5 miles.

02/21/2024

MASTER THE MOTION
Whenever I put a new exercise into my routine, I always use very light resistance OR even no weight at all. I work on simply introducing the motion to my body. I think about perfect form, complete control, repetition and breathing tempo, and really feel what muscles are being targeted. I may do this for a week or two in order to teach my brain and body what perfection looks and feels like. I add more resistance only after I’m sure I’m doing it perfectly.

Go to any gym, anywhere, anytime and you will see a lot of folks using weight that they really can’t handle. The weight is controlling them instead of them controlling the weight.

A bigger dumbbell is not impressing anyone! Doing the exercise correctly and with the right resistence will speed your progress and prevent injury.

02/17/2024

CHALLENGE YOUR MS
(A Group Fitness class)

WHO? All MS warriors (spouse/caregivers are free)
WHAT? Exercise class
WHERE? Paws&Pals

WHEN? After next group meetin
(to be announced)
OTHER DETAILS
* 1st session FREE
* We will meet weekly with expectation of at least 1 additional workout on your own per week
* Strength, balance, mobility, functional movement
* $30/session OR $90/mo (cash/venmo/zelle)
* Accomodations for any fitness or mobility level
* Unlimited access for advice, coaching, facetime, encouragement

INSTRUCTOR Chris Arnold is a Certified Personal Trainer who has battled MS since 2006.

Address

13610 Hauser Street 108
Overland Park, KS
66221

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