Tag Archives: stress

Where Does Belly Fat Come From?

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Belly fat is both bad and good (yes, good!). Hoarding fat around the stomach is nature’s way of ensuring the survival of the human race during times of stress and unpredictable food intake. Why is the stomach the place it’s stored? Here comes the “good” part… Because fat in the abdomen is the most metabolically active fat. This means that just as easily as a little extra pudge can accumulate, it can be rapidly recruited for energy and burned off. When you think about it, it’s really quite clever. It’s like a squirrel tucking some acorns into the fold of its cheek for safekeeping. Our caveman bodies do the same thing. But belly fat accumulation isn’t just about what we eat and how active we are. Let’s take a look at some of the ways it gets put on our waistlines…

The Usual Suspects for Belly Fat

You guessed it; the usual suspects for belly fat include nutrition, physical activity and genetics. Let’s do a brief review…

Nutrition

This is perhaps the most obvious source of stubborn fat in the tummy. It should come as little surprise that sugary foods, trans fats, low-protein diets and alcohol can be detrimental when it comes to keeping off this kind of fat.

What You Can Do: Eat lower-sugar, healthy, natural and unrefined foods that are high in fiber or protein, and keep alcohol in check.

 

 

Physical Activity 

You’re more likely to get a spare tire if you’re sitting at a desk all day and doing little to get moving during your free time. This is fairly obvious. But, what’s less obvious is that just 5-15 minutes of movement in small segments throughout the day can truly help keep your metabolism and calorie-burning engine going. So, formal exercise isn’t always a “must” if you’re leading a truly active and healthful lifestyle. Although it certainly never hurts.

What You Can Do: Be consistent and realistic about your exercise habits and goals. One of the worst things we can do to our bodies is workout like a dog for two or three weeks and then take a month off. Equally taxing on our bodies and minds is setting unrealistic expectations for the kinds of routines we should maintain. Over-lofty plans for exercise do us no good if they end in failure and guilt. Decide how you plan to lead an active lifestyle and/or get in formal workouts. Make sure your plan is integrated into the rest of your life’s priorities and schedules to ensure successful commitment.

 

Genetics

Body shape, appetite and metabolism can be strongly influenced by genes.  Some people are prone to being more “apple-shaped” (i.e., retaining weight in the middle) while others are “pear-shaped” (i.e., retaining more stubborn, less metabolically active, but less dangerous fat in the hips and thighs). Leptin levels, a hormone that controls hunger and calorie intake, can vary according to a person’s genetics. Cortisol regulation can vary family-to-family and influence weight, too.

What You Can Do: If you’re trying really hard on the exercise and nutrition front, and belly fat still refuses to come off, then your genes may be at play. But, this doesn’t mean there is nothing you can do about to help your body. Focus on being holistic and putting more energy into the following…

 

The Sneaky Culprits of Belly Fat

Sleep

There have been lots of formal studies demonstrating the power of ZZZ’s on our health and weight. Both short and poor-quality sleep can lead to hoarding fat around the mid-section. Unfortunately, our busy-busy lives lend themselves all too easily to skimping on sleep, going to bed late and ignoring the snowball effect of increasing cortisol, inflammation and insulin resistance.

What You Can Do: Apparently, the later we go to bed the more we are skimping on deep, non-REM sleep, which occurs in the earlier part of the night. Pay attention, night owls! According to Time Magazine this is a serious problem that is linked to obesity and other health problems. So, go to bed earlier instead of only counting the total hours of sleep you get. Help yourself commit to this by creating a soothing bedtime routine for yourself about 45-60 minutes before you plan to fall asleep. Kids need a bedtime routine…and we do, too!

 

 

Stress

I can always tell I’ve had a few extra-stressful weeks because my stomach will start to feel a bit softer and fuller, even if I’ve been eating healthfully and exercising. Stress takes its toll on my body, and I know I’m not alone in this. Some people are more sensitive to stress than others by nature of their personality, goals and preferences, but none of us, even the most laid-back individuals, are 100% immune to its effects. Studies have shown that some women, with higher waist-to-hip ratios, may be more prone to the negative effects of cortisol production in response to stress than others.

What You Can Do: Sometimes we are in a stressful season of life and there’s not a ton we can do to move through it any faster. In these times, it’s especially important to care for your health through good nutrition, sleep and exercise so that the effects of stress on your waistline are minimized. Finding a relaxing or enjoyable activity to turn to on a daily basis can help release a bit of the tension and keep it from spilling over.

 

Gut Health

Brace yourselves…this one is pretty mind-blowing…apparently, there are different kinds of bacteria in your gut linked to obesity vs leanness, and overall gut health. In other words, obese individuals tend to have more of certain kind of gut bacteria that changes their energy absorption levels from food (i.e., causing them to absorb more calories from food). Say whaaa? This is part of the reason some experts blame baby formula for contributing to the obesity epidemic – the baby’s gut flora is not developed in the same way that a breastfed baby’s is and thus, energy absorption and overall inflammation may be different. This is also part of the push from some doctors who encourage both children and adults to use daily probiotics, to build up the good bacteria in the gut as a line of defense against a “hostile” gut environment and the damaging effect of processed and sugary foods.

What You Can Do: Probiotics can be expensive but worth it. You might be able to bargain hunt on brand prices online, or strike a better deal by buying them in bulk. Either way, search for a probiotic that has at least three of the five main helpful bacteria strains your tummy will appreciate: L. acidophilus, B. longum, B. bifidum, L. rhamnosus and/or L. fermentum. I have personally heard debate over whether the number of total bacteria in a supplement is important or not. Science is unsure just how helpful the total number is, but I figure it can’t hurt to have more. If you want to play it “safe,” I suggest a supplement with over 10 billion bacteria. For more information check out this article: How to Choose the Best Probiotic Supplement.

 

 

Hormone Changes

Here comes the miserable truth, ladies…menopause changes things. If you’ve been through menopause then I’m sure you know this firsthand. A dramatic drop in estrogen about a year after a woman’s last menstrual period triggers the body to shift from storing fat in the thighs and hips to the stomach. Gooooood times. There’s not much women can do to change the course of nature; HOWEVER…..

What You Can Do: Weightlifting is an excellent way to keep extra tummy fat and those pesky hormones in check. By increasing lean muscle mass, women can help their metabolisms stay sharp through peri-menopause and post-menopause. Bonus: Lower levels of estrogen might allow women to acquire lean muscle mass more easily in later age. With effort, of course.

Best of luck as you figure out how to battle the bulge! It’s something we ALL do throughout our lives so please don’t stress and feel like you’re alone, unattractive or unworthy if your pants are a little tight. No need to stress – just take action and express self-love through the process!

 

Yours in health and wellness,

Maggie

 

Stressful Life Events + Self-Sabotage

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Many of us have heard mention of the “five biggest stressors” in life, to include:

Death of a loved one

Divorce

Serious illness/injury

Moving

Job loss

Lots of people live out the truth that these experiences and even happy life events can bring unusual amounts of stress and uneasiness. Brides balk in the face of too many wedding-planning details and recently-promoted employees experience a sense of urgency and unrest as they work to prove themselves in their new role. Personally, in the face of major stressors – both the bad and good – I tend to self-sabotage. It’s something I’ve done for a long time and I don’t think I’m alone in doing this. But, as the years have passed, I’ve learned not to. In the spirit of openness and evolving in wellness, here’s a little insight into my life right now, where I’ve come from and where I’m heading, and how you might relate.

If you hadn’t already noticed, it’s been a little over a month since my last blog post. Since having a kiddo and writing two manuscripts, I haven’t been able to dedicate as much time to blogging, but I still make it a goal to get a couple posts out every month. So, why the recent delay? You guessed it. I’m going through one of life’s major stressful events; moving. My house hasn’t even hit the market yet and I’m already feeling like the process of buying/selling and moving to a new city is so dizzying that it should be over by now.

Past stressful events in my life have included launching my personal training career the month the American markets crashed in 2008, getting hit by a car in 2009, experiencing the deaths of loved ones, and moving after college to busy-busy Washington, DC from small town Charlottesville, VA. My stressors may pale in comparison to other people’s but they’re mine, and the ownership over my own drama and circumstances is what has helped me evolve into the woman, professional and mother that I am today. Here’s what used to happen to me when I got stressed…

When the markets crashed, I felt manic and the need to impress everyone around me, working double-time and internalizing other people’s misfortunes as my own. When I was hit by the car, I felt like I had to push as fast as humanly possible, turning on all engines and running on all cylinders, as if the harder I tried, the quicker I would physically recover and emotionally heal. When I experienced the loss of a close family member, I felt like it was my mission to work harder to prove that my life efforts were a worthy legacy. And when I moved to Washington, DC, I was too intimidated by the accomplished and city-smart colleagues and professionals around me to calm down and be unapologetically myself. As you can see, stress doesn’t slow me down. It speeds me up.

My inability to cope with stress has led to self-sabotage. The kind that isn’t intentional but nonetheless does a very good job of chiseling away at a person’s soul. I’ve seen the same kind of thing happen with countless personal training clients. People have sought out exercise as a means of escape, an effort to feel some kind of control as the world spins like a crazy twister around them. At first, it seems to help them. Over time, and without containment, it steadily wears them down.

This time around, on the frontier of the unknown and leaving my entire life from the past decade in Washington, DC with one large leap of faith, I refuse to repeat past mistakes. Wellness is about evolving. Figuring out how to better care for oneself in the many facets of the body, mind and spirit as each gently molds into new forms over time. Hence, no blog post for the past month and no pressure on myself to spit out new ones “just because.” I’m also not putting pressure on myself to tackle my crazy, sky-high “to-do list” this time (isn’t prepping one home for sale and planning contractors for another enough?!). Sending query letters to agents for my books shouldn’t be rushed just because I’d love to feel like all my big goals have been reached before leaving the area. Pushing myself to stick to my normal workout regime isn’t worth it when it takes too much of a toll on my already-taxed body. I swear, I’ve probably burned a million calories anyways, cleaning and running after my toddler to keep him from messing it all up! The things of the past, that I used to lump on top of stressful experiences, aren’t going to get the best of me. I deserve better than some unrealistic standard that I’ve set for myself. Self-sabotage has no place in this season.

Do you act as your own worst enemy at times, too? Other common forms of self-sabotage include:

People-pleasing

Addiction; alcohol, drugs, caffeine, overeating

Procrastination

Extreme Modesty

Dodging Emotions

Self-harm

These things may seem initially helpful to the person who is under stress but all of them are dangerous, even the ones like “people-pleasing” that don’t raise an immediate red flag like “self-harm” does. Somehow, a lot of us women tend to make things harder on ourselves during some of life’s most trying times. Instead of setting the bar super high or resorting to behaviors that aren’t helpful in the long run, here are a few things to consider trying to get you through turbulent circumstances:

1) Use exercise as a stress-release not as punishment

I see this happen ALL the time. Exercise is used as “punishment” without people even realizing it. They rationalize in their minds that if they can get into great shape to get up-and-over an ex-boyfriend or ex-husband that sadness can’t touch their hearts. They unknowingly make up their minds that because they lost their job, they must pound the pavement and hit the weights for hours every day, as though the harder they test their physical limits, the closer they will be to feeling invincible again. Exercise can build people up, but not when the intention behind the action is fraught with insecurity and a feeling of unworthiness.

2) Avoid over-caffeinating or drinking away your feelings

Sure, it seems like a good idea to push through the afternoon on a caffeine high and to unwind after a long day with a little wine buzz, but the more we repetitively consume these things in excess, or even in more-than-normal proportions, the more we tax our bodies. When our bodies get taxed, our minds get worn out, too.

3) Use food as comfort on occasion, but not all the time

I’m very different from some other health advocates out there who stick to the Whole30 Program or paleo diets year-round. I believe in eating healthfully most of the time, but I also strongly feel that food IS a very emotional experience. There’s no denying it. It’s part of our cultural and personal identities, and conjures memories and emotions. Enjoy a few comfort meals when you’re going through a tough time. It’s OKAY to emotionally eat once in a blue moon. Just don’t make a habit of it. For the record, I’m never going to only eat salads for a month. Not. Gonna. Happen.

4) Don’t let the bark be worse than the bite

Fear is a common reason for resorting to people-pleasing, procrastination, over-committing, and more. What if I’m not good enough? What if they don’t like me? What if my dreams don’t come true even why I try? If you hide “under a rock” and put off self-care, emotions and/or your goals, you’ll never overcome fear and you certainly won’t accomplish anything for your authentic self. For example:

My Situation: Afraid to hold back from blogging for a month while undergoing extreme stress. Fearful that people will judge me for not being committed enough. Guilt-ridden over not sticking to my commitment of producing content more often.

Action: No blog writing for a handful of weeks.

Result: Seemingly, no one has judged me, and I have had more time and energy for myself and my family during an important and unique time.

Bonus: No more fear.

5) Ingratiate YOURSELF

Too often, when life hands women lemons, we make lemonade, lemon meringue, roasted chicken with lemon and fennel, amaretto sour cocktails, and elderflower lemon cake (?!?!?). Instead of tasting life’s bitterness and adjusting to what that means to us, we try to make ourselves appear more likeable and put-together to everyone around us. Social media has only exacerbated this tendency. Been there – I tend to post way more often when I’m struggling than when I’m happy. Isn’t it time we ingratiate ourselves? What can you do to make yourself more likeable to the only person who truly matters – YOU?

These are just a few ideas for how to survive and stay healthy during life’s most stressful events. I will be trying to keep myself in check on ALL these fronts as I pack up my bags this summer and move on from the Washington, DC area after a decade of urban living. I may have experienced my childhood elsewhere, but I truly grew up after moving to DC. The people I’ve met – some of which are among the readers of this blog – have changed my life. But the relationships and the experiences are not over – no one said I can’t take my laptop and WellnessWinz with me! So, cheers to DC AND cheers to change!

Yours in health and wellness,

Maggie

When You Are Tired (of being tired)

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Our bodies respond to various types of stress in the same way. Relationship tension, work overload, screaming babies (experiencing this one myself, at the moment), physical injury and illness, spiritual disillusion, chemical exposure, improper nutrition, and more, all take a toll and deplete our hormones. Chronic stress can result in adrenal fatigue, a place no one wants to be and where being tired is the status quo. It’s not surprising that millions of people suffer from this every year, to include exercise professionals like me seven years ago.

Here’s what you need to know to help yourself get unstuck from the spiral of exhaustion and how to get back on track with your wellness.

What is Adrenal Fatigue?

Adrenal fatigue is a state of constant tiredness due to chronic stress overtaxing the adrenal glands. These glands impact hormones such as DHEA, epinephrine and cortisol, to name a few. Even sleep doesn’t seem to fully help people suffering from this type of fatigue. These people also have a hard time getting out of the bed in the morning (different from hitting the snooze button because it feels good), are tired all day, crave salty foods, have weakened immune systems, and have a difficult time managing stress in general.  For more information about the signs and symptoms of adrenal fatigue: Adrenal Fatigue Solution.

tired 2Should I Get Help from a Doctor?

If you feel that you’re suffering from a state of constant fatigue, you should do everything possible to set yourself back on the path of wellness. I know from experience that it isn’t always easy and that it takes a lot of dedication. Trust me though, it’s worth the effort. The tricky thing about adrenal fatigue is that it isn’t easy to diagnose, so much of the medical community will not readily recognize it as a condition, but this doesn’t mean you shouldn’t consult your doctor about it.

Addison’s Disease is a form of severe adrenal insufficiency (cortisol levels are extremely, dangerously low) that has been recognized for a long time by both doctors and insurance companies. Adrenal fatigue is a lesser form of this serious disease, where hormone levels may very well fall into a “normal range” during a diagnostic test, but may not be in an “optimal range.” For this reason, adrenal fatigue isn’t easy to pinpoint and insurance typically won’t cover treatment. Additionally, antidepressants and other medicines that a doctor might prescribe to treat some of the symptoms aren’t fixing the underlying causes of fatigue, which are generally related to lifestyle.

I’m no doctor, but I’m a health professional who can say with certainty that just because someone doesn’t have a full-blown disease, doesn’t mean they don’t need a little help. Even if your doctor says you’re perfectly healthy, if you don’t FEEL that way, you need to take responsibility and action. For example, if a person has been through a traumatic accident but isn’t clinically suffering from PTSD, she can still endure quite a bit of subsequent stress and anxiety that can add up over time, especially if there are other areas in her life about which she is chronically stressed or overwhelmed. Similarly, if a woman is overweight but does not meet BMI standards for being obese, it doesn’t mean she should sit back and suffer from less-than-optimal health. Taking control of your life is possible and beating chronic fatigue is too. With or without doctor’s orders!

tired 1How to Feel Energized Again

Treating chronic exhaustion follows much of the same protocol as naturally balancing our hormones. Here are some things to try…

Quality Sleep

Getting at least 7 uninterrupted hours of sleep every night is essential for your wellbeing. A consistent bedtime routine and regular sleep/wake times help your overall “sleep hygiene.” To promote a relaxing transition into sleep, limit screen time for 30 minutes before bed (and DON’T check your phone or other screens during the middle of the night!), do something relaxing for an hour before sleep, adjust the bedroom temperature to your liking, and avoid sleep-reducing foods like alcohol, caffeine, spicy stuff, and dark chocolate.

If sleep is evading you, try distracting your mind with 20 minutes of enjoyable reading, deep breathing, progressive muscle relaxation, a little stretching or a sleep-inducing snack like milk, bananas or turkey.

Specific Kinds of Regular Exercise

Regular exercise that isn’t too late in the day can help you sleep at night and get back into a place of feeling energized. I advise people suffering from chronic fatigue to avoid the following when it comes to exercise (at least until good, consistent energy has been reestablished for a while): HIIT workouts or anything that revs the heart rate up and down from near-maximal range, endurance performance training (marathon running or anything with extreme distances and hours upon hours of training involved), and aggressive weight loss programs.

Losing weight and exercising will certainly help you reduce exhaustion and balance hormones, but if you are already worn out, aggressive workouts and exercise goals can do more harm than good. Stick to a balanced routine of moderate cardio and resistance workouts for a while. It’s probably a good idea to cap your workouts between 30-60 minutes and to give yourself a couple days of light movement (i.e. walking, stretching, gentle swimming or biking) or full recovery every week to aid in overall energy restoration.

Healing via Nutrients and Nutrient Timing

Reducing the amount of sugar, caffeine, alcohol, dairy and processed foods in your diet and replacing them with whole, unprocessed, nutrient-dense foods is one of the best ways to fuel your body for adrenal recovery and hormonal balance. If you find that you are sensitive to any specific foods then avoiding them is also advised as this will help you reduce overall inflammation and stress on your body. Most people are aware that healthy fruits, veggies, fats, whole grains, and lean proteins are going to help their wellness; however, a lot of these healthy-eating people may accidentally mess up good nutrient timing.

Most of our daily energy and activity happens earlier in the day and gradually reduces towards nightfall. In American culture, a large dinner is a staple for the end of the day, but we need this energy from food earlier than we get it. “Front-loading” or eating more calories towards the beginning of the day and gradually tapering towards dinner and bedtime is a great way to get the energy from food when you need it most. This will help you stay fueled at the appropriate times of day and will keep your metabolism “awake.”

Other Lifestyle & Wellness Factors

It would be remiss of me to avoid mentioning that the social, emotional, spiritual, occupational, and intellectual components of your life that play into fatigue are important too. Unfortunately, there are too many factors to touch on in just one article, so suffice to say that if you’re overwhelmed or depleted in a certain area of your life, it’s important to be forthright and address it. It’s not always easy to get out of bad relationships or jobs, and it’s intimidating to confess spiritual emptiness and social isolation, but if we don’t meet these challenges head on, even proper sleep, exercise and diet may not be enough to help us feel great. We are WHOLE beings who need health, joy, love, faith and hope.

I hope you can feel energized and well for your entire life. It’s possible if you put in the effort, so never accept feeling less than you deserve to be! 

Yours in health and wellness,

Maggie

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The Heart of a Woman

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It warms my heart to say that WellnessWinz is officially one year old! Thanks to your support and continued readership, WellnessWinz has successfully published over 60 articles that…get this…have reached women in 112 countries to date!!!!!!!!! (Sorry, that deserved a lot of exclamation points.) Reaching this milestone has caused me to take pause and evaluate whether or not we, as women, are any further than we were a year ago. Are we? It’s an individual answer and one that I encourage you to explore for yourself. But first, let’s talk a little bit about the heart of a woman. What does she need most? What motivates her? What holds her back?

sunrise 3

According to research, women may be just as prone to cardiovascular disease (i.e., heart disease) as men, but, for different reasons. Women’s heart disease has been increasingly associated with psychosocial factors. In short, this means that risk factors such as depression, anxiety, exhaustion/fatigue, lack of social support, and stress can all threaten our health.

I don’t know about you, but this upsets me. It’s also another thread in the fabric of life which proves that the mind and body are connected. Our mental health impacts our physical health, and vice versa. Most of us understand this, but, does knowing convert to “doing?” Studies show it doesn’t…

The number one thing that women claim hinders them from “ideal health” is not cost, time, convenience, or their body weight (although those are high on the list), it’s self-motivation. Raising your eyebrows or, perhaps, nodding your head? Personally, when I first learned of this, I was stumped. While it makes perfect sense that only a desire from within can compel someone to take action for their health, it also confused me because of how many women tell me they are working towards improving their health.

sunrise 2

Why the discrepancy between what women are telling others and how they feel? Well, I can’t claim to know the full answer, especially as it may vary from woman to woman, but I can tell you my number one hypothesis. This is merely my opinion, but I think that a big part of optimal long-term health is about opening up our hearts instead of working to protect them.

I have worked with lots of people in the exercise setting who were restricted in their movements due to fear. Some feared reinjury while others feared trusting another person with their body. Ironically, those who feared injury often put themselves at greater risk by not moving as their bodies naturally desired to. The incredible thing though was that as soon as each of these people opened themselves up and began to trust, it was like the whole world unfolded before them. I witnessed people transform their bodies, careers and love lives all at once after shedding layers of defensiveness and self-protection. Oftentimes, they credited personal training for their newfound physical confidence…I, on the other hand, strongly believe it was because of them opening up their hearts.

sunrise 1

If you have been with me in this blog journey since this time last year then you may remember my very first post: “So much to do, so little time”. In this article, I mention polling women about their top health and fitness needs. Do you remember what was number one?! 2/3 of women said they need help managing stress. If you want to see the three tips I suggested for stress reduction, simply click-through and read on!

So, now we are here…one year later, and I ask you two very important questions:

What are you doing to reduce stress?

…and…

How can you open up your heart?

Yours in health and wellness,

Maggie

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Is Stress Bad…or Good?

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We long for straightforward answers, and so rarely get them. What will my future look like? What job will make me the happiest? What exercise and eating plan will make me feel the healthiest version of myself? So many questions that demand a black and white answer. But, most answers fall into the grey. Even the impacts of stress fall into the grey.

It seems that stress can be both bad and good, but since the scenarios of when and how stress can cause us to stumble are more abundant, we will look at a few profound examples of how stress can actually benefit us. These are what I like to call “slingshot” scenarios. They are challenging times that cause us to move backwards and presumably, lose ground on our goals.

If you understand the simple principle of a slingshot, then you know where I’m heading with this…a slingshot pulls an object back to maximal tension before subsequently propelling it forward faster and farther than it would have traveled on its own. The slingshot effect is awesome. Truly, awesome. Unfortunately, it’s not always fun to be approaching that maximal point of tension…and, if that point of tension is held for too long, the slingshot will likely break.

Is stress bad or good

So, is stress bad or good? Below we look at two examples from nature and human experience that suggest that stress in moderation doesn’t fit neatly into a good or bad category. Stress in moderation is a necessity. It helps us become more resilient. It helps us thrive.

Scientists decided to examine the life cycle of trees grown in a fully protected environment, “Biosphere 2,” compared with trees encountering the varying forces of nature. The scientists found that the trees in Biosphere 2 grew more quickly than the other trees. This seems great – remove environmental stress and the trees flourish. Well, not quite.

Although the trees grew quickly, they fell over after reaching maturity. In an article called The Necessity of Stress, Travis Brownley explains that the scientists came to realize the following:

“…a lack of wind in Biosphere 2 caused a deficiency of stress wood. Stress wood helps a tree position itself for optimal sun absorption and it also helps trees grow more solidly. Without stress wood, a tree can grow quickly, but it cannot support itself fully. It cannot withstand normal wear and tear, and survive. In other words, the trees needed some stress in order to thrive in the long run.”

We see a similar phenomenon when we move from nature to human experience. Alison Levine, team captain of the first ever American Women’s Everest Expedition, encountered the forces of nature on Mount Everest and shared her experience with the world in a profound Tedx Talks. The 20 minute talk is absolutely mind boggling. You will take away far more than you imagined in that short time. Alison brings our attention to the fact that an expedition up Mount Everest actually consists of a lot of time climbing down!

the summit

 One of Alison’s many amazing quotes.

Alison’s team had to hike ten days just to make it to base camp. After several days acclimating to Base Camp, her team hiked up the mountain to Camp 1 and then back to Base Camp. After this, they hiked to Camp 2, before returning once again to Base Camp. Then, they hiked to Camp 1, Camp 2, and at last, Camp 3. And then? Yes, they hiked all the way back down the mountain to Base Camp. Hiking back down after each moment of triumph, reaching a higher altitude, was necessary to acclimate, recover, and climb higher.

While hiking back down the mountain is an obvious example of the aforementioned slingshot effect, Alison also brings up another form of stress; slow progress.

Alison takes us through what happens at the Death Zone on Mount Everest. The Death Zone is at 26,000 ft. altitude, where life can’t be sustained. Thanks to important gear, and taking five to ten breaths for every single step taken, Alison’s team continued to climb towards the summit. Think about it – in order to survive, you have to take ONE step, and then FIVE to TEN breaths, before lifting the other leg. Alison jests in her Tedx Talks presentation, “so…if you ever think you’re having a slow day…” For real, Alison. For real.

Clearly, a slow application of stress can be vital for success. If Alison’s team had tried to face to the top, they would have experienced certain defeat. As it turns out, Alison was just 300 ft. from the top of Mount Everest on her first expedition when she had to turn around due to weather conditions. She returns and conquers the mountain, but she remains more changed from the climb than actually reaching the summit. 

Stress, powerful force

So, how do you deal with “stress in moderation” when it feels tedious and frustrating? Alison suggests what worked for her; focus on what’s directly in front of you and just try to reach that milestone. Once you reach it, find the courage to tell yourself that if you made it that far, then you can try to reach the next milestone, and go for it.

For Alison, and many of us, it’s hard to understand the future. And yes, that can be stressful. But, as Alison says, “Sometimes, I think, you don’t have to have total clarity in order to just put one foot in front of the other.”

Yours in health and wellness,

Maggie

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References:

https://travisma.wordpress.com/2013/12/12/the-necessity-of-stress/

https://www.youtube.com/watch?v=6hUybmqUVmM

 

 

“So much to do, so little time.”

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I ­surveyed dozens of women for WellnessWinz, inquiring about their top health and fitness needs. In general, the answers that I anticipated would be popular rose to the top (toning, weight loss, yoga, Pilates, endurance) but one answer that I didn’t expect grew legs and raced ahead of the rest: stress reduction. Yes, that’s right. About 2/3 of all survey respondents indicated that they need help managing stress.

For all you ladies who feel like you’re in a pressure cooker 24/7, I can empathize with you. I get it. My “To Do” list runs miles and miles long every day. Yes, I have had those moments too; moments your heart is racing because you feel like there just isn’t enough time to pick up dry cleaning before dinner or to hit the gym long enough to exercise and stretch adequately.

We will never change that there are only 24 hours in a day. We will never be able to completely forgo a night’s rest (although many have tried, failed, and hoped for a better result in the future). We will never change the fact that as women we wear many, many hats. But what we can change is our attitude.

A study conducted by the Harvard School of Public Health, NPR, and the Robert Wood Johnson Foundation, “Burden of Stress in America Survey,” found that more than half of survey respondents didn’t take steps to reduce their stress even though they were given expert suggestions to do so. Proven stress-busters included regular exercise and getting a full night’s sleep. Does this sound familiar? Do you avoid simple healthy habits because you prioritize every other item on your “To Do” list first? Chores and tasks can wait until tomorrow. Your health can’t. Here’s why…

An article written by Deborah S. Hartz-Seeley for the Miami Herald shared important information from the American Psychological Association:

“Chronic stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide. And more than 75 percent of all physician office visits are for stress-related ailments and complaints.”

Isn’t that incredible that so many of our physical ailments can actually have stress as their root cause? I believe it. Even as a child I would somaticize stress. This means that internal stresses would physically manifest themselves. For example, for one period of time I would churn my stomach. Another time I had an eye twitch. To this day I have to be aware of what discomforts in my body might be linked to stress. I have to take a step back and evaluate whether I’m living in balance for my mind, body and spirit’s needs. And, I have to evaluate my attitude.

The majority of women are also very sensitive. In fact, women are more prone to stress than men. Although we can tolerate more pain than men (yes, it’s true, evolution is giving us a leg up for childbirth), our bodies can’t tolerate more stress. So how come we have a propensity to pile the stress on?! Ladies, we all need an attitude adjustment.

We will continue to drown in our own negative self-worth until we accept that perfectionism is overrated and that we’re not failures if we don’t get every single thing checked off our domineering task lists. We will continue to internalize stress until the backup of it in our systems puts so much pressure on our health that it begins to deteriorate. I think we deserve better than that. Don’t you?

I challenge you to do three things this week:

  • Put the things that satisfy your health at the top of your “To Do” list – you will notice that once these needs are met you have more energy and abundance to share.
  • Catch yourself in moments of feeling guilty for not being able to accomplish everything – take a second at this time and verbally or mentally remind yourself of things you have done and why they were important.
  • Write down the #1 thing you are putting negative pressure on yourself about. Read what you wrote and then tear it up. Take a deep breath. Let it go. Do this every time you feel anxious again.

Thanks for sticking with me through this discussion, ladies! I bet most of you thought I would talk about fitness…

‘Till next time!

Yours in health and wellness,

Maggie

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References: 

http://www.miamiherald.com/living/article1961770.html

http://www.rwjf.org/en/research-publications/find-rwjf-research/2014/07/the-burden-of-stress-in-america.html