Stages of Change

Have you ever heard of the “Stages of Change?” The stages of change refer to a behavioral process that develops over time. There are 6 stages of change that is involved when undecided or deciding to make a change for the better. For example, whether or not to start an exercise program, stopping alcohol abuse, gambling…, you fill in the blank. Prochaska’s Stages of Change consist of a precontemplation, contemplation, preparation, action, maintenance and termination stage. Each stage coincides with the next step but certain actions have to take place in order to make a successful transition to the next level of change. Below is a brief explanation of each stage and the appropriate actions to be taken:

· Precontemplation stage: At this stage a person might have thoughts of making a change but finds it difficult to making it happen. At this stage it might be a good idea to list the reasons why making a change would be good or not (pros & cons).

· Contemplation stage: At this stage the individual may feel the need to change but have little knowledge as to how to do it. But they plan on taking action in the next 6 months or so. At this stage it might be a good idea to take small steps towards change by tackling smaller task. For example, if your goal is to eventually stop smoking, start by talking to people who have stopped smoking. Ask what they did to kick the habit or look into support groups to help provide you with some direction.

· Preparation stage: At this stage, change begins. For instance, if you’re a smoker, you begin to take steps to stop smoking. In fact, you may even set a date where you will quit smoking all together. Also at this stage you may backslide and that’s ok. What’s important is to have a plan in place to get you back on track. For example, you may want to go back to the precontemplation stage where you listed the pros and cons. And that will serve as a reminder of why you decided to make a change.

· Action stage: Change has taken place and is sustained for 6 months or so.

· Termination stage: This is the final stage in which your change has been in the works and good habits are established & change is pretty much complete.

What’s important to remember during these stages of change is everybody has good and bad days. And there will be days when you need to pick yourself back up and keep going despite your falls. Always have a plan of action in place for the bad days such as friends, family or a support group. Set reminders in view as to why you decided to make a change. Having short and long term goals are important even when you reach the termination stage. It’s good to set goals that bring new challenges. Each goal that is achieved, will make you stronger mentally, physically and spiritually. And it’s that strength that will get you through future challenges and set the stage for new aspirations.

What to look for in a personal trainer.

I want to take the time and address what to look for if you plan on using a personal trainer. This past year I have had four clients who have had personal trainers that either injured them in the workout, did not return calls, lacked expertise or did not do a good job assessing the client prior to any workout program. I will try not to be biased but I will do my best to give a general idea as to what you should look for in a certified professional trainer. And I do stress professional. First of all, the trainer should be educated in his or her line of expertise. In other words, if you have an injury that you have recovered from through physical therapy; your trainer should be knowledgeable and professional enough to work with your PT. And implement any exercises that are recommended by your PT into your workout, if needed. Also if you’re a part of the older population and suffer from conditions such as arthritis, osteoporosis or another health condition, you should be working with someone who is familiar with special populations. Don’t be afraid to ask the trainer if he or she is experienced, CPR certified, types of trainer certifications (make sure they are reputable), educational background or ask to talk to the trainer’s current or previous clients. Also at your first training session your trainer should be assessing your current fitness level. This will help to customize your program to meet your needs. Also it can be used later as a comparison to your previous readings to make sure your progressing. Flexibility should be tested, current health and medical history should be noted, cardiovascular endurance, anthropometric assessment (body weight, lengths circumference etc…). You and your trainer should be working together to set realistic goals and he or she should be providing you with nutritional guidance.

Accountability is essential and your progress should be tracked on a regular bases to make sure long and short-term goals are being reached. Also, your trainer is your paid guide to better health and they should be giving you 100%, anything less is unacceptable. He or she should be a good listener as well as understanding to what your needs are. You should not be intimidated by your trainer to not speak up about your program. For example, if a certain exercise is not working for you, tell the trainer why it should be adjusted, perhaps they may need to educate you or vice versa. And lastly, there is a fine line in the words, “no pain no gain.” You should not be feeling sharp, shooting, or pulling pains in your workout. These symptoms are abnormal and it's your body telling you to stop before further damage is done.

I have been in the health & fitness industry for over 14 years and I will not hesitate to provide my clients with my credentials as well as references if needed. My job is to help you reach your health goals and with that, we're both satisfied.

Running may be good for your knees

Running may not be so bad on your joints after all! New findings in Medicine & Science in Sports & Exercise says, physical activity, including running can help strengthen joints. In fact, this is the same type of exercise that is considered weight bearing (running and weight training) which will maintain and build bone density. Nicholas DiNubile, MD (orthopedic surgeon) says people have the idea that their knees have a set amount of miles like car tires and after that, that's it. If anything they will adapt to the stress of physical activity and this will result in stronger joints, muscles and synovial fluid which nourishes cartilage. However, not everyone has the genetics to run. Some people may be genetically more susceptible to joint damage compared to others. If your having difficulties with joint pain you may be running too many miles or you might not have the proper running shoes. Also consider stretching regularly and doing exercises to strengthen your core, hips and legs. This will allow your muscles to better stabilize your body when running. Lastly, be sure your getting sufficient calcium to help strengthen and maintain bone health and always listen to your body. If your knees ache allow yourself time to rest or try running on a surface that has less impact on your joints such as grass or treadmill. I personally am a runner at heart and had my share of knee pain from classic runners knee (tendonitis) to iliotibial band syndrome. But with the right shoes, switching up the terrain and scaling back my miles, I always manage to get back to a running start.

Women's Sexual Well-being

This week’s blog is about women helping to redefine societies definition of beauty and it’s about being comfortable with our sexual well-being. To do this, we have to know our bodies. This blog is strictly for educational purposes. Although this topic is about women's sexual well-being, men are free to read on. Keep in mind there is sensitive subject matter being covered. I have been wanting to blog about this topic for the past year but I knew I really had to do my research and I wanted it to be done tastefully. In addition, I decided to take a women’s personal health class over this Summer and it has been quite enlightening. But I can also say I may not agree with everything I was taught, still I had an open mind and felt I learned a lot.

There is so much to cover on this subject so I may do a series but I'm undecided at this time. For those of you who are uncomfortable with this subject you don’t have to read this but I do hope you keep an open mind and not be ashamed of your body.

In our society today women face many challenges but one of the biggest challenges is our appearance and sexuality. In fact, there is such a double standard for women and how we are supposed to look that we have become uncomfortable with our bodies and sexuality. This is based on what society tells us. What is important is that we set aside, “societies norms” and really look at ourselves for the beautiful person we are. Beauty in my opinion is not defined by skinny, blonde, tall, long legs nor how sexy we can dress to prove that we are beautiful. Beauty is how you view yourself and it comes in all shapes, sizes and colors. I would also say that one of the most attractive features we women can have is to feel good about ourselves regardless of our body type, the color of our skin or what we wear. Granted cute clothes are icing on the cake but the real cake is how you feel about yourself. And how you view yourself will determine how others view you.

I really want to stress that being sexy is defined more than one way. It’s how you feel about yourself and not society telling you that you have to look like a model on a magazine cover. It also means being comfortable with our sexuality and knowing what pleases you. In fact, you should know your body well enough to not be afraid to express to your spouse what turns you on. If your not sure then you need to spend time finding that out.

Women unlike men may require more to become sexually aroused and something’s may make this a little more challenging but not impossible. For example, women who are menopausal or have difficulties with lubrication during intercourse, may want to buy an over the counter lubricant such as, Ky-jelly which is a water based lubricant. Another product to try is Zestra. Zestra is a non-prescription herbal-based oil that can provide lubrication by helping to increase blood flow to the vaginal area increasing arousal (Alexander, Berger 2005 p. 202).

If foreplay is not a part of your romantic routine with your spouse, it should be. Foreplay allows both you and your spouse to be connected and discover new techniques. Women can be stimulated in different ways and that's up to the woman to express that to her spouse. For instance, you may or may not have heard of the “G-Spot?” This spot is medically termed as the urethra sponge and it’s the erectile tissue that is surrounding the urethra. This area is located in the same surrounding area as the clitoris. The clitoris is another area where women can be sexually aroused. The urethra sponge (G-spot) is also described as the female prostate (Alexander, Berger 2005 p. 196). The urethral sponge is made up of blood vessels and glands and it can produce a fluid that is similar to what is produced by a male’s prostate. This spot can be found 2-3 inches inside the vagina toward the pubic mound. Being that it is above the front wall of the vagina, you or your spouse can find it by curving your fingers into a “come here” position. This area can be explored by massaging or pressing the area. By doing so it may feel like you have to urinate but then it may produce a pleasurable sensation, which may cause ejaculation (Alexander, Berger 2005 p. 197). Not all women experience this and it may take time or it may not work for you. Just think of it as another area for you and your spouse to explore to help increase your sexual pleasure.

In closing, what is important as a woman is to feel good about yourself, know your body and realize that your are beautiful. Beauty should be defined by you and not by a magazine cover nor what you see on the television. We can be our worse critiques but we can also be our loudest cheering section. Our bodies are beautiful no matter what size dress you wear or the color of your skin. I hope you take the steps to help women all around the world, redefine beauty as loving ourselves for who we are on the inside and outside and kick societies definition of beauty to the curb;-).




Alexander Bell Ruth, Berger Pamela, et al. Boston Women’s Health Collective: Our Bodies our Selves. New York, NY: 2005. Touchstone

Can caffeine increase the use of fat for fuel in the muscles?

Prior to athletic events that require long term energy some(not all)cyclist and endurance athletes will consume caffeine to help with fat burning for fuel. This practice may not be safe but is done to increase the use of fat used for fuel in the muscles. In order for this to occur, it will depend on the amount of fatty acids released from adipose stores into the blood supply. Athletes will attempt to increase the release of fatty acids into the blood by consuming caffeinated beverages. This practice does work successfully by increasing fatty acid release from adipose depots thus allowing the athlete to more efficiently use fat for energy in the muscles. Keep in mind that when competing this practice is considered illegal under the National Colligate Athletic Association if the amount of caffeine in the blood exceeds the equivalent of 6-8 cups (8oz.per cup) of coffee. Other risk that are involved with this type of practice are high amounts of caffeine can affect the heart negatively by increasing blood pressure, heart arrhythmia and cause blood glucose levels to drop. People who are sensitive to caffeine should avoid this practice.

In my opinion, I don’t recommend this. In fact, good old fashion hard work will not only suffice but also give you a sense of accomplishment and self-efficacy.

What are you afraid of ??

I just returned from being on vacation so I thought I would use this week’s blog to highlight some interesting parts of my trip and it’s not what you may think. In fact, I thought I would talk about fears. We all have fears whether it’s the fear of the unknown, being in small dark places, getting lost, you fill in the blanks…During my trip, I managed to face a few of my personal fears and the good news is, I actually survived it;-). My plan was not to become a dare devil while on vacation nor was I remotely thinking about overcoming any of my fears. In fact, it just happened. On several instances I faced my fear of heights, wild animals and the fear of the unknown all in 2 weeks. When it comes to heights, I’ve always had this mental image of standing on the edge and falling off. But so far that has never happened. But the thought makes me go into a minor panic attack. I have learned that one of the ways to face your fears is to confront it. This is known as “flooding,” in psychological terms. One morning my family and I decided to go on a “easy” hike up to Rancheria Falls in the Sierra’s. The hike would have been fine if it were not for the snow that covered most of the trail making it difficult to find. The snow was so bad in some areas, that the trail became less of a hike and more like climbing through snow on the edge of a cliff. This quickly brought my mental image of standing on the edge and falling off into play, except this was not a mental image but reality. Thinking back, if I had known this, I may not have had the courage to go on the hike. In the end, the reward was great and the 150 ft falls was beautiful and I was proud of myself. Strangely enough, part of me enjoyed the intertwined emotions of being fearful (adrenaline) and euphoric from the grueling hike but yet accomplished.

The next day my family and I planned another hike around lake Florence. While driving through Kaiser Pass, I was blown away by the beautiful granite rock. So I decided then and there that I wanted to stop the car and start climbing, so I did. My spur of the moment adventurous endeavor sent me scaling 75 ft up a roughly 100 ft climb. I was doing great up until I decided to look down, that’s when my fear of heights froze me in place. And to be honest, I thought to myself, “what the hell was I thinking, there’s no way I can get down.” My son and husband looked up at me and said, “Are you coming down?” My response was, “I can’t…I can’t move!” I felt my heart beat 100 miles a minute and I felt like I could not get any air into my lungs fast enough. After several minutes, I regained my composure and took several deep breaths and thought to myself, “if I’m going to die, at least I’m doing something I enjoy.” After I entertained that thought, it was like I faced the worse thing that could happen. As strange as that may sound, it was a sense of relief for me and I was able to be more level headed and I worked my way down the rock. When I made it to the bottom, I found myself again somewhat enjoying those emotions of fear, euphoria and the sense of accomplishment when I was done.

After a few days we planned another hike but this time it was Kings Canyon. Again I had no plans of facing any fears but half way into our hike we encounter part of the trail being a foot under water, which does not seem so bad. But my problem was how long does this go on and how cold is the water? Without too much more thought, I took my shoes off and keep going. After a few seconds that water became excruciatingly painful, I almost turned around but my drive to see Roaring Falls and thinking to myself that the water was warm and not cold, kept me focused. And in the end, the fear of the unknown did not result in anything bad happening, it was just a fear that I overcame. I also found myself romancing the feelings of fear and accomplishment once again.

As we drove along deeper into Kings Canyon, I felt compelled to stop the car to get a closer look at Kings River. I was lost for words and mesmerized by the raging river. With all the rain we’ve had this past season, the river was practically overflowing. My imagination began to wonder, how could anyone ever survive after falling into the river? It would be impossible, which is all the reason why this river should be feared and respected. Kings River is beautifully violent and is nature at its rawest and it has my utmost respect.

Once again I faced my fear of heights head on by taking a ¼ of a mile hike up Moro Rock. Moro Rock entails a climb up 400 steps that ends at 6725 feet. I was fine making my way to the top of the stairs up until I looked over the edge. After that I started to feel my body freeze up, I couldn’t catch my breath and the thought of going over the side made me want to curl up into fetal position. After few seconds of entertaining my worse thoughts, I regained myself and made it to the top. This was my biggest challenge and I told myself when I get to the top I will raise my hands in victory. Long story short, I did raise my hands for .2 seconds and they quickly came down. I also felt relieved to talk to a woman from France who suffered from acrophobia as well and she too was facing her fear. Again I faced my fears and made it out alive and I enjoyed the feeling of accomplishment.

On the last Friday of our trip we meet up with some family members to enjoy the rest of the sights together. And I remember my brother-in-law saying that he hoped to see a bear along the way so he could get some photographs. And I responded and said, “I don’t think that will happened since there are so many people sight seeing.” Needless to say, we encountered not only a bear but also a mama bear and her cubs several feet away. My first thought was, I couldn’t believe my eyes! I’ve never seen a bear and what are the chances of seeing the cubs as well. My second thought was, perhaps my brother-in-law could do some wishful thinking regarding the lottery? All joking a side, the bears were amazing but with all the spectators viewing the mama bear and her cubs, she was not happy. And to top it off there were people doing stupid things to get the bears attention. Clearly the bear began to feel threatened and acted out in away that showed it. All the time, I keep my distance and took some pictures but I knew it was time to let nature alone, so we left. Oh before I forget, I also encountered a few snakes along the hikes and that is another fear of mine. But in the end, I survived that as well.

So, what are your fears… and do you intend to face them? If your worst fear or fears crossed your path, what would you do? Speaking for myself, I plan to face my fears head on and not run away. I can also say from each fearful experience, I’ve discovered a different part of me. I know what it feels like to feel completely helpless and out of control and for me those are not good feelings since I’m a control freak. I’ve also learned what it’s like to be broken and made stronger and because of that, I would do it all over again;-).

Facts About Coconut Water.

I’m sure you've heard all the hype regarding coconut water but does coconut water really leave up to all the hype? I personally am a fan of anything that has coconut in it including coconut water. Coconut water has been touted as being able to boost your immune system and help with digestion. It’s also been said that its hydration benefits compared to water are superior because of it natural content of electrolytes. Here’s what I do know about coconut water. Coconut water is a great hydrating beverage during and after physical activity. Some athletes may prefer other electrolyte beverages that contain a higher amount of sodium for sweat loss or coconut water that has been fortified. Coconut water without additional fortification will lack it some electrolytes. Coconut water naturally does contain a good amount of potassium and is low in calories but it also can vary in ingredients. Some brands add additional herbs, vitamins and minerals for added benefits. In closing, coconut water overall is a good hydrating beverage but if you plan on doing extended physical activity (over an hour) you might want to consider drinking a performance drink that will provide a better balance of electrolytes for sweat loss or fortified coconut water.