Cleaning Your House

Yesterday I had this random thought that exercise and eating right is just like cleaning your house. You always have to clean your house, it's not like you can clean it really good one time and then never do it again. Exercise is the same. We all may have our goals of getting down to a certain weight or dress size but once we're there exercise and eating right can't stop.

what FEAR really means

FALSE EVIDENCE APPEARING REAL

I may be brilliant but I can't take credit for coming up with this acronym. I stole it from a friend who stole it from a psychologist. I like it though, because it's so incredibly true. How many times do our brains trick us into thinking something is reality when it's absolutely not? Here's some instances I've brainstormed:

1. Eating Healthy. The 1000 calorie salad from Applebee's that appears very healthy.
2. Exercising. Walking 30 minutes=burning a mere 100 calories and justifies eating an extra serving of dinner which=an additional 300 calories; a 200 calorie gain.
3. Our brains saying, "I'm not strong enough to continue persevering through the hard times to reach my goal."-WRONG
4. Our brains saying, "It's too difficult to lead a healthy life. Working out and eating well is just not for me."-WRONG!
5. Diet soda. It really isn't that bad. I can still lose weight and hold onto bad habits. After all, I need those bad habits because they are what I know.-WRONG!

Lastly.....


You must do the things you think you cannot do. (I love this!)
-Eleanor Roosevelt


Only when we are no longer afraid do we begin to live.
-Dorothy Thompson

Plug

Of course, every now and again I will promote one of my programs...and this is a good one!

This Fall I'm excited to announce the debut of "Group Personal Training for Women"

This small group training especially for women offers everything a one-on-one trainer gives but in a small group setting with support, encouragement and laughter. Workouts are actually FUN but offer a challenge. The class is jam-packed with everything you need to be successful in obtaining your weight-loss/health goals. We'll start every session off by getting your baseline measurements, body fat along with some fitness testing to see where we need to go. From there you'll be equipped with motivation and accountability each time we meet. You'll even receive my suggestions for "out-of-class" exercises to maximize your results putting you on a fast track to weight loss. Most of my clients see 1-2 pounds per week of weight loss if they do everything I suggest-as it's all about the follow through! This class is also perfect for "leaning up" as a majority of the class is designed as a females weight training program.

Classes begin September 2nd and meet on Tuesdays and Thursdays at either 9:30am or 5:40pm. I would suggest signing up early as I anticipate these classes to fill up quickly!

You'll have to go to the Liberty Community Center in order to sign up but to view the class, click here.

Feel free to email me with any questions.
froehlich.mandy@gmail.com

Stayed Tuned: find out what FEAR really means later this week

Have a Happy Monday!!!!

Preserve your Body

One of the reasons I love Dr. Oz is because he works to help educate and motivate us to "preserve our bodies." Think about it, most doctors help us after our bodies have failed. We go to them to help us when we're sick or in pain. Then get a pill or some easy fix to stop the symptoms. Hmmmm...What's wrong with this picture? Of course I understand that we're all going to have ailments that we have no control over, that's different, I'm not talking about those situations.

It's called preventative health. When I was working through my graduate studies, I spent a year observing, researching and surveying women on why they exercise. What are their intrinsic motivations to exercise? I looked at women of different age groups; under forty and over forty. I found that women in both categories (with great thanks to the media) exercise first and foremost to look better. The interesting piece of my research was that a major reason women over forty also exercised is to better their health. Women under forty weren't nearly as concerned with this aspect but rather, exercise offered health as an "added benefit."

Here's some things you can do to better preserve your body:

1. Enjoy the Sun to get Vitamin D (around 15 minutes a couple times per week)
2. Avoid Trans Fats
3. Eat Whole Grains
4. Nourish your body with fresh foods
5. Move your body by doing something you enjoy

Stress and Aging

According to Dr. Oz, the number one aging factor is stress. Ironically, the number one stressor most all of us face is money. It's also the number one cause for divorce. Money is something we all need to survive, a source of fun and pleasure, but on the other side, the love of money is also known as the root of all evil. How can we avoid the stress that money inevitably brings and ultimately reduce the stress in our lives to slow the process of aging? This is no suprise to my regular readers but I think Dave Ramsey has it right. His program is designed to help anyone get out of debt and build wealth.

The Baby Steps

1. $1,000 to start an Emergency Fund
2. Pay off all debt using the Debt Snowball
3. 3 to 6 months of expenses in savings
4. Invest 15% of household income into Roth IRAs and pre-tax retirement
5. College funding for children
6. Pay off home early
7. Build wealth and give!
Invest in mutual funds and real estate

Lastly, here's a great 3 minute video I would encourage everyone to watch. It's all about checking your math and disproving a very popular myth.

Check your Math Video

This is something I'm very passionate about: living stress free and planning for the future both physically and financially. I think in the long-run if you do these things you'll live longer and happier. It's all about shifting from filling short-term pleasures to obtaining long-term peace.

Graston

This summer I've been training for the Nike Women's Marathon. I'm trying to train to run my first ever marathon. It's been a lot of fun but also a lot of headaches. My body hasn't been cooperative with all the miles I've wanted to put on it. I've been struggling through an IT band contracture since the end of March. The IT band contracture causes pain in my knee only when I run-yuck! Just over a month ago, a very special client of mine, Johnna, told me about Dr. Kucera.

In just 2 treatments my knee was much better. The reason I can keep going is due to the Graston Technique she uses. I also love going to her because she's had the same issue when she was training for a marathon. I love that she's so healthy and into exercise. I feel that's something very rare-a doctor that lives what she tells her patients. I really value that. Lastly, (as I could go on and on) I really like Dr. Kucera because she really listens to what I have to say and she asks tons of questions to get to the root issue in order to solve your problem. I feel like she truly wants me to get better!

I want to share what exactly the Graston Technique is because it can help many ailments, including but not limited to: Adhesive Capsulitis, Ankle Sprains, Back Pain, Canal and Foraminal Stenosis, Carpal Tunnel Syndrom,e Fibromyalgia, Hamstring Sprain/Strain, Headaches, Hip Pain, Iliotibial (IT) Band Syndrome, Knee Pain, Neck Pain, Patellar Tracking Disorders, Plantar Fasciitis, Postural Imbalances, Rotator Cuff Sprain/Strain, Spondylolisthesis, Tennis Elbow, and Wrist Pain.


Graston Technique is a method used to detect and treat the changes in fibers of our muscles, fascia (covering of muscles) and other soft tissue such as tendons. Changes in fibers typically occur from either a trauma, repeated misuse of our joints and muscles, simple everyday activities, or even by our poor posture day after day. Fibrotic changes are much like tiny scars that begin to inhibit function of our joints and muscles and ultimately cause pain. By using specific stainless steel tools, this technique stands out from other manual methods like massage, active release or trigger point therapy. The tools make it possible to detect the changes on a more subtle level. These are often things that practitioners can't feel or treat with their thumbs or fingertips. Since it is easier to find, it is easier to treat. In treatment, the tools are moved lightly across the surface of the skin in an effort to breakdown the tissue and bring blood and nutrients back into the area again (a process that I imagine makes our muscles say "ahhhh.....").

As you can imagine, a technique that allows fascial changes to be detected works exceptional in areas where we have large bands or layers of fascia like the iliotibial band or ITB, the plantar fascia, and the lower back. With a knack for breaking down scar tissue, Graston also works great for the muscles and joints that have a reputation for getting used and abused like our rotator cuff, knees and wrists. Other common conditions it has had more than favorable results with are carpal tunnel syndrome, frozen shoulder or adhesive capsulitis, tendinitis, chondromalacia patella and ankle sprains (old or new). This technique is also worth exploring if you are still looking for something conservative, but feeling like surgery is the only answer.

To find out more, visit www.experiencesage.com

Water!

The other day I got a new water bottle. It's the new Camelbak BPA free 24 ounce water bottle complete with or without a straw!

Dick's Sporting Goods sells them.