The Downside of Being a Mammal

Just like squirrels, bears and cows, we slow down when the temperatures drop. Slower achievement can make us feel like changes aren’t occurring, even if they are. Feelings are not facts. 

I diligently (some would say obsessively) weigh myself every morning at 5 AM. That data has given me a great deal of insight into what works and what does not with regard to my fitness, training and diet. It also helps me make accurate predictions about my progress. Most of the time I can predict how much loss will occur with pretty surprising accuracy, especially considering my compromised numeric skills. 

Keeping that in mind, I have noted a rather disappointing trend in that my weight loss has plateaued despite my moderately good (I hesitate to call them “best”) efforts at being disciplined. You see, I put on a good show with regard to weighing myself, recording my food and going to the gym. But I’m a tad bit of a fraud. How? Well, despite my preaching the gospel of writing EVERYTHING down that I eat and drink, there are a few indulgences that typically don’t effect my long-term goals. 

For example, I don’t record the skim milk calories in my coffee, typically I use between 6–9 ounces a day. Another allowance I give myself is pickles and watermelon. If I am hitting the wall with regard to macros and I still need a nosh to get me through, pickles and/or watermelon are my defaults. On long days with a small amount of calories I will go between one or the other based on the needs of my palate and what I think will satiate me. Up until now this has worked; but as it gets colder and I move less frequently and more slowly, my numbers are alarmingly static so every calorie is suspect. 

I’ve been told most bears don’t truly hibernate,

 they sleep for long periods called “torpor.” 

(photo courtesy of fun-with-pictures.com) 

Humans are animals, mammals by vertebrate class, and mammals slow down (and in some cases totally stop) when the temperatures drop. Humans are not immune to that process and I am feeling the effects of shorter days, longer nights and frosty mornings as I make my way to the gym. As a result my march towards losing 101 pounds is more like a saunter in December.

I feel like the weight is not coming off to my liking. But when I study the facts I am reminded of one of the central tenants of cognitive behavioral theory — feelings are not facts. Just because I feel something is true does not mean it is. Keeping that in mind, let’s examine the facts. 

During this time of year most people gain weight — on average about a thirteen pound weight gain starting in October (per a study done by Cornell University). Not only have I not gained any weight, I’ve dropped some weight over that time as you can see below. Yes it has peaks and valleys — totally normal for weight loss, but the jagged line continues along a negative slope — with the peak being 231 in mid-September and the lowest point being 218 in the first week of December (my lowest recorded weight is 217 even on December 15th — 83 pounds lost total. 

Keeping that in mind makes me feel better I did not gain since October, I have lost. And if we factor in the typical seasonal gain, the results are even more impressive. Take Thanksgiving Day; the day after I gained .02 pounds by eating whatever I wanted but eating small portions. I have changed my thoughts about food. I don’t have to gorge myself to enjoy the flavors of the season. I have a more sophisticated relationship with food and that come from examining the beliefs around it not only in everyday life, but on holidays and special occasions as well. 

Speaking of holidays and special occasions, I am going to London for Christmas. On the trip as I make my way across that sprawling metropolis I going to work hard to keep my waistline from sprawling by working out and finding healthy ways to eat like a Brit while I’m there. 

What foods do you think are truly British? Tweet them to me DavidEzell and I’ll put them on the list. And if you have a suggestion for great eating, healthy eating, or both, send those my way as well. 

Lowering Your Anxiety Without Medication

 
(mind) + (body) = mody


We are all a product of our ancestors and since that is true, we inherited a variety of wonderful, and some less than wonderful traits that do not play so well in the 21^st century.  On of those is our response to stress. In ancient times, and in some cases today, our instinctual desire to fight or run away comes in handy (ever cross paths with a grizzly bear?). But most times these responses won’t work at the office or in an airplane on the tarmac. So understanding how you can naturally change the amount of oxygen in your bloodstream is an important tool in managing your anxiety. 

We breathe, on average, twelve to fourteen times per minute; a slight change in respiration, say two additional breaths per minute, can drastically change the oxygen content of your blood. And that increased oxygen send signals to your body that something is wrong. As a result a variety of symptoms may occur—faster heart beat, a feeling of being cool or hot, tingling feelings, Goosebumps or a feeling of dread.

To counteract these symptoms, we have to take control of something we normally do not—the rhythm of our breath. One method is placing a paper sack over one’s mouth. In doing so, we breathe in our own carbon dioxide and lessen the oxygen we take in.

However, the bag may not be handy or may be a tad obvious during a job interview or having dinner at the in-laws. And that is where square breathing comes in handy.

It is called square breathing because it is four sided and each side is the length of the other three.

1.   Breathe in to a count of four;

2.   Hold that breath for a four count;

3.   Exhale for the same count;

4.   Then hold off from breathing for one more count of four.

Do this over and over. It may be difficult at first but in a few moments you will begin to feel the benefit. The oxygen will level off and the symptoms, as well as the feelings will subside as a result. Over time, as you get more proficient, extend the count to six or seven, just as long as it feels comfortable for you.

Who would have thought being square would be so cool?

Taking Control of Your Mody

My spell check does not like the word “mody.” I suppose the main reason is that outside of my mind, the word has technically not existed.

Mody (mod-ee) noun, plural mod⋅ies, verb, mod⋅ied,Mod⋅y⋅ing, adjective. The physical structure, material substance, as well as the emotional and mental states of an animal, primarily human, but applying to other sentient beings as well.

When I first started working with clients who wanted to achieve their goals, I was asked if I “believed” in the mind-body link. At that time I was not sure. Now, five years later I have come to realize the concept of a mody is not something to believe in but it is a fact. The mind and body constantly reflect and reinforce each other; one is intimately, and immediately reinforced by the other. In an effort to teach people that this is a fact, I coined the term mody.

How does it work? Think about a time when you were not feeling well. Perhaps your stomach was upset or your allergies were annoying you. Your body felt bad and you felt “yucky” as well. You probably don’t want to be as social, or as productive when your body is not medically optimal. Chances are that if the illness was profound or extended, your mood shifted to a lower state—right?

Or recall a time when you were very sad from an event you had recently experienced. In turn your thoughts made you feel lethargic, not unlike a time when your body was medically at risk. Perhaps as a result your sleeping or eating changed (too much or not enough of either or both). That made you more susceptible to making yourself physically sick as well.

Body feeds mind and mind feeds body.

Let's examine this effect in a variety of way. What are the side effects of a body that is not in tip top shape? Also, what are the implications of a mind that is not functioning at its best?

Have a great day…and take care of your mody.