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You are weaker than you think you are and stronger than you think you are

You are weaker than you think you are and stronger than you think you are?

By Dr. Mary Starr Carter

Chronic Fatigue and Fibromyalgia sufferers can spend a lot of time in bed resting. Some may even spend 16-20 hrs a day resting. The pain and fatigue can be unbearable to even get out of bed. After just 4 hours of bed rest the body begins to decrease its muscle mass and fibers. Bed Rest can contribute to the pain because lymph and toxins become stuck in the body and inflammation can increase. Bed rest for weeks at a time can contribute to muscle atrophy and weakness of the stabilizing core muscles which could lead to neck and back problems.

Obese individuals can have a condition of muscle build up, tightness and weakness where certain muscles grow strong and big from the extra weight they carry and other muscles become weak. They can end up with the same inflammatory pain conditions as a Fibromyalgia client.

What about those who sit all day long? They also can end up with a tight muscle weak muscle condition which can cause pain and problems.

First why Exercise? Well we addressed that in our Benefits of Exercise article. Here are a few more reasons from Dr. Murphree's Health Matters Newsletter

Exercise is a wonderful stress reducer and mood elevator. It helps relieve mild depression by generating endorphins, the body's natural pain killers that are associated with the "runner's high." Some researchers have said that exercise can raise levels of norepinephrine — a neurotransmitter associated with drive, ambition, energy, and happiness — by 200 percent.

Exercise also stimulates important neurotransmitters that help us combat insomnia, irritability, and fatigue, as well as food, alcohol, and tobacco cravings. Blood glucose and insulin levels are decreased, which is extremely beneficial for carbohydrate-intolerant individuals and type-2 diabetics. (Type-1 diabetics will need to adjust their insulin regimen to account for increased exercise.)

Exercise also decreases triglycerides (fats) in your blood and LDL – the bad form of cholesterol, while increasing HDL – the good form. High blood pressure is lowered, and the heart becomes stronger and more efficient, pumping more blood per beat. Exercise increases the diameter of coronary arteries, greatly reducing the risk of heart attack. Exercise can even reduce the risk of a second heart attack. Among heart attack survivors, those who choose not to exercise are over 20 times more likely to have another heart attack than those who exercise.

BUT EXERCISE ALONE IS NOT ENOUGH
YOU MUST STRENGTHEN ALL YOUR MUSCLES

Myself and many of my clients walk daily, ride a bike, even have strenuous jobs with physical labor, but to properly strengthen the body we must include Strength Training into our Recovery and Fitness Plan.

The number #1 reason for Strength Training Exercise is to protect your bones and muscles. But there are plenty more reasons like increasing your immune system, decreasing your risk of injury, eliminating Type II diabetes, burning more calories, and Strength Training is even found more effective than drugs in fighting arthritis pain.

Where to Begin?

If you have any illness be sure to consult with your health care practitioner. But if you have Chronic Fatigue or Fibromyalgia you may also need to work in stages.

Recovery Stage

If you have a debilitating disabling condition I recommend the Chi Machine or a Vibrating machine for beginners. These machines help do the work for you as you lay, sit or stand on them. They burn calories, and increase the lymphatic motion which can decrease pain.

Beginner and Beyond Stage

The next level would include an exercise program developed for Chronic Fatigue, Fibromyalgia, Obese, Arthritis and Pain clients called T-TAP exercise. This is an excellent short (some are 15 minutes) simple exercise program that you can do in the comfort of your home.

T-TAP exercise helped me to regain my health and strength. It got me strong enough to start to lift weights. Many individuals have regained their health with this system alone. Charlotte Siems released over 100 lbs and has kept it off for years.

You may only be able to do part or some of the exercises at first but stick with it you will get stronger. You can use a variety of T-TAP trainings for a Total Body strength and toning workout for your entire life. But some of you will need more so when you are ready move on to the next stage.

Strength Training Stage

Strength Training can be accomplished in the gym or at home.

Many gyms are equipped with good Nautilus, Cybex and Free weight type of equipment that helps you develop your strength and muscle. My personal opinion after working out at dozens of gyms is that one size fits all machines are not as effective as a program specifically tailored for you. I recommend investing in a Personal Trainer for several sessions until you understand and can do a specific routine. You may want to work with a Personal Trainer periodically throughout the year to help challenge you and get the quickest results.

MY FAVORITE

Chalene Extreme by Beach Body

Wow am I impressed with this Program. She is an excellent trainer who has very carefully paid attention to all the little details a personal trainer would. But the best part is that the cost is less than 2 sessions with a personal trainer and you can do it in the convenience of your home. You will feel the results in a week, and see the results in less than 3 weeks.

DON'T FORGET THE NUTRITION

To get strong again your body is going to need some specific carbohydrates and proteins. NingXia Red is an excellent way to fuel your body during a strength training workout followed by Powermeal a meal replacement shake. I recommend getting a liter of water with 2 oz of NingXia Red in it and drink this during your work out and finish it within 3 hours of your work out. Also make sure you have had your Protein Shake within 20-30 minutes of finishing your workout. Some people even enjoy a shake 30 minutes before and then again afterwards. Listen to your body and give it what it needs.

After a decade of only doing aerobic exercises and then living 2 months in bed and on the couch I became extremely weak, fatigued, and hurting. I did not have a foundation of strong muscle that would sustain me through that period of little movement. But THANK YOU GOD…. for that awful experience because had I not gone through that I would have never known how WEAK I REALLY WAS. Now just 3 weeks into it. I feel Stronger than EVER !

Remember if you sit most of your day you are probably weaker than you think you are. But give yourself just a few weeks of beginning Strength training and you will soon realize you are stronger than you thought you were too!

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Dr. Mary Starr Carter has worked with thousands of clients from terminally ill and chronic diseases to those who are healthy and want vibrant health. She has counseled hundreds of families who had given up hope find simple safe solutions. Known as the Total Wellness Doc she looks at all aspects of health to help someone overcome disease. She specializes in difficult cases like Fibromyalgia, Hormone and Adrenal issues, Asthma, Diabetes and Chronic pain.

We publish newsletters and blogposts twice a week for our readers for general education purposes only. We cover topics that are related to achieving and maintaining total wellness which includes our emotional, physical, spiritual and financial health.

Protected: What Nutrition do you need? The Basics for Fibromyalgia and Chronic Fatigue and most Chronic Illnesses

by Claudi 3 Comments

The Middle Miles of your Health Recovery of Health Program

by Claudi 1 Comment

The Middle Miles of your Health Recovery of Health Program

By Dr. Mary Starr Carter

Remember when you start a new exercise program or a diet plan how you are so excited in the beginning. You are motivated, committed and you feel like nothing is going to stop you. The same thing happens for many of our clients when they start a Wellness Coaching. Once we find some answers and make some changes most everyone will FEEL BETTER. And then time goes by and they are still feeling 30-60% better than before but then they hit what I like to call the MIDDLE MILES.

The Middle Miles can be found in Fibromyalgia or Chronic Fatigue Recovery, any type of Rehab, Exercise Programs, and Diet Plans. They are this period of time when the newness and excitement goes away, boredom and weariness might set in, and we can easily lose our focus and fall off track. It is a time for Fibromyalgia Recovery where you can have forgotten how you could barely walk up the stairs without having to take a nap afterwards and now that you have some energy you are frustrated you don't have more. You may even feel like you are going backwards because you are not getting well fast enough. In the Middle Miles of a Diet or Exercise Plan you may get bored or something happens that throws you off track. Things like you sprain an ankle, or your mother in law comes to visit for a month and these are your excuses to not exercise or not eat according to your plan. But I am here to tell you …. the MIDDLE MILES can be the FUN and FABULOUS. Here are 5 tips to stay on Track with your health.

1) Give Yourself Grace. I understand that you may need to see the Chiropractor every week or eat certain foods at specific times of day, or exercise a certain routine every Monday, Wednesday and Thursday, but life will happen expect it too. And when you can't do those things Give yourself some Grace. Be lenient with yourself and don't beat yourself up. Just shake the dust from your shoes and move on. No one is perfect and you won't be either.

2) Make it FUN. Although things like Colon Cleansing, Yeast Free Diets, or P90X programs may not sound fun your attitude and some simple planning could make them fun. If you like to cook pick up some new cookbooks for Yeast Free eating or your eating plan and go to town. Invite friends to join you or be your team mate on your health program. If you are cleansing and in the bathroom alot set up your favorite show reruns on your smart phone, or book on tape.

3) The Middle Miles need REWARDS. Some of us are motivated by the Challenge and Prize, others by the Fun and Friends, others by the Good they feel. Whatever your motivation decide what REWARDS you will get in the Middle miles and stick too it. For example, some clients who are on restrictive eating programs will make sure they have a massage of Raindrop Technique planned for their Middle miles every week or every couple of weeks. Some clients allow themselves 1 FREE meal a week or 1 FREE day a month. A FREE day is a day where they can eat whatever they want with NO GUILT. It could be a pedicure or the purchase of a book you have wanted to read. For us mommies it could be a 5 hours of Solitude, or a Day at the SPA. Just Remember Rewards need planning.

4) Use Aromatherapy: Studies show that the sense of smell has a direct connection to our emotional center. This means when you smell certain smells they can make you happy. So oils like Peace and Calming or Joy oil can be used as a perfume so you smell a feel great throughout the day. Or Peppermint could be diffused in the kitchen if you are on a diet. Peppermint has been scientifically proven to tell your brain your full.

5) Expect Success: Sometimes when I consult with a chronically ill client, someone who has been sick for many years or months and has tried everything they have an attitude that “this is not going to work”. I have to deny clients consulting because I know if they think in their minds this is not going to work then it is not going to work for them. So no matter how many times you have tried other weight loss programs, or exercise classes, or supplements to get out of pain DON'T GIVE UP, and DON'T EXPECT FAILURE.

So remember plan for the middle miles. No that you are going to lapse but when you do have Grace and get back up. Have specific Rewards that will help you Stay on Track. Make it Fun to be in the Middle miles and use things like Aromatherapy. And lastly expect and have an attitude of Success.