2 Red Deer Express • New Year, New You
Wednesday, January 18, 2012
Adaption is important for successful weight loss This may surprise you but when it comes to changing your body I feel you could dial it down to one key concept that will outperform and make more sense than any other. Your body is a master of adaptation, your job is to provide stimulus to which it must adapt.
Cabel
McElderry You may wonder why tons of our clients are losing weight and body fat by eating more (sometimes in excess of double what they were eating before coming to see us), while the world seems to consistently agree that eating less or portion control is the answer. In truth both are right for the simple fact they both force the body through a process of adaptation. Eating less or smaller portions limits the body’s resources, forcing the body to adapt by finding a way to supplement the resource deficit internally. Unfortunately this isn’t sustainable; you simply can’t create energy without energy. If you’re not convinced next time you fill up your car note the number of kilometres you travelled before requiring a fill and the number of litres of fuel you purchase. Now each subsequent time you fill up your vehicle I want you to travel the same number of kilometres but put one litre less fuel in than the previous refuelling, keep repeating this process. Oh
and by the way, please register for roadside assistance as I’m convinced you may require it in the near future. The above example may seem silly, but essentially any form of restriction on your body whether it be food intake, water intake or restful sleep essentially has the same effect. Lucky for us our body is much more adaptive and resilient than our vehicle so you won’t be stranded as quickly. My point is; it’s not sustainable. By comparison, when you begin eating more a different kind of adaptation occurs. The initial assumption is that you would gain weight or body fat. This can be true if you’re consuming the wrong fuel. We could compare this to our cars again as a mixture of fuel and air, our vehicle requires both in specific amounts and in changing conditions depending on whether you are accelerating, decelerating, or what the air temperature is. We can generalize our body in the same way with one radical exception. Some foods actually require more energy to digest than can be extracted, creating an energy deficit. To a personal trainer this is an ideal environment. You will ultimately benefit from the nutrients from the food but without any physical effort on your part, you can burn more energy than you took in. You can see now the consistency of both examples is that additional energy is required by the body, and why both mechanisms may achieve a similar end result. Those eating more just tend to be happier, have more energy, and find it easier to sustain long term, but then I guess those feelings are a matter of personal preference.
This is just one example of the body’s ability to adapt. Exercise functions in a similar way. If you have a pattern of exercising on the same days, for the same amount of time, using the same exercises, at approximately the same weight or resistance there is little for your body to adapt to. As a result there is little progress. By changing just one of those variables in each workout your body has no choice but to make progress because it must adapt. Now this is usually where our good work ethic get’s us into trouble. A flash of inspiration (like a New Year’s resolution) makes us leap forward and change a whole gambit of things. Our “willpower” subsequently breaks down after a short period because the required adaptation is too much all at once, the body resists. It’s hard for us to believe but often the same or better results will be achieved with baby steps, implementing things at a pace that makes you say, think and feel that, “it’s no big deal.” If you’re serious about reaching your goals once and for all remember that losing just 1lb/week adds up to 52lbs this year, these would be great results for anyone and are absolutely achievable. Determine your target than work backwards choosing the “no big deal” baby steps, even if it means you can only handle exercising five minutes a day to start. (An average new year’s resolution may last 17-25 days and average exercise might be one hour/day which equals 25 hours of exercise. Just minutes minutes/day would be the equivalent of 30.75 hours of exercise over the course of
a year, and no one will stay at five minutes for ever. This is why the tortoise won and so will you). Cabel McElderry is the director of One-to-1 Fitness in Red Deer. He can be reached at 403-3414041. Also check out www.personaltrainingreddeer.com for more information.
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New Year, New You • Red Deer Express 3
Wednesday, January 18, 2012
New Year’s resolutions – yes or no? BY MARK WEBER Red Deer Express It’s that time of year again when folks sign up for fitness programs or pledge to get rid of a bunch of bad habits – all in the name of New Year’s Resolutions. According to Wikipedia, the most popular resolutions are plans to lose weight, pay off debts, save money, get a better job, get fit, eat right, get a better education, drink less, quit smoking, reduce stress, take a trip or volunteer more. Indeed. Resolutions run the gamut from bolstering one’s personal health to making a difference in the world at large. But unfortunately, most people, regardless of their specific
New Year’s resolutions, see plans fall flat by February. How is it that such strongly formulated strategies be tossed aside so quickly? According to Dr. Pauline Wallin, a clinical psychologist based in Camp Hill, Pennsylvania, during the month of December people overindulge in eating, drinking, spending money and neglecting exercise. “It’s easy to think about going on a diet as we groan from a bloating holiday meal. It’s no problem to plan to quit smoking when we’ve just had a cigarette and replenished our nicotine level. At this point we feel confident about our New Year’s resolutions because we have not yet confronted any prolonged physical depriva-
tion or discomfort.” When January dawns, people are fed up with rich food and feeling lethargic. It’s easy to shell out the cash for the gym membership, for example. But appetites for bad foods, passivity or smokes eventually resurface. So resolutions tend to get pushed further ahead. But human nature being what it is, our behaviour isn’t likely to change much when the weather warms up. So why do people ditch resolutions? Wallin said one reason is that folks become discouraged when results don’t come quickly. She offers a few tips to help ensure success as people consider how to better their lives with the New Year. First, examine your motivation for change.
“If you can’t think of a better reason than the fact that you’re uncomfortable at this moment, then you’re better off not making promises to yourself that you probably won’t keep. “However, if you are realistic and accept the responsibility of discipline required for change, your motivation will be sustained long after the discomfort from overindulgence has passed.” Secondly, set realistic goals and focus on behavioural change more than the goal. It’s also important to allow for imperfection. And whatever your plans, put them into motion now -- don’t put off strategies for a changed lifestyle any longer. Experts agree that no matter how stubborn a habit you’ve developed, there
are ways to break negative patterns and keep healthy resolutions throughout the New Year. The trick is to keep everything in perspective. Consider kicking the smoking habit - one of the most common pledges people make as a New Year dawns. For those not very addicted, self-help material and a dose of will power may do the trick. Those struggling with a more serious addiction may need medication or more intense behaviour modification to break the habit. There are often associated activities with smoking, such as sitting in your car or drinking coffee, so it’s helpful to replace these with alternatives such as going for a walk or drinking lots of water. editor@reddeerexpress.com
2012 is the perfect time to purchase new home I love the start of the year, people are optimistic, we renew our goals and it just feels great to wipe the slate clean and start fresh. The outlook for western Canada’s economy is shouting louder than ever, especially in Alberta and Saskatchewan, and with interest rates as low as they are what an opportunity for those first time buyers to buy their first home.
Jean-Guy
TURCOTTE For the past couple of years, first time buyers have been basically running at free will snapping up homes as they’ve saved up their down payments and been able to get into the housing market and obtain super low interest rates to buy them. So the reasons are quite obvious as to why the housing market is super attractive to first time home buyers, especially here in Alberta where we have strong income, employment and migration gains - the three staples to a strong and steady economy all due to demand from our oil and gas sector. Even though we’ve been talking about how strong the economy is going to be, it’s diffi-
cult to pinpoint where exactly we are at in the cycle. One way economists view cycles in the housing market is by the number of listings on the MLS in a particular market. So for Central Alberta right now listings are down drastically, when you compare to any month in the past 3 years, which may mean a change of market from buyer’s market to balanced market which is great for both the buyer and the seller. Even with a perfectly timed purchase, there are a few things that first time buyers need to heed: 1-Be prepared, educate yourself by using the professionals involved, mortgage professionals and realtors are free to buyers, use their knowledge- as Donald Trump says “Just make sure you get a good one”. 2-Write down your wants versus needs and factor in future requirements as well, where will you be in three years? Five years? Ten years? 3-Get a mortgage pre-approval, you need to figure out what you can afford, mortgage professionals can shop the banks for you, and likely even get you a better rate at your own bank for you than you could yourself. 4-Buy Logically, keep your emotions under control. 5-Get a home inspection. The New Year always seems to start off
strong for me, and I can’t put my finger on as to why, other than maybe my beaming personality -- haha! But likely it has to do with a few factors, great mortgage rates, people are prepared and are most importantly confident in their future prospects with regards to employment and income. As we move into the New Year, the market will always do what it does, and that we
won’t know until it’s happened, but in all likelihood, the economic graphs are pointing to a strong 2012. I hope it is for you! Jean-Guy Turcotte is an Accredited Mortgage Professional with Dominion Lending Centres-Regional Mortgage Group and can be contacted for appointments and more information by calling 403-343-1125 or emailed to jturcotte@regionalmortgage.ca
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4 Red Deer Express • New Year, New You
Wednesday, January 18, 2012
Setting small goals to help achieve resolutions It is another New Year and another set of resolutions, are you serious about them or is it just an exercise? You are better off aiming at something you can do and are motivated to follow through with rather than picking something you should do without committing to, it’s the commitment that creates the motion and persistence because it may not go exactly as planned. That means you must be able to handle the adversity and reset your course and carry on with the same or more intensity.
Dr. Chris
SENKO Goals are guidelines that direct your focus and attention, but the real power of goal setting is in the decision-making. What are you willing to invest to get what you want? How will you respond to challenges and distractions? What standard will you not let falter? How will you react when you’ve accomplished the goal? When we talk about health being a journey not a destination, goals are the essence of it. Who do you become as a result of the health goals you set? And how do you transform yourself into the best you possible using those goals as milestones along the way? The surest way to hit your health targets is to expect more of yourself, not unreasonable more but more than you do
now so you blaze new trails and set the stage for your best health yet. Select your objectives accordingly, prepare to outperform your previous attempts at a healthy lifestyle and watch health unfold right before your eyes. Build your capacity by noticing and working on weak areas in your life, things you know you need to change in spite of any discomfort. Face them, build resources to handle them and you will reap the rewards of your bravery and your health goals will be met. Your world will only change when you change, our realities are a direct reflection of who we are and as such no one sees something the same way, including your health. Consult a health care professional to help you determine your weaknesses and goals and to set a course to follow to reach those goals. Write it down, refer to it regularly, keep it in plain view and don’t let life get in the way of you realizing your full potential. You can only change when you decide to be the change you want to see. No amount of forcing yourself into behaviours will work long term. You must shift from the inside out and embrace the values, philosophies and actions of someone who’s achieving at the level you desire. At my clinic I offer free to my patients my breakfast smoothie recipes, what I eat for snacks, how much water I drink, my exercise routine, all in an attempt to help people along their journey and to give them a reference point. That inside out transformation is the only way to bring about the health and fulfillment you seek. Surrender to the potency of natural law
and be that change. Your body will respond to what you ask it to do and provide you with more health and less disease. When you wake up every day as that new person you will see the manifestation of a new energy field. Your health will shift, your outlook will improve, and your life will be easier. What then will make this year different? Expect more of yourself and invoke the power of universal law, and become attractive, think and act healthy and be healthy.
Be passionate, joyful and loving and fill your life with that attraction. It’s the best way to make this your healthiest new year yet. I see my patients transform daily and that is my fulfillment in life. My New Year’s goal is to see everyone I encounter transform their lives into what they were truly meant to be, happy and healthy. Dr. Chris Senko is the owner of Coates Chiropractic in Red Deer. He can be reached at 403343-7898.
IT ALL STARTS WITH YOU GETTING FIT - Members of a water aerobics class at the Collicutt Centre get a great Tiffany Sigurdson/Red Deer Express workout recently.
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New Year, New You • Red Deer Express 5
Wednesday, January 18, 2012
Moving up or changing careers in 2012 BY KIRSTEN PALARDY Red Deer Express The New Year is often a time of change while people make resolutions or set goals to alter pieces of their life. Changing careers, finding a job or advancing in an existing position can sometimes be some of the most tedious, and challenging tasks to undergo in one’s life. Shaune Fandrey, director of human resources and program management with the Career Assistance Network in Red Deer, said there are a few key steps to take to being successful. “The biggest piece of advice I would give to anybody is to take a career planning workshop,” said Fandrey. Though the workshops are not free they are often a good learning experience and can assess where a person’s skills may be valued as well as what kinds of jobs they would enjoy and excel in. Research, according to Fandrey, is the single-most important thing a person
can do to get into a new job, change careers or even boost their current position. “Lots of people start jobs without having any idea what they’re being paid let alone if they have an aptitude for that type of work. People hate doing career research but there’s no excuse not to do it today.”
‘PEOPLE HATE DOING CAREER RESEARCH BUT THERE’S NO EXCUSE NOT TO DO IT TODAY.’ SHAUNE FANDREY Fandrey said the Internet itself can be a great tool to do career research but that ALIS, the Alberta Learning Information Service, is one of the most helpful career assistance tools available to all. “ALIS does the research for you. It can tell you what careers are related to what you are searching for.” Fandrey said the great part about ALIS is that if you want to be in one field but can’t afford the schooling, find schooling is too long, or it would require
you to move too far from home, ALIS can show you related fields that may have different requirements. “ALIS also gives you snapshots of wages and who hires in our area so you can find out if you can afford to eat in that field.” Fandrey also said there are some key ways to go about asking for a raise or creating a resume that can get you the things you desire. “When asking for a raise don’t go in begging or telling the boss you have bills and can’t eat. The boss is the customer and there is something you want them to buy and that’s you.” Fandrey said some of the key things to do are to show an employer your specific contributions and why you are worth more money than you are receiving. When it comes to resumes Fandrey said the number one mistake made by the public is thinking that anybody can write a resume. “Do not use a template. A resume is an advertising tool for yourself. Do not tell an employer what you
can do, tell them why they care.” Statistically if an advertisement is posted for seven days, 10 people apply per day pitting any single person against a group of 70 other applicants. Fandrey also said some key tips for the New Year include making sure you have all the required tickets for a specified field if you are planning on applying. “Ten years ago employers would put in an ad that
they were willing to pay for your safety tickets but today if you don’t take those tickets to the table, you won’t get hired.” The New Year is also post-secondary application time for many young people and according to Fandrey many of the same theories apply. “Educational institutes sell education. It is not their job to do the research for you.”
Education is an investment in the future so Fandrey said to ensure people do their planning and research properly. “It’s that time of year now where a lot of us reflect on our lives and it’s very common that people say it’s time to start anew. Do the research.” kpalardy@reddeerexpress.com
MORNING WORKOUT - Members of the Pilates Studio along Riverside Dr. in Red Deer took their morning session outside recently to experience the fresh air. Tiffany Sigurdson/Red Deer Express
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New Year, New You • Red Deer Express 6
Wednesday, January 18, 2012
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