From Stuck to Unstoppable: Applying Brain Science to Move out of Fight-Flight-Freeze into Calm-Creative-Confident by Marie Zimenoff
Too many ideas came to mind when I wrote the name for this radio show. – Change Your Smile and Change your Life? – From Smiling to Success? – Smile for Success? Every single title is very appropriate for the subject we cover in this positive show as it is all in our Mindset, our Positive Attitude. I met Dr. Tomas Seif over 30 years ago. Yes he is a dentist and also an entrepreneur. How do you go from learning one skill at the university to leading an entire organization of professionals and having success along the way? By doing what you are passionate about. Understanding that your attitude is a key determinant of your entire life and eventually your personal and professional success will affect everything you do, and even hanging your smile. This is what Tomas does for his patients and he has a really incredible approach to do it. Join us in this exciting program and learn how to âSmile your War to Success!â Guest Bio Information: Tomas Seif, DDS Dr. Seif obtained his DDS degree at the Universidad Central de Venezuela in 1989 and his Master of Science degree in Restorative Dentistry at the University of Michigan School of dentistry, USA in 1992. He is founder and former president of the âVenezuelan Academy of Esthetic Dentistryâ and an active member of the âInternational Federation of Esthetic Dentistryâ. As an entrepreneur he founded and is the director of the âVenezuelan Institute for dental updatingâ and later found âNoRonquesMasâ a dental service for treating snoring and sleep apnea. Dr. Seif lectures extensively both nationally and internationally having presented lectures in the main programs of the most important dental academies around the globe. He is regularly invited as professor in Venezuelan dental schools. He has edited and co-authored several textbooks in dentistry, some of which are used as textbooks at different universities. His Private practice is dedicated exclusively to restorative dentistry and esthetics in Caracas, Venezuela
So we have been making strides and efforts to get off the couch and put down the Lays potato chips, the tv remote and halleluiah our mindset toward fitness and exercise is improving. We all are very aware of the consequences of not moving more, (you see I have decided in an effort to drive home the mindset of QOL, quality of life, movement is our synonym for exercise) and with this new found energy we are making progress, fantastic.
However our new energy can lead to the dreaded INJURY, our new found exuberance has put us on the DL (disabled list) and dang it we lose our mojo. In other words workout burnout, please allow me to share a story, and perhaps we can together avoid this momentum killer.
In my own quest to lose the fifty I had acquired through my 40âs, the movement (workouts) I had been doing was adequate, and hey everyone starts somewhere. Every couch potato in the world starts at the bottom of the mountain, this one included. And let me preface this whole piece by stating that the limited and somewhat adequate workouts were enough to help me in 2008 when I had a serious illness to recover from.
After that epiphany, which is actually the first chapter in my book âThe 200% Solutionâ, the workout efforts seriously got kicked into high gear, and that is where things started to get hairy and overuse, and workout burnout raised its ugly head.
Movement (exercise) and the neuro- chemicals that are released in our brain during exercise are very powerful, so powerful if you are not careful the desire to fuel the release of these, (endorphins, dopamine, serotonin) can lead to issues. Issues for example described as âavoidableâ , can really take a toll on our body, knock us out of commission and put us right back on the couch, dang it!
So lets talk about over training and overuse which lead to workout burn out, or put another way, avoiding becoming a wounded warrior.
The National Academy of Sports Medicine (NASM, where I hold my certified personal training and fitness nutrition specialist certifications, weight loss specialist and senior fitness specialization) defines overtraining as:
âExcessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by lack of proper rest and recovery)â
Overuse injuries are similarly defined as:
â Injury that involve repetitive submaximal loading of a particular musculoskeletal unit, resulting in changes due to fatigue of tendons or inflammation of surrounding tissues.â
In real people speak knock you back to the couch time! And this can really kill our momentum to get back into shape. Itâs tough to imagine the goal, get rolling, start making progress and then crash into an injury, that my friends is not a trainers answer to getting into shape.
As I prepped for my first body building show in 2010, I was determined to make a good showing. I set the goal, had the coaching, (Chris Johnson of On Target Living) a great training partner Regie Reider, a 28 year old former college football player and I was not going to let either of them down. Chris and I both competed in the same division, the grand masters which is for men over 50, and so it went, for 16 weeks of double sessions, before and after work workouts, strict whole foods every 2 hours, we were ripped and cut cats by the time the show took place in April. And let me tell you it was great.
The problems started for me right after the completion. Soft tissue, tendons and cartilage need rest, they do not recover as quickly as muscles and when stressed out you have the perfect storm for tendinitis, and I developed the elbow version. It was a nagging issue that did not completely stop me from continuing to exercise, but let me tell you I was very close to having major issues, and that my friends is the classic definition of âworkout burnoutâ. I was very lucky; donât put yourself into that precarious situation if you can avoid it.
Do not become the classic gym rat, rolling into the gym and doing the same workout once a day, treadmill, elliptical, gotta stick to my routine because that is my comfort zone. That leads to thoughtless training, overuse, and staleness. It takes the fun right out of your day and puts you right back into the funk (which coincidentally the subject of another chapter in âThe 200% Solutionâ).
Training smarter and having more fun will increase your pace, which can lead to a more efficient compact training session.
Recovery can be our friend, and sleep is our great equalizer. Your efficient workouts can help you become more adaptable in the sleep department. Good sleep takes effort and planning, however the payoff is huge. Your muscle recovery is enhanced, your work efforts are improved and your overall QOL benefits, and that is my friends is the name of our tune.
Ok so now we have an explanation, how about a routine, how do we train smart and avoid workout burnout? I am so glad you asked.
The following is a short list of to-doâs, of using your brain to not over train, check this out-
Why I should train smarter-
â¢ Because you will recover more quickly.
â¢ You may avoid an injury
â¢ You will become more efficient/gaining speed/ increasing endurance
â¢ And you will keep yourself feeling young and energized
â¢ Your confidence will soar
Work out burn out can be avoided by trying these tips, and I have personally used them all at one time or another, they work, are not difficult and can help you meet your goals of enhanced QOL.
â¢ Understand the âKinetic Chainâ, the concept is that every part of your body, including muscles, joints and nerves, must work together to produce movements. Posture, form and pace. It is quality above quantity
â¢ Vary your workouts- Look at your training this way, one hard day followed by two easy days keeps you not only fresh, the routine flexible but gives you recovery time needed to heal.
â¢ Heart rate monitors- I use a Polar, and have for several years now. I believe it keeps me on track and is a good monitoring device
â¢ HIIT training- High intensity interval training, quick hitters between sets, I am a jump rope guy and believe everyone should try it, 30 seconds of lunges, squats or jumping jacks will work just as well
â¢ Cross training-Runners try cycling, lifters try yoga, cardio people try resistance training, varied training can not only prevent the dreaded burnout, but you may become aware of something you like. Like the old saying, âvariety is the spice of lifeâ.
So as we move forward into our forward chapters, the âtransition yearsâ think about the positives and the possibilities for affirmative growth. We are at a special place in the history of our country, and through personal accountability in regard to our health and wellness we can all make a difference. Keep that in mind as we make strides to slowly improve, small steps, life is a very long and fruitful journey as long as we donât overdue and move to quickly and expect too much too fast.
A video for inspiration.
As a generation we have responded to a plethora of challenges;Â demands of work and family, the crashing and burning of financialÂ markets, (how many recessions have we lived through) layoffs, costÂ cutting, substance abuse, parents, siblings, and of course for someÂ of us, teenage children. The reasons why we may be burnt out areÂ numerous.
Cutting slack to the boomer generation is not what I do; coaching upÂ our generation is what I do, and to say there is a passion for reachingÂ deep and inspiring others would be an understatement of GodzillalikeÂ proportions.
Here comes the Kool-Aid everyone!
Remember back in the day (we did not coin that term but borrowingÂ is ok in my book) when we were telling everyone never trust anyoneÂ over 30? That the âGeneration Gapâ of our parents and us was soÂ profound that we just knew they would never get it, and that loudÂ music and the Beatles, acid rock and disco were the scourge of aÂ generation. We find the tables completely flipped everyoneÂ (everyone being us, the boomers) in that the consensus is buildingÂ that we are becoming relics, heck the youngest of the baby boomersÂ started turning 50 this year!
Burnout is just a phase, like taking a breather, time for someÂ regrouping and re-evaluation of our next fifty years. Time to get overÂ the âbeen there-done thatâ mindset and shift into fourth gear. We’veÂ got plenty left in the tank.
Transitional competitiveness is a term that resonates with me, kind ofÂ like playing hoop in the driveway or playing touch football in theÂ street with the neighbor kids, building friendships and skills tookÂ practice and engagement. You do not become an empowered
generation by sabotaging your own success, and we are destined toÂ pick up our games and get leading: the 21st century and our youngerÂ generations need guidance.
Mike Murphy of Time magazine had a cool quote recently that heÂ used in the context of pumping up the Republican party which was,Â âwe can do the hard work we must do to win: leave our comfortÂ zone, face and fix our policy weaknesses, revamp our rusty tacticsÂ and focus relentlessly on tomorrow’s voters instead of yesterdayâsâ. IÂ liken his attitude to a larger demographic, the 80 million or so babyÂ boomers who may be in need of a fresh mindset, and someÂ inspirational rah-rah!
Climbing the ladder of life is the fun part of our journey.Â Think about that for a second and when you are feeling a little bit worn out, or burnt out.Â Walter Wriston, former chairman of CEO of Citigroup said âwhen you retire you go from whoâs who to whoâs thatâ.
Investing in quality of life can be likened to the perpetual 401k, think about the diversification of personal attributes and adding value to the world for the betterment of humanity.Â If you keep your personal compass pointed in the direction of success you eventually will find happiness.Â Fearing success, or fearing that next âthingâ you want to try, disables our love of life.
You gotta fight for the right to âMaximize Your Quality of Lifeâ.Â As Benjamin Franklin said, âtime is moneyâ it is up to each of us if we are going to increase our wealth, our personal bank of well-being, happiness and health.Â I believe together we’ve got a lot more in the tank baby.Â As my friend Judy Diaz of âNext Avenueâ said to me itâs all about âhow to be my best over 50â!
I love it, how about you!?
Tom Matt is the host of the radio talk show âBoomers Rockâ where he interviews experts in all fields that pertain to baby boomer quality of life and is heard on Grand Haven’s WGHN 1370 AM and syndicated on the VoiceAmerica Radio network
He encourages messages and feedback, loves sharing success stories and can be emailed at-Â firstname.lastname@example.org.