Weekly Recap 2/16-2/22/2020
With another week passed, comes another weekly recap. This week we are have 2 articles about your back. One articles goes over how MRIs and X-rays are not so useful, and the second article covers posture. Our Facebook post is from Vitamin PhD and goes over how setting realistic, achievable goals aren’t always the most glamorous or exciting, but are the most effective. Claire Zai wraps up the weekly recap with an Instagram post on why she focuses her coaching primarily on women.
Did you miss our own blog post from this week? If you did, click here to read Paul Milano’s article on attacking the barbell every time you step up to the bar.
Articles from the Week
MRI and X-Ray Often Worse than Useless for Back Pain by Paul Ingraham
This article from Painscience.com gives great insight into how getting MRIs and X-rays for low back pain can be more harmful than they are helpful. Many MRIs are done prematurely and lead to diagnoses that are based solely on the image and not in the correct context of the pain that the patient is feeling. In many cases, low back pain, especially some of the more serious disc herniations, will resolve themselves with time. The article goes into more detail about the other downsides to imaging and what you can do as a patient experiencing low back pain and how to advocate for yourself.
Comic by Patrick Lyons Coogee Bay Physiotherapy
You Don’t Actually Have to Sit Up Straight by Beth Skwarecki
This article is quick reminder that there is no one “perfect” posture. Posture changes from person to person and everyone has different curvatures of the spine. It is far more important to move around often, change positions, and stay active than it is to hold one “perfect” posture. This goes for lifting too! Evidence has show that lifting with a perfectly neutral spine isn’t necessary and is actually impossible to achieve. There is always going to be some curvature of the spine when lifting even if you can’t see it from the outside. The big takeaways here are to sit comfortably for you, change positions often, and be physically active.
Social Media Posts of the Week
Our Instagram post this week is from Claire Zai of Bullzai Strength. Claire preaches about why she focuses mostly on women’s training. Although the basics and fundamentals of training are the same for males and females, the information, research, and resources out there are more geared towards men. Therefore, she wants to provide more information geared towards supporting women and to help break down some of the barriers that women face when it comes to training and lifting heavy. Let’s get more women lifting and competing!
Vitamin PhD gives us another great Facebook post. She reminds us to make small, realistic, and enjoyable lifestyle changes when it comes to making and reaching our goals. It is easy to get caught up in the quick, intense behavior changes, but more times than not, people will end up getting down on themselves when they can no longer go all in. Eventually these people will experience burnout or they will realize that these extreme changes are not enjoyable or sustainable for their every day life. The next time you set a goal for yourself, make sure you consider the ways in which you can make it work for you for the long term!
“It's the new year, so you can expect enhanced glamorization of the burden of fitness...
NO PAIN NO GAIN
HOW BAD DO YOU WANT IT?
YOU DON'T WANT IT BAD ENOUGH
NO EXCUSES
110% COMPLIANCE
DETOX
CLEANSE
YOUR SOUL IS IMPURE AND YOU ARE MEANINGLESS UNLESS YOU BUY THIS FLAVORED POWDER TO PUT IN YOUR BRANDED WATER BOTTLE
You get the idea. Of course, what the industry promotes usually isn't aligned with what the research actually illustrates. When it comes to long-term behavior change and weight management, you're far more likely to stick to a plan that you enjoy. What a novel concept! Instead of punishing yourself all the way to the finish line where you'll realize you haven't adopted sustainable habits...maybe try to find the health-promoting behaviors that bring you happiness? Maybe that's not "extreme" enough...
ENGAGE IN JOYFUL MOVEMENT
ADD PHYSICAL ACTIVITY DURING QUALITY TIME WITH LOVED ONES
DO YOUR BEST
PERFECTION ISN'T A REALISTIC GOAL
MODERATION AND REGULATION ARE SKILLS THAT REQUIRE PRACTICE
YOU DON'T NEED A SPECIFIC SUPPLEMENT OR DIET PLAN
Okay, that was weird. Anyway... There's a reason that the results of 30-day challenges or extreme weight loss shows don't last.
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There are a bunch of reasons, but the big one is arguably the emphasis on external regulation of behavior. These folks aren't engaging in enjoyable activities that can develop into long-term habits. They're making short-term changes to reach a goal to win an award or avoid some form of punishment. Sadly, many coaches '#motivate' their clients in similar ways, leading to disordered eating tendencies and burnout.
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Are you punishing yourself or your clients to the finish line, or integrating new, enjoyable habits for lasting behavior change? Of course, not all behaviors are directly enjoyable (or easy or fun), but we should be able to enjoy them for the sake of their contribution to our overall health and #fitness journey.
#fitnessmotivation #nutrition #nutritioncoach #behaviormodification #coaching #sportnut”
