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Happy New Year! I hope this year is filled with fun, exercise, healthy eating and less stress in your life!

At some point in our lives, we may experience foot discomfort. Whether it comes from the wrong pair of shoes, overdoing an activity or plain tight and weak muscles that support the foot. The foot has over 206 bones, which sounds like a lot, and it is. When muscles get tight, we may stub a toe or sprain an ankle. Things start to shift quickly. We have the ability to compensate temporarily, but if this goes on too long, we can have even more pain. So if you are one of many who have foot discomfort, it may be time to see a podiatrist or hire a trainer to help you do some appropriate exercises that can help give you relief.

At To Fit You, we start by asking what you think may be causing your discomfort, and then we do some assessments to see what might be going on. What I find is typically tight and weak muscles that surround the foot, which hinders the mechanics of proper foot movement while walking. So let’s talk about the mechanics of the foot.

The average person takes 8,000 to 10,000 steps a day, according to the American Podiatric Medical Association. This equates to about 115,000 miles during an average lifetime — or walking the circumference of the Earth more than four times. So here are three ways to strengthen your feet:

1. Exercise your feet. Exercises like the ones on this page will strengthen your feet, ankles and calves while improving flexibility. Additionally, these exercises can help you move with better balance, power and control. Perform these exercises for 15 minutes every day to increase the strength and flexibility of your feet. Note: Talk with your doctor before starting a foot exercise program, especially if you have fallen arches.
2. Strengthen your feet’s arches. For your feet to function properly, you need to have foot core strength. In other words, you need strong, stable muscles in your feet’s arches. Many people think they have one arch in their feet. However, you actually have three arches: lateral (outside), transverse (center), and medial (inside) arches. These arches all work together when you stand, walk, run or jump. When your arches function properly, they provide foot core strength, balance and power. Exercises like toe splaying and big toe presses can help strengthen your arches.
3. Walk barefoot. Take your shoes off when you’re walking around your home to reengage the muscles in your feet. Removing your shoes helps reestablish important neural connections between the large and small intrinsic muscles in your feet that may be inhibited while wearing shoes.

I hear from my clients a lot that “there is nothing I can do. It’s just a normal part of aging to have aches and pains.” The good news is that is not true! All of my clients have had less pain and discomfort in general but specifically less foot pain.

So if you are ready to move and feel better, let me help you by giving you back your happy feet.

In health,

Birgitt Haderlein
President & CEO, To Fit You
1750 Seamist Dr., Suite 170, Building 1

Houston, TX 77008
713-410-3376
Fax 713-868-4290
www.tofityou.com

The holiday season is upon us already! Most of my clients are semiretired or work from home. This time of year, people tend to pile on more engagements and less time on taking care of themselves! Don’t let this be the year you don’t put yourself on the top of your list. I have been in the fitness industry for 28 years and I still hear the biggest challenge is not having enough time or not making the time to schedule your health and fitness commitments.

Whatever the case may be, there is always a solution to anything you are facing in your day. Whether it be kids, animals, family time, etc., you just have to make yourself a priority, so here are a few tips that will help motivate you to find the opportunity to increase your energy, keep you focused and, most of all, help you stay relaxed during this busy time of year.

1. Because you may be semiretired, use that 30 minutes you used to use for driving to work for fitness. Go for a walk, meditate or go to the gym.

2. Take 10 minutes — getting fitness in your day is much easier than you may think! There are plenty of apps to get you moving. Try interval training (HIIT) or find an app that works for you.

3. Schedule your exercise time. You schedule everything else, so why not?

4. Get up every hour. Research shows that sitting too long can lead to foggy brain, stiffness and decreased metabolism. So get up and move, dance, march in place or play with your pet.

5. Go hands-free. Get a headset so it frees you up to move around while on the phone. Practice standing on one leg. The more mobile, the better.

6. Switch gears, walk backward, side to side or zigzag. This will change your brain and increase your creativity.

7. Breathe. We take it for granted, yet when you focus on your breathing, close your eyes. This will take external stimulus out and, in turn, will help you relax, refresh and restore yourself back to balance.

8. Try standing. You will need to think about your environment differently. Change your computer screen, keyboard etc. Many companies offer ergonomic solutions. Regardless of your workstation, it is always best for you to move around throughout your workday, changing from standing to sitting. There is no perfect way. The best way is for you to strike a balance.

9. Stretch it out — less is more when it comes to working on your devices. Take breaks every 15 to 30 minutes to rest your eyes. Stretch your shoulders, hips and neck. They get really tight being hunched forward. This also decreases your oxygen due to what I call “Slumpy Dumpy,” because your ribcage does not expand and contract, decreasing your energy.

Fitting fitness bursts into your day is easy. The main thing is reminding yourself each morning why it’s important to put it on your radar. And then feel the experience of amazing energy throughout your day. Like any skill, it takes practice and commitment to make change in your life. So get moving and don’t let anybody or anything keep you from being your best.

Are you ready to get fit, lose weight, eat healthy and feel great? Call or email me today to coach you in the direction you want to go.

Gift certificates available!

In health,

Birgitt Haderlein
President & CEO, To Fit You
1750 Seamist Dr., Suite 170, Building 1
Houston, TX 77008
713-410-3376
Fax 713-868-4290
www.tofityou.com

Educate yourself about the dangers of an all-too-common problem.

Hope all of you are doing activities that bring you joy, decrease your stress and give you a sense of purpose to enjoy your life to the fullest. Here at To Fit You, my clients have various degrees of life situations that can affect their well-being from time to time. Are you stressed out? It could be a deadline at work or a grinding traffic jam. The causes of stress range from common frustrations like these to traumatic experiences like going through a divorce, losing your job or being a victim of violence. Most of us seem to think all stress is bad, but the stress response has a purpose, too. The tense muscles, rapid heartbeat, increased perspiration and surge of hormones are all a part of what is called the “fight-or-flight response.” If you are finding it difficult to find ways to relax, there are many resources to help you learn ways to increase your ability to do just that. Exercise, meditation, therapy, working with a health coach and spending time in nature are just some ways you may consider learning to relax.

Here are some stats from IDEA Fitness Journal:

Stress has been linked to a laundry list of ailments, including heart disease, depression, insomnia and anxiety. The following data shows that stress is detrimental to one’s health and well-being.

1. Nearly three-quarters of 3,000 adults aged 18 or older reported feeling stressed about money at some point, with some respondents saying they sacrificed health care because of finances.
2. Job-related stress tops concerns as 80% of workers say they feel stress on the job, nearly half say they need help in learning to manage stress and 42% say their co-workers need help with stress.
3. Of all doctor’s visits, 75% to 90% are for stress-related ailments and complaints.
4. Long-term activation of the stress-response system can disrupt almost all of the body’s processes and increase the risk for numerous health problems.
5. For people who reported having a great deal of stress in the previous month, the most common change was sleeping less than usual.

There are many factors when it comes to taming our stress. Being mindful, slowing down throughout your day, reaching out to your friends and doing at least one physical exercise, especially one that you love and can do consistently. Most important is exercise that lifts your spirits and increases your energy. We all have many opportunities to increase our health and well-being, yet in order to move in that direction, we must first be aware of our behavior. Seek help so we can make changes to better ourselves and, in turn, be better for the people we love and serve on a daily basis. I am famous for saying, “Be the person you want to see in others,” so surround yourself with people who model that energy! As a health coach, I am always wanting my clients to seek ways to be their best. We all deserve happiness, so give yourself a break and take care of your well-being. It’s like they say on any flight: First put the mask on yourself and then on your child. In order to be there for others, you need to help yourself.

Are you ready to get fit, lose weight, eat healthy and feel great? Can’t do it on your own? Call or email me today to book your complimentary consultation to coach you in the direction you want to go.

Gift certificates available!

In health,

Birgitt Haderlein
President & CEO, To Fit You
1750 Seamist Dr., Suite 170, Building 1
Houston, TX 77008
713-410-3376
Fax 713-868-4290
www.tofityou.com

Hope your new you is treating you well. I had several responses to my last article that talked about changing your life for the better. I hope most of you are taking this to heart and enjoying your new year to the fullest. I have worked with all kinds of clients in the last 25 years, and the most common question I have is “How can I lose this weight?” As fast as possible with the least effort is what they really want to say once we get to the truth of the matter. Look, there is no cookie-cutter approach to weight loss. It has so many facets, and with food available 24/7, we are being bombarded at every turn. As with all change, it is an ongoing process, and it takes a commitment to be a different person.

You may have to change your playmates or tell them what you want to do, especially when it comes to your family. It helps to have the support of the whole team. The best way is to be clear about the changes you want to make and be a role model for others. Here at To Fit You, we ask clients to do a food log for seven days, and then we review their week to get the client to see their eating habits. So they can make small changes to meet their needs. It can be as small as this: Just focus on drinking one extra glass of water. The challenge is not going from zero to hero. This creates stress, so, in turn, it triggers your survival mode in the brain, and you start storing extra fat. Your body can’t discern if you are running from a lion or not. Yet with the willingness to pay attention throughout your day, slowing down and breathing, your body can learn to relax. This allows us to make better choices when we are less stressed.

Here are some creative calorie hacks from IDEA Fitness Journal. No problem feels trickier to clients who are trying to lose weight than calorie intake and balance. The following science-based calorie hacks uncover unique ways to boost the metabolism.

1. In Trends in Endocrinology & Metabolism, scientists advocated for a dose of cold weather to boost calorie burn, stating that “in most young and middle-aged people, non shivering thermogenesis increases by between a few percent and 30% in response to mild cold exposure.”
2. According to a study that appeared in International Journal of Obesity, “genuine, voiced laughter” increases energy expenditure and heart rate by 20% above resting values. Laughing for 10 to 15 minutes a day could increase energy expenditure by 10 to 40 calories.
3. Annals of Internal Medicine reported that people burned, on average, 400 additional calories by sleeping for 3 or more hours — an extra 2,800 calories burned in 1 week.
4. Stepping in place at commercial breaks burns an average of 148 calories and results in about 2,111 steps taken in 25 minutes or so of TV viewing, according to a study in Medicine & Science in Sports & Exercise.
5. A study published in the Journal of Clinical Endocrinology & Metabolism found that drinking 500 milliliters of water increased metabolic rate by 30% in both men and women.
6. A 2009 study published in Clinical Nutrition found that, when combined, green tea and capsaicin — an active component in chili peppers — curbed the appetite of 27 volunteers, reducing the number of calories they ingested.

So today pick one of these and remember that weight loss is a process, and it takes a committed effort to stay on track. It’s one step at a time and one meal at a time. If you overeat at one meal, start over with the next meal. So remember that it’s a lifestyle change. Don’t set yourself up for failure by expecting perfection. Meditation aids in slowing your mind down and will help you stay off the hamster wheel of insanity doing the same thing over and over. As always, keep it simple. To Fit You is here to get you there with more fun, vitality and accountability.

Do you need to get fit, lose weight, eat healthy and feel great? Give us a call to coach you in the direction you want to go. Call or email me today to book your complimentary consultation!

Gift certificates available!

In health,

Birgitt Haderlein
President & CEO, To Fit You
1750 Seamist Dr., Suite 170, Building 1
Houston, TX 77008
713-410-3376
Fax 713-868-4290
www.tofityou.com

We all know someone who suffers from chronic pain at some point in their life. As a matter of fact, you may be one of those people. According to IDEA Fitness Journal, more than 45% of Americans experience pain on a regular basis. Unfortunately, people tend to fall into bad habits as the body adapts to a new normal of persistent pain. I have worked with several clients who have gone through this experience. Here are a few things you can do mentally to better handle chronic pain. I have had bouts of chronic pain and had great success with relief and ongoing techniques to help me stay emotionally and physically balanced. I am very clear with my clients that I don’t treat or diagnose any condition, nor can I fix them. I have a customized approach for each client’s situation and have an incredible referral team for their best interest to get the care they need.

Mental Bad Habits of Pain

Many people faced with day-in/day-out chronic pain create negative coping mechanisms that make the condition worse. When chronic pain spikes, it often cues sufferers to engage in behaviors that, although dysfunctional, provide a short-term reward. For example, emotions such as anger and depression distract the brain (as it processes those thoughts and emotions), temporarily overriding the sensations of pain. These routine habits provide fleeting relief, but they also prolong chronic pain conditions by changing brain chemistry and altering the mind and body’s response to pain.

How These Mental Habits Affect the Body

These negative emotional responses cause negative physical changes as well. Because the body perceives persistent pain as a threat, the fight-or-flight response is triggered, and the instinct is to adopt protective postures and positions. Imagine an animal in pain; it curls up to shield its body and internal organs from further harm. Humans display the same defense mechanisms by rounding the spine and shoulders and bringing the arms across the body in protection. They stick their head forward and clench their teeth to ward off potential stressful interactions with others. The lower body responds by tilting the pelvis down and bringing the knees together to protect the genitalia. These changes, if repeated time and time again, can make chronic pain worse, causing joint inflammation, disease and degeneration.

The Importance of Rest … and Recovery

So what can you do to help with chronic pain? This pain is usually a signal that the body, along with the mind, has been taxed beyond normal limits. This can be a result of chronic stress, chronic fatigue, disease or chronic muscle and joint pain, among other things. Whatever the cause, your system needs rest and recovery. Here are my top five suggestions to help you destress your mind and body and get you on the road to living life well lived with less pain and more joy!

1. Daily breathing and/or meditation. Close your eyes. This takes out the external stimulus. Focus on your breathing when you notice your mind wondering to some thought and just bring the focus back to your breathing. It takes practice; it’s a skill like golf or tennis. Be patient and practice. You deserve to give yourself the benefit. It promotes cell growth and repair, which, in turn, heal your body.
2. Relaxing techniques before bed! Take a warm bath, drink herbal tea that has no caffeine and turn off any electronics an hour before bed. Great time to practice step 1.
3. Good nutrition will also aid recovery. Seek professional help from a nutritionist for suitable choices specific to your needs.
4. Bodywork — whether a massage, EFT (Emotional Freedom Techniques), light stretching, yoga or anything that will promote relaxation.
5. Last but not least — regular workouts that promote health and well-being.

With these techniques and willingness to take care of yourself, you will increase your zest and vitality. Several of my clients have benefitted from their commitment to self-care. Ignoring chronic pain and pushing through it only creates more of the same.

Take your health back by making a decision to change. You deserve the best life you want to have!

Are you ready to get the gift of happiness and health? If you are stuck and need some accountability, call or email me today to book your complimentary consultation to coach you in the direction you want to go.

Gift certificates available! Yoga class time: Wednesday at 12:00 pm.

In health,

Birgitt Haderlein
President & CEO, To Fit You
1750 Seamist Dr., Suite 170, Building 1
Houston TX 77008
713-410-3376
www.tofityou.com

I have been in the fitness industry for over 28 years. As we have evolved to using iPads and iPhones more, our posture is being challenged more than ever. You can be in great shape and have really strong muscles; yet, if you don’t work on good posture throughout your day, slouching in a chair for hours still puts your body in a state of tension! That’s why body awareness is so important and making the choice to put your body in the best position at all times is the key.

When my clients ask what can I do to remind me to do this through out my day I tell them to use their devices to set alarms to remind them to stop, breath, pay attention and most of all do a posture check. I tell them their quality of life depends on their ability to tune into their body, even on their busiest days.

Posture is not a “one size fits all”

Good posture and alignment indicate where the body has the least physical stress. This varies because everyone’s internal structure is slightly different. Bone variation and tissue damage vary from one person to the next. The best indicator for proper body alignment requires us to tune in.

This is how I teach my clients to develop posture at a deeper level.

Increasing body awareness is the key to maintaining a healthy spine. Our bodies feel better when they are aligned. Try this: sit on the edge of a chair, with feet flat on the floor. Place your hands on your hips and imagine your hips are a bucket. Tilt forward and backward slowly and pay attention to what happens below and above the hips. Then find that point in between where you feel like your back is not under tension. This is a practice it takes some time yet you will know when you are there. When you feel like you are there pay attention to your spine and neck.

When they feel light with minimal tension that’s an ideal position for you in that chair. It can change day to day based on the chair you are sitting in and varies whether you are standing seated or lying down. The most important thing is that you are aware and present in your day to make adjustments. This will increase your energy and breathing capacity, focus and most of all decrease repetitive stress injuries.

So what are you waiting for. Get off your buts and your butt and increase your vitality through practicing great body awareness. You deserve to look and feel your best and being mindful and focused on ideal posture will enhance that process!

If you are stuck and need some accountability, call or email me today to book your COMPLIMENTARY consultation to coach you in the direction you want to go. You can reach me at 713-410-3376 or email me at [email protected]. Gift certificates are available! YOGA class on Wednesdays at 12:00pm.

In health,
Birgitt Haderlein
President & CEO
1750 Seamist Dr. Suite 170
Houston TX 77008
713-410-3376
www.tofityou.com