Club Blog

San Diego Fitness Psychology

By: Michael R. Mantell, Ph.D.

On March 16th, at 10:00 a.m., I’m giving a presentation on the psychology behind eating. No, don’t worry, if you know me at all, it won’t be filled with any nonsense psychobabble…well, mmm maybe just a tad bit. But it’ll be down to user-friendly earth.

For a taste of what I’ll be talking about—and I do hope you’ll join in, I thought I’d share some interesting and novel takes on weight management here. Simply put, research has shown that people who use the approach I’ll be describing in my presentation, along with lifestyle change, lose more weight than those who only make changes in their daily habits. The link is what you think.

Typically, folks who want to lose weight have negative views of themselves, are self-conscious and perhaps even embarrassed to be around others who are trimmer, toner and more “in-shape.” Self-esteem and self-confidence trip these people up since they erroneously believe that the ONLY way to increase self-worth is to lose weight. Of course, becoming healthier is a key factor in motivation to reaching a normal weight goal, along with wanting to be more active and maybe even seeing their grandchildren grow up.

Identifying and modifying thinking patterns and negative mood states that undermine healthy eating approaches is a critical factor in understanding successful weight loss. Cognitive behavioral coaching for weight loss helps you to identify your unhelpful patterns of thinking that are maintaining your current weight problems. Thinking patterns tend to be over-learned and occur almost “automatically” – they just pop into your head without you noticing. This is because they are so familiar that you don’t even recognize they are there – it’s like you’ve tuned out the ‘background noise’ of your thoughts. The first step learning how to ‘tune in’ and recognize your patterns of thinking, feeling and behaving in relation to weight.

Otherwise, your self-esteem, body image, stress that affects problem-solving, social anxiety and other similar issues will continuously get in your way of successful weight loss regardless of the diet and exercise program you adhere to—if you do adhere to one.

Here’s an example. Let’s say you think what are called, “sabotaging thoughts” about exercise. “If I don’t have enough time for a long workout, it’s not worth doing.” Unless you catch that erroneous thought and have a ready more accurate response in your head, you are likely to avoid exercise that day. Thus, “ANY amount of time spent exercising is better than no amount of time. It’s important to sometimes work out for smaller amounts of time so that I prove to myself that exercising doesn’t have to be ALL or NOTHING, it’s somewhere in the middle.”

When it comes to the overall success of your weight loss, you might have a sabotaging thought, “Well, I did lose a bit of weight this week but I’m really upset and disappointed that it wasn’t more.” Instead, a rational counter would be, “C’mon, real life weight loss has nothing to do with being the “biggest loser.” Losing a half pound or up to two pounds a week is the normal range. While I WISH and would PREFER to lose more, every pound I lose is a victory and adds up to serious weight loss.”

What about dealing with a craving? The sabotaging thought might be, “I need to eat to make this craving go away—it won’t go away any other way.” The rational response is, “Cravings are just like an itch. The more I think about it, the worse it gets. It’s just a craving and when I distract myself from it, it’ll start to go away.”
How about this familiar one? The sabotaging thought is, “Since I didn’t lose any weight this week, I’m a failure and this is not working. I give up. The rational response is, “Hey, nothing is perfect, and it’s absolutely normal to not lose any weight some weeks. I need to stay at it and I will succeed.”

While exercise is important, what, when and how you eat are most important. Some say the balance is 70% diet and 30% exercise. But it’s all based on 100% in your mind. You need to learn to create healthy responses to those sabotaging thoughts, choose a healthy diet plan, get involved in proper exercise with a trainer ideally, give yourself lots of credit, eat slowly and mindfully, consider getting a diet/health coach, arrange your environment, make time for proper nutrition preparation, differentiate between hunger, desire and cravings, practice hunger tolerance, monitor your eating, prevent unplanned eating, and stop fooling yourself.

The link is what you think…even more than simply dieting and exercising. Remember that DIEt has the word “die” in it.

By: Michael R. Manetll, Ph.D.

Sure, 87% of Americans are busy crafting their, largely unworkable, resolutions to insure a healthier and financially better 2013, and some are even turning to world-class apps to help them.

From new apps such as 5K Runner, Nike+ Running, and RunKeeper,  to Fooducate, DietBet, and to Mint, and a host of others, you can set yourself up to eat healthier, exercise more regularly, drink less, learn something new, quite smoking, achieve a better work/life balance, volunteer more, save money, get organized, read more and finish your “to-do” lists. Those are the most common resolutions facing Americans for 2013.

Want to create a sound fitness plan for the coming year, one that pays off in real achievement app-free? Follow these tried and tested suggestions and you’ll see that by February, when your friends have thrown up their hands in sheer frustration, you’ll still be systematically executing your plan, with everyone wondering, “How’d she/he do it?”

1.  You need a clearly stated, passion-filled, motivating mission statement.  Use language that is specific, measureable, attainable, realistic, and time-based.  You can add, “enthusiastic and rewarding” to make your SMART goals, even SMARTER.

2.  It needs to be “computable” and data oriented.  “Lose some weight” will never happen. “Lose 1-2 pounds this week,” is much more likely to be met with success.  Before and after photos, heart-rate data, and similar hard evidence is what it takes.

3. Ever say to yourself, “I’m going out for a ride”? You meander all over the place. Very different than having Siri or Google maps direct you from her to there.  You need the same focused action plan to achieve any resolution. Be sure to start small and progressively add more appropriate exercise. Every see the plans your trainer has for you? Ever read a progressive routine in one of the fitness magazines? During the first week or two start off slow. In weeks three and four, gradually add more volume and intensity, and in weeks five and six, blast it.  Same with your resolution solution action plan.

4. Keep track of everything you do as far as weights lifted, mileage on the treadmill or around the park or bay, food you’ve eaten, the time you spend in the gym or on the running trail and no matter what, write it down.

5. Constantly assess your progress and make any mid-course adjustments necessary to stay in the game.  Sick? Take time off while finding a way to be somewhat active at home.  Busy time for you with meetings at work? Exercise at the gym for only 15 minutes.  Lots of beginning of the year gatherings with food you don’t plan on eating? Find ways to plan ahead and consider a Weight Watchers or other program where you spread your eating plan over the day/week.
There you have 5 simple tips to assure success in the resolution game.  Follow them carefully and you’ll be pleased you did—try the same with your business resolutions and you’ll find similarly rewarding results.

By: Michael R. Mantell, Ph.D.

Here’s the latest scientific elixir of happiness—gratitude.

That’s right, gratitude will fill your storehouse of happiness.  What’s this have to do with health and fitness? Plenty.

You see the study of positive psychology, specifically the work of Sonja Lyubomirsky in her book, “The How of Happiness,” has uncovered that happiness builds “joy, contentment, love, pride, and awe…improves our energy levels, our immune systems, our engagement with work and with other people, and our physical and mental health.” She adds that building happiness in our lives, “bolsters feelings of self-confidence and self-esteem; we come to believe that we are worthy human beings, deserving of respect.”

That’s a whopping list of positive benefits from being happy—and with no negative side-effects to report.  Robert Emmons, in his book, “Thanks! How the New Science of Gratitude Can Make You Happier,” adds that “happy individuals are also more creative, helpful, charitable and self-confident, have better self-control and show greater self-regulatory and coping abilities. Happy people, the facts clearly show, are flourishing and successful people.”

I don’t know about you, but I sure would like massive doses of this stuff! The best part of this wonderful tonic is that it doesn’t take tons of sweating, dozens of sets and reps, jumping onto and off of anything.  It doesn’t take a medical examination, there’s no co-pay needed, and you really don’t even need a personal coach.  All you need is a piece of paper and a pencil—ok, an iPad will do as well.

Emmons famous research demonstrated that people who kept a personal journal and listed 3 – 5 things they were grateful for every day, “reminded themselves of the gifts, grace, benefits, and good things they enjoy,” found a 25% increase in their happiness over other groups who did not complete such a journal.  He also found that these increases may be sustained over a period of months, and that in as little as three weeks of keeping such a journal, you can sleep better and find more energy.

Want to feel more “joyful, enthusiastic, interested, attentive, energetic, excited, determined and strong”?  Want to sleep better? Want more flourishing relationships? Want to cut down on anxiety, stress and depression? This simple daily exercise is the answer.

One of the foremost teachers of gratitude, David Steindl-Rast, has said that we can decide to live with gratitude even in the face of challenging times.  He also points out that when we live with a sense of gratitude we don’t feel, we will begin to feel it.

Here are Emmons’ evidence-based 9 steps for becoming more grateful:
1). Keep a gratitude journal.
2). Remember the bad. If you recall tough times in life, you are more likely to appreciate what your have.
3). Ask yourself three questions every evening. Fill in the blanks with the name of a person (or persons) in your life. “What have I received from ___? What have I given to ___? What troubles and difficulty have I caused ___?”
4). Learn prayers of gratitude.
5). Appreciate your senses.
6). Use visual reminders.
7). Make a vow to practice gratitude.
8). Watch your language:
9).Go through the motions. Research shows that emotions follow behavior.

Happy holidays everyone—be grateful for what you have, and remember, abundance is not what you own, but how much you appreciate.

By: Michael R. Mantell, Ph.D.

It’s that time of the year again when we all face the onslaught of holiday parties, festive food fests, drinking more than usual, late nights out, less sleep, and generally putting on a few pounds that we find more and more difficult to lose, come January.  With three months of challenge ahead, I thought I’d share my three favorite rules to help you get across the goal line healthy, fit and happy.

Rule #1.  Focus on the process, not the outcome.

Sure you want to set specific, measureable, attainable, realistic, timely, enthusiastic and rewarding goals (“SMARTER”) for reaching January in great shape, and still fitting into your jeans from this past summer.  But my experience in working with athletes and fitness coaches has taught me that beyond developing a vision, being committed to goals, believing that you can achieve your goals and taking one step at a time, it’s getting involved with the “process goals” that have to do with the steps needed to achieve success that are most important. Too many focus on the destination and forget to enjoy the journey.  The journey, in health and fitness, is what it’s all about.
What steps, actions and techniques are you focusing on to help you assure you’ll reach your goals?  Keep you eyes on your form, the strategies you are using for diet for example, and other types of processes needed to be successful.  Examples include focusing on recording your diet daily, following certain guidelines for sleep, keeping your back in proper position while doing dead lifts, and enjoying the exercise, nutrition and sleep along the way to your goals.

Rule #2.  Never give up. Ever.

“Winning means you’re willing to go longer, work harder, and give more than anyone else. ”
~ Vince Lombardi
How’s that for inspiration to keep going no matter what?  As long as you are alive, anything is possible.  It’s not an all or nothing game during October, November and December, it’s about getting back up no matter how many times you’ve slipped.  Make it a lapse, not a relapse.  Don’t sell yourself short. OK, so you had that extra piece of cake or more pasta than you promised yourself you would have (process goal).  Don’t let a slip destroy your plan.
Giving up means settling for average, or worse.  “Forget about it” is for people who are almost there but turn away from the finish line.  Being your best is definitely available to you…if you don’t give up, ever.
Seth Godin, author of “The Dip,” advises, that the “dip” — the boring, difficult, inconvenient time after the excitement, positive feedback, and the fun of a new goal has worn thin – is designed to keep you out of the inner circle of winners. He advises determining which dip is the right challenge for you and to stick with it, never give it up, no matter what. Ask yourself, “Am I panicking?” “Who am I trying to influence?” and “What sort of measureable progress (process goals) am I making?”  Expect the dip, or lapse, gather your resources, find a coach, and keep going!

Rule #3.  Talk rationally (accurately) to yourself at all times.

Recognize that your body hears your every thought.  That’s right, whether it’s about diet, exercise, your self-image, your health, your fitness, it’s clear that your body has superb “ears.”
I’ve written about this before here. Your body’s “ears” don’t hear words specifically, but rather forms of energy, pictures and emotions. The mind-body connection is so strong and the body’s “ears” so accurate, that every thought you have can be reflected in your health. It’s as if your body believes every word you think.
So here are 7 thoughts that will help insure you’ll meet your holiday season health and fitness goals.

1. I feel great
2. My body is becoming leaner and stronger
3. I find it easy to eat the right foods
4. I love eating right
5. I love working out
6. I am healthy and have a ton of energy
7. I have a fit body

By: Michael R. Mantell, Ph.D.

“OK, Rebecca, Kayla and Max, Mommy is going to the gym so you kids behave and listen to daddy.” Sound familiar? Of course it does.  Going to the gym for many moms, and yes dads, is time off, a chance for renewal, for developing real health and happiness.

But what about your children?  Is “…behave and listen to daddy” the best you can offer them?  What about, “…and you kids be sure you are playing, exercising, and having fun too while mommy does the same at the gym.”  As someone who provides mental strength and performance coaching to developing and elite athletes, I can tell you that encouraging young children to enjoy free-play is a critical building block in their overall health—emotional, physical and intellectual.  

Many parents believe, inaccurately, that focusing their young children’s physical activities on sport specific training trumps more general types of movement, exercise and activity.  It doesn’t.  Like you, needing proper warm-up time before you begin any specific exercise, think of your children’s free-play as their warm-up time for later focused athletic training.  And if they aren’t headed towards becoming world-class tennis, soccer, baseball, basketball or football players, then think of their free-play as benefitting them in a thousand other ways to build a base for lifetime health and fitness.

When you are headed to they gym, keep these three points in mind:

   1.  Free-play means just that.  Running, jumping, playing catch, skipping, playing in the grass, and riding their bikes all build essential balance, mobility, endurance and strength.  Sounds like fun, right?

 2.  That leads to the second point.  Don’t forget to play in the dirt with them when you come home from the gym, work, or shopping. Remember how you played outside until it was time to come in for dinner (or in my case when the street lights went on)?  Show them how you can enjoy hopscotch, hula-hoops, dodge ball (easy does it) and they’ll love it too.

    3.  Focus on the process not the outcome.  Our bodies were made for movement, exercise, and activity. Why? To keep us healthy and have fun, not just for winning a game, getting a scholarship or a trophy. Emphasize the value of fun, happiness, and enjoyment with your young children, not losing weight, building muscle or getting an athletic free ride to UCLA.  There’s plenty of time for focusing on sport-specific skill building in those children and early adolescents who show interest, desire and proficiency in a focused sport.

    4.  Along the same lines of process, not outcome, be sure to keep your praise for your youngsters on their effort, determination, and resolve instead of their winning. “Daddy told me that you guys really had fun and enjoyed racing in the backyard when mommy was at the gym…that’s so terrific!”

This sure beats video games and donuts, doesn’t it?