That's Fit

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

Christina, 44, says: As you stand before this photograph looking at me, this woman in black and white facing her image in a mirror, I doubt that you can really see me.

Why? Because I'm an expert at hiding: I've been doing it for decades. On the outside, I'm a successful businesswoman, well educated, well paid, in control -- I have a perfect life.

But there's another me on the inside: a woman with a 20-year history of bulimia. A woman with so much rage and self-hate inside that all the binging and purging on this earth can not wash it away.

Photographer Frank Cordelle's book Bodies and Souls: The Century Project is provocative, powerful, and honest. It captures the true essence of 100 courageous women and girls from the moment of birth through 100 years of age. Like Christina, the individuals celebrated in this book come in all shapes and sizes and have all sorts of life experiences.

At the very least, you must take a look here to see a sample of The Century Project online. You'll see a series of photographs that will surely move you. The entire book, available from most retail booksellers, will open your eyes even more. It will remind you -- I promise -- that there is no "normal" when it comes to the body of a woman. There is no standard by which each of us should be measured. Every women is different and beautiful in her own way. Just look. You'll see.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

When you're happy, you feel better, look better, and may even live longer. Seems you ought to be happy more often then, doesn't it? OK, easier said than done on the days you find yourself feeling downright blue. You can always try, though, to bring more joy into your world. I say take a stab at happiness every day. Here's how.

• Go outside. When you're bored, anxious, or feeling bummed, head toward nature. Sit and soak it up. Or move around. The fresh air and exercise are sure to boost your mood.

• Head to bed. Go to bed an hour earlier tonight. The world will look a lot brighter in the morning. While you're at it, sleep late on the weekend. You deserve a lazy day.

• Share. Give a gift for no reason at all. Make a batch of low-fat mini muffins -- here's why you should keep them small -- and pass them out at work. Or offer a friend some hand-picked flowers. My little boys and I shared the fruits of our recent strawberry picking extravaganza with some neighbors, and we all felt happy after delivering smiles to so many faces.
  
  

• Reflect. At the end of the day, think of at least one good thing that happened over the course of the previous 24 hours. Yesterday, my four-year-old told me he loves me with all his heart. Giving thanks for great moments does wonders for perspective.
  

• Jump for joy. Really. Jump. Jumping up and down will fill your body with energy. It's good for the bones too.
  
  

For another 45 ways to brighten your days, click here.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

Aside from a wedding here and there, I haven't really dressed up in seven years -- ever since I had my first baby and decided to trade a professional job for a mommy job. No need for dress pants and tops or suits and fancy shoes.

For all these years, my office attire has been hanging in my closet because all I wear nowadays is fitness gear. Track pants and shorts, short and long-sleeved t-shirts, fleece pull-overs, a ski jacket, and tennis shoes make up most of my wardrobe. I don't even care much for jeans. I prefer comfy clothes for my at-home ventures. They suit me well. My suits? Not so fitting anymore.

My suits are fitting for some homeless folks in my area, says a mommy friend who works with this population. So I'm donating them all. Just packed them up and loaded them in my car in fact. I plan to transfer them tomorrow morning when I see this mommy in our kids' school parking lot.

I feel fit in most areas of my life. I feel physically fit, emotionally fit, and pretty financially fit. Not everyone enjoys my luxury. Some people are busy simply surviving and don't even have physical fitness on their radars. Many are depressed, deep in despair over their life conditions. Most have no money at all. Some live outdoors and spend their hours seeking warmth and nourishment. Not much chance for a fit lifestyle. Yet, despite their misfortune, some are trying to come back to life. That's where my suits come into play.

My friend told me some of the homeless people she serves are trying really hard to get jobs. But they don't have the proper clothing for interviews. That's why I'm donating mine. And why my husband will go through his closet tonight so can donate too. It's the least we can do, in celebration of our fitness and in hopes others find theirs.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

The internet is our key to the unknown. Need a definition for a tough word? Forget the trusty dictionary sitting on the bookshelf. The internet is quicker, easier, and so much more convenient. Need a quick recipe for chicken, potatoes, or say, cookies? No need for a visit to that old recipe box or cookbook. A quick search of the internet can score bunches of tried and true blueprints for the cravings that consume us. And when it comes to our health? Heck, who doesn't self-diagnose by way of the keyboard?

At times, we all share the same doctor. Austin Fit Magazine calls our collective physician Dr. Google and while many of us might highly recommend the good doctor, it's possible we're relying on this seemingly trusty source of medical information a bit too much.

Surveys reveal that nearly 40 percent of web-using adults have gone online to research a medical condition. Some use sites like Web MD. Some simply type a symptom like "ankle pain" or "sore throat" into a search box. Such investigation can be helpful but it can also lead to panic, anxiety, and plain old misinformation. Without an actual person who can offer comfort and explanation, online searches can be downright dangerous.

As with everything, using the internet for medical pursuits is all about balance. Too much information from this source can undermine the real patient-physician relationship. On the other hand, knowing our stuff before we head into an exam room isn't such a bad idea.

Whether you call it empowerment, useless wandering, or something in between, perusing the internet requires an open mind and a whole lot of common sense too. The bottom line is this: Use Dr. Google's free-flowing information as you will. But remember that medicine was never intended to become a do-it-yourself project.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

I once read this inspiring story by Dr. Bernie Siegel in his book Love, Medicine, and Miracles. It was about a group of people who were told they were receiving chemotherapy. Some got the treatment; some did not. Of those who didn't, some lost their hair. They believed they would And they did. What powerful minds they had.

If thoughts are powerful enough to make people sick -- or cause spontaneous hair loss -- then they surely can make us well. That's the whole basis of Siegel's book, that cancer patients with positive thoughts can outlive even the lowest of expectations.

Yep, thoughts can heal.

"The body responds to mental input as if it were physically real," explains Larry Dossey, a physician and advocate for mind-body study since the 1980s. Under clinical hypnosis, for example, someone who is told he is being touched by a red-hot object will often get a burn blister, even though the object was no warmer than room temperature.

What we imagine in our minds really can affect outcomes. You may know this phenomenon as the "placebo effect." When a patient believes something will relieve pain, the body actually releases endorphins that relieve pain. Medical research suggests that 30 to 70 percent of successful treatments may be a result of the patient's belief that the treatment will work.

Now that we've established that good thoughts and feelings can mend our broken parts, here's a few ideas for getting into the right frame of mind.

Take a deep breath. Hold it, exhale, then repeat for 10 minutes. Take a walk, preferably in nature. Breathe in the fresh air.

Laugh. You'll pump more oxygen into your lungs, improve blood flow, and boost your immune system.

Keep a journal. Writing about emotionally charged events helps us deal with them mentally and physically.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

Let's talk sanity. I'm not talking legal sanity here. I'm talking peace of mind, emotional balance, a general state of mental wellness. It's not so hard to attain, you know. Here's how.

• Say it like it is. Expressing your feelings appropriately is key. Let people close to you know when something is bothering you, when you're angry, when you're sad. Keeping feelings bottled up takes extra energy, can weigh on your mind, and can cause problems in your relationships and at work or school.

• Think it out. Since emotions can be powerful, give yourself some time to think before you say or do something you might regret. Allow yourself a cool-down period if anger takes you over. Let your tears dry a bit before you begin talking about your sadness. Give yourself the gift of a right frame of mind.

• Balance it out. Make time for things you enjoy, focus on the positive things in your life, pamper yourself, and see how the stresses in your schedule don't seem so bad.

• Take care of you. Physical health can affect emotional health -- so take care of your body by exercising regularly, eating healthy, and getting enough sleep. Don't abuse drugs or alcohol either.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

Men's Health magazine urges us to make the most of our days. We have 365 of them each year, after all. Might as well put them to good use. Ready to get started? That's the spirit.

Crank Up The Tunes
Tune into some up-tempo music before beginning your workout. It can raise your heart rate, boost your mood, and up your muscle power by 10 percent.

Say It, Don't Write It
Go for quality social time by talking, not texting. Frequent texters are more likely to suffer from loneliness and social anxiety.

Recall Your Meal
On days when junk food calls your name, recall a healthy meal memory. Researchers say it can enhance awareness of how satisfying the food was and can help you stray from indulgences. You might find you eat less too.

Talk It Out
Women who keep tension under wraps are more likely to die of heart disease. So women: Say what's on your mind. Men: Ask what's on her mind.

Stretch It Out
Stretching improves posture, promotes blood flow, and relieves body tension.

That's just a start. There are 65 other dazzling-day ideas right here. Check them out. That's the spirit.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

My kids are still whittling away at their Valentine's Day candy while Easter looms right around the corner -- Sunday, March 23 is the big day. That means more candy. Candy from school. Candy hidden in eggs. Candy lining the aisles of every store we drop by. Candy. Candy. Candy.

Candy-filled holidays present a challenge for me. I want to limit my kids' sugar intake. I don't want them to go overboard on calories either. Still, I want them to enjoy the sweet occasions that seem to arrive on every page of my calendar. What scares me is what this blogger has to say: "A few studies have recently estimated that Easter rivals Halloween and Christmas for copious candy consumption among kids, with the average Easter basket packing a whopping 4,000 calories or more in sugar alone."

Fortunately, this same blogger calms my fears with a few suggestions for building baskets with health in mind. Check out these ideas fit for Easter.

• Substitute a huge solid-filled chocolate bunny with a more moderate sized hollow bunny.

• Don't include a whole bag of jelly beans but a handful or two.

• Give a bit of variety with candy while you avoid a large volume.

• Shop around for low sugar snacks but avoid those that use artificial sweeteners. Evidence suggests these may be worse on the body than sugar itself.

I could also substitute a few fun trinkets for candy, throw in some fun coupons redeemable for miniature golf maybe, and toss in a jump rope too. Ah, peace of mind.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

Don't strive for perfect. It' a virtual guarantee for failure -- none of us is perfect, you may well know. Doing good, plain old good, is really all we need to feel spunky and nourished. Here are three tips for getting started on your path toward mere goodness.

Don't cut out, just cut back. Slash just 200 calories per day and you'll lose nearly two pounds a month. That's about 20 pounds a year. You can still eat cake -- just limit it, and other treats as well.

Limit sugar and salt. Don't ditch them entirely. Just enjoy a little less. Ketchup, spaghetti sauce, peanut butter, juices, and cereals are all loaded with hidden sugar. And canned chicken noodle soup: 1,780 milligrams of salt per cup. Go with low-sodium minestrone or vegetable and all you'll consume is 290.

Add water. Add water to your beverage line-up and say goodbye to a few regular indulgences, like cans of soda, frothy Frappuccinos, and yes, sinful Margaritas and their accompanying 740 calories. Still OK on occasion, these drinks can severely sideline a healthy lifestyle.

For more where this came from, check out this Oprah magazine article.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

There's something about taking action that feeds the soul. Maybe your action is delivering a meal to a friend with a new baby. Maybe it's cleaning up the shores at the beach one weekend, pitching in and helping a neighbor move into a new house, or driving a special someone to an important medical appointment. Reaching out makes a difference -- it's often all our spirits need in the lift department.

I've got an spirit-lifting assignment for you today, one that might just save a few lives.

This task comes from a spunky cancer survivor who calls herself Miss Melanoma. Her goal -- which she hopes becomes your goal -- is to get a surgeon general's warning in every window at tanning bed salons. Here's all you need to do: Visit Miss Melanoma's website at MissMelanoma.com, click on Sign our Petition, and read all about the importance of skin cancer awareness -- did you know melanoma is an epidemic and the rate of occurrence is rising faster than any other cancer? Once you've absorbed the humbling facts that surround melanoma, kindly move on and sign your name. It's that simple, yet so critical.

Once you're done making your difference for the day, I recommend you take a spin through Miss Melanoma's website, which includes an inspirational blog, artwork, articles, and a shop too. You're sure to be amazed by the grace, determination, and humor of this young woman who lost her little toe to cancer and finds herself wondering: Am I entitled to a 10 percent discount on pedicures?

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

Plugging away at an exercise routine sure is easier when progress is apparent. Lose a few pounds, tone a few muscles, or pump out 20 push-ups instead of your usual 10 and motivation might just overcome you. All it takes are goals that are reasonable, realistic, and attainable. Set a few SMART goals and you'll witness the wonder of success -- and the inspiration to keep at your fitness pursuits.

SMART goals are:

Specific: Plan to run three miles today or jump rope for the duration of one song.

Measurable: Log your activity and see if you're mastering your specific goals.

Action-oriented: Resolve to walk for 30 minutes four times every week. Or bike for one hour two days per week.

Realistic: Don't plan to run 10 miles if you don't run at all right now. Try for two miles instead.

Timely: Allow one month to work up to two miles. This way, you've got time and the end is in sight too.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

If your mental health isn't in tip-top shape, chances are your physical health will eventually lag behind. Keeping your mind fit, then, is a sure way to keep on top of your physical self. Try these five ideas for getting a handle on your mental toughness.

• Take control of the stress in your life. It may boost your "good" cholesterol (HDL), say presenters at the annual American Psychological Association meeting.
  
  

• Determine whether or not your home is harboring dampness and mold. These conditions are linked to an increased risk of depression.
  
  

• Fix the little stressors in your life, like leaky faucets. According to Dr. Micheal Roizen, M.D., these minor annoyances can age us by about eight years.
  
  

• One in seven women suffers from depression before, during, and after pregnancy. Talk to your doctor if your baby blues last for two weeks or longer.
  
  

• Find healthy outlets for channelling your anger. Suppressing it could make you four times more likely to die prematurely.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

Dieting and exercising can sometimes be lonely pursuits. Add a friend or family member to your journey toward health, and it may make a world of difference. Sure there are some -- 34 percent of respondents in one study -- who report that loved ones sabotage their weight-loss efforts, tease them about food choices, and get in the way of their exercise goals. The vast majority, however, are very supportive.

A Gallup Poll conducted for USA TODAY and Discovery Health of 769 Americans, ages 18 and older, reveals the following:

• 68% say their circle of friends and relatives has done more to help than hinder their efforts to slim down.
  
  

• 88% say they've been complimented on their successes when they've been able to drop pounds.
  
  

• 57% say it would be helpful to them to partner with a friend or relative when trying to lose weight.
  
  

Not a bad idea, to partner up with someone near and dear to your heart as you shave off pounds and step up your fitness. Not only will the company do you good, the accountability that comes with having someone in the know may keep you right on track. So when the going gets tough, grab someone who cares.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

Caring for others -- a demanding child, an ill spouse, an aging parent -- can make you sick. Caregiving can be draining. It can suck up time, weigh on your emotions, and cut chances that you'll care for yourself. Keep on your toes with these recommendations, though, and you might just keep yourself in tip-top shape.

• Develop a sense of humor -- it takes away tension.

• Find a support group. Find a group in your city or try an online option. Sharing, venting, and commiserating can do the body good.

• Exercise. It's not just good for your bones, muscles, and joints. It's good for the soul too.

• Take a break. Hire some help, turn to your faith, get a massage, or read a good book. Just do something with only you in mind.
  

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

I'm a fan of talking. I'm not someone who'd ever be labeled a "talker," and by this I mean I don't talk for the sake of talking. I don't hold people captive with endless chit-chat, and I don't need to hear myself speak. I'm as much a fan of silence, really, as I am of talking. Still, when I've got something to say, I say it, especially when not speaking up keeps my feelings and emotions hidden.

In one 10-year study cited in the January 2008 issue of Reader's Digest, about one in four women and one in three men said they held back during a spat. That's what I don't do, can't do, never do. Holding my peace makes me feel sick. According to this same study, this is a natural reaction to suppressing strong emotions. And it's exactly why women who didn't fess up to their feelings in the study were four times as likely to die during the study period. Health wasn't measurably affected for the men in the study.

As we head into a brand new year, with the hope of brand new health, why not resolve to talk more. It might save your relationships -- and your life too.