by Theresa Masey

Many people wait for too many things. They wait until, “I’m skinny… have more money… more time, more….” everything. I have learned to not wait, anymore. Go and do! Take an hour and do something that you want. I understand that there are other things that need to be factored in, but take an hour to get your nails done, go out for coffee, or see an old friend. If there is something that you want to do, learn or see, do it! Go for a walk. Go for a bike ride.

I used to go to work and go home. I gained a lot of weight sitting on the couch. Then, I discovered bellydance and lost a lot of weight, because I was doing something. I don’t weight anymore.

I have been doing silks for the last three months. I am doing 30 minutes at a time two to three days per week. What have I learned? That it hasn’t gotten easier. I have gotten stronger because I am not weighting anymore. It is true, I have struggled, but I stayed and fought. I earned it! I made my decision to try, and what I gained is so much more than strength or a rockin’ body. I gained self-confidence and more self-esteem.

In this world of Instagram and SnapChat, we need to slow down. Take the time to learn, work, and struggle. We should do whatever we want to. It doesn’t matter if we are short, tall, fluffier, or skinner. Don’t give up because it is hard. Try harder. Fight for it. Refuse to let others bring you down. Never be afraid of falling because it means you tried. After you fall, the only way is up!

I want people to see that anyone, who wants it bad enough, can do this. Yes, it will be a struggle. It will be difficult. It will be worth it.

About the Author

Theresa discovered ArtFit by accident when she saw a belly dance performance by Cheryl and the ArtFit troupe at a local fundraiser. She began classes after signing up for a version of the “Biggest Loser” at her work. Going into this competition, she knew that she had to find a workout program that was more motivating than going to a gym. She participated in her first belly dance class in March of 2006.

There was no turning back! She was hooked!

She has been studying under Cheryl for the last 11 years learning, perfecting, and performing. She can be seen regularly performing as a soloist and troupe member.

Theresa has completed Teacher Training and a mentorship with Cheryl. Through her mentorship, she has found her own personal style of dance and her personal style of teaching as well. She regularly teaches the beginner belly dance class for women with “curves and all”. She also is a substitute for the intermediate and advanced level belly dance classes and helps out where ever she is needed.

Theresa believes that no matter what size, everyone can learn to dance, “Give it a shot. What do you have to lose?”

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Over Training

Over training expresses itself in many ways. Some of the most obvious signs are chronic injuries, fatigue, pain, weight gain, decreased performance, chronic soreness that doesn’t seem to be equivalent to the task performed, and a feeling of “burn out.” This can be hard to recognize because many of these symptoms can be attributed to many other issues as well. Always, rule out any other health issues by visiting your doctor. Then, take a look at your training, recovery, and nutritional program.

Over training can be seen in athletes that train in a cardiovascular activity chronically. According to Mark Sisson, world class athlete and author of the Primal Blue Print, “Chronic cardio increases the production of cortisol (in all but the most genetically gifted athletes), which breaks down the muscle tissue and suppresses the production of key anabolic hormones, such as testosterone and human growth hormone.” This leads to a variety of the symptoms of over-training as well as many you may not be aware of including loss of bone density, systematic inflammation, and free radical production. It is possible to keep in shape, participate in an athletic activity, and even be competitive while balancing cardiovascular training. Analyze your response to cardio. Are you getting the desired result? If not, take a break and begin to add it back into your routine slowly. Then, reassess the results. This will help you decide if you are over training in this way.

Recovery Time

Recovery time is as important as training time. Many people do not realize that muscle and strength are not built during training but during the recovery phase. When you exercise, you are breaking down muscle. For it to becoming bigger and stronger, it must repair. Over-training can occur when an athlete does not allow time for repairing between sessions. This also includes rest and sleep. Let your body recover from physical and daily stressors. Again assess your results? If you are training daily or even every other day but are not gaining the amount of strength and muscle that you should be from your training, train less. I know it sounds counterproductive, but your body may need a break to repair itself.

In my facility, I see many ladies trying to build strength and muscle. They are working hard but not seeing the results that they would like. After speaking with them, I realized that they were training hard but not eating appropriately. What we eat also affects muscle recovery. It is possible to be taking in too few calories to maintain a high level of training. This can result in weight gain, not necessarily in weight loss, by putting your body into starvation mode.

Diet & Body Mass

They type of foods you are consuming can also lead to the body being overstressed by activity. A lack of protein will also keep the body from repairing itself. Protein and the amino acids in protein repair muscle. Without that, you will end up with chronic muscle soreness, weakness, and injury. The body needs 0.5 to 1 gram of protein per pound of lean body mass per day depending on how active you are. This is much more than the average American diet because we fill our stomachs with carbs, not vegetables, fats, and proteins. Mark Sission lays out the formula in an easy to figure a way. Body weight x body fat percentage= amount of body fat. Then, subtract the amount of body fat from your total body weight. This number will give you your lean body mass. Your lean body mass will help you figure out how much protein you need. If you are more sedentary you will opt for 0 .5 grams per pound of lean body mass. If you are more active, you may choose 0.8 grams or 1 gram if you are very active. If you need help figuring your body fat percentage ask at your gym. We can help you with that at Artfit as well. Just request a time before you work out to have your body fat percentage taken.

Those of us who are at risk for over-training are the ones who will want to be active for many years to come. To achieve this, it is important to remember that athletic endeavors, whether they are for fun, competition, or physical appearance, require more than just your time at the gym. You must continue that training into the recovery process to keep your body improving and not over training.

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Modern culture has deemed being busy and stressed as being productive.  This attitude is having a devastating effect on our health. As more people are becoming aware of the situation, the terms whole health and integrated medicine are no longer know to only a few. Many people are familiar with these terms, but few practice them. It is important to realize that stress, food, exercise, and modern medication can unite in the fight against disease and in improved wellness.

Stress

Many people wear their stress like a badge of honor.  Unfortunately, stress is a major component in our overall health. This mindset is affecting our mental and physical wellbeing. Stress can directly affect heart issues, blood pressure, and inflammation, among a host of other problems. It is time we took a step back and relax. Actually, relax.

Yoga or meditation may not be your thing, but at least take time to let the pressure of the day to day go, take a deep breath, and appreciate the quiet. Set aside time daily or weekly to recover. It is not a luxury. It is important to your health.

Food

Our busy lives also affect how we eat. There is a fast food restaurant on every corner. As a society, we have forgotten the importance of nutrition. We don’t even question whether or not the food that we put in our bodies will fuel it throughout the day, if it can really be considered food at all. Fast, processed food lacks nutritional value and is often full of synthetic or genetically altered substances. In our search to be “productive” we have created a diet with a substantial lack of nutrition that not only keeps us from being well but is making us sick.

 It is hard to sort through all of the food and nutrition information out there, but it is safe to say that fast food is not the way to go. Not everyone has to be an organic only vegan. It is responsible, however, to eat organic as much as possible, eliminate foods that do not serve a purpose in fueling your body, and avoid processed foods. Making minor adjustments can improve overall health and to contribute to enhanced wellness.

Sedentary Lifestyle

Desk jobs, video games, and access to automobiles have contributed to a lack of physical exercise. We don’t move as much during the day as we did even 20 years ago. If we are not getting physical activity in our daily lives, we have to find ways to create movement for our bodies. Many people still tell themselves that exercise is just for those who want to lose weight or have defined abs, but exercise plays a big part in total health. Proper exercise can directly affect many of the chronic problems plaguing us today.

Exercise

Exercise reduces stress, the risk of heart disease, and osteoporosis. Back pain and arthritis are not excuses to not exercise, because it actually helps these problems as well. You don’t have to be a marathon runner to receive the benefits of exercise. A simple change in life style will do. Find a dance class or go for a walk. Sedentary lifestyles are a plague that can easily be fixed if we are serious about taking control of our health.

Modern Medicine

Modern medicine has its place in health care, but its primary focus has always been the treatment of disease. This is an important focus. There are many health problem that need medical attention, but it is important to take control of personal health care before problems arise that require the need for medication. Total health is a twofold process.  Disease prevention and improved wellness are not the responsibility of the doctors, they are the responsibility of the patient.

We must realize that our health needs to be a priority. It is imperative that we adjust our lifestyles to make room for stress reduction, good nutrition, and exercise. We can no longer afford to make excuses about being “too busy”. Too busy is not good. It is not healthy. It is time to take control.

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