Everything I Needed To Know I Learned at the Gym!

For those who don't remember Silken's physically & emotionally brutal journey - in May 1992 at the world rowing competition, 10 weeks before the 1992 Barcelona Olympics - Silken was in a horrific rowing accident. Sparing you the gore & mangled muscles, Silken required 5 surgeries & weeks of intensive rehab- and she was told she would never row competitively again. Silken in perfectly Olympic physical & emotional fitness refused to succumb to such a diagnosis. She fought back - and won the bronze for Canada. She shared with me the many ways her physical and emotional strength continue to propel her through life's inevitable hardships. She co parents a profoundly autistic daughter, work demands, personal challenges. Life's hardships seem endless but our ultimate training is deflecting the many daily Katyusha rockets launched our way.

A quick physiological reminder here - our immune system - that is there to protect us from the common cold to cancer - is a pumpless system. It is reliant on strong muscles to pump it through the body. We often refer to a person who is of stronger emotional resilience as "thicker skinned" - impervious to the barrage of daily darts. And that oh so yummy muscle mass is the body's best method of managing insulin. When insulin whacks out - so does our moods!

The key aspects of building emotional strength are:

*Self discipline - Self Control
*Effective Stress Management Skills

We build our thick skin the same way we build our muscle mass.

Reach.....Push......Reach....Push...... Feel burned out....Step it up a notch!

That surge of empowering hormones deflects those killer Katyushas.

Doing cardio respiratory fitness is the very best way to open the mind and envisage new ideas. Have a serious stressor causing you to lose sleep? Get on a treadmill or elliptical & fly. The sweatier & filthier the workout - the more the mind opens & thinks unstoppably. It forces us to breathe & oxygenate - & yes - rattle those hormones into a melodious harmony of power & creativity. Our racing heartbeat not only brings in fresh oxygen - it brings in a fresh outlook. BTW - I always recommend resistance based cardio respiratory fitness. Work those power pump muscles - really pump that blood, hard, back to the heart!

Those of us who are resistance training junkies know the infinite, truly indescribable rewards of graduating to a new level. Man or woman - and btw if you are a woman who worries 'bout "getting ripped" - you are missing out. My blessing for you that you get "too ripped" - is your biggest problem in life.

We fitness fanatics know factually there is a direct correlation between our reach in exercise - and our reach in our emotional, spiritual & intellectual lives. The harder we push ourselves in a workout - the harder we push ourselves through life's challenges. Exercise is the very best form of stress management. Turning to typical indulgences to relieve stress - smoking, alcohol, bingeing......these are all known physiological stressors - which by definition only increases stress. The bodily damage from these assailants ultimately makes us look & feel worse - because they are destroying us. Exercise - now you feel empowered and in control - we control our lives - our lives are not controlling us. Letting physiologically addictive substances - alcohol, cigarettes, sugar, saturated fat, salt govern behavior is breeding helplessness.

Helplessness is debilitating & metastatic, however, treatable with exercise....feeling strong, pumped & focused is extremely invigorating.

We also know that not all workouts are created equally - fact is some days we are more energized than others...and some days we have to push a lot harder. Our daily lives are no different. Even if we have a day where we just take an easier walk on the treadmill - we feel we put in effort, oxygenated & toned - which equates to "ready"mode for our daily dilemmas. Remember to always give yourself a shout out for even smaller accomplishments:

I got up to go to the gym before work
I took Fido for a long walk
I added 5 pounds to the leg press
I added 2 reps to the set
I brought a healthy lunch to work and didn't eat fast food
I did not touch the cookies at work
I went for a workout instead of drinks after work
I cut back on cigarettes daily - until I stop
I controlled the lowering of that weight (eccentric movement) at the gym and defied the force of gravity - - just as I control my behavior and destiny

Everything I need to know about life coping skills - I learned getting fit!

Shira Litwack
Medical Fitness Professional,Lifestyle & Weight Management Coach,Fitness & Nutrition for chronic illness recovery, Radio Talk Show Host/Producer bestinhealthradio
http://www.bestinhealthradio.com/
http://www.fitfan4fun.com/

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Beat Panic Disorder And Live A Better Life

Those who suffer from panic attacks understand the need to find a way to beat panic disorder and move on with life. A panic attack is an episode of fear that can last for several minutes. These attacks make a person fear disaster or loss of control even if no danger is present. There may also be a strong physical reaction during this time that brings on the feelings of a heart attack. Panic attacks can come on at any time and many people who suffer from this disorder will worry about future attacks. Many people who suffer from this type of disorder will feel embarrassed or ashamed because they can not do simple things like going shopping or driving a car. These attacks often start when a person is in their late teens or early 20s. Females are more likely to have panic and anxiety disorders. However, not everyone who has panic attacks has a disorder.

Before finding a way to beat panic disorder, it is essential to identify the signs and symptoms. Those who suffer from a panic and anxiety will suddenly feel attacked by fear, feel out of control, and have an intense fear about the timing of the next episode. Physical symptoms include a racing heart, severe sweating, problems breathing, dizziness, chest and stomach pain, and a numbing sensation in the hands.

Panic disorders may be genetic, but there is no known reasons why certain people are more susceptible than others. Science has found that many sections of the brain are included in fear and anxiety. When researchers get the opportunity to learn more about this connection, better treatments may be able to be developed.

When a person feels as though they have a panic disorder, they should speak with a doctor. A medical professional will be able to test to make sure that there is no other physical problems. If there is not, a mental health specialist maybe recommended. The main ways to treat a panic disorder is through psychotherapy, medicine, or a combination of the two.

Psychotherapy is also called cognitive behavior therapy and is extremely effective in treating a panic disorder. This therapy teaches a person new methods of thinking, behaving, and reacting to situations that make them less fearful or anxious. For example, some people benefit from exposure therapy. During this treatment, a person is exposed to the physical feelings of panic in a controlled environment. This gives the opportunity to learn better ways to cope. With each exposure, a person should become less afraid and gain a higher sense of control over the situation.

Doctors also can prescribe special medications to help end panic disorders. The most widely used drugs are usually antidepressants and anti anxiety medications. There is a great variety to choose from and they are quite powerful. Anti anxiety medicines usually begin to work immediately, but must not be used for long periods of time. On the other hand, antidepressants may take weeks to work. They may bring on negative side effects like nausea, headaches, or troubles with sleep. Antidepressants are usually safe for most people, but recently there have been issues among children and young adults. Labels now warn that antidepressants may cause suicidal thoughts within this group of people.

Learning how to beat panic disorder is the first step in regaining a more normal life. Besides medication, breathing and relaxation techniques may be very helpful in avoiding the terrible attacks.

Jessie is a young woman from Australia who managed to beat panic disorder, and create a blog to help others who are struggling to beat this terrible condition.

You can follow Jessie's writings at http://www.beatpanicdisorder.com/

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Dealing With Anxiety Effectively

Many people today deal with the common issue of anxiety. Anxiety can be caused by many different things in life and can seem difficult to cope with. There are ways that anxiety can be dealt with, though. Using certain tactics, you can learn how to cope with your anxiety. You may even be able to minimize your anxiety as a whole. As you read the tips on coping with your anxiety, you will learn to worry less about things. You will be happy with the end result, which is a less stressful life.

Analyze the Cause of Your Anxiety - Once you analyze what is causing your anxiety, it will be easier for you to deal with. If your work stresses you out, take a break every so often. If it's certain people or other situations, take breaks from those people or situation. Whatever it is, a break is necessary to minimize your anxiety.

Become More Social - When you close yourself off and are alone most of the time, your anxiety can be by far worse. This is because you are alone with nothing but time on your hands to worry about everything under the sun. So, become more social and get out of the house to take your mind off of things.

Find an Outlet - People who suffer from anxiety generally need an outlet to help them cope. For some people this is a journal and for others it may be working out. You just need to find something that works for you. Whatever it is, do it religiously if it helps to minimize your anxiety levels.

Confide in Someone - Sometimes when your anxiety is through the room, talking to someone is all you need. So, find someone who you trust and who is willing to listen to you. See if they're willing to set aside some time each week to talk to you. This can be a family member, a friend, or even a professional counselor.

Find Something to Calm You - This may sound easier said than done, but everyone has something that calms them. This can be a bubble bath, relaxing music, or the scent of a certain candle. It doesn't matter what it is or how silly it sounds. Whatever it is, do it once a day.

Most people with anxiety need a schedule of things to minimize their anxiety. So, finding an outlet you do a few times a week, someone you talk to once a week, and something that calms you once a day can really bring down your anxiety a lot. When you throw getting out of the house and take a break from your stressors into the mix, you're good to go.

Danny Hawkins has more than 15 years of experience in psychology, and is very insightful on dealing with anxiety. In his free time he enjoys reading, watching movies, and being outdoors.

Original article