Coaching Column: When in doubt, ask an expert
Sam Mednick is a professional Life and Executive Coach based in Barcelona (www.blueprintcoaching.ca). A Canadian native, she’s been living in the city for eight years working with companies as well as individuals focusing on transitions, communication, leadership training, time management and productivity as well as emotional intelligence development. For more coaching tips, tune into her Podcast.
SAM SAYS: When in doubt, ask an expert
Dear Sam,
I’m a physical mess. Summer is approaching and I’d love to be able to enjoy all the activities the city has to offer, but I don’t feel well. My back hurts, I’m always tired, I’m overweight and as you can see, I’m grumpy. I realise you might not specialise in physically feeling good, but I’d love any thoughts you might have concerning my questions below.
Thanks so much for your help,
Master Mess
Hi Master Mess,
I’m sorry that you’re not feeling well. As you said, I’m not an expert in physical health, so I’ve enlisted the help of two leaders in their fields from Pabulum Health. Mariah Quesada is a health coach and plant-based chef, who specialises in holistic approaches to wellness, and Shay O’Malley is a physiotherapist, who focuses on sports and musculoskeletal issues. I defer to these ladies to answer your questions.
Q: What can I do to stop feeling so tired?
Mariah: I would first ask if you’re getting enough sleep. If you are, some other possible reasons for your lack of energy might show up on a blood test. Many vitamin and mineral deficiencies, such as iron, vitamin D and B12, can make you feel sluggish. Also, a nutrient-poor diet, full of processed and refined foods, will have a great impact on your blood sugar levels and throw you into a spiral of energy ups and downs. Poor diet, a sedentary lifestyle and high stress levels can all lead to Metabolic Syndrome (i.e. insulin resistance, type 2 diabetes, cardiovascular disease, etc.), which can also make you feel tired and have a harder time losing weight.
Q: My back’s in constant pain. Are there any exercises or stretches I can do to try and alleviate it?
Shay: I recommend that you get your back looked at by a musculoskeletal therapist. There are many different types of back problems and causes, and while some exercises and stretches may alleviate one condition, they could aggravate another. I always work to find the muscle imbalance causing the movement dysfunction, as a dysfunctional body is like a jumbled Rubik’s Cube. Realigning the colours is like realigning all the muscles and joints in your body. Once this is done, you’ll have a stable base on which to safely exercise.
Q: How can I get motivated to start taking better care of myself?
Mariah: Asking for outside help takes courage and is the first step, so well done. I can’t give you the answers to what makes you feel motivated so I would suggest that you:
1. Write down why it’s important for you to lose weight and get in shape: Having a reason to do something makes it easier to implement change.
2. Make a plan: Can you workout two-three times a week? Set realistic goals, so you don’t set yourself up for failure.
3. Start with small sustainable changes: Those are the ones that are more likely to stick.
4. Have fun with it: Don’t do things that you hate just because you think it’s good for you.
5. Don’t let minor setbacks throw you off course: Practise the 80/20 rule if you need to. Eat well 80 percent of the time and allow yourself to eat your ‘comfort foods’ the other 20 percent.
6. Don’t go it alone: Coaches are available to keep you accountable and motivated. If you can’t afford a coach, find a friend that is already fit and healthy. Surrounding yourself with the people you want to emulate will have a more positive effect than being around people who are in the same state as you are.
Q: What sports or activities would you recommend that might allow me to lose some weight but not be too hard on my back?
Shay: Low impact cardiovascular exercises such as cycling, fast walking and swimming are always good options. I’m also a big fan of both pilates and yoga as they help to improve core stability and flexibility.
To share your thoughts on this column or ask Sam a question email sam@blueprintcoaching.ca, or write to Metropolitan at editorial@barcelona-metropolitan.com