Finding Your Anti-Drug (and Loving It)

You've either heard or seen the public service announcements asking teens "What's Your Anti-Drug?" Sponsored by the Above the Influence campaign, these powerful ads show teenagers who have chosen something else besides drugs. Something more powerful. An activity, an idea, a concept that gives them confidence, self-respect and an alternative.

Sounds like I am describing the way exercise makes some of us feel. Confident. Full of energy. Alive.

Physical activity. It's my anti-drug.

Very few people know my whole story. I was a quiet, shy bookworm (imagine!) with thick glasses and teeth that needed braces that went to a big, scary junior high, where I was tagged as the "it"girl to bully. It was a rough year. Not many people know that I went to doctors, psychologists, and was on a drug regimen (anti-anxiety meds so I would stay calm enough to make it into the front gates of school). There were countless days that my mother/father had to stop on the way to school, so I could use the bathroom repeatedly because I was terrified of arriving at school. How I switched schools to see if it got better, but my fears remained the same. The girls who terrified me didn't even know (or care) that I existed anymore (and probably had no idea how they had affected my life). Yet, the doors to anxiety where forever opened within me, and from this point forward, I was a mess when it came to change or anything new.

But how? How did I make it though college? Grad school? Dissertation defense? Divorce? A new start to life? A marriage? A baby? Moving less than every two years? Presentations? International travel? Teaching? Running fitness classes where I yell at people to get their asses in gear?

I found my anti-drug. It's moving. It keeps my anxiety not just "in-check" but out of sight.

Everyone wants to look good. People sign up en masse to gyms every year to jump on their new year's resolution to lose weight, drop a size, get a six pack, "tone" up, build muscle, etc.. However, I never hear of anyone signing up because they want to feel more satisfied with their life, or they want to feel less stressed.

The World Health Organization defines health as "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." Yet despite such an all-encompassing definition, we rarely hear anyone talk about the emotional, mental and social benefits of this particular anti-drug (unless it's mentioned in the study of the day on Yahoo/Google/MSN/CNN/blah blah blah).

Yet, it's there in a very big way. Being fit is not just physical. And while I don't hear people giving these types of goals, they are in there somewhere. You just need to dig a little deeper to find them.

Regular physical activity has been shown to decrease depression, anxiety and stress. It helps regulate sleep patterns. It increases endorphins. It increases self-esteem, self-efficacy and confidence. It makes you feel good about yourself. It makes you want to come back for more.

The trick is finding how to make this, being fit and active, your anti-drug. Embracing fitness at some level, so that you not only achieve the "I feel guilty if I don't go today" status...but move past it to where being active is such a priority in your day, that you need it and want it like that first cup of coffee.

Finding a way to make physical activity more than about physical activity requires regular, frequent, and consistent attempts to be active so that you can "feel" the difference on a mental and emotional level. Don't give up. Keep going back. You've got to live it in order to love it.

I live a fit life. It's my anti-drug.

How can I help you live your fit life?

Anna Marie

Bringing It Back Old School: The Value of a Push-Up

When I was a little girl, I always wanted to be able to do a push-up. But I couldn't. I tried. Over and over and over. I just didn't have the strength.

This morning, the Graves Fitness Center at Fort Belvoir Army Post had a push-up challenge. Is it sick that I was excited to give it a shot? Yes. A little bit. However, being a competitive personality (usually with myself) I wanted to see what I could do. I do push-ups three times a week as part of my regular workout. Today, I kicked out 44 in under 2 minutes. Was I happy with that? Sure. Do I think I could've done better? Always. 

Push-ups have been around for.ev.er. The military loves them. They have always been a part of their fitness standards. Push-ups are great for several reasons:

1. The work more than one muscle group (chest, triceps, shoulders, and I like to think of it as also working your core, as you essentially are moving while in an extended plank position.
2. They translate into functional strength. What does that mean? It means by doing push-ups you build strength that will help you in day to day activities (moving things, pushing things, lifting things...all good things). 
3. They make you look good (men and women). Who doesn't like having nice looking shoulders, chest, triceps?
4. The more you do them, the easier they get...so the more you can do more. 

What's that? You don't know how to do them? Here are some tips to get you started from beginner level.

First, give it a shot, even if you're not sure if you can do one. Arms shoulder width apart, extended, wtih hands facing forward, in a prone (face down) position, on your toes, back/butt/upper body in line (no droopy butt). Can you hold this position? If so, then try to attempt a push-up. Lower your body down until your arms are at a 90 degree angle. Butt/back/upper body still in line? Good. Push back up. Try to do more. Not ready yet? These next steps will get you there.

For the ultra beginner: Wall-Ups

After you have mastered the "Wall-Up" try progressing to what I call the "modified" push-up. 

And finally, the real deal, push-up (and how to do it correctly).


Another tip for those you might have some lower back pain - spread those legs out a bit more like this guy does and it takes the pressure off of your lower back.

Other types of push-ups (more advanced) - one legged, one armed, hindu, dive bombers (P90X fans love these), t-push-ups (my favs)...don't be intimidated once you've mastered the basic - go for it!

Let me know how it goes. Have you tried any yet? Are you making progress? Keep us posted!

Anna Marie