3Wave Fitness: WaveTalks

Today's podcast is an interesting one. You see we had the plan to do a podcast all about goal setting and we wanted to have a section about how you could know when you're goals were going off the rails or getting into the red-zone where you could potentially be setting yourself up for a bad time, so we reached out to one of the smartest therapists we know, Fiona Jeyachandran, to jump in to the podcast with some tips and tricks.

But things don't always 'goal' to plan. You see, we started chatting with Clinical Counsellor Fiona Jeyachandran and she had so many good things to say that we - during the recording - were feverishly changing our discussion outline and picking her brain because of how amazing and intuitive she is with her answers.

With over 30 years of experience and with specializations in trauma and addiction Fiona is no stranger to helping people with the struggles that we all face and then some. And she is so generous with her advice and tips for fostering and maintaining a healthy self view, which is tough to do in today's anxiety-ridden world.

We also discuss what Intrinsic versus Extrinsic goals are and go into some depth about negative self-talk, which absolutely comes up when we're broaching our goals if we go even slightly off course, or sometimes even when we're staying neatly on-course!

So have a listen and let us know what you think. Be sure to follow us on social media as we have a lot of fun content available through the week!

And be sure to look at our other tiers if you're interested in working with one of our coaches!

If you're interested in working with Fiona or would like to reach out to her, she can be emailed at [email protected] or on her facebook page at https://www.facebook.com/manybrightblessings2U/

She's amazing, she's a New Westie and she does virtual sessions no matter where you are on this bright blue dot.

In this episode we discuss what sugar is (literally - we'll talk about what the various types are), and what it's dietary importance is.

We start by giving you a baseline understanding of what the chemical components of sugar are as well as some of the forms that are most common or popular in the foods that we eat. This includes understanding what High Fructose Corn Syrup really is, and the effect it has on the body.

From there we talk about the mechanisms at play in our current understanding of addiction, and how sugar fits into the framework of that understanding. This can help to empower your own struggles around diet by contextualizing what's happening.

And finally we talk about some things that you can do to mitigate your sugar intake that respect your body and your own mental processes.

References:

https://sugarscience.ucsf.edu/sugar-metabolism.html#.YHCt0BRuea9

https://www.pbs.org/food/features/5-sugars-sweeteners-everyone-know/#:~:text=Some%20fans%20and%20manufacturers%20also,has%20a%20GI%20of%20105

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819855/

https://www.media.uzh.ch/en/Press-Releases/2021/Fat-production.html

https://pubmed.ncbi.nlm.nih.gov/31058204/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

https://link.springer.com/article/10.1007/s00394-016-1229-6

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2732004/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004012/

The circadian rhythm is one of those things that is misunderstood, much maligned and often used as an excuse to justify many types of social faux pas. Many believe that it's set in stone from an early age and that we are just bound to the moniker that describes our patterns like "early bird" or "night owl"... (Is there a middle one? Like an "afternoon pigeon"?)

But what if we told you that the circadian rhythm wasn't set in stone? And that a lot of the sleep hygiene things that help with quality of sleep can also be used to adjust your circadian rhythm? What about if we told you that a lot of the tools and tricks used to help with ADHD (or VAST - which if you don't know what that is - listen to the podcast!) will also help with adjusting and improving your circadian rhythm?

We discuss all this and more in this episode! You will even find out the truth about snow in Vancouver. (no, really...)

Oh dear. How does one write a description for such a clickbaity topic without becoming part of the clickbait? Well, by being as forthright as possible, I guess.

This podcast is all about spot reduction (aka: target training). And we're discussing this from the wider cultural standard definition that states that you can do a bunch of exercises in an area of the body to burn away the fat and reveal the muscle underneath...

There is a massive market for this throughout North America that preys upon the desire to look better because you are not good enough as you are now. The "if you don't get this thing you won't fix the problem you didn't know you had until we revealed it to you just now" marketing trope that was especially pervasive through the former decades leading up to now. We all were exposed in media to the notion that even the have-nots were always attractive in rags-to-riches or ugly duckling stories - and when they did that first reveal of the new, hotter, better version of the protagonist or character it solves all of their problems.

We live in a world of problems. We all have a bunch of problems. And for some of us these types of beauty standards become a way to solve, but then ultimately add to our list of problems and prey on our deeper psychological insecurities. So let's discuss that a little bit.

Then let's pivot to what aesthetic goals are in the wider context of fitness goals and how we can repurpose this to become less performative or extrinsic and become part of your self-care plan.

How is this possible without being totally hypocritical? Well here's where a lot of the modern-day fitness pioneers dive deep into the idea that you can use targeted training of an area for things other than just trying to look a certain way. You can use target training to rehabilitate, train for a sport, alleviate pain or discomfort, etc. This has to be within the wider context of a balanced training regime, and an understanding of the technique as a part of a whole range of techniques at the disposal of your training professional or your own volition.

And finally, it wouldn't be a 3Wave podcast without looping back into the idea of self-care and making sure that you're taking care of yourself, because you deserve to be happy and find your way that works for you on this journey!

You can always reach out to us at 3wavefitness.com or info at that website!

Enjoy!

Balance is one of the words that is being thrown around a lot right now (like "Pivot" or "the"...) and we wanted to weigh in on this to be a part of the cool crowd. But we're not talking about a yoga routine or diet, we're talking about why it's important when you're choosing exercises to have balance between the exercises (front/back, up/down, etc.) and also balance around why you're doing this in the first place.

The exercise selection balance is super important to make sure that you're not just working out certain muscle groups and ignoring others, because even when you're going for an aesthetic (as we will discuss) you need to make sure that you're staying healthy and safe by keeping the main muscles that you're working limber and mobile and the opposing muscles strong enough to balance the forces created by the target muscles.

It's so important that we start to examine the 'why' of why we work out, as well. If it comes from a place of shame or inadequacy it may not be something sustainable. We always see the stories of those who persevere through the struggle of these mental states, but we all know that for the majority of us it doesn't last when we start something new like that, and then we can suffer more. So let's talk about that and see if we can find another way to approach the workouts that we want to do or the activities that we want to integrate!

Link to Dee's Journey short doc - go to vimeo and search "Dee's Journey".

The shoulder is one of the most mis-represented joints in the body. Most people, in modern life, have lost a lot of the necessary daily movements that would have been common even a couple of generations ago to move the shoulder through it's full range to keep it healthy and functional. Typing (as I am currently doing as I write this), mousing, gaming, driving, etc. cause the shoulders to stay in a very static position over time, adapting to these activities that become the majority of use for the joint, and having the tissues of the body adapt as best they can. These adaptations usually lead to other issues, such as aches, pains, loss of mobility and more.

This is what we're discussing today, and how you can train to avoid these issues. Join us for this <20min episode!

In this podcast episode we break down a study about the side effects of sitting and share some tips on how to offset the effects of long bouts of sitting.

We will be discussing the work of Dr Vladimir Janda who developed the understanding of Upper and Lower Crossed Syndrome. These two issues create a really common pain pattern and some notable physical effects, and are a result of our modern lifestyles. Most people that sit for long periods will likely feel the effects of Upper or Lower Crossed Syndrome, and we are here to talk about how that is not a death sentence and how you can start to reverse the effects.

Link to information about the study we refer to.

Today we're spending not much time talking about context of patience. You know what it is already, and we don't need to pander to a lowest common denominator (you're smart, and we love that about you.)

We all know that we are supposed to be more patient, especially with the state of affairs in the world right now, but how does that effectively translate to your exercise regiment? Exercise can be seen as the one thing that you shouldn't be patient with. Let's examine that.

This is a short podcast. 13 minutes and change. And in that time we're going to talk about 12 minute workouts, which are becoming more popular since there was a study that was published in the journal Circulation that was picked up by the Harvard Gazette. (Find that article by clicking here.)

We wanted to weigh in on this because it's an intriguing prospect to commit to only 12 minutes of exercise per day that is not insane cardio or HIIT (though it can be, if you want!) Most people think of shorter time limits meaning much more intensity, which can be off-putting, but this study suggests that this notion is incorrect.

So for people that have struggled with motivation, maybe we can look to just starting with 12 minutes of movement per day and building on that. When you find out what all of the benefits of this are, we think you'll be willing to give it a go. And when you pair that with our podcast about motivation, you may really have some tools to get yourself going!

It really has been a crazy year, hasn't it? And that crazy has not slowed down at all, in fact it's amped up significantly and left us in a very confused, anxious place where stress is around every corner of every day. So let's talk about what this holiday season is going to look like from a health perspective and give you some ideas on how to temper your urges and anxiety.