anxiety

Addicted to Fitness Show Notes – An Interview with Clinical Psychologist Dr. Nydia Conrad

We’re back with another Thursday episode of the Addicted to Fitness podcast, which means another interview with a health & fitness pro. Shannon and I regularly discuss the importance of mental fitness on overall health, which is why I’m excited to bring you this episode with clinical psychologist Dr. Nydia Conrad.

In addition to being a clinical psychologist, Dr. Conrad is a relationship counselor, sex therapist and an avid yoga practitioner.  Dr. Conrad and I chat about the process of discovering your passion, the positive effect exercise can have on controlling anxiety and why a supportive “family” structure can help you reach your goals.

Make sure you listen to the entire episode to hear all the helpful advice & info from Dr. Conrad. If you’re interested in contacting her directly, click here to visit her profile on psychologytoday.com and/or reach out to her on Twitter at @Dr_N_Conrad. Make sure you say that you heard about her on the Addicted to Fitness podcast.

Screenshot 2018-03-29 at 5.49.09 AM

Don’t forget that we’re always looking for suggestions on compelling individuals from the field of health & fitness to ask to come on the podcast. Please send your recommendations to TheATFpodcast@gmail.com and don’t forget to rate, review and share the podcast.

Links to this episode

iTunes: https://goo.gl/sryxUq 

Soundcloud: https://goo.gl/uN2Qeq

Website: https://goo.gl/16gjr9

Advertisements

Addicted to Fitness Show Notes – How Nutrition Affects Postpartum Depression

This week’s Addicted to Fitness kicks off with a brand new announcement! I encourage you all to keep emailing me to schedule a free fitness consultation and follow-up, but I also want to let you know that you can train with Elemental Training Tampa from anywhere. Contact me at elementaltampa@gmail.com to learn how you can participate in our online training program.

I start off this week’s training recap discussing the fitness contract I drew up for myself and my clients. Staying accountable to the goals you set for yourself is one of the many steps to achieving them. I believe signing a physical contract that you can see on a regular basis can help you be more accountable. My personal fitness contract stated that I will take at least one jiu-jitsu class a week. If you’re interested in using the fitness contract to reach your own goals, click here to download a .pdf version.

Screenshot 2017-08-20 at 8.28.47 PM

Free fitness contract; download by clicking link above

Shannon is closing in on the big day, which means the type & amount of exercise she’s capable of doing is becoming more limited. Instead of morning rides on the Peloton cycle, she’s made it a goal to walk approximately 30 mins every morning. This benefits both her, the baby and our a 4 legged child Jaz.

She also discusses her recent experience assisting in prenatal yoga classes in her training recap. Shannon is coming to the end of her yoga teacher training program, and has noticed that most fitness professionals are over-cautious when working with pregnant women. In her current state, she knows that pregnant women love and appreciate a little extra hands on attention.

We stay on the subject of pregnancy for our main discussion on this episode. Shannon bravely admits that she’s worried about the anxiety symptoms associated with the postpartum period. We did a little research to find out why the baby blues occur and discovered that a large contributing factor is a massive shift in hormones.

Prenatal yogi

After her yoga teacher training program, we’ll technically have 2 yogis in our household

From what we read, postpartum symptoms are at their highest 5 days after childbirth and are significantly influenced by a lack of estrogen and the presence of the enzyme monoamine oxidase A (MAO-A). This enzyme can prevent the brain’s utilization of “feel good” hormones like dopamine, norepinephrine and serotonin.

A recent clinical trial demonstrated that a supplement containing blueberry extract and the amino acids tryptophan & tyrosine had prevented “any depressed mood” in a group of women during their postpartum period (study link). Shannon’s already a fan of blueberries, so we researched the top 10 foods that contain tryptophan and tyrosine. You’ll have to listen to the episode to hear the entirety of both lists, but below is a couple of Shannon’s favorites.

Foods High in Tryptophan – egg white powder, spinach, soy protein isolate & spirulina (link to entire list).

Foods High in Tyrosine – cottage cheese, salmon, turkey & spirulina (link to entire list).

screenshot-2017-08-20-at-9-23-47-pm.png

We hope that this episode helps people understand a little more about what happens to women after childbirth. I also want to reiterate that we BARELY scratched the surface of a very complex issue. If you want or need more information about postpartum depression, PLEASE consult a medical professional.

If you’re looking for feedback about your current fitness plan, you can reach out to me via email and/or social media (Facebook, Instagram or Twitter). We’d also really appreciate it if you left us a rating & review in iTunes.

I say it at the end of each episode, and I’ll say it now, you’re feedback help us get better. Thanks for listening and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/how-nutrition-affects-postpartum-depression/id1121420986?i=1000391275086&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/how-nutrition-affects

Website: http://addictedtofitness.libsyn.com/how-nutrition-affects-postpartum-depression

ETT Wrap Show Ep.6

This week’s episode of the ETT Wrap Show was made possible by the majesty that is Skype. Even though we were on opposite sides of Tampa Bay, Tyler and I discussed sugary drinks, the therapeutic benefits of exercise, our goal setting techniques and Ronda Rousey’s recent appearance on the Ellen Show. All that and more on this week’s episode. Your comments make us better so keep them coming!

The new anxiety medicine: Exercise

Last year, my father made the decision to retire from his job after 37 years of service. I was very happy to hear he was retiring because I had a good idea of how physically and mentally demanding his job was. My happiness quickly turned to surprise when I heard that he was updating his resume shortly after his last day at work . As demanding as his job was, I wondered why he wanted to continue to work. Did performing manual labor for at least 8 hours a day bring him some degree of pleasure? As odd as that question may sound to people of my generation, science suggests that the answer is yes.

mechanic-63201_1280

The benefits of engaging in physical activity on a regular basis include:

  • Reduced risk of developing a chronic disease (diabetes, hypertension, etc.)
  • The release of endorphins, which block pain signals to the brain and produce happy feelings
  • Lower tension levels
  • Elevated and stabilized mood
  • Better sleep
  • Better self-esteem

Exercise has even been shown to have comparable results to that of prescription medication in the treatment of individuals diagnosed with depression. Even with all this data, less than half of American adults perform 2.5 hours of moderate-intensity physical activity (i.e. walking) per week. I believe the lack of physical activity is a major contributing factor to the 40 million American adults who have been diagnosed with anxiety related disorders. Personally, the period of my life that was filled with the most anxiety coincided with a lack of physical activity.

boy-landscape-man-1108

As I mentioned in the initial post on Elementaltampa.com when I completed my undergraduate program and entered the workforce, being physically active was not high on my priority list. I had earned a degree, I had obtained a job, but beyond that my life consisted of sitting on the couch watching TV or playing video games. I quickly became overweight and my self esteem rapidly deteriorated. I do not remember what specific event compelled me to attend my first martial arts class, but I know since then I have become much more proficient at dealing with anxiety. I truly believe developing a daily routine that includes a portion dedicated to physical activity has allowed me to excel both professionally and personally.

ETTworkout_10-19(1)

This post is meant to highlight the benefits being physically active can have on individuals dealing with anxiety and stress. It is NOT a post disparaging the use of prescription medication by individuals suffering from anxiety related disorders. I certainly understand and appreciate the need for these types of prescription medication. I am someone who at a young age received professional help to learn how to cope with stress. I did not to need medication but I know not everyone with issues similar to mine are as fortunate. Regardless if you are taking medication for anxiety related disorders or not, it is my belief that incorporating physical activity into your daily life will improve you physically and mentally.

If my Dad is reading this, you were right. Hard work does pay off, in more ways than you think.