ADHD and Fitness, Part 3

Earlier we discussed some of the benefits of exercise as it pertains to ADHD.  In this post, I’ll go a little more in-depth into how to incorporate various activities into your life skills development.  It is very important to have a workout plan…as an ADHDer, you know you’re probably not very successful at “just winging it”, so you’d better start working on a feasible course of action!  If you’re terrible at organizing your daily life, the best way to start (in my opinion) is with a specific recurring activity that has independent goals.  A fitness program is the PERFECT way to learn aforementioned skills.  I’ll discuss setting realistic goals, scheduling, and tracking your progress (sounds exactly like what you should be doing for your daily life, huh?).  You can use this system for any number of pursuits, but since I’m big into fitness, this is the example I’ll use.

First thing’s first:  preparation.  We ADHDers tend to either grossly under-prepare or grossly over-prepare for, well, everything.  As you’re deciding which activity to pursue, ask yourself the following questions:

·         What experience do I have?

·         What equipment would I need?

·         How much will it cost, and what can I afford?  (give yourself a “price point” on more expensive items, if you decide to pursue something that requires equipment, classes, or a gym membership…the one possible exception is running shoes.  Don’t skimp on running shoes.)

·         Do you have any injuries or other physical limitations to consider?

·         What days and times do the classes or teams meet?

So, now you’re ready to make a training plan.

Now keep in mind we’re going to use a 5-day training plan.  Make sure you are RESTING on those other two days.  Don’t go all ADHD on your plan and think that more is always better.  You have to let yourself recover.

Let’s say you chose lifting weights as your primary physical activity.  You’ve got a couple years of experience (but it’s also been a couple of years since you trained), you found a gym in your budget, you bought a new pair of shoes on sale, and you’re in good health.  Let’s roll.

First off, you probably need to do some basic homework on your chosen activity.  In our example, it’s been a few years since we’ve set foot in a gym.  It might be a good idea to read a few articles on basic weight training.  Learn about a few different basic training schemes, learn which exercises go with what muscle groups, and study a few training splits recommended by experienced lifters.  Remember:  no more “winging it”.

The next step is scheduling.  You may or may not have found a time management system that works for you, and your personal time may be in a shambles, but this is a good way to help you navigate time management.  Pick a time to go to the gym.  Look at your schedule.  Allow yourself at least 90 minutes for your excursion (since we tend to underestimate the time it takes to do things…we forget that we have to actually GET to and from the gym too).  Based on your work schedule and the fact that you’re a morning person, let’s say that 6:30am is the best time for you.  Write it down somewhere…a daily checklist, your day-planner, set an alarm, whatever method you choose.

Now you need to set some goals (now I KNOW you have problems staying motivated and following through…so stack the deck in your favor and build a framework).  Let’s break it down into 3 categories:  short-term (within 6 months), mid-term (6-12 months) and long-term (12+ months).  Be realistic…you’re not going to gain 30lbs in a year (not 30lbs of muscle, anyway).  They can be very simple, or they can be specific.  Let’s say your goals are:

·         Short-term:  Do 10 dead-hang pull-ups without stopping (by 90 days from now)

·         Mid-term:  Bench press 200lbs (12 months from now)

·         Long-term:  Enter the Europa Super Show amateur bodybuilding contest (enter date)

So how do you reach those goals?  Planning, consistency and hard work.  You have to frame your short-and mid-term goals in the context of your long-term goal.  In other words, you can’t just work on your pull-ups, then work on your bench press after you meet your pull-up goal.  You have to do both of those things while setting yourself up to reach your long-term goal.  Since your long-term goal is a bodybuilding competition, you’re going to shoot for overall size, symmetry and muscle quality.  Then you can work on your short- and mid-term goals in the process of meeting the long-term goal.

Break off your planning into small chunks…one to four weeks.  Any longer than that, and your brain tends to disengage…you allow yourself to “wing it”, you forget about your planning, and you lose sight of your goals.  Next thing you know, you’re skipping workouts and eating junk.  Put your planning session on your calendar and set a reminder.  Next, get a sheet of paper and write down your workouts for the next week.  Put it in a folder or binder.  This is going to double as your training log.  You know you need to do a 5-day, well-balanced split.  So your first weekly plan might look like this (and notice how I incorporate the short-term and mid-term goals):

·         Monday (Back):  Pull-ups 3 sets to failure, Barbell rows 3x10, Seated cable row 3x10, Back extension 3x10

·         Tuesday (Chest & Abs):  Bench press 4x10, Incline bench press 3x10, Pec-deck 3x10, Crunches 3x30

·         Wednesday (Shoulders):  Machine shoulder press 4x10, DB lateral raises 3x10, Reverse pec-deck 3x10 superset with Dumbbell shrugs 3x10

·         Thursday (Bis & Tris):  Cable pushdown 3x15 superset with Barbell curls 3x10, Machine curl 3x10 superset with Close-grip bench press 3x10, Reverse cable pushdown 3x12 superset with Hammer curls 3x10

·         Friday (Legs):  Leg press 4x15, Walking barbell lunges 3x10/leg, Leg extension 3x15 superset with Lying leg curl 3x10

At the end of the week, look back over your workouts, and think about how you felt.  What was really hard?  What was really easy?  Do you need to increase your weight or reps a little next week?  Now you can set up the next week’s plan.  When done over a period of months, you can better track your overall progress and adjust your “big picture” training plan and identify deficiencies.

One last word of advice:  whatever pursuit you choose, don’t be too hard on yourself mentally.  You’re going to have days where you feel like crap.  You’re going to miss workouts.  You’re going to have to adjust your goals sometimes.  It’s OK.  Unless you’re training for a national championship, remind yourself that you’re human.  Don’t use that as an excuse to slack off, however!

ADHD and Fitness, Part 2

We’ve established that a good fitness program is essential to our development as adults with ADHD.  Now, I’ve given you a day or two to start thinking about what types of activities interest you and what you think your fitness level is (and there’s a specific reason I’m spreading this process out:  we tend to jump into things with little or no preparation), so let’s discuss some specific activities.  Keep in mind that you’re shooting for physical activity that covers 5 days a week.  I don’t recommend doing any of the following activities all 5 days (except weight training)…at least not to start, so you’ll have to cross-train.  

Running.  Running is one of the simplest, most straightforward forms of vigorous activity.  It’s very easy to set running goals, and it doesn’t require a lot of equipment.  

·         Who should try it:  most anyone can get into running, but if you have severe joint problems, you may need to try something low-impact (at least at first).  Heavier ADHDers may also need to start with walking or cardio machines to shed a few pounds at first

·         What you need:  You don’t need a fancy gadgets and a complete Nike running wardrobe.  Invest in:

o   Shoes.  Your shoes can make or break your experience as a runner, so don’t be stingy when it comes to purchasing good shoes.  If you have access to a running-specific retail store, have a professional fitting and gait test.  If not, use an online shoe guide to help you choose:  http://www.runnersworld.com/shoeadvisor

o   Stopwatch.  Start doing intervals if you’ve never run before (i.e. run 60 seconds, walk 90 seconds for 20 minutes).  I recommend the Couch to 5k program to help get you started:  http://www.coolrunning.com/engine/2/2_3/181.shtml

o   A reflective belt or small blinking light you can clip to your clothing if you plan on running in the dark

·         How often you should do it:  It’s very easy to over-train as a runner, since it’s a high-impact sport that can take a toll on your joints and muscles.  Start out running 3 days a week, and when your body starts to adapt, add two days of another activity (lifting weights, low-impact cardio, martial arts, etc).  You may find that your body can handle running 5 days a week, but make sure on your two days off, you’re RESTING.

Martial arts.  All martial arts are great for discipline and self-defense.  They provide much-needed structure and force participants to focus and pay attention to details.  

·         Who should try it:  Anyone who doesn’t mind training in a group setting and mixing sweat with other people (styles like Brazilian jiu-jitsu and judo are not for you if you don’t like touching sweaty people).  

·         What to look for: 

o   The best martial arts style is the one you ENJOY.  Find out which types of martial arts schools are available in your area, and do some research into each style.  Hard-style martial arts (taekwondo, kickboxing) offer better cardiovascular training, but they can be tough on joints.  Soft-style martial arts (aikido, aikijitsu) are lower impact, but don’t offer the same level of cardio fitness

o   Ask POLITELY if you can observe a class (follow facility rules and sit quietly) 

o   Choose a school that is clean, well-organized, highly structured, and DOES NOT give black belts to young children (it’s a big responsibility…you want a teacher who doesn’t take it lightly).

·         What you need:  A good attitude.  Be respectful, check your ego at the door, keep your mouth shut, follow instructions, and listen.

·         How often you should do it:  That’s going to depend on the school and the style.  If you choose a school with a lot of high-impact activities, three times a week is probably just right.  The other two days, stick to something low impact or do weight training.  If you choose a soft style, 2-3 days a week is fine, and use the other days for more vigorous cardio (running, cycling, rowing) and/or weight training.

Weightlifting.  If you’re going to use the weightroom as your primary fitness arena, make sure you’re doing an intense training split (5 days a week, balls to the wall).  I recommend some form of resistance training for EVERYONE, no matter what activity you choose as your primary.  You’ll strengthen your core, stabilizer muscles and connective tissue, which helps prevent injury.  Plus, the more lean muscle mass you have, the higher your metabolism.  And you’ll look good in your skivvies.  This section is directed more towards those who plan on using the weight room as their PRIMARY fitness activity.

·         Who should try it:  Anyone can benefit from resistance training.  Even if you have to start with the little pink plastic weights. 

·         What to look for: 

o   Join a gym with a well-stocked weight room and solid, basic equipment (if it doesn’t have a squat rack and a deadlift platform, walk out!).  If you’re really serious and plan on getting big or getting into bodybuilding or powerlifting, make sure your gym is accepting (for instance, Planet Fitness is notoriously anti-serious lifter)

o   Get advice from a seasoned weightlifter or seasoned trainer (not to talk trash, but many chain gyms employ local college students that don’t know a barbell from a hole in the ground…get someone who knows what they’re doing).  Check out the guys at www.animalpak.com for training ideas and brush up on proper form to avoid injuries. 

·         What you need: 

o   Decent shoes.  Basic running or training shoes are fine.  Some people find flat shoes (wrestling shoes, Chuck Taylors) beneficial to squats & deadlifts, but don’t fret about that yet

o   Gloves (optional).  If you have an office job, your hands are going to be soft.  You might need an extra layer of protection until you can build up some calluses.

o   Gym etiquette.  Put your weights back.  Make sure nobody’s using the equipment you’re about to use.  Wipe off your sweat.  Don’t walk between a lifter and the mirror.  Don’t “save” machines with your towel or water bottle…work in with other people.

o   Proper form.  Learn how to safely and effectively perform each exercise:  http://www.bodybuilding.com/exercises/

·         How often you should do it:  Five days a week.  Seriously.  You have to make sure you put yourself on a 5-day split (train each body part only once a week…Legs on Monday, biceps & triceps on Tuesday, etc.)

CrossFit.  Quick and dirty.  This takes basic functional training and basic cardio training and puts it into an intense, high-speed format.  Many workouts don’t require much equipment (some of it you can improvise), and you can create your own CF gym in your basement if you prefer to avoid formal gyms.  If you have absolutely no idea what CrossFit is, check out this website:  http://www.wodshop.org/

·         Who should try it:  CrossFit has something for everyone.  All fitness levels are welcome, and you can tailor your workouts to fit your needs

·         What you need: 

o   A place to do it.  You can join a Crossfit gym (some gyms offer free intro classes), or you can do many CF workouts in the privacy of your own backyard.

o   Equipment (if you’re doing it on your own).  Decide which elements you want (pullup bar, kettlebells, battle ropes, etc), and make a plan to save for them (we’ll cover this aspect next time).

o   Decent shoes.  Running or training shoes are fine.

·         How often you should do it:  Start off at 3 days a week, especially if you plan to do WODs with more explosive movements (clean & press, jerk, etc) or use “big” movements (barbell squat, deadlift).  Throw in some cardio the other two days.  Be careful…avoid doing too much for one body part in one week.  Don’t squat, deadlift or bench press more than once a week.

Cycling.  If you can afford to get a decent road bike (we’ll cover road biking here), cycling is a GREAT way to get your cardio in.  Like running, it’s easy to set goals here, and it’s easy to track your progress. 

·         Who should try it:  Anyone with a little bit of money to drop on a decent road bike and other necessities.  Anyone who prefers low-impact cardio.

·         What you need:

o   Road bike.  Go to a reputable bike shop and look for a bike that has Shimano, Campagnolo or SRAM components (think:  gears).  Don’t drop a zillion dollars on a top-of-the line bike if you’ve never ridden.  Get a solid frame with decent components that fits in your budget.  Trek, GT, and Giant offer great entry level bikes at decent prices.  Craigslist and Ebay are GREAT places to find used bikes as well.

o   Helmet.  Don’t scramble your brains for real.  Make sure it fits.

o   Basic toolkit.  Spare tube, spoke wrench, allen wrenches and air pump/cartridge.  Learn basic maintenance skills.

o   I recommend investing in a pair of cycling shorts.  They cushion your ride and keep your naughty bits from chafing.  Your nether regions will thank you.

o   Sunglasses.  This is a safety issue…keeps the bugs and the sun out.

·         How often you should do it:  Since it’s a low-impact sport, you could get away with riding 5 days a week.  However, you should ease into it at first and supplement with cross-training or lifting.  Get your butt used to riding on a skinny seat (the second and third rides are going to HURT).  

If you need a little extra help with your social skills, consider a team sport.  Many cities and towns have flag football, indoor soccer and rugby teams.  Local colleges often offer club sports and intramurals that are open to the community.  Just make sure you get your practice/match schedule and find out what equipment you need BEFORE you commit!

Have fun and be safe!

De-Clutter Your Life

If you have ADHD, you've probably been told that you're a "slob" or a "hot mess" or "cluttered".  Don't try to deny it...it's probably true!  Our problem is that we become so used to our constant state of disarray, that we become blind to the clutter.  We ignore it.  We don't do it consciously most of the time, but we ignore it.  It's simply a part of our existence, it's normal, it feels comfortable. 

A lot of the time, we're afraid of dealing with the clutter.  The thought of doing real, large-scale cleaning and organizing induces real anxiety in people who simply don't possess the brain tools to organize in an effective manner.  We don't know where to start, we feel overwhelmed, we're convinced that we're just going to fail anyway, so we accept the mess and try to move on.  It doesn't have to be that way.

We hate to admit that clutter is a problem, but it can be truly destructive to our lifestyle, especially if we've committed to making significant behavioral changes to deal with our symptoms.

• We can't find things we need.  We often forget where we put things anyway, but if there is a large amount of clutter in the equation, we've just made finding that piece of paper even harder than it was.
• It creates stress for us.  As comfortable as it might seem to ignore the mess, it really adds to a sense of disorder and chaos in our own brain.  The house looks like a bomb went off, we tell ourselves this is acceptable, but deep down, we feel embarrassed or anxious, but don't necessarily know how to fix it
• It creates stress for others.  Your wife, unless she has ADHD, does NOT want to walk into a house where shoes are all over the floor and clothes are hanging on anything that will stand still.  It drives your housemates crazy to deal with the dirt and inconvenience of stepping over or cleaning up YOUR mess.
• Unfocused "de-cluttering" gives you a false sense of security.  If you don't know how to deal with your clutter, or are afraid to deal with it, you'll likely just "move the piles".  You'll feel great because you organized your stuff into piles, but you miss the fact that all your junk is still in the middle of the floor.
• It's expensive.  When you break things and lose them to the clutter black hole, you have to go buy replacements.  Take care of your belongings, and you won't have this problem.

So how do you deal with it?  It's tough, let me tell you.  I was actually a full-blown hoarder before I addressed my problem.  Don't let it get to that point, ESPECIALLY if you live alone.  I still struggle with clutter.  Sometimes I just don't see the mess or the pile, and sometimes my good friend Procrastination takes over my mindset and I save the pile for later.  Once you clear out the clutter and find ways to avoid it that work FOR YOU, you'll wonder how you ever tolerated the mess!  These are just suggestions...you might have to play around until you find a method that works for you.

The first step is to clear out the clutter.  If you live alone, it will be more difficult, but it's possible.

• If you live alone, stand up on a table or chair and take pictures of your living spaces.  This will put the extent of the problem in perspective.  If you have housemates, get them to tell you where your problem areas are.
• Have a plan of attack.  We think more in terms of the big picture, which makes us think we have to tackle everything at once.  Avoid this.  Get a notebook and make a checklist (refer to earlier posts for checklist tips).  Pick a room and work on that room only.  Don't move on until you've finished that room.
• Consolidate the supplies you'll need in one area of the house.  Remember the first step is just clearing the clutter.  We'll deal with the organizational part later.  Lots of trash bags, vacuum, mop, Clorox wipes, etc.
• Schedule your cleaning time on your calendar.  Use a timer to set up 30-minute blocks of work and 5-minute "space out" periods.
• Most of us won't be able to clean the whole house in one go, but sometimes that approach works best for us.  Just get it all over with and don't give yourself time to procrastinate.  Just make sure you're not neglecting something else in the process.
• Throw as much as possible away (or recycle it or donate it).  If you haven't worn it in a year, give it to Goodwill.  If you have to think about an item for more than 10 seconds, trash it.  If it helps, make a "questionable" pile and come back to it at the end.  Be strict with yourself.  IT'S JUST STUFF!!!
• Either clean as you go, or de-clutter first and then clean the whole house as you go.  There's probably a LOT of dirt under those piles.
• Hire someone to do it.  If you really don't have time or you really don't think you can deal with the stress, hire a professional service, a friend or a family member to do it.  Go through and find the things you REALLY want to keep, and let them chuck the rest.  This isn't ideal, but I have to throw it out there because that's what happened to me, albeit by accident (my landlord and I had a miscommunication over my move-out date, and he ended up chucking 90% of my belongings...turned out to be beneficial to my hoarding/ADHD!) 

Next step is to organize your belongings.  I've written other posts on the subject, but some things to remember:

• Use expanding files for all your important paperwork and keep it in a safe place
• Use Rubbermaid bins or baskets for all your activities and pursuits.  All your photography stuff goes in one basket.  All your scrapbooking stuff in another.  Keep them in a closet, spare room or the garage, labeled and neatly stacked
• Put a basket or tub in a conspicuous place for mail
• Put out a basket, shelf or hook for your keys, wallet, ID, etc.
• Use a separate drawer, shelf or space for each group of items you're organizing.  All socks go in one drawer (folded), all hair products go on one shelf, all remote controls go on one end table.  Label and color-code if you have to.  This is especially important for helping kids de-clutter.  Make a specified space for EVERYTHING.  
• Use small tubs or baskets for all your little, easily lost items.  If you have a junk drawer, use a utensil organizer or small baskets to separate small tools, pens, thumbtacks, batteries, etc.  This will help you keep your makeup, jewelry, nail polish, and chargers organized too.

Now how do you avoid clutter in the first place?  This is the tough part.  Use some of the suggestions I've listed here to help you with the logistics, but understand that a lot of it is just cultivating new habits.  Transitioning to a less stressful lifestyle takes a little work, but once the habits are in place, you'll find it much easier to stay clean and de-cluttered.

• Put a trash can in every room and use them often
• Get in the habit of putting your keys, wallet & ID badge in the same place every time you walk in the door.  Pay attention to where you're putting things.  Ask yourself if there's a better place to put them.
• When you take your clothes off, they go in the hamper or the laundry room
• If you take a book or a DVD off the shelf, put it back as soon as you're done
• Deal with your mail.  Either go through it as it comes in and shred/toss/respond immediately, or schedule time every week to deal with it.
• Make time in your schedule every couple of days to do a "sweep".  Go to each room and ensure that nothing is in the "wrong" place.  Leave your "Arts & Crafts"-labeled bin on the dining room table and forget about it?  Now's the time to rectify that
• Use your organizational method of choice to schedule daily chores and do your best to keep to your routine
• Don't buy things just to buy them. We tend to be impulsive when it comes to shopping and leave Target with $90 worth of crap we don't need.  Make a list before you go to the store and don't deviate.  You can live without the coffee mug with the cute kitties on it, I promise.
• Keep up with the stuff you DO have.  Go through your drawers and closet at least once a year and chuck anything you haven't worn or used since the last time you went through your drawers.  Don't even give yourself time to THINK about it.  If you can't find a pressing reason to keep it immediately, you probably didn't realize you HAD the item, and you probably won't miss it.  Like I said before:  it's just STUFF.
• Don't hold onto magazines and newspapers unless it's REALLY important.  I once had over 200 bodybuilding magazines in my living room because I HAD to keep them.  There were two or three I referred to for training articles, and the rest were just taking up space.  Get rid of them.
• Don't be too hard on yourself.  You're never going to be perfect.  Just do your best.

Happy de-cluttering!  Trust me, you'll be glad you did it!

ADHD and Fitness, Part 1

If you’ve browsed ADHD books, articles, and blogs, you’ve probably seen physical activity as a suggested method of dealing with your ADHDisms.  I not only agree with this suggestion, I believe it is an ESSENTIAL component of living successfully with ADHD.  This is my favorite subject, and as a certified personal trainer, former competitive bodybuilder and longtime martial arts instructor, I’m more than happy to dispense whatever guidance and advice any reader may need.  Don’t be afraid to ask questions!

According to John Ratey, M.D. of Harvard Medical School, “exercise turns on the attention system, the so-called executive functions — sequencing, working memory, prioritizing, inhibiting, and sustaining attention”.   Exercise causes your body to release important chemicals like endorphins, dopamine, seratonin and norepinephrine, which all work to increase alertness and are conducive to focus.   It can also help you learn to push through failures to achieve goals instead of focusing on constant disappointment.  Plus, it keeps your body healthy and your self-esteem higher.  It’s a win-win.

I can tell you from personal experience that it works.  When I’m on a regular training schedule, I’m happy, I’m able to focus, and I’m less sluggish.

I’m not telling you that you absolutely HAVE to run out and buy a gym membership or splurge on a $7000 racing bike.  You need to find what works for YOU.  I prefer traditional weightlifting with a sprinkling of functional training (think CrossFit), but that’s not for everyone.  Whatever you do, make sure you enjoy it and make sure it’s as vigorous or intense as your body can handle (within reason).

If it’s been awhile since you worked up a sweat, ease into it.  Start by lacing up a decent pair of athletic shoes and walk the dog at a brisk pace for about 20 minutes through your neighborhood.  Maybe do some calisthenics such as crunches, jumping jacks or pushups.  Stretch when you’re finished.  Do this 3-4 days a week for 2 weeks, then increase the intensity or choose a more vigorous pursuit.  If you haven’t been to the doctor in a few years, it might be a good idea to get a checkup before you start an intense regimen.

All in all, you should be training 5 days a week, 30-60 minutes at a stretch.  Sounds like a lot, but trust me, you’ll be happy you’re doing it!  

I’ll go more into how to choose an activity and specifics of how to train in the next fitness-related post.

For now, start thinking about things that interest you and try to ballpark your current fitness level.

SPECIAL NOTE FOR PARENTS…

Kids also need to participate in vigorous physical activity to help deal with symptoms and work off some of the extra energy (especially if s/he has hyperactive characteristics).  I HIGHLY recommend participating in a team or group activity, as these will help your child build social skills and learn self-discipline.  I think martial arts classes are EXCELLENT for ADHD kiddos.  Find a school with an instructor that emphasizes structure and discipline, and doesn’t give black belts to kids (it’s a big responsibility!).  If you can, find a school that DOES NOT allow parents to watch classes…it’s a huge distraction, and your child needs to learn to behave appropriately in a public setting, interact with others, and learn to appreciate authority that doesn’t include Mom and Dad.

Other great options include gymnastics, dance, soccer, football, basketball and competitive swimming.  If you can’t afford to sign the kids up for classes, then take them to the park and play!  Play tag and make up fun relay races and running games (it’ll be good for you too!) or find local hiking trails and explore.  Whatever you and your child choose, make sure it makes him/her sweat!  Try to make sure s/he gets a good workout 3 days a week minimum.

Reference: http://www.additudemag.com/adhd/article/3142.html