News

Kelly Brady and Mind Over Matter

October 3rd, 2007

Monthly column for www.rasaspa.com written by Anne Marie Cummings.

It didn’t surprise me at all that Kelly Brady, Fitness Director of Island Health & Fitness would be so healthy looking and in such great shape. With her broad shoulders and lean figure, she looks like she could be a professional basketball player even though she only dribbled the ball through college. With an M.S. in Exercise Science and Exercise Physiology, her concentration remains on the science of the body and physiology of the muscles. Overall her outlook is based on studies and proven statistics, but she agrees that there are exceptions which would explain the millions of theories out there about health, diet, aging and exercise. After meeting with Kelly, I think her outlook is more mind over matter than she realizes, which in today’s climate can be very grounding.

If someone approaches you who says they need to take better care of themselves (they smoke a few packs a day and drink heavily) and they want to incorporate some sort of exercise routine into their schedule, what do you suggest?

The most important thing I like to know before anything is if the person is mentally ready to make a commitment. If they are, then I suggest a realistic workout regime for them. If they say, “I want to workout everyday,” I say, “how about three times a week,” because then I know they won’t back out. The hard part is keeping people interested in taking care of themselves three months after they’ve started exercising. That’s when I jazz up their routine a bit to keep them going.

I’ve heard the term, muscle memory - what does that mean to you?

Muscle memory is like riding a bicycle. If you train your muscles to perform a certain way during an activity, then the next time you do that activity they’ll remember it like, “Oh right, that movement, I remember how that goes.” Your muscles will catch on, but the key is training them.

And when rehabilitating from an injury?

When I injured my knee for example, I had to learn how to walk all over again. I had to remind my muscles what the correct movements were, and not only that, how to do the movements by breaking them down into their most basic form.

What do people need to do most when rehabilitating?

They have to understand that it’s important to get their health back to where it was before they entered rehabilitation. Being gentle and having patience need to stay forefront in the mind during this time and sticking to small activities is especially critical after heart surgery. Having them focus on small goals will keep them positive as well. There are two parts to rehabilitation: education and exercise. Education is for the patient and their family members so they can give the proper support needed regarding diet and what to expect during this time. Exercise is divided into two parts: the hospital or rehab facility under supervision directly after surgery; and ultimately without supervision while the individual slowly moves towards a state of health and independence.

Is there a similarity between being broken hearted and having a heart attack?

There may be similar symptoms, yet with a heart attack what’s happening physically has to do with the arteries, veins and blood flow. Someone who’s just had heart surgery, may feel either: depressed because they recognize their limitations or grateful they have a second chance. Sometimes it’s both. If someone’s heart broken however, that’s more to do with the muscles responding to emotions, a psychosomatic, or mind-body response. I suppose it’s possible for someone who’s just had a divorce to feel as if they may be having a heart attack. If the symptoms feel unusual though, I suggest they see a doctor.

How are emotions connected to muscles?

It’s a give and take relationship. Exercise enhances the mood. During this time the brain releases endorphins and you ultimately feel better about yourself.

Do you believe the heart is the center of our emotions?

Well, when you’re happy your heart rate can increase. Stress can cause physiological symptoms. Everyone’s body reacts in different ways; it’s not always the heart that feels it.

Our society goes through body fads – what body fad are we in now for men and women?

Hollywood plays a big part in all of this. Men and women like to watch famous actors to follow their lead. For women, thin is still in, but maybe today it’s more a combination of thin and athletic. As for men, well, they seem to be able to get away with a lot more. No fads for them.

What happens to our bodies when we do not exercise?

Within about two weeks of inactivity you may begin to see changes, including muscle atrophy and decreased cardiovascular performance. It takes a lot longer to make gains than it does to lose them. Also, when we exercise regularly we have more energy, which makes normal activities, like golfing or working in the garden much easier. You also should exercise for mental health. Exercising helps the brain release endorphins which make people feel good. It also helps a person de-stress, improve self-image and increase self-confidence.

At what point should women lift weights?

Anyone, including women, can begin lifting weights as long as they are instructed by a professional how to lift properly. Recent studies suggest even pre-adolescent children can strength train as long as it is done properly. Lifting weights works the muscles through a full range of motion and improves sport performance. Lifting weights is crucial as it increases bone density. This is especially important for post-menopausal women who lose substantial bone density.

I used to climb when I lived in Seattle and never experienced high altitude sickness, but some of my friends did, what is happening to the body of climbers that are at twenty four thousand feet?

At high altitudes there is reduced oxygen pressure and it is hard for people to acclimate. It takes about 2-3 weeks depending on the altitude to acclimate and make gains. People tend to experience headaches, dizziness, nausea, dimness of vision, insomnia and generalized weakness. Essentially one’s blood gets thinner and there isn’t enough oxygen to attach to the red blood cells so everything they do becomes much harder. Some people like to train at high altitude before a marathon. When they’re back at sea level, everything feels easier because over time their bodies have compensated for the conditions. For example, high altitude training increases your red blood cell count, hemoglobin concentration and capillarization of skeletal muscles. All of these adjustments will improve performance if the person returns to sea level to compete within a few days.

How come my mother always tells me to take a hot bath after a stressful day? What’s really happening to my body during a hot bath?

Heat essentially makes your blood vessels dilate decreasing your blood pressure. Hot environments increase your internal body temperature and make you feel relaxed. There are implications though to excessive stay in the heat, as well as exercise in the heat. This is especially true for people with diabetes or hypertension, as they need to be really careful about too much exposure to heat as it changes their body chemistry too quickly and aggravates their condition. It is also important to stay hydrated before, during, and after heat exposure.

If you were in a prison cell what exercises would you do?

Pushups, sit-ups and squats. I would also bench press my cellmate to establish a “pec”king order.

Given the choice of exercise or meditation for the rest of your life, which would you choose?

Exercise. There is something to be said for mind over matter, but most of the time I find I achieve a euphoric state while exercising.

What about the Dalai Lama?

Well, he might not have the best bone density.

Because exercise is known to decrease feelings of fatigue, how do you determine when it’s good to exercise when you’re fatigued vs. when it’s better to rest?

My rule is that if you don’t feel right within five to ten minutes of exercising, then stop. You have to listen to your body.

If someone is taking anti-depressants and they say they’re too tired to exercise and they think they should stop taking their medicine, what’s your advice?

I always encourage people to continue to take their medicine, and to never stop unless they consult with their physician. What they need to realize is that as tired as they are, exercise will usually help them feel better. They just have to get in the gym and give it a chance to work its magic!

Who’s your favorite athlete and why?

That’s a tough one. I guess I would have to say, Derek Jeter. He came into the baseball league really young. He has the hardest position on the field and he doesn’t have an ego to go with it. Also, he works very hard to continue to improve, which is an essential attitude for a successful athlete.

Many athletes use mantras when training or mantras before a race. How do the muscles interpret the message in the mind?

It’s like the conditional reflexes of Pavlov’s dogs. Once you’ve trained the muscles to respond to the message you send the brain, over time your muscles will turn on automatically, like they know what’s coming and they’ll just do it. Training the brain to train the muscles.

To write to Kelly Brady, email her directly at kellyb@islandhealthfitness.com.

 

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