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Minute Blogs

I don't claim to know it all, but I believe I have knowledge to share! Take a minute and browse quick reads with quality information. Here you will find the thoughts, opinions, and experiences from Fitness and Health Professionals in your community and around the country!  

Before I let Eryn introduce herself, I have to say my little something about my buddy! She is one smart lady! She has a real talent for taking seemingly complicated topics, and making them not so scary. She is super encouraging, relatable, and truly just a joy to be around. So naturally, I couldn't wait to ask her to contribute to the Blogs! I was pumped she was willing to share her thoughts, knowledge, and experiences! You all are in for a real treat getting to know her! Okay Dr. Murphy, the floor is yours!

A Little About Me:

When Jenna reached out to see if I was interested in contributing to this soul project of hers, I was elated. A platform to share my experiences and all I’ve learned in an accessible and friendly atmosphere? She was speaking my language. But I feel like these little blog posts need a little context. I’m an Assistant Professor at Colorado College. One of the things I attempt to do in every class is identify where I’m coming from… name the experiences I have that have helped me form my opinions on the matter… acknowledge my biases…. You know- be transparent.

I grew up wanting to be a doctor. When I was 11, my dad had a minor heart attack. Of course, at 11, minor means nothing and heart attack means terrifying. I remained motivated to be in the health field but as I got older and more educated, I decided I didn’t want to be reactive as our healthcare system tends to be… I wanted to prevent those terrifying moments for as many families as possible.

I swam on scholarship in college, so I am familiar with the athlete mindset. I am also familiar with the identity crisis that follows after you’ve outgrown competition. After finishing my bachelors in Kinesiology, I was under the false impression that the degree itself was a dead end, and I would need a master’s degree. I went on to finish my Master’s of Science in Kinesiology, and then ultimately my PhD in Kinesiology as well. My course work and research took me to corners of biomechanics, exercise science, athletic performance, aging, physiology and so much more.

I am a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association and a Certified Exercise Physiologist through the American College of Sports Medicine. And I am here to tell you that health is not complicated. I am also here to acknowledge that my field, historically wants you to believe otherwise.

What am I doing now? I am an Assistant Professor at Colorado College, attempting to simplify health, wellness and humans for our next generation of coaches, enthusiasts or health care professionals. Attempting to remind each of them that behind any set of labs, plate or dumbbells is a human, a sister, an uncle, a parent. And lucky y’all- now you get to peruse my little thought-nuggets and rants at your leisure. Consider this my diary… random thoughts, hopes, wishes, even frustrations from my brain onto paper…verbatim I might add…stream of consciousness at worst.

by Dr. Eryn Murphy

Keep in mind that this is coming from someone who has seen nearly every aspect of the health and fitness industry. I’ve been the trainer that wants you in the gym every day (hello job security). I’ve heard the arguments for eating vegan, low fat, low sugar, insert every other fad diet/trend here. The thing is- I firmly believe that health isn’t complicated, and neither is the journey to find it. Truth be told… its ridiculously simple.

I’ve got three nuggets of gold for you. Take them or leave them. But at the end of the day, I hope one thing resonates with you- keep it simple.

Celebrate your body’s ability to move. I love this for two reasons. First of all, the magic to health doesn’t lie in 100lb barbells or running a marathon. It lies in movement. Whatever movement speaks to your soul and doesn’t make you want to pull your hair out… that’s the movement you should be doing. Dancing, running, yoga, walking, swimming, lifting weights, all of the above….it doesn’t matter. Just move a each day! And perhaps more importantly- celebrate your body while you do it! Our bodies are literally designed to move- I have power points, lectures, research, and textbooks to back me up. And that capacity to move is not only accessible to the athletes. Think of movement as a way to thank your body for the way it supports you, not to earn dinner or burn off that snack. Do the movement you love (or at least don’t hate), and then give yourself a little high-five for doing it.

Eat food. The great news about nutrition? There is no single food that will kill you (assuming you have no serious allergies of course), nor is there one single food that will make you live forever. Cut yourself some slack! Eat the food that fuels your body for what you want it to achieve. Find nourishing, nutrient dense foods and then enjoy your dessert. On Monday enjoy your “super foods” smoothie because it sounds delicious and then on Tuesday enjoy that Nutella toast because today THAT sounds delicious (full transparency- the Nutella toast is my favorite). Calories? Those give you energy. They aren’t scary or dangerous. They are literally the fuel your body requires for survival. Carbs? Delicious and necessary. Fats? Delicious and necessary. Protein? Delicious and necessary. Dessert? Delicious and necessary… see the trend?

All health matters. Physical health matters. But so does mental health. On those days all you can muster the energy to do is lay on the couch and watch Schitts Creek for the 4th time? Your body needs rest…soak in the cozy. On the day that going to the gym seems to people-y, but your body feels ready to move and groove? You can go for a walk instead. On date night when you desperately want the burger with extra French fries- please hear my enthusiasm when I say EAT THAT BURGER!!! Physical health should not be at the expense of mental health. If the journey for physical health is exhausting, boring, miserable? You’re doing it wrong. I promise, when you honor your mental health as much as your physical health, your healthiest body will show up for you in ways you’d never expect.

So when it comes to fitness? Go move your body in a way that satisfies your soul. When it comes to nutrition? Eat the food that sounds delicious and the food that gives you nutrients. When it comes to health? Don’t forget about the mental health too. Take if from me.

Updated: Feb 4, 2022

The BEST way to get the most from Personal Training.

As a Personal Trainer, I hear this all the time from new clients, "I'm ready to make a lifestyle change!" and then I start asking questions about their life, their goals, and their habits. I can only go off of what the client says, because I am not with them for 23hrs of the day! So when the client is not being real with me, we just spin in circles. But I get it, it can be so scary to expose your life, and habits to a new person that has made fitness their life! I imagine there may be a fear of judgement...

"Keep it real, be honest with your Personal Trainer."

If you are new to working out, I highly suggest investing in yourself and hiring a Personal Trainer. However, you MUST be honest with your Trainer! Be honest about your exercise experience, your habits, your goals, and your health. Quality Personal Trainers are not in the business to judge you, they are there to help you. The fear of being judged mixed with the lack of honesty won’t get you the results you desire. Getting a Trainer for the goal of a significant transformation in aesthetics or health, your habits are going to be pretty exposed. That can be scary! However, If you think about it, it’s the only way to change your life, how can a PT truly help you if you are hiding essential pieces to the puzzle? Keep it real, be honest with your Personal Trainer.

This works both ways! A quality Trainer will be honest with you as well! If you have a goal of losing 60lbs in 2 weeks, a quality Trainer will tell you that goal is unrealistic for that timeframe, and suggest a more attainable/healthy goal for 2 weeks. That will sound frustrating, but if a Trainer says 60lbs in 2weeks will be possible... RUN AWAY! I imagine you would also want your Trainer to be honest with you if you are performing an exercise incorrectly, to protect you from injury.

Bottom line, keep it real with your Trainer, and more importantly yourself! Being real about your habits, your experience, and overall health will pay off. This may be uncomfortable at first but if you want to make a real change this is the first step...and if you feel like your Trainer is judging you, or feel like your Trainer is not being real with you... find a new Trainer!

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