How Exercise Can Compliment Therapy

As a holistic therapist, I have always been interested in innovative approaches to merge mental and physical well-being. So, when my dear friend and colleague Dr. Ali Novitsky approached me with her new program, FIT Woman Collective, I was beyond excited and wanted to share in this week's blog!   Dr. Ali Novitsky is an Obesity Medicine Certified and Health/Fitness expert.  She has developed a one-of-a-kind program that combines short, 30 minute effective workouts that incorporate Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT) principles during the workout.

Introducing FIT Woman Collective, a unique blend of exercise and cognitive teaching

First, let me fill you in that Dr. Ali and I have known each other for over a decade but the only thing bigger than her bubbly personality is her love of fitness and wellness.  As I've gotten to know her over the years, I've come to learn that her understanding about body image started at an early age. At the tender age of 6, her best friend's mother made a comment that would leave a lasting impact. Standing in their kitchen, the mother compared her weight to that of her daughter, emphasizing the difference of 20 pounds. Dr. Ali reflected on the inherent wrongness she felt during that conversation, not yet realizing the toll it would take on her life - 16 years of chronic restrictive yoyo dieting.

As she recounted this story, Dr. Ali told me that she wished her 6-year-old self could have responded with confidence and knowledge. Explaining the concept of body types, she would have highlighted her mesomorph body type and the potential differences in lean mass (her friend was an ectomorph body type).

Then at the age of 8, she embarked on her first official diet. Motivated by a family member's comment about her appearance, Dr. Ali took matters into her own hands and meticulously planned her meals for an entire month on a sheet of paper. From 2 eggs for breakfast to a single hot dog for lunch, she carefully controlled her portions. Dr. Ali even created her own workout routine, spending as many hours as possible riding her bike in the hills of her backyard. While other kids enjoyed ice cream, she abstained. Cooking her own dinners became a way to avoid extra carbs, considering her Italian heritage. However, it wasn't just about the physical aspects of her journey. Dr. Ali revealed that she turned to food for emotional comfort, seeking solace in its familiarity. Her saving grace was athletics and she emerged as a star Softball player, eventually gaining a full ride to play division 1 softball, which came with additional psychological stress and body shaming.

Everything changed when Ali got accepted into medical school. Realizing that if she was going to take care of other people's health, she needed to prioritize her own well-being. Ali knew her approach to health had to evolve.

Years of evidence had shown her that restrictive diets and excessive exercise were not the answer. So, she made a decision - she would trust herself. What if she listened to her body, ate when hungry, stopped when satisfied, honored her emotions, moved in a way that felt good, and let go of perfectionism? What if she did it her way, without trying to conform to societal expectations?
As it turned out, Ali was onto something. It felt compassionate and authentic. She focused on optimizing her body composition, building muscle, and reducing body fat. Although her scale weight initially remained the same, she was transforming her body in a way that felt right for her. Over time, after putting on muscle, her basal metabolic rate increased and she started to lose weight on the scale - and using in-body scans, it showed that she was losing adipose tissue and not muscle (she shared with me that when most people lose weight, up to 25% of it is muscle loss). This self-experimentation allowed Ali to develop the skills and expertise that she uses in her programs. She realized that she had always been trying to fit into a space that wasn't meant for her. Through, her own journey in therapy and life coaching certification, Ali gained an expertise in CBT that she incorporates into her programming.

As a therapist myself, I found the incorporation of CBT and DBT principles DURING THE WORKOUTS to be one of the most unique aspects of FIT Woman Collective. For those unfamiliar, Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that aims to challenge negative thought patterns and develop healthier ways of thinking, while Dialectical Behavioral Therapy (DBT) is a specific approach that emphasizes emotional regulation and mindfulness. Dr. Ali focuses on common negative thought patterns that often hinder progress towards health and fitness goals. For instance, all-or-nothing thinking can lead to discouragement if one slip-up occurs. However, by challenging this mindset and celebrating progress, women can achieve their goals while still being gentle with themselves. Other common negative thought patterns include personalization (eg. assuming blame for things outside of one's control) and generalization (eg. believing that one negative experience will always continue). By combining these principles with exercise, women can get a holistic approach to their health and wellness.
Dr. Ali's explains the neurophysiology of exercise in FIT Woman Collective program. Working out releases endorphins, which are hormones that help reduce stress and improve mood. Furthermore, regular exercise can increase the production of brain-derived neurotrophic factor (BDNF)- a protein that helps with the growth and survival of brain cells. In other words, exercise can help with brain function, mood stability, and even prevent cognitive decline.

Lastly, I would like to share that for a limited time, Dr. Ali is giving out the first 30 days of her program out for free.

Enter the promo code "FWCLOVE" at www.fitwomancollective.com!

Knowing Ali for all these years, I can't help but feel incredibly proud of her and am excited to promote her innovative program to all of my adult female patients and mother's of kids I treat. It's the perfect compliment to therapy. By incorporating CBT and DBT principles and emphasizing the neurophysiology of exercise, women can achieve a holistic approach to health that is both effective and sustainable. I highly recommend FIT Woman Collective to any woman who is interested in getting in shape and improving their mental health.

- Jennifer Nickels, MSW, LSW
independent contractor at NOVITSKY MD boutique mind doctors

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