Obesity costs America $147 billion each and every year.
It’s linked to cancer…
and diabetes…
and depression….
and generally ain’t that good for you
So, how come “many overweight patients are not being advised to lose weight, diet, or exercise”.
In fact, when it comes to medical intervention in cases of obesity, the numbers are as follows:
Having a doctor tell the patient about the health problems associated with being overweight (48.0%),
Suggesting diet and exercise (46.5%),
Referring the patient to a formal diet program (5.2%),
Prescribing a weight loss medication (4.0%),
Recommending a non-prescription weight loss product (1.8%),
Recommending stomach bypass surgery (1.5%).
I don’t know about you, but considering that obesity is fast becoming the western world’s #1 health issue, I think that the global medical community should be taking obesity prevention/treatment much more seriously.
I don’t know if it’s a lack of knowledge or the threat of discrimination lawsuits or the frustration of being ignored by obese patients over and over and over, but if we want to reverse the tide of obesity related disease, real steps need to be taken.
The time for talk is over.
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Well I was reading through Caitlin’s old blog posts on http://healthytippingpoint.com (she’s got a new site to, it’s look awesome! check it out :]), and I came across her December Challenge. For this, she decided to make Ab Workouts fun!
Coz nobody likes ab workouts, they’re painful, hard and boring. So she made it her mission to work on her abs every other day with exercises that were easy to do in the comfort of your own home, which would only take 5 or 10 minutes out of your day.
After reading all her workouts day after day, I felt inspired to do the same because I never do ab-work, and it’s true that doing ab-work and strengthening your abs helps improve running. So bring on the Planks baby!
I’ve decided to make mine “October Challenge” because tomorrow’s the first of October and the sooner I get started, the better. I’m going to the gym tomorrow for a 60 minute strength-training class so that will be my ab work-out for that day Then every 2nd day I’ll post an update with which exercise I chose to do. I have 6 different ones that I borrowed from Healthy Tipping Point, so I’ll send the link to her blog posts for each so you can see in full what I’m doing
I am not a runner. There, I said it. I feel like fitness maniac Jillian Michaels is going to descend from the sky via helicopter to scream in my face for typing that out, but it’s true.
One day, when I was in middle school (also known as the “pleasantly plump” years) I was late for the bus. I was slowly making my way up a steep hill when I saw that the bus was already there. The driver Ron was looking at me like I was a bug that had been smushed on his windshield. I decided to make a run for it. Most of the older kids in school were evilly watching me huff and puff towards them, their faces pressed up against the windows, thirsty for blood. I remember finally climbing up the stairs, breathing heavily with my face the shade of a tomato when someone yelled, “Oh my god, she looks like she’s going to have a heart attack.” I probably was, but I didn’t know it was that obvious. The damage was done, and for years after that, whenever I thought about running, I would hear that nasty nasally voice echo in my head.
Though I have always had a distaste for running, I love to be active. I play volleyball, take dance class, and workout whenever I can. Up until a few months ago, I had even been known to go for a 30-minute jog on the treadmill now and then. But I never thought about becoming a “runner,” peeking into that world of “Hey bro, what’s your usual time during high intensity runs?” or “Wow, I need an energy bar! Those last five miles were killer!” I just didn’t think that world was for me.
Did you know that the updated Mediterranean Diet Pyramid features daily exercise on the bottom of the pyramid, making it a large part of the Mediterranean lifestyle? Exercise can include: walking, house cleaning, running, soccer, tennis, golf, swimming, hiking, scuba diving, basketball, baseball, football, skiing, surfing, yard work, rollerblading, dancing, weight lifting, etc. Studies show: “the importance of the consumption of a dietary pattern “close” to the Mediterranean diet and the adoption of even light-to-moderate physical activity to reduce the prevalence of the metabolic syndrome at the population level.” (via)
One night in July, I was trying to think of ways to push myself more in the gym when I saw a new message pop up in my inbox: BIG DOG 5K – Sign Up Early! The Big Dog 5K is put on by my alma mater, Northeastern University. It’s a chance for alumni and current students to do something fun together. I signed up right then and there without a second thought, promising myself that I would train my butt off until I could run the 3.1 miles with style and grace to spare. I love a challenge.
My first day of training was hilarious (and by hilarious, I mean terrible). I woke up at 6 AM, a time I never enjoy seeing, and decided to run a mile. You know, just to warm up. Piece of cake. This is when I learned a very valuable lesson: Running on a treadmill is NOT like running outside. They are two completely different animals. Think you’re all big and bad on the treadmill, smiling as you sprint in your hot pink spandex with matching pink iPod? Go for a run outside, and prepare to have your dreams destroyed.
I barely made it through the mile without dry-heaving into my neighbor’s bushes. It was truly eye-opening, a harsh reminder that in the running world I was an amateur, and whatever fitness level I thought I was at didn’t mean squat now.
The best advice I got during my two months of training was, “If you want to run faster, run. If you want to run better, RUN.” So that’s what I did, five times a week. I forced myself to become a morning person, running alongside the morning school buses, wanting to yell “How do you like me now?” Sometimes I’d have to run after work, staying at the gym so late that I would be the only one in the locker room around 9 pm. Soon I could run a mile consistently. Then two miles. Then almost three. I went through a pair of sneakers, suffered a knee injury, and on more than one occasion almost threw up in public.
All of this was done to achieve one thing: run the entire 5K. No walking. No stopping.
To find out if all of my training was worth it, check back tomorrow to find out how I did on race day!
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One in seven U.S. teens, 70% whites and 97% of African Americans are deficient in Vitamin D.
Vitamin D deficiency symptoms are crucial to recognize. Being deficient in this very important vitamin could have a significant detrimental impact on your life. The worst case scenario is that the deficiency will lead to a condition where bones do not calcify normally and will even cause easier fractures and deformities.
This condition is called Rickets in infants and osteomalacia in adults. If treated, prognosis is usually positive; however, bone deformities usually persist in infants where as in adults they do not. I think you’ll agree it’s best to prevent Vitamin D deficiency through proper nutrition and a quality supplement.
What is Vitamin D?
Vitamin D is a fat-soluble micro-nutrient. It is produced by our skin when it is exposed to ultraviolet radiation from natural sunlight.
Vitamin D refers to several different variations of this vitamin. For humans, two forms of Vitamin D are important: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). While Vitamin D2 is synthesized by plants, Vitamin D3 is synthesized by humans in the skin when it is exposed to ultraviolet-B (UVB) rays from sunlight. Vitamin D3 is also found in animal products, especially fish liver and Vitamin D2 in yeast.
Vitamin D helps absorb calcium and phosphorous from the food in the intestine. Though it is called a vitamin, its function is actually a prohormone. The function of Vitamin D is to cause increased absorption, longer retention and better utilization of calcium and phosphorus in the body. This is needed to form and maintain strong bones. Vitamin D influences key biological functions that are vital to our health.
Low Vitamin D levels or Vitamin D deficiency in the blood can lead to many diseases such as hypertension, heart disease, stroke, osteoporosis, osteoarthritis, cancer, autoimmune diseases, diabetes, birth defects, and many molre.
Health Benefits of Vitamin D
Vitamin D is needed in the development of strong and healthy bones.
Vitamin D reduces back pain and osteoporosis.
Effective treatment for Multiple Sclerosis.
Vitamin D keeps the minds of older men sharp.
Vitamin D fights asthma.
Vitamin D reduces the risk of cancer: Vitamin D is the most effective medicine against cancer, more than the benefits of any cancer drug known to modern science!
Vitamin D is used to treat Psoriasis.
Vitamin D prevents depression, breast cancer, prostate cancer and the effects diabetes and obesity.
What are the Causes of Vitamin D Deficiency?
Lack of sun exposure: Vitamin D is synthesized by the body through sun exposure; therefore, a lack of sun (or too much sun block) will cause a deficiency.
Race/Ethnicity – Those with darker skin will have more trouble synthesizing Vitamin D due to melanin (the pigment that darkens skin), which slows down the synthesizing process.
Liver/Kidney Problems – Since Vitamin D is processed by the Liver and Kidneys individuals could suffer from Vitamin D deficiency even if they have enough Vitamin D circulating in their blood.
Genetic – Some individuals are genetically unable to convert sunlight as effectively as others.
Weight/Obesity: Overweight individuals (with a body mass index BMI ≥30) have a greater demand and requirement on their bones for Vitamin D.
Recognizing Vitamin D Deficiency Symptoms
Early signs and symptoms
Profuse sweating
Irritability
Restlessness
Sleep irregularities
Vision problems
Long Term Symptoms
High Blood Pressure
Tuberculosis
Depression, including seasonal affective disorder
Type I & II diabetes
Periodontal disease
Low blood calcium levels
Chronic bone, muscle, or joint pain
Chronic fatigue
Knocked knees
Heart disease, hypertension, stroke
Infertility
Multiple sclerosis
Muscle weakness
Parkinson’s disease
Psoriasis
Schizophrenia
Other bone deformities (enlarged wrists/ankles, pigeon chest, bulging forehead)
You may not experience all of these Vitamin D deficiency symptoms if you’re deficient, but also understand that if you do experience one or two of these symptoms, it doesn’t necessarily mean you’re vitamin deficient either. It’s just that by understanding what causes Vitamin D deficiency, then you will be better equipped to recognize whether it is a deficiency or not.
Vitamin D Doses
The Adequate Intake (AI) levels of Vitamin D have been established by the U.S. Institute of Medicine of the National Academy of Sciences. The following are the current recommended adequate doses to meet physiological needs.
Male, female, pregnant/lactating women
Under the age of 50 years: 5 micrograms daily (200 IU)
From 50-70 years-old: 10 micrograms daily (400 IU)
Over 70 years-old: 15 micrograms daily (600 IU)
Children younger than one year
Should not exceed 25 micrograms (1,000 IU) per day.
Some experts are of the view that the current recommended AI levels are insufficient to meet physiological needs, particularly for individuals who do not receive regular sun exposure.
In 2008, the American Academy of Pediatrics (AAP) recommended the following:
Pregnancy and Breastfeeding
The mother’s milk is deficient in Vitamin D, it contains only about 25 IU per liter. AAP recommends that the infants on breast feed should, therefore, receive each day Vitamin D supplements of 400 IU shortly after birth and continue until they consume ≥1,000 mL/day of Vitamin D-fortified formula or whole milk. NOTE: Please consult your doctor.
All non-breasted infants taking <1,000 mL/day of Vitamin D-fortified milk or formula milk should receive Vitamin D supplements of 400 IU each day.
Older children who do not obtain 400 IU/day through Vitamin D-fortified milk and foods should take a 400 IU Vitamin D supplement daily.
Upper Limit of Vitamin D
The upper limit for Vitamin D has been recommended as 50 micrograms (2,000 IU) per day for adults and 1,000 IU per day for infants.
Toxicities can occur when taken in higher doses. As Vitamin D is stored in the body in fatty tissues and in the liver, an excessive intake is harmful. The excessive intake of Vitamin D side effects may include nausea, vomiting, anorexia, thirst and drowsiness.
How to Prevent Vitamin D Deficiency
Sun Exposure: Expose your face, arms, legs and back without sunscreen to the sun in the early morning and late afternoon.
Eat a diet rich in foods that contain Vitamin D and/or take a Vitamin D supplement.
Foods That Contain Vitamin D
Vitamin D is available only in some foods, but the best way to obtain Vitamin D is through the exposure to sunlight. A person would have to drink ten glasses of Vitamin D fortified milk each day just to get minimum levels of Vitamin D into their diet.
Fatty fish like mackerel, tuna and sardines and fish liver oils are among the best sources.
Small amounts of Vitamin D are found in egg yolks, fortified milk, fortified dairy products, fortified cereals are good natural sources of D. The milk is fortified with 100 IU/cup of Vitamin D, which is 25% of the Daily Value.
TIP: If you look at food labels, you will not find the Vitamin D content as food labels are not required by law to list Vitamin D content unless it has been fortified with Vitamin D.
Food Sources of Vitamin D
Halibut liver oil, 5g (1000-20000 IU/serving)
Cod liver oil, 5g (450 IU/serving)
Shark liver oil, 5g (60-200 IU/serving)
Salmon (cooked), 100g (360 IU/serving)
Tuna fish (canned in oil), 65g (200 IU/serving)
Mackerel (cooked), 100g (345 IU/serving)
Sardines (canned in oil), 50g (250 IU/serving)
Cereal (fortified with 10% DV), 1cup (40 IU/serving)
Source: U.S. Department of Agriculture, Agricultural Research Service. USDA Nutrient Database for Standard Reference, Release 16. Nutrient Data Laboratory Home Page, 2003.
If you are looking for a Vitamin D supplement, then look no further, dailysource™ has 400 IU (100% DV) of Vitamin D in a 1 ounce serving.
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The dumbbell fly exercise is a great way to firm up those chest muscles. Age and gravity can wreak havoc on the body and your shape. Resistant training is one effective way to preserve muscle and strength. This type of exercise can combat the effects of growing older and weaker.
Step 1. Grab a pair of dumbbells and lie on a flat exercise bench. (You can also lay on an exercise stability ball which will recruit more stabilizing muscles, thus increasing the intensity of your workout.) Keep your feet on the floor for better balance and keep your low back on the bench during the exercise move.
Step 2. Hold the dumbbells at arm’s length above your head with your palms facing each other.
Step 3. Now lower the dumbbells as far as possible on the sides, bending your elbows slightly. Avoid going below the plane of your body as this may cause extra stress on your shoulder joint and could cause injury.
Step 4. Bring your arms / dumbbells back to the starting position squeezing the chest as in a bear hug. Repeat this move 8-12 times for 2-3 sets.
Things to remember: Breathe out when you bring your arms back to the starting position. Make sure you pick a weight that you are able to control.
We’re kicking off Halloween early this year on Oct. 2 at the Studio with all your favorite Naked Ghouls, plus the winner of ‘So You Wanna be a Naked Girl’, Sofi Minx. You won’t want to miss our costume party!
And, you’ve asked for it, so here’ it is…Make ‘Em and Twirl ‘Em: Pasty Workshop with Michelle L’amour and Frenchie Kiss!
And, we are now accepting registration for the Winter Session beginning the week of Oct. 19. This is the last session of ‘09, so if you wanted to get some burlesque in your life this year, now is the time!
“Who Else Needs To Get In Shape, Stay Active, And Start Living A Healthy Life While Balancing Your Work, Home And Family Needs?”
It can be hard to get to the gym after a long day at work.
Your family expects you back as soon as possible. You’re pent up in a cubicle all day, never able to stretch. Or constantly leaving your local gym for business trips.
Anyone who’s ever been in your shoes knows it can be difficult to keep a regular workout routine. Especially if you’re new to this “working out” thing anyway.
If you have no time in your day. If you don’t know the difference between a barbell and a cowbell. You can find a way to add simple, quick exercises to your daily regimens for a slimmer waistline, increased energy, and a happier life.
The secrets are waiting for you inside my special report…
“…Fitting Exercise Into A Busy Schedule!”
Can’t fit a minute in edgewise to your busy schedule?
When you’re waking up at the crack of dawn, zooming to work, racing back to take care of the kids – all while trying to create time for your significant other – making the decision to start exercising can seem insane.
But listen. If you re-evaluate your habits. Re-evalutate the decisions you make each day. Then I promise no matter how busy you are, you can fit simple and quick exercises into the cracks in your day. (Even if you have to multi-task).
You can start to curb those extra pounds. Increase your energy (because you need it). And feel good about your health.
“The Secrets Of Married, Full Time Working, Parents Who Still Have The Time To Be Exercise Junkies!”
Just because you’re stuck in your small office space 8 hours a day doesn’t mean you can’t keep your blood flowing. If you know where to look, there are opportunities all day long to burn extra calories.
Within my 50 page guide, “Fitting Exercise Into A Busy Schedule,” you’ll learn all the tips, tricks, and tactics of those who must be creative to stay active. And you can get your hands on them in just minutes from now.
…here is just SOME of the information you will find inside:
A new way to look at how you treat and care for your body. (Page 9)
5 ways people end up looking older than they really are (a direct result of not taking care of yourself). (Page 10)
3 questions you must ask yourself to honestly judge how fit you are. (Pages 11-12)
The secret behind “slowly but surely” and how it can save the day for people on the go. (Pages 13-14)
5 reasons you’ll never regret getting in shape (that’ll keep you from falling back into old habits). (Page 14)
The lowdown on HDL/LDL counts, your cholesterol, and the risks of being in the red zone. (Page 15)
If you’re a woman, exercise can be one of your greatest weapons against the bone disease (that shows up in your gender 4 times as much as men) osteoporosis. (Pages 15-16)
How to prevent diabetes by fighting it off with exercise. (Page 16)
How being penny wise and pound foolish is a recipe for disaster. (Page 18)
3 ways to manage your workout program like you would any other project in the office. (Pages 19-20)
And there’s MUCH more – guaranteed!
“If You Don’t Get Started Now, You’ll Regret It Later!”
The sooner you get started, the better. You may not have time to hire a trainer, go to the gym three times a week, and completely change the way you eat.
However, slowly but surely, you can change your daily habits that WILL have an effect on your health.
When you decide to park a little further away from work to walk the extra distance (page 26). When you realize you can use your kids to stay in shape – while spending time with them as well (Page 25). That’s when you start to burn extra calories.
Keeping your blood flowing while sitting at your cramped desk at work will increase your energy and improve your mood (Pages 24-25).
Many times – people who are on the go just can’t make it to the gym to exercise. That’s why my guide makes sure you know how you can work your body without any equipment (and just a floor to sit on). (Pages 33-36)
Plus you’ll learn the best portable exercise gadgets you can use in that extra 10 minutes you find. (Page 11)
My guide will teach you to spot the hidden opportunities in your day to stay fit. To get your heart pumping, stay energized, keep up with your workout routine while you’re traveling and more.
If you hired a personal trainer to give you these tips, it’d cost you $50 an hour! (And they’re not trying to hurry.) I’ve got a better deal for you.
If you’re always on the go, I’m going to teach you how to stay fit, stay energized, and stay healthy in 50 pages. It will only take you 30-45 minutes to read through my guide and find everyday strategies you can start adding to your life right now.
And for a lot less than any gym membership or personal trainer would cost. For just $19.97, you can download my report in just minutes from now. And I guarantee you’ll never regret your decision because of my…
“….3 Month Money Back Guarantee!”
You’re probably too busy important decisions right now. And I want to make this decision an easy one (that you can change back later if you want). So here’s the deal.
Get my report right now (just click the link below) and start reading through my guide. If you’re not immediately excited about your new simple, quick fitness strategies, you have 3 months to change your mind.
If at any time in the next 3 months you don’t think getting my guide was a great decision, just email me saying so. I’ll return your investment ASAP with no questions asked. We’ll even part as friends and I will let you keep the book.
Now that’s an easy decision. The risk is all on me! Click the link below to answer a few questions, download my guide, and see if it’s right for you. I’ll see you on the other side!
Stuart
www.healthyfamilylifestyles.com
P.S. Too busy to stay fit, energized, and healthy? My guide is 50 pages full of exercise tips for people on the go. If you can’t make it to the gym between a job, kids, and housework – I’ll teach you how to start and keep up your exercise routines… even if you’re constantly traveling for work.
Just scroll up and look at all the ways you can start fitting exercise into your busy schedule!
Grab Your Copy Of “Fitting Exercise Into A Busy Schedule” Now!
Coppell, TX – Get You In Shape Boot Camp - These are pictures from the Coppell Fitness Boot Camp taken during the September 2009 Coppell Boot Camp, outside the Coppell Aquatics and Recreation Center by the Pool and by Andy Brown East Park in Coppell, TX. This was the 7am boot camp session on September 26th at 8am. If you are in Coppell, Dallas, Irving, Valley Ranch, Grapevine, Flower Mound, Carrollton, Las Colinas, Famers Branch, Plano, and other Dallas, TX cities, this Fitness Boot Camp is close to you.
Coppell, TX – Get You In Shape Boot Camp - These are pictures from the Coppell Fitness Boot Camp taken during the September 2009 Coppell Boot Camp, outside the Coppell Aquatics and Recreation Center by the Pool and by Andy Brown East Park in Coppell, TX. This was the 7am boot camp session on September 26th at 8am. If you are in Coppell, Dallas, Irving, Valley Ranch, Grapevine, Flower Mound, Carrollton, Las Colinas, Famers Branch, Plano, and other Dallas, TX cities, this Fitness Boot Camp is close to you.
Get You In Shape Dallas Coppell Fitness Boot Camp Dallas Boot Camps and Coppell Boot Camps If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. If you live or work in Coppell, Valley Ranch, Irving, Lewisville, Las Colinas, Carrollton, Flower Mound, Grapevine, Addison, Corinth, Highland Village, Dallas, and Famers Branch, the Coppell Boot Camps are just minutes away from you. Get You In Shape Boot Camp. Get You In Shape programs include the Get You In Shape Coppell Fitness Boot Camp, sports specific training, weight loss programs, wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include corporations, athletes (golf, basketball, tennis, football, track, baseball, baseball, volleyball, and softball) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking for results.
O aussie Barton Lynch foi o oitavo campeão mundial em 1988.
Afável, expansivo, intransigente: três palavras que descrevem adequadamente um de surf pro rampantly homens da frente sem rodeios, Barton Lynch. O desajeitado (e alguns dizem que improvável) campeão do mundo de 1988 vai ficar como uma figura-chave no número sempre decrescente de caracteres em uma época marcada por sua homogeneidade sufocante no cenário profissional.
Levantadas no frondoso, subúrbio calmo das praias do norte de Sydney, na Austrália, a propensão de Lynch para o surfe tornou-se claro desde o início. Depois que seu pai morreu em um acidente de moto, 11-year-old Lynch prometeu a sua mãe que ele ia se tornar um surfista campeão do mundo….
Fonte e continuação do texto: Surfline
Treinando os campeões de amanhã:
World Champion Surfers Tom Carroll and Barton Lynch feature in this channel 9 Sydney Australia news story on Tow-in surfing.
Eu achei esse canal do u tube que se bobear é dele mesmo!!
Brisk walk means “walking at a fast rate”. It is very useful for elderly people. This can reduce the risk of death rate to 50%. But this is my request to all the elderly people to do it after consulting their doctors. Don’t risk your life. Doctor will recommend you brisk walk only if you are fit for it.
Just 20-40 minutes of brisk walking can reduce the risk of death in elderly men by 50 per cent, accordng to a U.S study.
By comparing the death rates in men aged between 70 and 92 who are sedentary with those of varying levels of fitness, the researchers found that for every two minutes of exercise the mortality rate dropped by 10%.
The exercise tests showed that for every 100 men who died in the very low fitness group, 74 died in the next group up, 54 in the moderatly fit group and 46 in the high fit category.
Self Improvement Tips: Getting Worse in a Burst Before You Stay Better
Self help motivation is elusive.
How do you maintain positive thinking when you backslide and overcome a momentary lapse and get back on track to continue on your personal development program?
Understand the Extinction Burst
Extinction bursts are one of those pesky little things that confuse people in the process of self improvement. Let’s say you make progress on a workout routine for a while. Then have a bump, you miss a workout and have a burst of bad behavior – you eat McDonald’s or somewhere with food filled with fat, sugar and empty calories. Is this a burst of bad behavior or backsliding and the evaporation of a trend toward personal growth? All is not necessarily lost.
Perspective
First you must better understand to get perspective. Realize that this is self-help I am discussing. If I am coaching you or counseling you this can be a part of this process, but with self-help you are on your own to discover this.
Let me give you an example.
I have committed myself to changing my behavior. Zarvos Coaching based in Carmel, Indiana or Indianapolis, Indiana (where I am based too) uses a levels view of commitment that I really like – 5 levels of commitment.
Jim Zarvos articulates 5 levels of commitment. I will not use all of Jim Zarvos’ distinctions but I will borrow the last two. The highest level of commitment is “I will do whatever it takes” to get it done. The 4th level of commitment is “I will do anything, but…” The ‘but’ could include any inconvenient or overtaxing aspect of change, like it takes too long or it requires a lot of work, or it means I have to change my work schedule, etc. Essentially it is whatever excuse you might have to keep you from making the change. You get the idea.
So, we first have to establish that you are at what Zarvos would call a level 5 commitment. I like that idea. It captures your intention. You will do whatever it takes to change. It captures my intention.
So, let’s assume that I am at a level 5 commitment and I am. I am at a level 5 commitment with many things, but let me focus on three: doing my “3 most important things” each day in my business, doing my P90X work out (I am a Beachbody Coach – www.beachbodycoach.com/drshinaver) and doing Cogmed. Now these three sets of tasks are quite difficult to get done in one day. Mostly due to time limits. So I must have a level 5 commitment to each.
So, without making this post about my level of commitment to each of these areas let’s stick with the assumption that I will do ‘whatever it takes’ to get it done in all of these three areas of my personal development program.
Ok, so here I am trucking along making progress in all of these areas of self improvement. In fact, I have had progress in all three areas for several weeks and even months then one day recently – yesterday (by the way it was 4 days before going on vacation) I have massive backsliding.
I don’t get my ‘three most important things done’. (I get one done.)
I don’t work-out. (I did do 25 pull ups.)
I only partially get Cogmed done (half).
How do I interpret that? First of all, I don’t interpret it in a way that creates an attack on my self confidence or my commitment to my self-improvement. No need to do that. It will sap my motivation for self development. Self-help motivation is hard to come by, no need to poke any holes and drain the fuel.
This interpretation affects whether my view of myself is that I am making progress and that this is a ‘slight regression’ and/or a burst of bad behavior or am I lost and now off track?
Here was my direct experience:
So yesterday, I made the questionable call to put ‘getting up to date on email’ on my list of my ‘3 most important things’.
I found this totally disorganizing. The crazy thing was as I got up to date, printed, filed, acted on email and responded to peoples’ emails. They had the gall to respond back. It was as if we were in this stop and go dialogue, much of the day. Boy that is disorganizing, but it did feel more ‘live’ and ‘dynamic’. But I can also see why some people have that overwhelmed look on their faces, they seem a little sweaty and agitated, their eyes have a glazy quality to them. They have been trying to stay up to date on email! Not a good choice for a ‘most important thing’. This could be the new definition of insanity.
Then there was the fact that my ‘honey do’ list and my ‘get ready to go on vacation’ lists dominated my time. My wife had been pretty good about not piling on with the ‘honey do’ list for quite a while. I do not recall that I have ever started on the ‘get ready for vacation’ list with 4 days before vacation. So this is progress for me. My wife works several weeks to at least a week in advance.
I didn’t realize that by starting with being up to date on email as one of my ‘3 most important things’ it was disorganizing because it is alive it is near impossible to get ‘done’. People keep responding. So, being ‘up to date’ ‘done with that task’ has to be further refined.
I also didn’t expect the ‘honey do’ list to grow within the day (it hadn’t for some time), but it is 4 days before vacation and my wife tends to send more my way then as she has more to do too.
I also had more on my biz ‘before I leave on vacation list’.
One level I didn’t realize that being better organized involves working on this preparation to go on vacation 4 days before we leave!! Yes that seems like a long time to me – it used to be I would do all this 1 day before we left. So, there is definitely progress.
However the other two things on my list didn’t get done.
Then there was the unexpected change for the week: our two boys got the opportunity to practice at the Colts facility. This took up probably an extra hour and a half. So, my normal workout time in the evening disappeared.
Also I found it incredibly difficult to focus when I was doing Cogmed. I didn’t finish it for that day. The ‘email disorder’ I had developed of responding to responses and responding to responses threw me and the ‘honey do’ list and the ‘prepare for vacation’ lists (forgot to mention the ‘gather junk/facts for financial planner list’ I had worked on the day before post meeting and had lingering undone pieces of business.) Needless to say, I was in a whirlwind.
So, when I get on a ‘get the little things done rampage’ the big things – the most important things’ don’t get done. Yes, I must admit I added some caffeine with a Coke in there and the combination was disruptive. So I clearly learned that ‘getting up to date on email’ clearly, should not be among my three most important things to do in one day. I will have to refine the goal there.
Now, I do think this was in part an ‘extinction burst’. During that day I actually got to a point when I just took a longer break than usual – like an hour. I was rebelling against myself, (I am my own boss there is no one else to blame), and my own ‘email disorder’. In the larger picture of my ongoing increasing order and much more consistent focus and follow through on my ‘most important things’ this is progress. It was a blip. Several factors came together in a ‘perfect storm’ of sorts. By the way, considering such variables as these is important in being fair to evaluating yourself. Yet, my measuring stick is “do what it takes.” That stays as is. On that level I simply didn’t get it done. No sugar coating it. You get it done or you don’t. If you don’t learn from it, understand why, allow that to help you to ‘get it done’ next time.
Today I am, getting it done. I am doing one of my ‘three most important things’ right now.
Also, I am getting ready for vacation much earlier. I am following up our financial planning meeting with getting my ‘house’ in order in such a way to keep it in order. So, all in all I am on track.
I had a little ‘extinction burst’ mixed with preparation for vacation, follow up from a planning meeting snafu, a super-charged ‘honey-do’ list and I was under misguided notion that being up to date on email should be on my list of ‘most important things.’
I am well on my way to greater order, being in better shape and having a more robust working memory I just had an ‘extinction burst’ yesterday. Back to the road of personal growth and keeping my ‘self help motivation’ up and working just fine!
On the BBC last month, a scientific study suggested that people in the UK were becoming lazy. Well, sure, but add North Americans to the list as well. And a few European nationalities. Well, shit, just add the modernized world.
Why? Let’s look at our information age. We’re vertebrates requiring physical activity for well being, but all our improvements revolve around less physical activity and greater sedentary efficiency. Computer, cell phone, television, food, cleaning, transportation, and, yes, even finances. A modern human can work and exist on the couch.
When I worked as an insect geneticist, my existence was solitary. My life revolved around a locked-down, isolated lab bench and computer database. The concentration required in my job left me exhausted at the end of the day, as if I’d worked a labor job. The demands meant less time to clean, little time to feed myself healthily, and isolated moments for physicality. This was no labor job.
So, I was told to join the gym. I walked in, looked at humans in cramped quarters working out efficiently, each listening to their own music, each staring at others or at themselves in mirrors, and I walked out. An image flashed before me: hundreds of hamsters running on treadmills in front of mirrors. I shivered.
Did you know 80% of gym members use cardio equipment only? Since most of us will be in this category at one point or another, I thought (as I was on the spin bike this morning) why not let you know about the benefits of using the best technology available to track your progress?
I’ve been using a POLAR-FT80 Heart Rate Monitor for the past year to monitor my current workload and adjust difficulty accordingly through use of cardio equipment: www.polarusa.com it’s a great tool to use. I know exactly where my heart rate is at all times, and work within my designated heart rate zones – I simply work harder with it on!
In addition, it helps me to track my daily caloric intake and gram consumption (I don’t want all that hard work to go to waste J). I use a pre-calculated method to help determine if I’m eating the correct amounts of proteins, fats and carbohydrates to achieve my goals. I work with my wife (a certified trainer too) and work on ways to integrate a sound eating strategy and correct portion sizes into our daily routine.
Bladder cancer is the fourth most common cancer in males, eight most common in females, and fifth leading cause of cancer deaths in the United States. It is four times more common in men than women, twice as common in Caucasians as in African-Americans, and is usually diagnosed later in life.
Detection and diagnosis
Bladder cancer can be detected by examining the bladder through a cystoscope, examining cells in the urine, or having intravenous pyelography (IVP, a special kidney x-ray) performed. Sometimes a large tumor can be detected through a rectal or vaginal exam. Researchers are studying a new screening test that detects telomerase, an enzyme produced by bladder tumors.
Alternative dietary and nutritional recommendations
Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, and kale have been credited with lowering the risk of bladder cancer due to their antioxidant and other cancer fighting compounds. Eating the USDA-recommended number of servings of fruits such as apples, berries, cherries, oranges pears, and tomatoes can reduce the risk by 45percent. Drinking a lot of liquids, especially pure water, helps to dilute carcinogens and increase urination, lessening the time any carcinogens in the bladder have to do any damage.
Taking vitamin A, beta-carotene, vitamin C, and a multivitamin have shown reductions in the risk of getting bladder cancer. Dimethylsulfoxide (DMSO) is an FDA-approved, nontoxic solvent that has been shown to aid in treatment.
We will discuss now another vitally important alternative treatment for bladder cancer. Madison Cavanaugh, author of “The One-Minute Cure, The Secret to Healing Virtually All Diseases” has a message of hope, however. She insists that, “Microbes, germs, harmful bacteria and viruses, and all kinds of cancer, do not cause the problem they’re only effects of a hidden cause,” she states. They do only seek their natural habitat such as an oxygen- deficient body rather than being the cause of the disease. A sufficiently oxygenated body is uninhabitable by viruses and diseases, Madison further states, any viruses and malignant cancer cells can neither survive nor thrive in it. Therefore, the best defense against microbes, germs, harmful bacteria and viruses, and all kinds of cancer is to keep the environment of our body oxygenated.
For further information about Alternative Treatment For Bladder Cancer, more articles about the causes, symptoms and diagnosis of Bladder Cancer and for and in-depth study of the one minute cure for all diseases. Just follow the link and watch also the 5minute video presentation for final assessment:
First it was preschool, and now it’s pre-ballet classes. Once a week for 12 weeks, Samantha is getting in touch with her inner ballerina. She’s been asking for this since we left England and was enrolled in the Baby Ballet program, so I knew it was something she really wanted.
Of course, I’m sure there’s some of “me” in the decision…I’m not the most coordinated, and my dancing ability certainly leaves something to be desired. So if this is something she wants, I’d like to support it. Not to mention that long and lean, I suspect she’s got the body of a dancer on her hands.
It was hard to find somewhere that had what we were looking for–solely ballet, but not a yearlong commitment in case she changes her mind. Luckily, the county offered a pre-ballet class for 5-6 year olds that seemed ideal.
Right now, Samantha is the only child in the class, but they’ll still run it. And she get individual attention and the teacher says they’ll be able to do a lot more. And she certainly loved her first class.
In just a month we’ve added preschool and pre-ballet to my oldest daughter’s schedule. She’s certainly a busy bee.
Several days after reading the Washington Post article on balance and posting about it (Finding Your Balance 9/4/09), I heard a segment on NPR’s All Things Considered (September 8), “Hospitals Work To Prevent Patients From Falling” that served as another reminder of the danger of falling (and the importance of balance). The segment reported that the number one cause of injuries at hospitals is patients falling down and it focused on how hospitals are taking measures to protect their patients’ safety through fall prevention programs.
Listen to the link above for more information and/or read the full transcript. And if you’d like to work on strenghtening your balance skills, try one of the Library’s many DVDs/videos on yoga, tai chi, and other titles linked in our previous posting.
In following up on our search for balance classes in the City of Torrance or the South Bay, we checked with Bartlett Senior Center staff who responded with the following information:
“We offer yoga at the Friday Recreation program, which is taught by an instructor from Torrance Adult School. We also offer low-impact fitness classes at Bartlett Center Monday – Friday mornings. They do cover some aspects of balance training. These classes are offered in cooperation between the Bartlett Center and Torrance Adult School. In addition we offer “Fitness Difference by Catherine McRae” at Tillim Center on Wednesday mornings. It is a DVD based program and is mostly stretching and gentle movement. It does address balance issues in many of its segments. Our seniors are loving the program and asking for more!
For more information on fall prevention, visit the extremely informative website, the Fall Prevention Center of Excellence. September 20-27 is Fall Prevention Awareness Week so here’s to your “falling” health!
If you aren’t yet convinced that yoga is an incredibly challenging workout, perhaps you would like to give this move a try today. Dare you.
I’m not even close to attempting it myself and have actually never seen it done at my studio. I do, however, have vivid memories of a very ripped Tea Leoni doing it in Spanglish. Which, by the way, is an incredible movie.
My sister took me to the Lake District on Saturday. It was a fantastic day and we climbed up Helm Crag in Grasmere. It was a lovely walk, with a fair bit of climbing up steep boulders and rocks.
And it reminded me a bit of what we have been doing in circuit classes over the past few weeks. We have been using the 24 inch stage for box jumps:
Box Jumps
and high step ups:
Step Ups
Almost everyone gawps when i tell them what we are doing and tries to get out of it…but this practical, functional training is perfect preperation for the finer things in life. If you can do jumps and steps like this in training, you are able to get out into the wide world and appreciate the beauty there, and not spend your time complaining about your aching legs
So I made a decision about when and how often I will be going to the gym. After looking at my schedule and my desire to play more tennis, I have decided to go to the gym in the mornings before work. Not the funnest thing in the world, but it’s the only way to guarantee that I can get home early enough in the evenings to play a couple of hours of tennis at night (if I wish) and still have time to do a few things. It also gives me several hours of recovery between my workout and playing tennis. That was a concern of mine. I couldn’t imagine wearing myself out at the gym then having to play tennis a couple hours later. That wasn’t going to work. The other big plus is that after a good workout, my metabolism is on fire and I think its a good thing to have a raging metabolism at the start of the day, it’s gotta born more calories, right? As long as my nutrition is on point, I should be good with the fat loss. So here’s my tentative schedule during the week:
4:45 AM : Wake up
5:45 AM : Catch transit to work
6:30 AM : Work out
7:15 AM : Shower/Dress/Groom
8:00 AM : Work
4:00 PM : Leave Work
5:00 PM – 10:30 PM : Free Time!
Typically, Monday night’s are drills for 1.5 hours and Wednesday nights, we have a team clinic & practice for 2 hours. The rest of my nights are free to do ball machine drills, practice matches, private lessons, whatever.
Excercise Tips from Coach Joe Avezzano: Fitness DVD
Coach Joe Avezzano, gives an interview to personal trainer Brad Linder. He is a 3 Super Bowl Rings, 3 time NFL Special Team “Coach of the Year”, 15 year NFL Special teams coach, Corporate Spokesperson, Radio and TV Host, and Keynote Speaker. He speaks very highly of the Get You In Shape program, and gives exercise tips.
Get You In Shape.com Top personal trainer Brad Linder is the owner of Get You In Shape, in the Dallas and Coppell, TX area. Get You In Shape has Fitness Boot Camps, Private Personal Training, Testimonials, Fitness Tips, Nutrition Programs, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are in Dallas, Coppell, Lewisville, Irving, Carrollton, Valley Ranch, Las Colinas, Flower Mound, Plano and surrounding Dallas, TX cities, Get You In Shape is near you. Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Personal training programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information, visit www.GetYouInShape.com
did shoulders and arms today followed by my wrist regimen and then ab ripper x. KILLED! gonna be so sore tomorrow. had some pronos protein formula after, tastes really good!
did something stupid today, went out with friends and had a huge plate of nachos at sunset around 1 am, still feel sick. i want to go for short run right now just to flush some of that shit out, what a bad idea for my diet.
Obtaining the best cellulite exercise to look your best is actually difficult. There are different initial steps you need to take before even deciding on an exercise to rid cellulite. The first thing you need to do is understand how the condition works. In order to rid yourself of the problem you should do more than just some cellulite exercise you find in a book.
The fist is swimming. Yes, that is swimming. Peculiarly if you have a pool, then this is your advantage. But, if you do not have your own pool, do not worry. It can be part of the fun of this cellulite reduction exercise. Unlike thigh cellulite workouts that only aim the one area, swimming is a full body practices. If you put in a couple hours of swimming each day you will discover that your legs and your whole body will speedily slim down as the fat melts away. The beginning thing you will discover when swimming is that it does not feel as intense as running. This is because this cellulite reduction exercise has far less impact on concentrated areas within your body. The swimming motion is natural and does not cause nearly the same amount of stress as other Workouts.
Another gain is that this exercise gets you out of the house and interacting with other people. Most cellulite reduction workouts you can do in the comfort of your own home, but if you want to get out and meet people than swimming is a very effective way to do this.
The another extremely effective cellulite reduction exercise to look at is using an elliptical. An elliptical is likely one of the most highly effective, lowest impact workouts that you can do. In fact, it is an exercise you can do at home so for people that are looking for an easy and effective way to extinguish cellulite, the elliptical is it. An elliptical machine will not only aim your legs, but can work your upper body as well. This exercise is good at reducing your overall body weight while being highly effective at reducing your cellulite level as well.
I hope this has helped to giveprovide you some insight into what workouts you can do to assist slim the amount of cellulite you have. Again the most important thing is to control your diet as you will not be able to lose any cellulite if you can not do that. After you have your diet under control you can employ cellulite reduction workouts to shape and sculpt your body, freeing yourself of cellulite at one time and for all.
Not only specialize in health and fitness , the author of this article also loves writing another topic such as electric guitar kits and which reviews and lists the best Ibanez acoustic electric guitar.
CHICAGO (AP) — Even in the “oldest old,” a little physical activity goes a long way, extending life by at least a few years for people in their mid- to late 80s, Israeli researchers found.
The three-year survival rate was about three times higher for active 85-year-olds compared with those who were inactive. Getting less than four hours of exercise weekly was considered inactive; more than that was active.
The results “clearly support the continued encouragement of physical activity, even among the oldest old. Indeed, it seems that it is never too late to start,” the researchers wrote in Monday’s Archives of Internal Medicine, which published the study.
“As little as four hours a week was as beneficial as more vigorous or prolonged activity,” said study author Dr. Jeremy Jacobs, a geriatric specialist at Hadassah Hebrew University Medical Center in Jerusalem.
Active octogenarians also reported less depression and loneliness and a greater ability to perform daily tasks.
The study involved 1,861 Jerusalem residents who were 70 years old in 1990. Participants filled out questionnaires about their health and activity levels through 2008.
At age 85, 64 percent were physically active, a relatively high percentage that reflects the Israeli lifestyle, Jacobs said. But he said similar benefits from exercise likely would be seen among the very old in other countries.
There were 512 deaths. Slightly fewer than 7 percent of the active 85-year-olds died by age 88, versus about 24 percent of those who were inactive.
Jacobs said the researchers took into account factors that also affect survival, including participants’ overall health and whether they smoked, and still found that activity levels were strongly related to longevity.
Exercise today completed Turbo Jam Cardio Party mix 1 done and enjoyed.
It took me about 45mins to get up and do exercise, I did not feel like it at all and could not be bothered however I finally make myself and once I began I was enjoying myself as usual so I’m glad I made myself get off my butt.
I was planning on going to yoga but somehow muddled up the timing of my day and missed it, I may go tonight but doubtful as night classes are really busy. I’ve missed yoga for the past 1.5weeks and am really missing it. I’m aiming for tomorrow afternoons 4pm class. I figure if I plan it it’s much more likely to happen.
Exercise, food and blog done for today I may even go for a walk later but who knows.
“Planning Part 1″ tip started us off on proper planning for health, fitness and wellness. We all agree now that it is not too hard and that our minds are made up that we are important enough to plan for our own health and fitness. Now that we have that agreed to, let’s dive into the pieces that make up a plan for fitness…
First, we need to evaluate what will it take to make a good plan to improve & maintain our health/fitness/wellness:
* There are 4 required components and a multitude of “bonus” components based on personal preference
– The required ones are as follows: Cardiovascular exercise, Resistance Training, Sound Nutrition, & Mental Well-being
- The first 3 should be obvious, but the 4th is just as important because nobody wants to be around a fit person who’s lost their marbles. Let’s break it down further…
- Cardiovascular exercise: Here are the facts gang- if you are above your ideal weight, you need to be moving at a challenging level most weekdays- not just so you can lose the excess weight and reduce your risk for metabolic syndrome, but also so you can keep your heart actively working and reduce risks for heart disease. If you are already at the proper weight, you still have to be getting your heart going regularly to maintain the bodies’ ability to function optimally.
-Resistance training: Whether you want to be “HUGE,” or just want to not jiggle all over the place, you have to do this one regularly, but not every day. The body needs 48hr rest periods to grow and respond to the stress of the strength training, so 2-3x/week works if you are doing it right. mA reminder on this one, using only machines does NOT strengthen your core and the core is the center of all movement in the body, so you must move away from machines for a good portion of your workout.
-Sound Nutrition:Everyone gets a little weird about this one so let’s keep it simple: If you currently eat at fast-food places (this includes places like Panera) 5x/week, start doing it less than 5x/week. If you buy mostly things out of boxes, try to buy less than 50% of what you are planning to purchase from a box. Part of planning for sound nutrition means taking an honest look at your current state of nutritional affairs (and if you can’t do it honestly, talk to someone who can- I am happy to help anyone figure out where they are missing on their nutrition). Once you’ve honestly looked at what’s going on, then you’ve got to plan for small, regular deliberate steps, all of which are aimed at a defined end result.
Example: Jane currently eats only an apple for breakfast, eats lunch out, and cooks only 1 or 2 nights a week and only that which comes from a box, other nights she eats out. Staying “surface-level” on this and not getting too deep into true “optimally healthful eating,” Jane’s honest assessment: increase the quality and amount of her breakfast, start bringing her own lunch regularly & learn about how to make healthful choices when eating out at lunch, and plan for cooking in the evenings from fresh, natural ingredients. From there, she can begin making her plan for improvement. What you think is healthy now, will seem only marginally so when you get down the road and look back at where you came from!
-Mental Well-being: You can be your own worst critic, but don’t be your own worst enemy. It’s not your job to bring yourself down- leave that to the nay-sayers and nobodys- and rise above them too while you are at it. Act like a grown-up and just make it happen. You wouldn’t teach your kids to say “I can’t,” so why do you let yourself get away with it? To improve your own mental well-being you could plan to surround yourself with motivating people, read inspirational books, articles or websites, plan to live life with a positive outlook and never look back.
Sit down for a few minutes and determine where you are on the scale of achievement with each of these areas. Start by writing down for each category:
1) the things you know you can start working on right now,
2) the things you want to work on but are not sure where or how to start
Take that 1st list and implement 1 item today! Why wait! Get the plan going now! And the 2nd list, if you don’t know what to do to start, find a professional to help you(like me!), research from reputable sources (like this blog!) on the internet, do something to move your plan forward. Do not just sit on that list of things you cannot start today because you don’t know how…not knowing how is no excuse to not plan and execute optimal fitness!
Every-time I get a massage on my back it is always so painful. It feels like all my muscles are so tight that when the massage starts I might even start to cry.
So I’m off to talk with my Egoscue therapist – the discussing touched how my upper body muscles are being overworked.
When I bend over to touch my toes I bend from the middle of my back instead of my hips (to get back up I have to use my upper body and mid back). When I sit I slouch right in that mid back area (Rounding my shoulders and my upper back is hard at work to hold me there). Driving in my car I lean my seat back because I thought it was more comfortable (my shoulders and upper back do so much work while I drive). I am starting to get the picture – for me to enjoy a massage I need to stop overworking muscles and start getting my hip-flexors to fire. Ok hips its time for some work.
Like many people I do my whole menu but during the day I am looking for just a little boost to get me working the right muscles. My boost is Supine Foot/Circles and Point Flex and of course the lovely Airbench. These two e-cise seem to stabilize my pelvis and I feel great after doing them!
Watch out massage therapists I am going to be ready to enjoy my massage very soon!
In 2010, a Japanese Fitness Robot named Taizo will begin stealing all of your clients.
Initially designed as a rehabilitation robot for Japanese senior citizens, Taizo has performed well in its 5 test runs at group homes and community centers. During these tests, seniors found it easy and fun to mimic their robotic Richard Simmons.
In fact, company representaties were thrilled with how well Taizo interacted with the seniors.
Sadly, it was only after Taizo had left the building, did they find out that most of the seniors were senile and had confused Taizo for their grandchildren.
Taizo is expected to be ready for commercialization in 2010.
For more info about Taizo, go to PlasticPals
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September 3, 2009
The “I don’t have time to workout” Workout
6 Comments
Filed under bodybuilding, exercise, fat, fat loss, fitness, health, hypertrophy, obesity, personal trainer, strength, toronto, weight loss, working out
I’ve been doing my old routine now for a good 6 weeks and it feels like my body has gotten used tow hat I am doing so, it’s time to change what I do…
Am working on a new routine set that will enable me to be more focussed on working specific muscle groups now as opposed to general increase in muscle vitality.
Also, gearing up for the Yorkshire 3 Peaks so, stepping up cardio on Tuesdays/Thursdays and adding some on Saturdays now but, I hate going to the gym at the weekends so, will go for the old bike ride thing or, extended walking but that’s a wee bit antisocial (a 4 hour walk aint all that much fun for the family!).
I am going to take some key measurements this week and start to plot my monthly figures with an aim to be 32” waist by 1st Feb 2010.
I feel like I have reached a plateau at the moment so, it’s time to move on to the next level.
This week I shall mostly be increasing my dietary focus, honing my workouts and hitting more cardio….
It’s time for the next step…it’s time to hurt more and lift more…
The energy drink business is a billion dollar business and there are about 200 different drinks on the market today.
Dee Rollins, R.D., PhD, dietitian with Baylor Regional Medical Center at Grapevine says, “400 milligrams of caffeine a day is the upper limit” of the recommended daily allowance. This can be worked out to roughly, 1 energy drink or 2 cups of coffee. This can causes jitteriness, nausea, flu like symptoms and heart palpitations.
To add to the caffeine overdose that can cause flu like symptoms you are drink a liquid that is close to being pure acid that has the ability to burn through metal. All energy drinks have a pH of around 2.5 to 3.5.
This means that instead of complimenting your body it is causing it to ionize the acids with its elemental buffers such as calcium from your bones and magnesium from your muscles. Bringing a loss of energy not a gain in energy.
The high that energy drinks give you is a reaction of releasing alkaline buffers to neutralize the acid and when the neutralizing is over comes the energy low. To add insult to injury the energy drinks also contain another harmful acid, carbonic acid, which can be especially detrimental to diabetics and people suffering with high blood pressure.
So what is the answer?
As you exercise your uses up a tremendous amount of electrons to maintain the alkaline design of the body. When electrons are consumed acid is produced and this acid need to be removed.
This requires sodium bicarbonate to neutralize the increase in metabolic acid, by drinking bicarbonates before, during and after exercise will reduce the amount of muscle soreness you experience. This approach will reduce lactic acidosis and increase recovery time.
As I have said before our body will do all it can to maintain its alkaline design pH of 7.365. When your body is physically stressed more acid is produced and the body will begin to convert sodium from the blood to potassium.
This will help maintain the slightly alkaline design of the body more efficiently and effectively. A state of health, energy and fitness cannot be maintained without mineral salts especially sodium.
Thank you for taking the time to read part 1 of this article, I hope you were able to understand it. Please do question these thoughts and do your own research they my current findings from the research I have completed thus far.
Forbes recently reported that multi-billionaire Bikram Choudhury, the father of the hot yoga phenomoenon in America–Bikram Yoga, wants to impose franchising fees on studios teaching practices using his name. Bikram raked in some $5.7 billion last year, but that’s apparently not enough to maintain his lavish Beverly Hills lifestyle. Did you know the India native was granted a US visa in 1972 by Nixon after he helped the ailing president overcome phlebitis? True story. He now lives in an 8000-square-foot mansion in the 90210.
Anyway, the yogi and his lawyers will require that existing studios implenting Bikram yoga practices will be subject to franchise fees of 1% of revenues while new studios will pay out 5% of revenues or $1000, whichever comes first.
This is on top of the $10,000 per session training costs to get certified at his Bikram Yoga College.
I love hot yoga and I guess I love Bikram for spreading it far and wide across the US. But come on. Does he need more money?
We end each session at 90 Degrees with some sort of meditation on life. You know what they never revolve around? Money. Perhaps Mr. Bikram should take another look at the yoga sutras, which highlight non-violence, truth in word, and, oh, non-possesiveness among others.
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Coppell, TX – Personal Trainer and Boot Camp Weight Loss and Fitness Testimonial
My name is Daniel. I am speech Language Pathologist. Before I started the Get you in shape Boot Camp, I had back pains, cholesterol problems, and had the feeling that I was getting old. The first impression I had with the Boot Camp was that I could do this. I didn’t have to be Superwoman to be able to accomplish the workouts. Anyone can do it. The first week I felt so much better. The major benefit that I got from this boot camp was the lowering of my Cholesterol. I was at risk of actually going on medicine to reduce my cholesterol. It dropped 50 points, and gave me a sensation that I was not going to die the next day. The other benefits are that my body has changed for my betterment. I look much better. This Boot Camp really works, and can be done by any individual. The staff is very supportive to everyone, and it gets easier for me as I continue you to come.
Get You In Shape.com Top personal trainer Brad Linder is the owner of Get You In Shape, in the Dallas and Coppell, TX area. Get You In Shape has Fitness Boot Camps, Private Personal Training, Testimonials, Fitness Tips, Nutrition Programs, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are in Dallas, Coppell, Lewisville, Irving, Carrollton, Valley Ranch, Las Colinas, Flower Mound, Plano and surrounding Dallas, TX cities, Get You In Shape is near you. Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Personal training programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information, visit www.GetYouInShape.com
When I first got back to Korea, I found the fitness regime quite tough! My normal running style could not be maintained. I thought it was a factor of me just getting old… but I am happy to say that after three months of consistently running 5-7km at a pace of 10kph (that would mean 5-6 days a week), I’ve been able to transition to a full 5km at 11.3kph (7mph). The faster pace kicks my butt, but is so much more worthwhile.
There’s something very rewarding about being able to run that fast. In fact, the slower pace (10kph) did give me a good work-out, especially at longer distances, but I always thought I was just moseying along.
The faster pace also shaves a good three minutes off the 5km time and helps with my overall endurance, since the 10km race I want to run in comes to town next month. I’m sure in the week or two leading up to the race, I’ll train at 10kph for 8km to get in shape, but for now, I love the extra speed.
What I don’t like is the heat of the gym and one particular gym member.
There’s this delightful woman who goes to the gym everyday and, well, she’s a workhorse. First she runs, slowly building up to an 11.5kph pace. She does this for about 45 minutes. Then she hops on the stair climber for another 30 minutes. finally she heads over to the elliptical machine to round out her workout. She does this every day (or at least it appears that way).
Most people in the gym like on the warm side… like near 30C (86F). Now, if i’m just lifting weights, it’s not a big deal. I can turn on a fan and work with it. However, where the cardio equipment is located, there are no fans so for me to run, I need the aircon activated to move the air around. Plus it just feels nice, since I sweat so much my shirt becomes see-through.
BUT when this woman is on the other machines… she makes a point to turn off the units and I’m left there in the heat (again).
A few times, I’ve had to cut my cardio session short so I could step outside and cool down. It wasn’t a fun experience and I loathe having to compete with her each day. What I find interesting each day is that most of the people at the gym don’t mind the heat. I, however, do prefer it at least 25C (78F).
I shudder to think what winter will bring, since many Koreans set the internal heaters to 33C (91F)!
“Hoop-Dancing” is a new performance fitness craze that has been sweeping the country. It combines the beauty of dancing with the timeless enjoyment of hula hooping and both the visual and the physical results are nothing less than “hoopnotic.”
Now hoop dancers are giving back to the community. Wednesday September 9th marks the third anniversary of World Hoop Day, World Hoop Day is dedicated to providing children in poverty and underdeveloped neighborhoods with dance, exercise, and toy hoops.
Though providing children with toys may not seem like a major charitable contribution, the World Hoop Day website says that “there are many aid organizations who provide food and medical relief, but what about the mental welfare of a child who grows up too quickly and hardly has a reason to smile or play or just be a child?”
Hoop Day Ambassadors are currently traveling all over the world bringing hoops to children living in poverty. You yourself can contribute to the cause by donating as little as five dollars to provide a child in need with their very own hoop.
People will go to great lengths to ensure that they have a smart and well structured exercise program, nutritional plan and supplementation regimen. Yet they often forget about or abandon their sleep and sleep quality. Sleep is essential to health and survival. Even if you don’t eat very well, you can still expect to live around 75 years. But if you don’t sleep, you’ll likely check out in a couple of weeks — the Guinness World Record for sleep deprivation is 11 days. (For more reading on this, check out Scientific American: How Long Can Humans Stay Awake?)
Most of you aren’t going to try to break that record any time soon, even though medical students and parents of newborns might feel as though they are inadvertently trying. But even if you meet the basic requirement for sleep, are you sleeping optimally? And if not, what does poor sleep quality do to your body composition and eating habits? Are late nights in front of the TV, computer, or fridge leaving people fatigued, overfed, and with little ability to make nutritious food choices each day?
What you should know about sleep
The average adult gets about 7 hours of sleep per night. 33% of the population gets fewer than 6.5 hours per night (no wonder it feels like the world is kind of cranky and distracted sometimes!). Women sleep a bit more than men. Those who carry high amounts of body fat tend to sleep less than those with a normal body fat. Studies suggest that people who sleep fewer than 6 hours per night gain almost twice as much weight over a 6-year period as people who sleep 7 to 8 hours per night. Excessive sleep isn’t necessarily better: those who sleep more than 9 hours per night have similar body composition outcomes as those who sleep less than 6 hours.
Why sleep less?
Although many of us may feel that work demands a lot of our attention or that we can’t get our brains to shut off, the real reason for lack of sleep is rarely long work hours or physiologic abnormalities; rather, most people lose sleep due to voluntary bedtime delay. We cut back on sleep because we choose to. We watch TV. We browse the internet. We go out with friends. This voluntary bedtime delay is something found only in modern society. The average American slept nearly 9 hours each night a century ago. If we were to remove forms of artificial stimulation and excessive work/life demands, humans would likely sleep for about 8 hours per night, based on the natural sleep/wake cycle of the brain.
“Sleep loss due to voluntary bedtime curtailment has become a hallmark of modern society… Chronic sleep loss, [whether] behavioral or sleep disorder related, may represent a novel risk factor for weight gain, insulin resistance, and Type 2 diabetes.”
— Spiegel, K.
Regular exercise can reduce a woman’s risk of cancer, but the benefits may slip away if she gets too little sleep, say US researchers.
Sleep and body composition
A 2005 study, with a nationally representative sample of about 10,000 adults, suggested that the United States obesity epidemic might, in part, be caused by a corresponding decrease in the average number of sleep hours. This study found that people between the ages of 32 and 49 who sleep fewer than 7 hours each night are significantly more likely to be obese. Also, staying awake beyond midnight seemed to increase the likelihood of obesity. These associations have a “dose-response” relationship, with later bedtimes and shorter sleeping hours resulting in greater levels of body fat gain. Wake-up time was not significantly related to obesity. Similarly, a study that followed the growth of more than 9,000 children from birth onwards showed that children who slept the least when they were 30 months old were more likely to be obese at age 7 than children who slept more.
It’s not clear yet whether poor sleep is a cause or a result of excess body fat (or both). Some scientists speculate that sleep deprivation could disrupt the hormones that regulate appetite, which results in body fat accumulation. Other scientists believe that the physical discomfort of obesity and sleep apnea reduce the chances of getting a good night’s sleep.
While there are many reasons that lack of sleep could influence body fat, one of them may be the decreased growth hormone (GH), thyroid stimulating hormone (TSH), and increased cortisol, most notably in the evening. Moreover, chronic sleep restriction results in elevated sympathetic nerve activity and a slow insulin response. This is the perfect storm of peripheral effects to accentuate obesity:
Lowered glucose tolerance (GT)
Increased sympathovagal balance
Increased evening and nocturnal cortisol levels
Lowered leptin
Insufficient thyroid stimulating hormone (TSH)
Pragmatically speaking, lack of sleep may lead to more body fat simply because more time spent not sleeping means more time to eat. And those junk food commercials start looking pretty appealing at 1 a.m.
What about appetite hormones? A study with 12 young, healthy, normal-weight men found that just two nights in a row with 4 hours of sleep (and no napping) resulted in lower levels of leptin and higher levels of ghrelin. As low leptin and high ghrelin both stimulate hunger and appetite, the men reported higher overall hunger ratings, especially cravings for energy dense, processed foods like sweets, baked goods and bread. No “jonesing” for kale and kidney beans. Thus, scientists speculate that deregulation of appetite hormones could be another reason that sleep deprivation results in body fat gains.
Actions of and relationships between leptin and ghrelin
So, less sleep potentially results in more body fat, big deal. Well, that’s not it. Getting less than 7.5 hours of sleep each night also means that you’re at greater risk of heart attack, stroke, and sudden cardiac death than your pals who get plenty of snooze time. Also, with the weight gain that could come with minimal sleep, you’d likely see insulin resistance (IR), glucose intolerance and type 2 diabetes.
Check this out: Eleven healthy men in their 20s were only allowed 4 hours of sleep for six straight nights. At the end of this, the young men had the insulin sensitivity of a 70 year old pre-diabetic! Despite the small sample size in this study, the results are suggestive.
With lack of sleep, daily life function can suffer as well, including moods, cognition, and memory. Going 24 hours without sleep is similar to performing with a blood alcohol level of 0.10%. Good luck navigating the grocery store and/or gym while “intoxicated” from minimal sleep.
Why is sleep so important?
Hormone cycles
The suprachiasmatic nucleus (SCN) is a “clock” built into our brain that regulates circadian rhythm. Because the SCN lies just above where the optic nerve crosses the hypothalamus, exposure to light and dark can influence our daily rhythms. Many hormones, such as GH, TSH, adrenocorticotropic hormone (ACTH), luteinizing hormone (LH), prolactin, melatonin, and even testosterone have regular diurnal cycles. Having a consistent sleep routine (going to bed and getting up at the same time each day) can cue the SCN and allow for a deep, regular sleep pattern.
Sleep creates a perceptual wall between the conscious mind and the outside world. Closing our eyelids makes it easier to sleep, but even without eyelids, we could sleep just the same. The pineal gland releases melatonin into the bloodstream in the hours preceding sleep, mainly in response to light/dark cycle changes.
Sleep stages
Five stages occur during sleep. Light sleep occurs during stages one and two, while stages three and four are deep sleep. It’s in stages three and four that GH secretion occurs. Rapid-eye movement (REM) sleep, generally when dreaming occurs, takes place during stage five. A full cycle through these five stages occurs about every 90 minutes. If numerous full cycles of sleep aren’t attained most nights, GH secretion can diminish and influence physical and mental restoration.
When someone sleeps less than their body needs, not only is GH secretion lowered, but overall exercise performance can taper off. It may feel as though the exerciser is working very hard when they really aren’t.
“People just don’t realize how important sleep is, and what the health consequences are of not getting a good night’s sleep on a regular basis… Sleep is just as important for overall health as diet and exercise.”
–Carl Hunt, MD, director of the National Center on Sleep Disorders Research at the NIH
Other interesting information about sleep
Sleep debt is cumulative, meaning that the more nights with less sleep, the greater likelihood of negative effects taking place. The good news is that you can catch up with just a few consecutive nights of adequate sleep. Experts hypothesize that each hour of sleep debt needs to be repaid, eventually.
Obstructive sleep apnea (OSA) is a blockage in the airway due to soft tissue collapse. It is very common, likely because a major risk factor is excessive body fat. OSA can disturb a sound sleep, as the airway is restricted – and sufferers might even stop breathing for brief periods. No clear benefit has been noted after surgery for OSA.
High concentrations of cortisol –- a stress hormone -– can negatively affect sleep quality. Phosphatidylserine (PS) is effective in cortisol regulation/suppression and can help to control evening cortisol levels, leading to better sleep quality. Valerian root can help too. Most PN clients who have complained of sleep problems when following a high volume training and/or a calorie restricted diet have found that sleep quality improved when supplementing phosphaditylserine. We recommend one dose in the early evening (5-6 pm) and one dose about an hour before bed. (Talk to your doctor if you’re on medications, pregnant or breastfeeding; valerian drug interactions can be found here.) Not every insomniac benefits from PS, just those with high evening cortisol levels. Consuming adequate carbohydrates and protein after exercise can also help to control cortisol.
Many tricyclic antidepressants (e.g., Desipramine [Norpramin], Doxepin [Sinequan], Imipramine [Tofranil]) can decrease REM sleep, providing additional evidence for a link between mood and sleep.
Sleep may improve memory formation and recall.
Knowing you’ll get to nap during the day can help to lower blood pressure.
Summary and recommendations
Most research findings support the hypothesis that sleep duration is associated with obesity. Thus, finding a suitable sleeping strategy needs to be part of your healthy living and good nutrition routine. We live in a busy world but we are not a victim of it. While we have more opportunities to do things other than sleep, like 24 hour cable/satellite TV, internet, email, extended work shifts, family commitments, 24 hour shopping, etc., much of the time we choose what we do. Lack of sleep usually reflects our priorities rather than real constraints.
If you are concerned about your sleep quality and quantity, start by figuring out if your sleep is adequate. Just like we recommend a food diary, sleep experts often recommend a “sleep diary“. Are you getting 7-9 hours each night? If not, why? Is it due to poor sleep hygiene, medications, or another negative habit? Get to the root of the problem and start reaping the benefits of adequate sleep time.
Second, make good sleep a priority, just like the rest of your healthy habits. Here are several factors to consider when generating a sleeping pattern:
Consistency: Keep a relatively consistent bedtime and wake time. Staying up late and sleeping in on weekends can disrupt your routine during the week.
Light: Keep the bedroom extremely dark, to tell the body’s light-sensitive clock that it’s time to sleep.
Noise: Keep the bedroom extremely quiet or use a white noise generator (such as a fan).
Relaxation/routine: Develop a pre-bed routine that is relaxing and familiar. Television, work, computer use, movies and deep/stressful discussions late at night can disrupt sleep.
Temperature: Keep a slightly cool temperature in the room, between 66-72 F or 18-22 C.
Stimulants: Eliminate stimulants like caffeine/nicotine, especially later in the day.
Exercise: It’s not only good for a tight butt and big guns, it can help improve sleep.
Fullness: Eating a dinner that makes you overly full can disturb sleep.
The day is here – can’t believe it only seemed a little while ago when Z asked if I wanted to take part in the Adidas Women’s 5K Challenge. Looks cloudy outside, I thought, perfect weather for running! (in my opinion). However! When I checked the forecast it looks like it’s going to be warm at around 10, the race starts at 11. So noooooooooooo!!
I am feeling so nervous now, shouldn’t have eaten anything either as I usually train early mornings and eat nothing and just drink water!! I hope its not gonna have a big effect on me now. Eek!
A lot of people participate in personal fitness training to achieve a fitness level for a special occasion. I always wonder… Is it for improved physical appearance? Is it to loose weight? Or is it to keep stress at bay? All of the above are answers most people you know would give when asked this question. However, are they the only reasons?
While all the above are true, there are deeper and more useful benefits to be gained from personal fitness training, and most times the people that employ me as a personal trainer become aware of these benefits , such as health, agility and less incidence of disease.
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As in Quadrify! (Part 1), I am not looking to add more size to my quads, so I like to do what I call S-D Sets – Super-Duper Sets. S-D Sets incorporate many moves (this one is 5) in order to tighten and shapify the quads from all directions without really growing them.
Take a deep breath...breath out…and let’s begin!
1. Leg extensions, one leg at a time – 15 Total Reps
• 10 toes pointed up and 5 toes pointed in. Why? This isolates the quad without using any joints but the knee. Turning your toes up, in and out hit it a bit differently.
2. – Ball Squats, no weight – 40 Total Reps (Ball squats – lean against a big exercise ball against a wall making sure it’s lodged in your mid/lower back, and squat)
• 10 regular, feet should width apart
• 10 wide stance squats, feet slightly wider than shoulder width, toes straight ahead
• 10 wide stance, toes pointed out
• 10 legs out in front about 6 inches apart and press with your toes Why? You are using primarily quads, hip flexors and glutes. Moving foot positions emphasis different muscles on the quads.
3. Step Jumps – 10 Reps
Use a stepper one or two “thingies” high. Then jump with both feet up and down FAST. An up/down counts as one rep. Why? Uses primarily quads, and some calves.
4. Short lunges across the floor – Up and back
Find an open space and step out as if you are going to kneel on one knee. Back straight, shoulders aligned with back, looking forward. Short lunges target more the quad. You can mix in a long lunge – step out so back leg is extended and when you stand, squeeeeze the butt Why? Good for all things lower body!
5. Duck Press – 10 Reps
Feet in the middle of the pad, toes pointed out slightly with heals a few inches apart. Medium heavy weight – Why? This hits the tear-drop of the quad Why? Hits the “tear drop” part of your quad, right above your knee.
REPEAT 3 TIMES!! If you dare!
**To simplify, only do two moves together and rest. Then do two more moves and rest.
**To make it harder, add weights were you can.
While several recent and somewhat controversial articles on exercise and fitness (e.g. Time Magazine’s “Why Exercise Won’t Make You Thin“) have focused on whether exercise can actually help one lose weight, the “MisFits” column in the Washington Post written by Lenny Bernstein (August 4, 2009) featured a piece on the importance of balance, “On Balance, Your Ability to Move With Confidence Is Central to a Healthy Life.”
In the article, Mr. Bernstein described his difficulty balancing on one leg and trying to kick with the other, an action he attempted while visiting his daughter’s karate class for Parent Day. As a Boomer who is fairly clumsy, I was intrigued to learn about balance in general, and something that never occured to me – one can and should practice balance.
Mr.Bernstein notes that, “Your ability to stay upright and move confidently through space is determined by a complex combination of muscle strength, nerve function, visual inputs, the vestibular function of your inner ear and your proprioception — the work of sensors, including nerves in the soles of your feet, that orient you in relation to other objects.”
The importance of maintaining balance is emphasized by some fairly frightening statistics provided by the Centers for Disease Control and Prevention: Every 18 seconds, someone in the 65+ age group is treated in a hospital emergency room for a fall-related injury, and every 35 minutes an older person dies from a fall.
I was happy to read that Dr. Chhanda Dutta, Chief of Clinical Gerontology, National Institute on Aging believes that loss of balance and mobility can be prevented or delayed if one works at keeping these abilities sharp, and recommends starting efforts in your 20’s or 50’s (that’s you Boomers), not your 80’s!
Mr. Bernstein goes on to describe a senior community and assisted living facility in Bethesda, Maryland, Fox Hill, that offers balance classes twice a week. Students in their 70’s are taught by a trainer to do stretches and exercises designed to strengthen their muscles and make them more comfortable with being slightly off-balance. They practice standing on one foot and then the other and walk heel to toe and then reverse it. Other exercises described include holding poses while looking at the ceiling (with your eyes closed no less!)
I’m not sure if there are any workshops or classes similar to the Fox Hill balance program being offered in our area, but I will investigate and report back. In the meantime, the Recreation Services Division of the Torrance Community Services Department offers a wide range of fitness and exercise classes including yoga, tai chi, kick boxing, and several different martial arts, all of which usually include stretching and balance as a regular part of their regimen. Check the latest issue of the Torrance Seasons to see class listings and schedule. And if you’re just too busy or don’t have the financial resources to take classes, use your Torrance Public Library Card to check out any of the Library’s many books, instructional DVDs and videocassettes on yoga, tai chi, and other similar subjects. It’s time to put some balance in your life!
