1. Flexibility First.
You know that stretching is good for you... so why aren't you doing it? I'm shocked at the number of people, even those in the medical profession, that are so inflexible.
They all say the same thing... "I know better, but..."
You might be saying this too.
So let me tell you about the implications. When you don't stretch, you don't get any more flexible. The exact opposite happens. You become stiff as a stick.
Now let's compare a stick to a rubber band--which is flexible.
Take a rubber band and bend it. What happens? It bends. Nothing special, no major news here.
Now take a stick in both hands and bend it. It breaks, right?!
Apply this to your body.
When you don't bend, you break. Muscle tears, broken bones, torn ligaments and tendons, sprains, etc. All these are caused by inflexibility. Contortionists almost never get hurt. Why? They can bend and flex whenever and however they want.
Do I expect anyone to try to be a contortionist? Absolutely not!
I'm saying that the more flexible you are, the better your chances of staying injury free! How does that sound?
What stretches should you do specifically for your knee?
- Hamstring Stretches
- Quadricep Stretches
- Piriformis Stretches
- Lower Back Stretches
- Calf Stretches
Why so many muscle groups? Because they all are connected to your core or center. When your hips and your legs and lower back are flexible then your motions are smoother. The impact on your knees lessens and you will feel great!
We all want to bend... not break!
2. Strengthen Your Stabilizing Muscles
What are those? Stabilizing muscles are the muscles that support your knees and keep you from having spaghetti legs.
Try balancing on one leg after you're done reading this email... you might have spaghetti legs already! You'll know if you're wobbling around like a wet noodle!
I would say that 80% of all the clients I see have very poor balance and weak stabilizing muscles.
Why is this dangerous for your knees?
Because when you are performing your daily activities you run the higher risk of injury. Every time you step, you are balancing on one leg! So when your balance isn't good, neither is the way you fall out of balance! So you are constantly trying to keep balance by not using the muscles that are meant to be strong enough to keep you upright.
Simply put: Weak legs = greater chance of injury!
To increase strength in your stabilizing muscles incorporate balance exercises into you routine. Any sort of leg kick or standing reach will do.
You can find a bunch of them in our home workout program if you click here!
3. Keep 'Em Moving
You have to keep your knees moving! You might have heard to rest, rest, rest... but that just stiffens, stiffens, stiffens.
You want to keep the blood moving and you also want to keep the fluid IN your joints.
Each one of your joints has little sacks (call bursa sacs) that hold fluid (synovial fluid). This fluid is the body's motor oil. It keeps all the parts moving smoothly.
When you are not moving, there is little synovial fluid in your joints. When you do move, the fluid build up and makes it easier for the joints to glide easily. Have you ever heard anyone say that the pain disappears once they've gotten going?
So if you're sitting for any extended period of time during the day, remember to get up every 20 minutes or so and bend your knees. Do a few squats or chair stands and your knees will feel better soon after!
4. Eat More Veggies, Fruits and Nuts
Yep, you heard it right! Eat more veggies... particularly your greens!
Many times the reason your joints are aching and your tendons are weak is because your body has an acidic pH.
When your body is acidic, then your tissues break down slightly... they aren't as strong and they tend to tear, dissolve and injure more readily.
When you eat foods, such as meats and carbohydrates, your body becomes more and more acidic.
This does not mean that you should stop eating these things, it means that you should consider eating more veggies that have an alkaline pH value to offset the acid.
Greens, bananas and almonds are three great alkaline foods that will help regulate your body's pH levels and help your knees heal.
5. Natural Pain Relief Creams
Forget the Advil and the Ben-Gay!
Wobenzym is a natural anti-inflammatory and it comes in a topical cream that can reduce swelling and relive the pain you are feeling right away!
Wobenzym doesn't do all those nasty things to your body that those other pain relievers do!
6. Visit a Good Chiropractor
A good chiropractor can assess any structural imbalances in your skeleton and help you correct them, through manual manipulation. What do those big words mean?
Basically, it means a good DC can put you back in line after the many years your body has been getting good at getting OUT of line!
Chiropractors can change your structural alignment so your flexibility can increase more than you thought ever to be possible.
Don't underestimate the power of the DC!
7. Hydrotherapy!
Hot and Cold Hydrotherapy has been around for a long time. Why haven't you heard of it?
Because no one wants to believe that it could work quicker that the usual ice for 20 minutes and then ice again!
Hot and cold therapy pushes old blood out of the knee and new blood in quickly to aid the healing process.
How does it work?
Plan to take a 20 minute shower. For the first few minutes, wash your hair, body, etc. to get that all out of the way.
Next, position the shower stream on one or both knees. Turn up the temperature of the water until you can barely stand it. Do this for one minute.
When the minute is up, turn down the heat to as cold as it goes. Take some deep breaths! Do this for one minute, then turn it back to hot.
Do this for 10-15 minutes. Do it everyday if you experience constant pain and a few times a week if your pain is sporadic.
Using these 7 techniques frequently can dramatically reduce, if not completely relieve, your knee pain. What I'd also like to mention is that even if you don't have knee pain now, you can use these steps to PREVENT the aches and pains that are assumed to come with old age.
It doesn't have to happen. Your knees can be indestructible, and you can (and will) dance circles around Fred and Ginger!
Monday, December 12, 2005
Friday, December 02, 2005
Moldy Tomato: "Made from Ripe Tomato"
The Splenda package boldly states "Made from Sugar". So, yes, it certainly is made from sugar.
But what exactly does that mean?
According to McNeil Nutritionals (Producers of Splenda), "Made from Sugar" means three chlorine molecules added to a sucrose (sugar) molecule. This mixture causes a chemical reaction, then BLAM!--Splenda.
What I'm concerned about is that during the chemical reaction, the original sucrose molecule is grossly altered. It's no longer sugar. Even though there initially was sugar in this equation, the sucrose no longer holds the same molecular qualities.
McNeil Nutritionals, though, couldn't afford to tell the public that... so they called the product "Sucralose". Which is a reminder that the sugar was once there.
What's scary is that on the same token, they could have called Chlorinose--named after the OTHER chemical used in the production of the product. But I'm afraid that would not have helped sales.
I like to look at this type of marketing wizardly like this... The formula is simple:
1. Find a derivative of something natural.
2. Alter the heck out of it.
3. Change its name so it is not as ominous as it truly is.
Can you think of other examples? Sweet'N Low? Equal? MSG?
Similar to the creation of Splenda, a moldy tomato is derived from a previously ripe one... all that happens is a few chemical reactions and some bacteria take over. Would you eat a moldy tomato if it had a sticker on it that said "Made from a Ripe Tomato"!?! Would you eat it even if they called it something fancy like "Tomato du Fuz" or labeled them with the year it began to rot like a fine wine? Of course not.
We can even analyze it the opposite way--where something occurring naturally is made from chemicals that are bad for us. Would you eat table salt if it had a label on it that said "Made from Chlorine". Probably not.
It's all about marketing the product.
They doesn't sell moldy tomatoes because they know nobody will eat them. And they couldn't sell Splenda if they said "Made from Chlorine"... which in fact it is, because there are 3 chlorine molecules to every one sucrose molecule.
We are at a disadvantage because we cannot see the effects of the chemical reactions these molecules go through. We don't bring microscopes to our diners to examine our packaged sweeteners to see what is really there... and even if we did, we'd have no idea what they've created for us to ingest.
We can see the effects of mold on a tomato. We know it is bad.
So here are some of documented effects and facts about Splenda. After you read them, hopefully you'll know it is bad as well.
1. As of 2005, There have only been six human trials to date on Splenda. Not nearly enough to form a useful scientific opinion.
2. The longest trial lasted three months.
3. At LEAST 15% of Splenda is not excreted from your body in a timely manner.
4. Chlorine, though rarely occurring naturally, can create dangerous byproducts called dioxins (and other organochlorine compounds). These are hazardous to our bodies. Even if we are exposed to very low levels, dioxins remain in the body and accumulate. The EPA is now saying that this is soon to become a major health risk problem. The cumulative effects of dioxin in humans have been linked to birth defects, cancer, reproductive disorders and immune system breakdown.
Here are some more detailed medical effects:
1. Shrunken thymus (immune system) glands (up to 40 percent shrinkage)
2. Enlarged liver and kidneys
3. Atrophy of lymph follicles in the spleen and thymus.
4. Increased cecal weight.
5. Reduced growth rate.
6. Decreased red blood cell count.
7. Hyperplasia of the pelvis.
8. Extension of the pregnancy period.
9. Aborted pregnancy.
10. Decreased fetal body weights and placental weights.
11. Diarrhea.
You might say these are extreme cases. That's OK to think... but who knows?!!? There have only been SIX human trials.
I know of a chemical that has these particular side effects in very low doses... headache, drowsiness, vertigo, weak and rapid pulse, deep and rapid breathing, a bright-red color in the face, nausea and vomiting.
Sounds like the regular over the counter sinus medication, nothing harmless, right?
Wrong... it's cyanide and it's derived from nature as well.
Could your sweetener be bad for you? You bet.
But what exactly does that mean?
According to McNeil Nutritionals (Producers of Splenda), "Made from Sugar" means three chlorine molecules added to a sucrose (sugar) molecule. This mixture causes a chemical reaction, then BLAM!--Splenda.
What I'm concerned about is that during the chemical reaction, the original sucrose molecule is grossly altered. It's no longer sugar. Even though there initially was sugar in this equation, the sucrose no longer holds the same molecular qualities.
McNeil Nutritionals, though, couldn't afford to tell the public that... so they called the product "Sucralose". Which is a reminder that the sugar was once there.
What's scary is that on the same token, they could have called Chlorinose--named after the OTHER chemical used in the production of the product. But I'm afraid that would not have helped sales.
I like to look at this type of marketing wizardly like this... The formula is simple:
1. Find a derivative of something natural.
2. Alter the heck out of it.
3. Change its name so it is not as ominous as it truly is.
Can you think of other examples? Sweet'N Low? Equal? MSG?
Similar to the creation of Splenda, a moldy tomato is derived from a previously ripe one... all that happens is a few chemical reactions and some bacteria take over. Would you eat a moldy tomato if it had a sticker on it that said "Made from a Ripe Tomato"!?! Would you eat it even if they called it something fancy like "Tomato du Fuz" or labeled them with the year it began to rot like a fine wine? Of course not.
We can even analyze it the opposite way--where something occurring naturally is made from chemicals that are bad for us. Would you eat table salt if it had a label on it that said "Made from Chlorine". Probably not.
It's all about marketing the product.
They doesn't sell moldy tomatoes because they know nobody will eat them. And they couldn't sell Splenda if they said "Made from Chlorine"... which in fact it is, because there are 3 chlorine molecules to every one sucrose molecule.
We are at a disadvantage because we cannot see the effects of the chemical reactions these molecules go through. We don't bring microscopes to our diners to examine our packaged sweeteners to see what is really there... and even if we did, we'd have no idea what they've created for us to ingest.
We can see the effects of mold on a tomato. We know it is bad.
So here are some of documented effects and facts about Splenda. After you read them, hopefully you'll know it is bad as well.
1. As of 2005, There have only been six human trials to date on Splenda. Not nearly enough to form a useful scientific opinion.
2. The longest trial lasted three months.
3. At LEAST 15% of Splenda is not excreted from your body in a timely manner.
4. Chlorine, though rarely occurring naturally, can create dangerous byproducts called dioxins (and other organochlorine compounds). These are hazardous to our bodies. Even if we are exposed to very low levels, dioxins remain in the body and accumulate. The EPA is now saying that this is soon to become a major health risk problem. The cumulative effects of dioxin in humans have been linked to birth defects, cancer, reproductive disorders and immune system breakdown.
Here are some more detailed medical effects:
1. Shrunken thymus (immune system) glands (up to 40 percent shrinkage)
2. Enlarged liver and kidneys
3. Atrophy of lymph follicles in the spleen and thymus.
4. Increased cecal weight.
5. Reduced growth rate.
6. Decreased red blood cell count.
7. Hyperplasia of the pelvis.
8. Extension of the pregnancy period.
9. Aborted pregnancy.
10. Decreased fetal body weights and placental weights.
11. Diarrhea.
You might say these are extreme cases. That's OK to think... but who knows?!!? There have only been SIX human trials.
I know of a chemical that has these particular side effects in very low doses... headache, drowsiness, vertigo, weak and rapid pulse, deep and rapid breathing, a bright-red color in the face, nausea and vomiting.
Sounds like the regular over the counter sinus medication, nothing harmless, right?
Wrong... it's cyanide and it's derived from nature as well.
Could your sweetener be bad for you? You bet.
Monday, November 28, 2005
Do It as Often as You Can (Exercise, that is!)
Hi Everyone!
I hope you Turkey Day (for those of you in the US) was festive. Ours definitely was relaxing. We finally got the fireplace going and spend most of the weekend lounging in the living room. The cats didn't know what to think of the flames!
Ann and I did get a chance to go running in the woods and found a fantastic lookout just about 1/4 of a mile from our place. So even though this newsletter is about exercise frequency, I'd like to say, take some time to walk around in nature, even around your own house... you'll never know what you'll find!
This week's question is from Maureen:
"Kevin, I love these exercises, but I don't want to over do it. How many times should I be exercising a week?"
My response:
Many people want you to believe that you should be working out for 30 minutes a day, all 7 days of the week. It's just how the information has trickled down to us.
Personally, I think this is for robots.
You don't need to workout that much to feel better and have more energy.
In fact, fitness success hinges on your ability to forget working out for a certain period of time. No more 5 times a week for 60 minutes or 3 times a week for 90 minutes. What you need to focus on is working out frequently throughout the week.
This may seem groundbreaking to you... and it is.
I want exercise to be a regular part of your day. Just like eating, showering and sleeping.
It was like this for those as little as a century ago. They would exercise all day long. Walk to the store, do the laundry, work in the field, the factory--most of this work was labor. No one really ever went to the gym and worked out for hours on end.
Unfortunately, those times have passed. We have computers, office buildings and cars. Plus, we seem to think that we have certain time restraints and commitments that don't allow us the time to exercise. Which is another issue in itself!
So, yes, you're busy. That's fine. But I bet there are times when you could sneak in a few squats, stretches and dips. In fact, there are probably 10-15 times during that day that you can.
What I'm asking you to do is equate those down times as an opportunity to squeeze in an exercise or two. By the end of the day, you'll feel great knowing that you've put in a good amount of time exercising. Time that you thought you never had!
Will you still burn fat exercising this way? You bet! Your frequent motion will allow your body to up its metabolism, burning calories faster so you can lose weight.
Having the freedom to know that you can exercise in small clips will help erase your chances of failure and get you feeling great in no time!
If you're looking for some exercises that you can do during the day, check out our Lifestyle Fitness Points Program Workbook. This system will show you over 80 exercises and activities you can do without equipment and keep you accountable by using our unique point system! The program is on sale until January 2006, so get it while it's at such a low price!
I hope you Turkey Day (for those of you in the US) was festive. Ours definitely was relaxing. We finally got the fireplace going and spend most of the weekend lounging in the living room. The cats didn't know what to think of the flames!
Ann and I did get a chance to go running in the woods and found a fantastic lookout just about 1/4 of a mile from our place. So even though this newsletter is about exercise frequency, I'd like to say, take some time to walk around in nature, even around your own house... you'll never know what you'll find!
This week's question is from Maureen:
"Kevin, I love these exercises, but I don't want to over do it. How many times should I be exercising a week?"
My response:
Many people want you to believe that you should be working out for 30 minutes a day, all 7 days of the week. It's just how the information has trickled down to us.
Personally, I think this is for robots.
You don't need to workout that much to feel better and have more energy.
In fact, fitness success hinges on your ability to forget working out for a certain period of time. No more 5 times a week for 60 minutes or 3 times a week for 90 minutes. What you need to focus on is working out frequently throughout the week.
This may seem groundbreaking to you... and it is.
I want exercise to be a regular part of your day. Just like eating, showering and sleeping.
It was like this for those as little as a century ago. They would exercise all day long. Walk to the store, do the laundry, work in the field, the factory--most of this work was labor. No one really ever went to the gym and worked out for hours on end.
Unfortunately, those times have passed. We have computers, office buildings and cars. Plus, we seem to think that we have certain time restraints and commitments that don't allow us the time to exercise. Which is another issue in itself!
So, yes, you're busy. That's fine. But I bet there are times when you could sneak in a few squats, stretches and dips. In fact, there are probably 10-15 times during that day that you can.
What I'm asking you to do is equate those down times as an opportunity to squeeze in an exercise or two. By the end of the day, you'll feel great knowing that you've put in a good amount of time exercising. Time that you thought you never had!
Will you still burn fat exercising this way? You bet! Your frequent motion will allow your body to up its metabolism, burning calories faster so you can lose weight.
Having the freedom to know that you can exercise in small clips will help erase your chances of failure and get you feeling great in no time!
If you're looking for some exercises that you can do during the day, check out our Lifestyle Fitness Points Program Workbook. This system will show you over 80 exercises and activities you can do without equipment and keep you accountable by using our unique point system! The program is on sale until January 2006, so get it while it's at such a low price!
Sunday, November 20, 2005
The Difference Between and 10 and a 5
Have you ever had a "Theme of the Week"? Something that keeps coming up over and over again that no matter what you do, it always echoes that same idea?
Well, here's mine for this week and I'm sure you'll take something from it. I certainly have.
I have this set of CD's from T. Harv Eker. I don't even know what the title of the program is, all I know is that when I'm sick of NPR (which usually is about 5 minutes) I pop one in and listen to what he has to say.
For those of you who don't know who Eker is, he is a motivational guy... a second tier Tony Robbins.
So I'm listening to Harv in the car this week and he says something that I have to repeat. So I scan the CD to find it again. When I repeat it, I get the chills...
He says that everything you've ever done in your life has lead you to the point you are at right now.
Let me say that again... everything that you've ever done in your life has lead you to the point you are at right now.
Make sense? Maybe it's not so ground breaking for you, but I want to explain what it meant to me and I think you'll take something from it.
I spent most of my life in fear of how people would react to anything I'd say. I was afraid of the word "no." Deathly afraid of rejection of any kind.
Some of you might be able to relate. That fear lead me to a place where I had no self-confidence, no money and where I was always feeling trapped. Every decision that I had made that avoided the possibility of hearing "no" lead me straight to an unhappy, miserable place.
It was torturous. I was there for a while.
I finally broke out of that slump when I realized that if I CONTINUED to make the same choices and believed the same things, I would never, never, never accomplish the things I wanted to accomplish. It was just that simple. No change, no success.
This applies to you in thousands of ways...
If you are overweight, tired, worn out, angry, anxious, in a dead end job, in a dead end relationship, etc. then your decisions and beliefs have brought you right to that exact place. You've created this reality for yourself. If you are broke, lazy, fearful, your actions and thoughts have brought you to that exact place. Like Eker says, everything that you've ever done in your life has lead you to the point you are at right now.
When you think of it this way, it gets you thinking.
Here's the kicker... if you continue to believe the same things and take the same actions, you will continue to live the same overweight, tired, worn out, angry, anxious, in a dead end job, in a dead end relationship, etc. life that you are living now.
There is no magic pill.
If you rate the quality of your life on a 1 to 10 scale (10 meaning fantastic) and it is not a 10, then you have some serious decisions to make. I don't know many people who are striving to live a "5" life, but I'll bet many of you have that rating for one or two aspects in your life. If you don't start to change the way you think and act, then your "5" will ALWAYS be a "5".
Since you're here for health and fitness, let's think about it this way... if you are out of shape and can't find the time to exercise even though you really want to... that's fine... just know that your decision is based on your present beliefs, not new ones that can propel you into a life of energy and vibrancy.
If you are addicted to sweets and you know that it brings you down, but you always make up the excuse that it's just how you are... then yes, it will just be how you always are... addicted to sweets, worn down and gaining more pounds.
You need to start breaking free of your past beliefs.
I spent years breaking free of the negative belief systems that were installed in my head when I was younger. I would always question the negative, before I looked at the positive. ALWAYS. When someone would present an idea, I'd say "What if...", "Won't work because...", etc. The negative ruled and it got me nowhere!
Maybe you're like this. Maybe you have different challenges that you need to think about. Anger, anxiety, fears, health, relationships...
You can change the situation you are in now. This is how you start...
Start by doing things that are out of your comfort zone. Start questioning your belief systems. Start by doing the opposite of what you normally would do. Start by smiling and taking fear with you... not letting it stop you.
You should be living a "10" life, full of vibrancy, energy and creativity. You deserve it. Start shaking it up today.
Well, here's mine for this week and I'm sure you'll take something from it. I certainly have.
I have this set of CD's from T. Harv Eker. I don't even know what the title of the program is, all I know is that when I'm sick of NPR (which usually is about 5 minutes) I pop one in and listen to what he has to say.
For those of you who don't know who Eker is, he is a motivational guy... a second tier Tony Robbins.
So I'm listening to Harv in the car this week and he says something that I have to repeat. So I scan the CD to find it again. When I repeat it, I get the chills...
He says that everything you've ever done in your life has lead you to the point you are at right now.
Let me say that again... everything that you've ever done in your life has lead you to the point you are at right now.
Make sense? Maybe it's not so ground breaking for you, but I want to explain what it meant to me and I think you'll take something from it.
I spent most of my life in fear of how people would react to anything I'd say. I was afraid of the word "no." Deathly afraid of rejection of any kind.
Some of you might be able to relate. That fear lead me to a place where I had no self-confidence, no money and where I was always feeling trapped. Every decision that I had made that avoided the possibility of hearing "no" lead me straight to an unhappy, miserable place.
It was torturous. I was there for a while.
I finally broke out of that slump when I realized that if I CONTINUED to make the same choices and believed the same things, I would never, never, never accomplish the things I wanted to accomplish. It was just that simple. No change, no success.
This applies to you in thousands of ways...
If you are overweight, tired, worn out, angry, anxious, in a dead end job, in a dead end relationship, etc. then your decisions and beliefs have brought you right to that exact place. You've created this reality for yourself. If you are broke, lazy, fearful, your actions and thoughts have brought you to that exact place. Like Eker says, everything that you've ever done in your life has lead you to the point you are at right now.
When you think of it this way, it gets you thinking.
Here's the kicker... if you continue to believe the same things and take the same actions, you will continue to live the same overweight, tired, worn out, angry, anxious, in a dead end job, in a dead end relationship, etc. life that you are living now.
There is no magic pill.
If you rate the quality of your life on a 1 to 10 scale (10 meaning fantastic) and it is not a 10, then you have some serious decisions to make. I don't know many people who are striving to live a "5" life, but I'll bet many of you have that rating for one or two aspects in your life. If you don't start to change the way you think and act, then your "5" will ALWAYS be a "5".
Since you're here for health and fitness, let's think about it this way... if you are out of shape and can't find the time to exercise even though you really want to... that's fine... just know that your decision is based on your present beliefs, not new ones that can propel you into a life of energy and vibrancy.
If you are addicted to sweets and you know that it brings you down, but you always make up the excuse that it's just how you are... then yes, it will just be how you always are... addicted to sweets, worn down and gaining more pounds.
You need to start breaking free of your past beliefs.
I spent years breaking free of the negative belief systems that were installed in my head when I was younger. I would always question the negative, before I looked at the positive. ALWAYS. When someone would present an idea, I'd say "What if...", "Won't work because...", etc. The negative ruled and it got me nowhere!
Maybe you're like this. Maybe you have different challenges that you need to think about. Anger, anxiety, fears, health, relationships...
You can change the situation you are in now. This is how you start...
Start by doing things that are out of your comfort zone. Start questioning your belief systems. Start by doing the opposite of what you normally would do. Start by smiling and taking fear with you... not letting it stop you.
You should be living a "10" life, full of vibrancy, energy and creativity. You deserve it. Start shaking it up today.
Tuesday, November 15, 2005
Winter Running Blues
Alright!
Weather here in the NE is great! So those of you who live close... go out and take advantage of it. Cold and snow is right around the corner.
For those of you who endure the cold winters, you know how challenging it is to get outside and exercise, so here is a treadmill tip that will keep your knees healthy and injury free so you can still keep moving through those chilly months.
This question comes from Janel from Upstate NY who sees even more snow than I do!
Janel writes:
So let's talk treadmills:
"Treadmilling" as I call it is not really running. It may look like it, but it's not!
Yes, you're moving your legs similarly to the way you'd move your legs if you were running a local 5K, but the muscles use and the actions are very different.
When you run on trails, pavement or the track, you are moving along a stationary object. (In this case the ground) When you "run" on a treadmill, you are reaching in front of you with your legs to keep up with a moving surface. The actions are different. The muscles you use are similar, but the fire in a different pattern.
On the ground, the basic pattern is leg forward and push. On a treadmill it is only leg forward. The push is eliminated because the tread does it for you.
This does not mean the treadmill is a bad tool to use when you're getting in shape. It's just different than running. And since it is different than running, we have to be cautious to not use the same running form.
Most people I see on treadmills are doing three things wrong.
First, they are going too fast.
Second, they are always leaning back, not forward.
Third, they are pounding on the ribbon--heel strike after heel strike. Sometimes so loud you can hear it on the other side of the gym--OVER the music!
So here's why those three things are bad for you and how you can correct them and save your knees and your back!
Treadmill Tip #1:
SLOW DOWN! The more speed you pick up, the more you are chasing to keep yourself upright. This leads to the other two issues I'll be dealing with. So if you are wondering what speed or program is best for you, it most likely is one where you can "run" comfortably and not feel like you're struggling to catch up to the tread.
Treadmill Tip #2:
LEAN FORWARD! When you lean forward, with your entire body, (not just with your torso) you will take the impact pressure off of your ankles, knees, hips and lower back. Many people I see leaning back when they are on the treadmill are also arching their backs which can lead to back pain and knee pain, because your weight is not distributed properly.
Two good ways to eliminate your lean is to slow down your speed and also to bring the treadmill to an incline. All machines are different, but if you have a .5-1.5 incline, you will find it is harder to lean backward.
Treadmill Tip #3:
TAKE SHORT STEPS! The shorter your steps the less likely you will injure yourself on the treadmill this winter! Why? Because you never want to out stride your body. When you do, your heels strike first sending shockwaves up your body to be absorbed by your knees, hips and lower back. This is NOT a good thing. The more you land on your middle foot, the better impact absorption our body has.
You can practice landing on your midfoot just by shortening your steps. Practice and you'll see what I mean. You'll feel lighter.
So take these tips to the gym or your basement and try them out. It might take some time to adjust, but it certainly will pay off in the long run. Your chance of injury will be reduced dramatically!
To The Treadmillers!
Kevin
Weather here in the NE is great! So those of you who live close... go out and take advantage of it. Cold and snow is right around the corner.
For those of you who endure the cold winters, you know how challenging it is to get outside and exercise, so here is a treadmill tip that will keep your knees healthy and injury free so you can still keep moving through those chilly months.
This question comes from Janel from Upstate NY who sees even more snow than I do!
Janel writes:
"I have 40 minutes to run on a treadmill at work each day. (I am new to running) There are so many options on the treadmill I am not sure what to do; the intervals, work on speed, use the incline. Should I do something different each time or the same thing so I can track progress? I am not training for a race, just general overall health. Trying to make the most out of the little time I can set aside. I also work out at Curves for Women in the mornings so I do get some resistance training."
So let's talk treadmills:
"Treadmilling" as I call it is not really running. It may look like it, but it's not!
Yes, you're moving your legs similarly to the way you'd move your legs if you were running a local 5K, but the muscles use and the actions are very different.
When you run on trails, pavement or the track, you are moving along a stationary object. (In this case the ground) When you "run" on a treadmill, you are reaching in front of you with your legs to keep up with a moving surface. The actions are different. The muscles you use are similar, but the fire in a different pattern.
On the ground, the basic pattern is leg forward and push. On a treadmill it is only leg forward. The push is eliminated because the tread does it for you.
This does not mean the treadmill is a bad tool to use when you're getting in shape. It's just different than running. And since it is different than running, we have to be cautious to not use the same running form.
Most people I see on treadmills are doing three things wrong.
First, they are going too fast.
Second, they are always leaning back, not forward.
Third, they are pounding on the ribbon--heel strike after heel strike. Sometimes so loud you can hear it on the other side of the gym--OVER the music!
So here's why those three things are bad for you and how you can correct them and save your knees and your back!
Treadmill Tip #1:
SLOW DOWN! The more speed you pick up, the more you are chasing to keep yourself upright. This leads to the other two issues I'll be dealing with. So if you are wondering what speed or program is best for you, it most likely is one where you can "run" comfortably and not feel like you're struggling to catch up to the tread.
Treadmill Tip #2:
LEAN FORWARD! When you lean forward, with your entire body, (not just with your torso) you will take the impact pressure off of your ankles, knees, hips and lower back. Many people I see leaning back when they are on the treadmill are also arching their backs which can lead to back pain and knee pain, because your weight is not distributed properly.
Two good ways to eliminate your lean is to slow down your speed and also to bring the treadmill to an incline. All machines are different, but if you have a .5-1.5 incline, you will find it is harder to lean backward.
Treadmill Tip #3:
TAKE SHORT STEPS! The shorter your steps the less likely you will injure yourself on the treadmill this winter! Why? Because you never want to out stride your body. When you do, your heels strike first sending shockwaves up your body to be absorbed by your knees, hips and lower back. This is NOT a good thing. The more you land on your middle foot, the better impact absorption our body has.
You can practice landing on your midfoot just by shortening your steps. Practice and you'll see what I mean. You'll feel lighter.
So take these tips to the gym or your basement and try them out. It might take some time to adjust, but it certainly will pay off in the long run. Your chance of injury will be reduced dramatically!
To The Treadmillers!
Kevin
Friday, November 04, 2005
The Fitness Robot Invasion
Hello Everyone!
I had some great feedback from the last posting, so I'm going to continue to answer your questions. Consider it a fun and fr*ee service for everyone...
So in order for this to continue, I need your questions! So fire away.
Also help me grow this list by passing this information along to your friends, family members and colleagues. The more people we are, the more advice I can give.
This week, I'm going to tackle Heather's question, which might one that you've been dealing with as well...
Heather writes:
My response:
It's no secret that people are busy.
"Not having enough time" is the most common concern I hear from the people I come into contact with everyday.
The most common question I have for that concern is this:
"Do you feel like you have to exercise for 30 minutes a day 6-7 days a week?"
Most likely the answer is "yes".
So here I am to bust a few myths.
You don't have to exercise 30 minutes a day, 7 days a week to be in great shape.
First off, many people aren't exercising at all... so just 5 minutes a week is better than none, right!?!
Second, many of the exercises that I love to teach are economical. What do I mean by that? Well, they save you time by working as many muscle groups as possible. The more muscles you workout in an exercise, the less time you have to spend working out. I'm sure this is a dream to hear... and guess what... it's TRUE! You can find a bunch of these exercises in our points program @ www.cafepress.com/pointssystem.
And third, you can break up your workouts throughout the day so that you do 5 minutes here, ten minutes there and maybe a walk after dinner. You don't have to be so rigid.
Much of the fitness industry is filled with fitness robots. You've seen them in the gym. They are the trainers that live and breathe the bench press or the aerobics classes. What they know and what they do invades our fitness routines. But it does us no good. We're not all mechanical like those freaks of nature!
I just spoke to a woman on the phone yesterday who was on a weight loss program that was so regimented that she was eating the same foods on a 3 day cycle. Talk about boring AND unsustainable.
My ultimate goal is to save my faithful from those drill sergeants. They don't understand that we are humans.
We have schedules, people to meet, children to take care of... we need to make exercise a PART of our day, not a scheduled chunk.
Most of you (I hope!) have made showering a daily routine, right? Why can't it be the same for exercise? Wouldn't it be nice to think that you could just get up and exercise, just like you get up and hop in the shower?
Its possible... and this is how you do it. You start by just doing one or two exercises a day. Don't worry if it is enough or that it's not worth it. Eventually, you'll want to do more, because you'll start to feel more energy, which is the ultimate benefit of exercise.
I want you to start in a backwards sort of way. I want you to just feel it out yourself. Don't rush into anything. How many of you have rushed, gotten results, then seen yourself a year or so down the road in worse shape than you were before.
The reason is because you never made the exercise part of your day... like showering, like brushing your teeth, like getting up in the morning.
So Heather, here's my first bit of advice... when you get up tomorrow, touch your toes. That will be your first step. Don't think that you aren't doing enough... just be happy you did something.
Then do it again the next day... then the day after that. You'll get yourself moving, you'll even find the time to workout in a few weeks. It's just how it happens, I guarantee it!
I had some great feedback from the last posting, so I'm going to continue to answer your questions. Consider it a fun and fr*ee service for everyone...
So in order for this to continue, I need your questions! So fire away.
Also help me grow this list by passing this information along to your friends, family members and colleagues. The more people we are, the more advice I can give.
This week, I'm going to tackle Heather's question, which might one that you've been dealing with as well...
Heather writes:
"Kevin, Here's my problem: I need to make the time between raising my 22-month old & 2 teenagers & working full time. I am gaining weight and feel tired and weak. I want to get into shape and really need help in doing so. I can't seem to get started! Help."
My response:
It's no secret that people are busy.
"Not having enough time" is the most common concern I hear from the people I come into contact with everyday.
The most common question I have for that concern is this:
"Do you feel like you have to exercise for 30 minutes a day 6-7 days a week?"
Most likely the answer is "yes".
So here I am to bust a few myths.
You don't have to exercise 30 minutes a day, 7 days a week to be in great shape.
First off, many people aren't exercising at all... so just 5 minutes a week is better than none, right!?!
Second, many of the exercises that I love to teach are economical. What do I mean by that? Well, they save you time by working as many muscle groups as possible. The more muscles you workout in an exercise, the less time you have to spend working out. I'm sure this is a dream to hear... and guess what... it's TRUE! You can find a bunch of these exercises in our points program @ www.cafepress.com/pointssystem.
And third, you can break up your workouts throughout the day so that you do 5 minutes here, ten minutes there and maybe a walk after dinner. You don't have to be so rigid.
Much of the fitness industry is filled with fitness robots. You've seen them in the gym. They are the trainers that live and breathe the bench press or the aerobics classes. What they know and what they do invades our fitness routines. But it does us no good. We're not all mechanical like those freaks of nature!
I just spoke to a woman on the phone yesterday who was on a weight loss program that was so regimented that she was eating the same foods on a 3 day cycle. Talk about boring AND unsustainable.
My ultimate goal is to save my faithful from those drill sergeants. They don't understand that we are humans.
We have schedules, people to meet, children to take care of... we need to make exercise a PART of our day, not a scheduled chunk.
Most of you (I hope!) have made showering a daily routine, right? Why can't it be the same for exercise? Wouldn't it be nice to think that you could just get up and exercise, just like you get up and hop in the shower?
Its possible... and this is how you do it. You start by just doing one or two exercises a day. Don't worry if it is enough or that it's not worth it. Eventually, you'll want to do more, because you'll start to feel more energy, which is the ultimate benefit of exercise.
I want you to start in a backwards sort of way. I want you to just feel it out yourself. Don't rush into anything. How many of you have rushed, gotten results, then seen yourself a year or so down the road in worse shape than you were before.
The reason is because you never made the exercise part of your day... like showering, like brushing your teeth, like getting up in the morning.
So Heather, here's my first bit of advice... when you get up tomorrow, touch your toes. That will be your first step. Don't think that you aren't doing enough... just be happy you did something.
Then do it again the next day... then the day after that. You'll get yourself moving, you'll even find the time to workout in a few weeks. It's just how it happens, I guarantee it!
Sunday, October 30, 2005
Sugar, Sugar, Sugar
Happy Halloween!
I'm dressing up as Napoleon Dynamite because if any of you have seen my freshman year picture from high school, you'd think that they modeled Napoleon after me!
Sometimes I get questions sent in from out there in the cyberworld and so instead of answering them for just one person to read, I figured I'd give you all the privilege of getting the answers!
This week, Francisca writes:
"I used to drink a lot of sodas but I switched to juices and water. Will drinking a lot of juice effect my ability to lose weight? I see that they're higher in calories and carbs than diet sodas."
Francisca,
I'm glad you've stopped drinking soda. A 20 oz bottle of Soda has at least 250 calories and ALL of them are from sugar. When you overload your body with that much sugar your insulin levels get out of whack and your blood sugar rises. This can cause inability to focus, hyperactivity (yes, in adults as well) and eventually can lead to obesity, diabetes, osteoporosis, and, of course, cavities.
Sodas also have caffeine which is not only addictive, but it also is a diuretic. This means if you are drinking soda and not enough water, you are really asking to be dehydrated. Chronic dehydration is the cause of slow body functioning and hundreds of ailments and illnesses. Many of which could be cured by just drinking more clean, filtered water to bring back your proper hydration levels... but don't tell the FDA I said that!
Now on to juice...
The food industry has led us to believe that juices that we find on the supermarket shelves are good for us.
They are not.
Juices on the shelves of the A & P, Piggly Wiggly and local IGA are loaded with sugar, pasteurized, contain pesticides and essentially are stripped of all their natural nutrients.
Juice, soda... there's really no difference here--minus the caffeine. All the calories from the juice are from sugars as well. So it is certainly not going to help you lose weight.
So, should you drink juice at all? Not from the supermarket...
Here are some of the things you'll read on the juice label and how you should interpret them:
Sugar, High Fructose Corn Syrup: These are sugars added directly to the juice to make it sweeter. Plain and simple.
Pear Juice or Grape Juice from Concentrate: These are natural sugars that are concentrated to pack an extra sugary boost. Don't be fooled by the names... they are still sugars in a concentrated form... which always is too much sugar.
All Natural: Yes, "All Natural" sounds good, but here's the issue. The "All Natural" apples in your apple juice, could be loaded with pesticides and other chemicals that are used in the production process. "All Natural" just means that the ingredients have been grown... it's not by any means an indication of how they were grown!
Pasteurized: This means the juice was heated to destroy bacteria. Unfortunately, heating also destroys many vitamins as well. Which is why they take the next step.
Enriched: Some juices are enriched... which means that after they've been pasteurized and stripped of all their vitamins, they add those vitamins back to the juice. This is not necessarily a bad thing. What you need to be aware of is three things:
(1) Fruits are perfectly harmonized, which means that each nutrient in a fruit has its natural counterpart. Any enriched juice is just a scientific guess as to what works with what.
(2) The vitamins they add are likely to be synthetic, which are created in a lab, not in the woods.
(3) Your body may not assimilate the vitamins at all. That means you don't take any of it in... it just goes in and, just as fast, goes out.
Yes, you can drink organic juice. This will assure you that there is nothing funky in the juice, but beware... they are still pasteurized and still loaded with sugar. Organic pear juice concentrate and pear juice concentrate are pretty much the same thing... sugar.
Is there any hope?!?!
Yes.
The best type of juices to drink are freshly juiced and organic. These juices are packed with the vitamins and minerals that you need. They are as close to the actually composition of the fruit as possible.
If it's in your budget, buy a juicer and start experimenting with different fruits--apples, pears, watermelon, pineapple, etc. The taste of these are unbelievable. You'll wonder why you ever bothered to buy juice from the store in the first place!
Seems like a lot, so first before any of you get overwhelmed... all I'm going to suggest to you is that you start by getting familiar with the labels on what you are buying. You'll begin to recognize some of the things I'm talking about. Once you've seen them enough, then you can start buying organic, or consider getting a juicer.
Take it slow and you'll get there! Believe me, that's how I did it!
Hope that makes sense... Diet soda is a completely different beast and I'll tackle that one in a week or so.
Stay healthy,
Kevin
I'm dressing up as Napoleon Dynamite because if any of you have seen my freshman year picture from high school, you'd think that they modeled Napoleon after me!
Sometimes I get questions sent in from out there in the cyberworld and so instead of answering them for just one person to read, I figured I'd give you all the privilege of getting the answers!
This week, Francisca writes:
"I used to drink a lot of sodas but I switched to juices and water. Will drinking a lot of juice effect my ability to lose weight? I see that they're higher in calories and carbs than diet sodas."
Francisca,
I'm glad you've stopped drinking soda. A 20 oz bottle of Soda has at least 250 calories and ALL of them are from sugar. When you overload your body with that much sugar your insulin levels get out of whack and your blood sugar rises. This can cause inability to focus, hyperactivity (yes, in adults as well) and eventually can lead to obesity, diabetes, osteoporosis, and, of course, cavities.
Sodas also have caffeine which is not only addictive, but it also is a diuretic. This means if you are drinking soda and not enough water, you are really asking to be dehydrated. Chronic dehydration is the cause of slow body functioning and hundreds of ailments and illnesses. Many of which could be cured by just drinking more clean, filtered water to bring back your proper hydration levels... but don't tell the FDA I said that!
Now on to juice...
The food industry has led us to believe that juices that we find on the supermarket shelves are good for us.
They are not.
Juices on the shelves of the A & P, Piggly Wiggly and local IGA are loaded with sugar, pasteurized, contain pesticides and essentially are stripped of all their natural nutrients.
Juice, soda... there's really no difference here--minus the caffeine. All the calories from the juice are from sugars as well. So it is certainly not going to help you lose weight.
So, should you drink juice at all? Not from the supermarket...
Here are some of the things you'll read on the juice label and how you should interpret them:
Sugar, High Fructose Corn Syrup: These are sugars added directly to the juice to make it sweeter. Plain and simple.
Pear Juice or Grape Juice from Concentrate: These are natural sugars that are concentrated to pack an extra sugary boost. Don't be fooled by the names... they are still sugars in a concentrated form... which always is too much sugar.
All Natural: Yes, "All Natural" sounds good, but here's the issue. The "All Natural" apples in your apple juice, could be loaded with pesticides and other chemicals that are used in the production process. "All Natural" just means that the ingredients have been grown... it's not by any means an indication of how they were grown!
Pasteurized: This means the juice was heated to destroy bacteria. Unfortunately, heating also destroys many vitamins as well. Which is why they take the next step.
Enriched: Some juices are enriched... which means that after they've been pasteurized and stripped of all their vitamins, they add those vitamins back to the juice. This is not necessarily a bad thing. What you need to be aware of is three things:
(1) Fruits are perfectly harmonized, which means that each nutrient in a fruit has its natural counterpart. Any enriched juice is just a scientific guess as to what works with what.
(2) The vitamins they add are likely to be synthetic, which are created in a lab, not in the woods.
(3) Your body may not assimilate the vitamins at all. That means you don't take any of it in... it just goes in and, just as fast, goes out.
Yes, you can drink organic juice. This will assure you that there is nothing funky in the juice, but beware... they are still pasteurized and still loaded with sugar. Organic pear juice concentrate and pear juice concentrate are pretty much the same thing... sugar.
Is there any hope?!?!
Yes.
The best type of juices to drink are freshly juiced and organic. These juices are packed with the vitamins and minerals that you need. They are as close to the actually composition of the fruit as possible.
If it's in your budget, buy a juicer and start experimenting with different fruits--apples, pears, watermelon, pineapple, etc. The taste of these are unbelievable. You'll wonder why you ever bothered to buy juice from the store in the first place!
Seems like a lot, so first before any of you get overwhelmed... all I'm going to suggest to you is that you start by getting familiar with the labels on what you are buying. You'll begin to recognize some of the things I'm talking about. Once you've seen them enough, then you can start buying organic, or consider getting a juicer.
Take it slow and you'll get there! Believe me, that's how I did it!
Hope that makes sense... Diet soda is a completely different beast and I'll tackle that one in a week or so.
Stay healthy,
Kevin
Wednesday, October 26, 2005
Your Past Success Fuels Your Future
(Part 1 of 5 on Goal Setting)
Did you know that all you have to do to set goals is 4 simple steps? And if you do those four simple steps you will absolutely reach your goal?
Sometimes the power of goal setting overwhelms me.
It's overwhelming for me because sometimes I think that if I choose something too big and do those 4 simple steps, that I actually might achieve it!
Imagine setting a goal to speak in front of 4,000 people. Imagine making $40,000 in a month. Imagine meeting the person you've always wanted to meet. Imagine running a marathon.
This is how you do it.
Goal setting has 4 essential components: (1) Looking at Your Past Successes, (2) Finding Out What Really Juices You, (3) Making Your Goals Specific, and (4) Making them Invincible.
I'm going to start with the first step "Looking at Your Past Successes."
Your past success can be the framework for your future success. Why? Because with each past success you've had, there have been ups and downs, times you wished you could quit and times you felt great.
When you look at what you've done before, you can use that as a reference point for what you are doing now or a present goal.
Here's an example...
My college graduation was a big deal for me. I label it as one of my big successes. In those four years, there were times I wanted to quit, there were times when I had a blast, and then there were times when I questioned what I was doing in school in the first place.
Each one of those things I felt along the way toward graduation were all part of the larger picture or goal, which was the college diploma I received when I finished or accomplished my goal.
You see, every path to reach a goal is different because different things and emotions and circumstances come up when you are striving to achieve it.
But listen to this... every path to reach a goal is the SAME because the SAME TYPE of things, emotions and circumstances come up when you are striving to achieve it.
On the path to reaching any goal, everyone feels doubt, excitement, fear, questioning. It is natural. So when you think about reaching your goals you have to build in the structure--or know that these things will happen and that you can overcome them easily.
That's why past successes are important. By taking a past framework or structure of a goal that you achieved you can actually see the times that you wavered and when you waiver while you are attempting this new and present goal, you will not get too discouraged because it is part of the process.
I apply my past success in college to many things. When I set a goal to run a race and two months before the race, I don't feel like want to continue training, I'll just think about the time I finished college and that there were plenty of times that I didn't want to go to class anymore.
Eventually I got back on track in college, and with the knowledge of that, I know that eventually I'll get back on track with my training schedule and run the race that I set my sights on.
It's relieving to know that you can waiver and still achieve your goals. It's part of the process and looking at your past successes makes it even easier.
*****
You can find our entire goal setting program in our "Lifestyle Fitness Point System" Workbook which is now on sale for $35.00 on our website! The price is going up at the end of the month, so get one while they're cheap!
CLICK HERE!
*****
Did you know that all you have to do to set goals is 4 simple steps? And if you do those four simple steps you will absolutely reach your goal?
Sometimes the power of goal setting overwhelms me.
It's overwhelming for me because sometimes I think that if I choose something too big and do those 4 simple steps, that I actually might achieve it!
Imagine setting a goal to speak in front of 4,000 people. Imagine making $40,000 in a month. Imagine meeting the person you've always wanted to meet. Imagine running a marathon.
This is how you do it.
Goal setting has 4 essential components: (1) Looking at Your Past Successes, (2) Finding Out What Really Juices You, (3) Making Your Goals Specific, and (4) Making them Invincible.
I'm going to start with the first step "Looking at Your Past Successes."
Your past success can be the framework for your future success. Why? Because with each past success you've had, there have been ups and downs, times you wished you could quit and times you felt great.
When you look at what you've done before, you can use that as a reference point for what you are doing now or a present goal.
Here's an example...
My college graduation was a big deal for me. I label it as one of my big successes. In those four years, there were times I wanted to quit, there were times when I had a blast, and then there were times when I questioned what I was doing in school in the first place.
Each one of those things I felt along the way toward graduation were all part of the larger picture or goal, which was the college diploma I received when I finished or accomplished my goal.
You see, every path to reach a goal is different because different things and emotions and circumstances come up when you are striving to achieve it.
But listen to this... every path to reach a goal is the SAME because the SAME TYPE of things, emotions and circumstances come up when you are striving to achieve it.
On the path to reaching any goal, everyone feels doubt, excitement, fear, questioning. It is natural. So when you think about reaching your goals you have to build in the structure--or know that these things will happen and that you can overcome them easily.
That's why past successes are important. By taking a past framework or structure of a goal that you achieved you can actually see the times that you wavered and when you waiver while you are attempting this new and present goal, you will not get too discouraged because it is part of the process.
I apply my past success in college to many things. When I set a goal to run a race and two months before the race, I don't feel like want to continue training, I'll just think about the time I finished college and that there were plenty of times that I didn't want to go to class anymore.
Eventually I got back on track in college, and with the knowledge of that, I know that eventually I'll get back on track with my training schedule and run the race that I set my sights on.
It's relieving to know that you can waiver and still achieve your goals. It's part of the process and looking at your past successes makes it even easier.
*****
You can find our entire goal setting program in our "Lifestyle Fitness Point System" Workbook which is now on sale for $35.00 on our website! The price is going up at the end of the month, so get one while they're cheap!
CLICK HERE!
*****
Tuesday, October 18, 2005
It Takes More than Exercise, Good Foods and Smiles
I wish I could tell you that you needed to do 100 squats a day to be in perfect shape.
I wish I could tell you that all you needed to do was eat healthy foods or just smile most of the day and you'd reach your ultimate health and fitness goals.
Unfortunately, it's not that easy. These are only some of the pieces.
Don't listen to those who tell you exercise, nutrition and a good attitude is the magic pill. It isn't. Just doing these things won't cut it.
Why?
You'll end up back where you started again. It is not a coincidence that dieters gain the weight back. It is not by chance that strict workout routines fade into once a month routines. The people with even the best intentions fail when they haven't included one essential aspect in your fitness plan.
Before I mention what that is, I want to make one thing clear... when you fail at your fitness, it's not because you are a loser or can't cut it or any other self defeating thing you may think. Though you'd be surprised at how many people think this is the case. The reason you fail is because you were never given the right formula for success.
I'm going to give it to you right now.
Successful people see the outcome. They visualize themselves achieving their goals. Successful people picture themselves at the finish line, 20 pounds lighter, with great skin, flexible, and in great health.
Michael Jordan, Lance Armstrong, Arnold Palmer... all the great athletes that you can think of separate themselves because they visualize their success.
And more so than just seeing the future, they can feel it.
Think about something that you really wanted. I mean REALLY wanted.
I remember when I was about 7 or 8 I wanted the G.I. JOE aircraft carrier. This thing was the motherload of all toys at the time. I can remember seeing the commercials on the TV and imagining how the flight deck felt as I landed my planes and moved the figurines around it. I would spend nights thinking about the thing. I put it on my birthday list, I put it on my Christmas list. Everywhere. I knew I was going to get it because I could close my eyes and see it right in front of me.
But on Christmas day, it wasn't there under the tree. I was devastated, disappointed, I couldn't believe it wasn't there. It was all I wanted.
I persisted. I asked my mother, "Are you sure you didn't get it for me?" She responded with a solid, "Nope." I didn't believe her. I looked in the closets. I looked in the garage.
Then I went in the basement.
And there is was. Fully assembled. With a fleet ready and waiting for the next attack.
How does a G.I. JOE aircraft carrier apply to you and your fitness?
It's simple. You have to see yourself in good health.
When you're lying in bed, imagine yourself feeling good, working out and smiling. Imagine the things you'll say when you are in great shape. Imagine how people will respond to you when you're 2 sizes smaller. Imagine the type of clothes you'll wear. Schedule your days. Make appointments with people you've been too afraid to speak to because you were too self conscious.
I mean do everything possible to make this dream of yours a reality.
Shame on your sixth grade teacher who said to stop daydreaming and looking out the window during class. They've unknowingly squashed your ability to picture yourself being a success.
Look out the window and imagine yourself breathing in that air after a walk in the woods or at a park.
Daydream and focus on your goal of great health. Then you can start to exercise. Then you can start to eat right. Then you can and will start to smile every time you think about how great it feels to be in phenomenal shape!
I wish I could tell you that all you needed to do was eat healthy foods or just smile most of the day and you'd reach your ultimate health and fitness goals.
Unfortunately, it's not that easy. These are only some of the pieces.
Don't listen to those who tell you exercise, nutrition and a good attitude is the magic pill. It isn't. Just doing these things won't cut it.
Why?
You'll end up back where you started again. It is not a coincidence that dieters gain the weight back. It is not by chance that strict workout routines fade into once a month routines. The people with even the best intentions fail when they haven't included one essential aspect in your fitness plan.
Before I mention what that is, I want to make one thing clear... when you fail at your fitness, it's not because you are a loser or can't cut it or any other self defeating thing you may think. Though you'd be surprised at how many people think this is the case. The reason you fail is because you were never given the right formula for success.
I'm going to give it to you right now.
Successful people see the outcome. They visualize themselves achieving their goals. Successful people picture themselves at the finish line, 20 pounds lighter, with great skin, flexible, and in great health.
Michael Jordan, Lance Armstrong, Arnold Palmer... all the great athletes that you can think of separate themselves because they visualize their success.
And more so than just seeing the future, they can feel it.
Think about something that you really wanted. I mean REALLY wanted.
I remember when I was about 7 or 8 I wanted the G.I. JOE aircraft carrier. This thing was the motherload of all toys at the time. I can remember seeing the commercials on the TV and imagining how the flight deck felt as I landed my planes and moved the figurines around it. I would spend nights thinking about the thing. I put it on my birthday list, I put it on my Christmas list. Everywhere. I knew I was going to get it because I could close my eyes and see it right in front of me.
But on Christmas day, it wasn't there under the tree. I was devastated, disappointed, I couldn't believe it wasn't there. It was all I wanted.
I persisted. I asked my mother, "Are you sure you didn't get it for me?" She responded with a solid, "Nope." I didn't believe her. I looked in the closets. I looked in the garage.
Then I went in the basement.
And there is was. Fully assembled. With a fleet ready and waiting for the next attack.
How does a G.I. JOE aircraft carrier apply to you and your fitness?
It's simple. You have to see yourself in good health.
When you're lying in bed, imagine yourself feeling good, working out and smiling. Imagine the things you'll say when you are in great shape. Imagine how people will respond to you when you're 2 sizes smaller. Imagine the type of clothes you'll wear. Schedule your days. Make appointments with people you've been too afraid to speak to because you were too self conscious.
I mean do everything possible to make this dream of yours a reality.
Shame on your sixth grade teacher who said to stop daydreaming and looking out the window during class. They've unknowingly squashed your ability to picture yourself being a success.
Look out the window and imagine yourself breathing in that air after a walk in the woods or at a park.
Daydream and focus on your goal of great health. Then you can start to exercise. Then you can start to eat right. Then you can and will start to smile every time you think about how great it feels to be in phenomenal shape!
Tuesday, October 11, 2005
Heart Rate Formula Exposed!
OK. I'm sure more than a few of you have heard that you need to maintain a certain heart rate for X amount of time in order to achieve maximum fitness results.
You've read it in fitness magazines, women's magazines, men's magazines, diet books, everywhere someone is talking about health, exercise and fitness, heart rate usually makes the cut.
You might even know the formula: Maximum Heart Rate (HRmax) = 220 - (your age).
This little bit of science has trickled down from the guys in clean white lab coats who spend more time looking at sweat molecules through their microscopes than doing a few bicep curls or running out in the woods.
The question is... are they right? Will keeping your heart rate at a certain level build your cardiovascular system?
So many people use the equation so you figure there must be some scientific merit in it, right?
Well, if you ask Robert A. Robergs, PhD. and Director of the Exercise Physiology Laboratories at the University of New Mexico, there is NOT.
In a 2002 article, published in the Journal of Exercise Physiology, he writes,
Yikes! "No scientific merit"?!?! Trainers and the like have been using this formula for years! Why haven't we heard about this study that clearly shows with extensive data and analysis that the heart rate formula can be off more than 11 beats per minute. That's frightening!
What's even more frightening is that this heart rate formula is used to calculate VO2 levels for maximum output and exercise range. So when VO2 numbers are derived from a flawed HR number, there is even more range of error.
This deviation is dangerous considering that many people in many different age groups rely on these numbers to stay in shape or rehabilitate themselves from injury. A workout at 11+ beats per minute above your recommended output could do more damage than good, particularly those below the age of 18 and over 50.
This is a lesson for those of you (including myself) who tend to trust too much what we're hearing and not question the information given.
A great example is this:
People I work with always ask me if it is OK to stretch certain ways and if certain exercises are good for them. The reason they are concerned is because at one time in their life a well meaning teacher, coach, trainer or doctor told them that it would be bad for them to do that type exercise or stretch.
Now, I never interfere with a correct diagnosis if there is a sound medical reason for that particular person to not do a particular motion.
I do interfere, when they are afraid that they might hurt their back and their knees with exercises that have been around for 5,000 years!
You need to question the information you're getting. Maybe this is why we're so stiff and stressed out! Bad info!
Back to heart rate, Robergs speaks about the need to educate the fitness industry of his findings,
These numbers aren't gospel and no one knows about it. It's a shame.
Intuitively, regardless of the formula or not, I've never been big on heart rate. I feel it has trickled down from performance athlete training and has no place in recreational training.
I deal with people who just need to get started on an exercise plan, not train for a decathlon. Throwing a heart rate equation into the mix just another reason for someone to NOT exercise and get overwhelmed that they have to do it right or not do it at all.
Some people can't even find the time to exercise once a week for 15 minutes. So, you can imagine there are much bigger issues to hash out with them, than if they are up to VO2 Max at 2 of their five weekly workouts!
I want exercise to be easy, I want it to be part of your life. This means less complication and more action. Get moving, that is what I want you to do. Just get moving, regardless if your doing enough or if your heart rate might not be at the best level.
You'll get there, but only if you start.
(See my P.P.S. for those of you who like keeping track of HR!)
Best,
Kevin
P.S. For tips on how to get moving, you can now purchase our Lifestyle Fitness Points program on Cafepress! Click Here. Until October 15 (Saturday), I have dropped the price 20% for those of you who are on my list as a special gift to you!
Click here to read more.
P.S.S For those of you who like to keep track of numbers and you'd like to measure heart rate because it works for you, I'm not telling you to stop. Just go with a larger target, instead of the exact numbers. I'm talking 110-130 or 130-150. Take the figure that you have now and make it a range of 20 beats per minute. Believe me, you will be getting a great workout AND you won't put yourself in danger of injury!
You've read it in fitness magazines, women's magazines, men's magazines, diet books, everywhere someone is talking about health, exercise and fitness, heart rate usually makes the cut.
You might even know the formula: Maximum Heart Rate (HRmax) = 220 - (your age).
This little bit of science has trickled down from the guys in clean white lab coats who spend more time looking at sweat molecules through their microscopes than doing a few bicep curls or running out in the woods.
The question is... are they right? Will keeping your heart rate at a certain level build your cardiovascular system?
So many people use the equation so you figure there must be some scientific merit in it, right?
Well, if you ask Robert A. Robergs, PhD. and Director of the Exercise Physiology Laboratories at the University of New Mexico, there is NOT.
In a 2002 article, published in the Journal of Exercise Physiology, he writes,
"Ironically, inquiry into the history of this formula (HRmax=220-age) reveals that it was not developed from original research, but resulted from observation based on data from approximately 11 references consisting of published research or unpublished scientific compilations.
"Consequently, the formula HRmax=220-age has no scientific merit for use in exercise physiology and related fields."
Yikes! "No scientific merit"?!?! Trainers and the like have been using this formula for years! Why haven't we heard about this study that clearly shows with extensive data and analysis that the heart rate formula can be off more than 11 beats per minute. That's frightening!
What's even more frightening is that this heart rate formula is used to calculate VO2 levels for maximum output and exercise range. So when VO2 numbers are derived from a flawed HR number, there is even more range of error.
This deviation is dangerous considering that many people in many different age groups rely on these numbers to stay in shape or rehabilitate themselves from injury. A workout at 11+ beats per minute above your recommended output could do more damage than good, particularly those below the age of 18 and over 50.
This is a lesson for those of you (including myself) who tend to trust too much what we're hearing and not question the information given.
A great example is this:
People I work with always ask me if it is OK to stretch certain ways and if certain exercises are good for them. The reason they are concerned is because at one time in their life a well meaning teacher, coach, trainer or doctor told them that it would be bad for them to do that type exercise or stretch.
Now, I never interfere with a correct diagnosis if there is a sound medical reason for that particular person to not do a particular motion.
I do interfere, when they are afraid that they might hurt their back and their knees with exercises that have been around for 5,000 years!
You need to question the information you're getting. Maybe this is why we're so stiff and stressed out! Bad info!
Back to heart rate, Robergs speaks about the need to educate the fitness industry of his findings,
"The use of HRmax is most prevalent in the fitness industry, and the people who work in these facilities mainly have a terminal undergraduate degree in exercise science or related fields. These students/graduates need to be better educated in statistics to recognize and understand the concept of prediction error, and the practical consequences of relying on an equation with a large standard error of estimate."
These numbers aren't gospel and no one knows about it. It's a shame.
Intuitively, regardless of the formula or not, I've never been big on heart rate. I feel it has trickled down from performance athlete training and has no place in recreational training.
I deal with people who just need to get started on an exercise plan, not train for a decathlon. Throwing a heart rate equation into the mix just another reason for someone to NOT exercise and get overwhelmed that they have to do it right or not do it at all.
Some people can't even find the time to exercise once a week for 15 minutes. So, you can imagine there are much bigger issues to hash out with them, than if they are up to VO2 Max at 2 of their five weekly workouts!
I want exercise to be easy, I want it to be part of your life. This means less complication and more action. Get moving, that is what I want you to do. Just get moving, regardless if your doing enough or if your heart rate might not be at the best level.
You'll get there, but only if you start.
(See my P.P.S. for those of you who like keeping track of HR!)
Best,
Kevin
P.S. For tips on how to get moving, you can now purchase our Lifestyle Fitness Points program on Cafepress! Click Here. Until October 15 (Saturday), I have dropped the price 20% for those of you who are on my list as a special gift to you!
Click here to read more.
P.S.S For those of you who like to keep track of numbers and you'd like to measure heart rate because it works for you, I'm not telling you to stop. Just go with a larger target, instead of the exact numbers. I'm talking 110-130 or 130-150. Take the figure that you have now and make it a range of 20 beats per minute. Believe me, you will be getting a great workout AND you won't put yourself in danger of injury!
Sunday, October 02, 2005
Listen To Your Body: Part 5
Starting a Workout: Getting Your Body to Move
(Part 5 of a 5 Part Series on Body Awareness)
I want to tell you how easy it is to workout every day.
But before I begin, I want you to do one thing. I want you to grab your car keys and go out to your garage, carport, or driveway and get into your car.
Put the keys in the ignition and turn. If your car normally works, there should be no surprises here. Your car will start.
Now here's the important part.
While the car is running, I want you to think about all the possible places you could go to at that moment. The post office, the supermarket, Miami, Cancun. When you have a running car, you can go absolutely anywhere. All you need to do is get it started, then you can decide from there.
When people start an exercise program, the most important skill to develop is to learn how to get started. Just turning the key is often the most difficult thing to do.
Have you ever been overwhelmed by exercise or your exercise program? Maybe you thought you didn't have enough time to exercise 30 minutes a day. Or maybe you knew that you needed to workout for an hour and all you had was fifteen minutes.
I bet you I know what happened. You put working out off for the next day. I know, because I've done it too. The danger of this is that suddenly it is a week later and you still haven't found the one hour you needed to exercise. This is how many good intentioned people fail with their exercise programs. They think too far in advance and never find the ideal situation for their ideal workout. They get overwhelmed.
Imagine if you could replicate the action you took when you started your car--find a key that would instantly get you going--and apply it to exercise. Could you see how easy that would be?
It would start by, first, not even thinking about the type of exercises you want to do for the day. Forget about "I'll do 20 min of cardio today," or "I'll pop in the gym to do some chest and abs." What you need to do is simply get a key. Something that will get you moving.
For many people it is a single stretch or exercise that they can do. Once they've done the ONE exercise then they can decide where to go from there. Just the same as the possibilities in your car... you can take your workout where ever you want to go once you've started.
It's basically a mind trick.
Your body wants to exercise. In fact, it always wants to exercise. We are naturally and always in motion. Our minds generally out-think our instinct and then we end up on the couch for 4-6 hours watching the USA movie marathon. All the while knowing how much your body wants to move.
So we trick our bodies, by using our key exercise, and once we're moving we have the option to move more.
Sometimes you won't move after and you're body will turn off again and that's OK. On the other hand, many times you will get going and you will have great workouts.
Why does this work?
Because you've put your body in motion. Any motion creates a reaction. Once you are moving then you can decide if you want to continue.
When you never make it to the starting blocks--never get moving--you never have the option to continue or to stop. Just like the car metaphor, I used earlier. If you never start your car, how the heck are you going to get to the grocery store?
When it comes to exercise, it is very easy to out-think your goals. We get into our cars, hope we'll make it to the store and never turn the key to physically get moving.
It's really that easy. Find a key. Turn it. Get fit.
When you are overwhelmed about time and energy, you'll never, never get started. Let your key start you up and succeed with your health and fitness.
(Part 5 of a 5 Part Series on Body Awareness)
I want to tell you how easy it is to workout every day.
But before I begin, I want you to do one thing. I want you to grab your car keys and go out to your garage, carport, or driveway and get into your car.
Put the keys in the ignition and turn. If your car normally works, there should be no surprises here. Your car will start.
Now here's the important part.
While the car is running, I want you to think about all the possible places you could go to at that moment. The post office, the supermarket, Miami, Cancun. When you have a running car, you can go absolutely anywhere. All you need to do is get it started, then you can decide from there.
When people start an exercise program, the most important skill to develop is to learn how to get started. Just turning the key is often the most difficult thing to do.
Have you ever been overwhelmed by exercise or your exercise program? Maybe you thought you didn't have enough time to exercise 30 minutes a day. Or maybe you knew that you needed to workout for an hour and all you had was fifteen minutes.
I bet you I know what happened. You put working out off for the next day. I know, because I've done it too. The danger of this is that suddenly it is a week later and you still haven't found the one hour you needed to exercise. This is how many good intentioned people fail with their exercise programs. They think too far in advance and never find the ideal situation for their ideal workout. They get overwhelmed.
Imagine if you could replicate the action you took when you started your car--find a key that would instantly get you going--and apply it to exercise. Could you see how easy that would be?
It would start by, first, not even thinking about the type of exercises you want to do for the day. Forget about "I'll do 20 min of cardio today," or "I'll pop in the gym to do some chest and abs." What you need to do is simply get a key. Something that will get you moving.
For many people it is a single stretch or exercise that they can do. Once they've done the ONE exercise then they can decide where to go from there. Just the same as the possibilities in your car... you can take your workout where ever you want to go once you've started.
It's basically a mind trick.
Your body wants to exercise. In fact, it always wants to exercise. We are naturally and always in motion. Our minds generally out-think our instinct and then we end up on the couch for 4-6 hours watching the USA movie marathon. All the while knowing how much your body wants to move.
So we trick our bodies, by using our key exercise, and once we're moving we have the option to move more.
Sometimes you won't move after and you're body will turn off again and that's OK. On the other hand, many times you will get going and you will have great workouts.
Why does this work?
Because you've put your body in motion. Any motion creates a reaction. Once you are moving then you can decide if you want to continue.
When you never make it to the starting blocks--never get moving--you never have the option to continue or to stop. Just like the car metaphor, I used earlier. If you never start your car, how the heck are you going to get to the grocery store?
When it comes to exercise, it is very easy to out-think your goals. We get into our cars, hope we'll make it to the store and never turn the key to physically get moving.
It's really that easy. Find a key. Turn it. Get fit.
When you are overwhelmed about time and energy, you'll never, never get started. Let your key start you up and succeed with your health and fitness.
Thursday, September 29, 2005
Listen To Your Body: Part 4
Body Sensing for Maximum Results
(Part 4 of a 5 Part Series on Body Awareness)
I'm a runner. I've been a happy one for about 6 years now. I spend a good chunk of my week out on the trails, exploring and finding my inner peace. But it wasn't always like this.
There was a time that I would have spit at your feet if you asked me to go out for a jog. I hated to run. And now I know why.
As we all know, our bodies are pretty complex. Organs, cells, nerves, bones, muscles and everything else communicate to each other 24 hours a day. If something needs to get done, like digestion or healing a cut, your body is on the case. You don't even have to lift a finger most of the time.
For a healthy person, your body moves through these processes smoothly and efficiently. For someone who is unhealthy or out of shape, things get a little sluggish.
So this is what happened to me 7 or so years ago when I started to run again and re-live my high school fitness glory. As you can imagine, there was a slight discrepancy between what my head wanted to do and what my body was capable of at the time! My body was not processing at the same optimal level it did when I was captain of the football team. So on the days I made it out to hit the pavement, I would run fast for 3 miles, be out of breath, hurt for 5 days and then try again the next week.
My mind was still in high school... my body was still in bed.
I'm sure you've been in this cycle before. You decide it's time to change your shape, so you burst into the most difficult spinning class, hoping you'll lose all 20 pounds of excess weight in 60 minutes and then never have to strain yourself again. Instead it leaves you tired, hurt and cursing the next time you have to sweat.
It sounds funny when you read it, but this is exactly what we do.
Just recently, I was speaking to a client about running and she said she was running 2 miles a day. Unfortunately, she told me she hated it and the minute she starts she wants it to be over. Which is certainly not any fun, right?! If I hadn't intervened she would have joined all the other ranks of disappointed and dejected, should-have-been runners.
I told her that there is a disconnect between her mind and her body. She wants to run like she did in high school. Fast and efficiently. But her body, now, is only a walker or maybe a slow jogger. The best advice for her was to start off super-slow and then build up if she feels like taking her running any further.
A few days later she thanked me for allowing her to enjoy her run the morning after our class. She felt good, realized how fast she was trying to run before and didn't think about when it was going to end until she was finished.
Wouldn't that sound good to you?
It is simple to do. The most important thing to remember is that your mind may not be in tune with your body's abilities. You may want to run a marathon, but your body is only ready for a 10K. You may want to run 4 laps around the track, but your body is only ready to run 1 1/2 and walk the other 2 1/2.
So slow down. There is no race unless you're at the starting line with a numbered bib on your shirt! And even then, don't kill yourself.
This applies to more than just running. It is important to connect to your mind. Find out what it is thinking and then make sure your body is in alignment. If it is not, then don't let your ego push you too hard. You'll get injured, physically or mentally. If you haven't done any stretching in 20 years, don't jump into power yoga. If you haven't lifted weights since college, don't try to bench 225lbs.
We all have a built in sensor that tells us what is enough. Listen to it.
A few things needed to happen to me before I started to enjoy running. First, I needed to slow down. Second, I needed to stop thinking about how far and for how long I was going to run. And third, I needed to get out there and just start running... not worry about time commitments and appointments or anything else.
This is what we'll talk about in the final article of this series on body awareness: starting. You have to start before you have any fitness success!
When I ran my first marathon, I had never run more than 10 miles. As you can imagine, I got hurt, let my ego push me too far and it took me over 3 years to recover. Don't let this happen to you!
(Part 4 of a 5 Part Series on Body Awareness)
I'm a runner. I've been a happy one for about 6 years now. I spend a good chunk of my week out on the trails, exploring and finding my inner peace. But it wasn't always like this.
There was a time that I would have spit at your feet if you asked me to go out for a jog. I hated to run. And now I know why.
As we all know, our bodies are pretty complex. Organs, cells, nerves, bones, muscles and everything else communicate to each other 24 hours a day. If something needs to get done, like digestion or healing a cut, your body is on the case. You don't even have to lift a finger most of the time.
For a healthy person, your body moves through these processes smoothly and efficiently. For someone who is unhealthy or out of shape, things get a little sluggish.
So this is what happened to me 7 or so years ago when I started to run again and re-live my high school fitness glory. As you can imagine, there was a slight discrepancy between what my head wanted to do and what my body was capable of at the time! My body was not processing at the same optimal level it did when I was captain of the football team. So on the days I made it out to hit the pavement, I would run fast for 3 miles, be out of breath, hurt for 5 days and then try again the next week.
My mind was still in high school... my body was still in bed.
I'm sure you've been in this cycle before. You decide it's time to change your shape, so you burst into the most difficult spinning class, hoping you'll lose all 20 pounds of excess weight in 60 minutes and then never have to strain yourself again. Instead it leaves you tired, hurt and cursing the next time you have to sweat.
It sounds funny when you read it, but this is exactly what we do.
Just recently, I was speaking to a client about running and she said she was running 2 miles a day. Unfortunately, she told me she hated it and the minute she starts she wants it to be over. Which is certainly not any fun, right?! If I hadn't intervened she would have joined all the other ranks of disappointed and dejected, should-have-been runners.
I told her that there is a disconnect between her mind and her body. She wants to run like she did in high school. Fast and efficiently. But her body, now, is only a walker or maybe a slow jogger. The best advice for her was to start off super-slow and then build up if she feels like taking her running any further.
A few days later she thanked me for allowing her to enjoy her run the morning after our class. She felt good, realized how fast she was trying to run before and didn't think about when it was going to end until she was finished.
Wouldn't that sound good to you?
It is simple to do. The most important thing to remember is that your mind may not be in tune with your body's abilities. You may want to run a marathon, but your body is only ready for a 10K. You may want to run 4 laps around the track, but your body is only ready to run 1 1/2 and walk the other 2 1/2.
So slow down. There is no race unless you're at the starting line with a numbered bib on your shirt! And even then, don't kill yourself.
This applies to more than just running. It is important to connect to your mind. Find out what it is thinking and then make sure your body is in alignment. If it is not, then don't let your ego push you too hard. You'll get injured, physically or mentally. If you haven't done any stretching in 20 years, don't jump into power yoga. If you haven't lifted weights since college, don't try to bench 225lbs.
We all have a built in sensor that tells us what is enough. Listen to it.
A few things needed to happen to me before I started to enjoy running. First, I needed to slow down. Second, I needed to stop thinking about how far and for how long I was going to run. And third, I needed to get out there and just start running... not worry about time commitments and appointments or anything else.
This is what we'll talk about in the final article of this series on body awareness: starting. You have to start before you have any fitness success!
When I ran my first marathon, I had never run more than 10 miles. As you can imagine, I got hurt, let my ego push me too far and it took me over 3 years to recover. Don't let this happen to you!
Sunday, September 18, 2005
Listen To Your Body: Part 3
Get More Mitochondria... Get More Energy
(Part 3 of a 5 Part Series on Body Awareness)
It kind of defies logic that you could get MORE energy from exercising.
Doesn't walking a couple of miles wear you out, not raise your concentration and get you moving?
For most people this is the case. They walk, run or exercise only to find themselves whipped, sore and bruised.
It doesn't have to be this way. You don't have to go through your life with little energy--just enough to make it through the day and then crash on the couch.
I've spoken to many long distance runners and athletes who have supported what I know as a trainer and athlete--they all say that they feel GREAT after a long run or a tough workout.
So why are you feeling beat up?
I'll tell you in the simplest terms possible--your body isn't adjusted to activity.
In the first two parts of this series on body awareness, I spoke about how food affects your energy levels. Now I want to address how the physiology of exercise can tune you into what your body is doing when you workout, so your energy levels will skyrocket.
Yes, that is entirely possible.
The awareness of your body functions and how they create energy lead to a very tangible and logical connection between why you should start some exercise routine and the direct affect that routine has on your quality of life.
Increasing your body's knowledge and addressing your energy levels and how they build through exercise will take you to a level of heightened awareness and to the enriched and energized daily experience of good health and fitness.
Here's the meat of it.
When you don't exercise, you're muscles take a break. Sort of like everyone does on the weekend. Not working? Forget answering the phone. Same with your muscles, not working out? They're not doing squat.
It's a simple analogy... the only exception to it is that YOU go back to work on Monday. Your LAZY MUSCLES don't start work again until you put them to work.
So here's what happens while they are taking this extended vacation.
In each of your muscle cells there are little organelles called mitochondria. These little guys make the energy for your cells to use in their everyday functions, including your activity and exercise. That stuff is called ATP.
When you are inactive, your body gets smart and the number of mitochondria are reduced. If your not using them and don't need them all, your body gets rid of them. Sort of like corporate layoffs or downsizing for efficiency.
So here you are, inactive with fewer mitochondria, and you decide you need to do something about your health and start to exercise. What happens at first is that you feel like garbage after you exercise, because your body hasn't made the energy adjustments yet. You are still in hibernation mode.
After some time and when exercise becomes a routine, your body realizes that you're back on the go and starts to create more mitochondria to handle to workload and supply enough energy for you.
So now you have more mitochondria, more energy, feel better after you exercise and your body has adjusted to a state where your energy stores are readily available. Those mitochondria don't just stop producing energy when you stop exercising, they're now there to stay--just as long as you continue to exercise.
The most exciting part of this process is that you'll know when this all has happened. You'll feel lighter. You'll be more focused. You'll smile more. These special little mitochondria can help with depression, mood swings and binges. All you need to do is move around a bit, get your body adjusted to some exercise and you'll feel fantastic!
That feeling is something that you can really get used to.
Next time, we'll talk about how you can judge your health and fitness progress by sensing your energy levels.
I've found many people what to look in the mirror to judge how well they're progressing with a program. In Part 4, I'll tell you a better way that will keep you on your workout program and not leave you wondering what happened 3 months later when you've since stopped exercising and gained back all the weight.
(Part 3 of a 5 Part Series on Body Awareness)
It kind of defies logic that you could get MORE energy from exercising.
Doesn't walking a couple of miles wear you out, not raise your concentration and get you moving?
For most people this is the case. They walk, run or exercise only to find themselves whipped, sore and bruised.
It doesn't have to be this way. You don't have to go through your life with little energy--just enough to make it through the day and then crash on the couch.
I've spoken to many long distance runners and athletes who have supported what I know as a trainer and athlete--they all say that they feel GREAT after a long run or a tough workout.
So why are you feeling beat up?
I'll tell you in the simplest terms possible--your body isn't adjusted to activity.
In the first two parts of this series on body awareness, I spoke about how food affects your energy levels. Now I want to address how the physiology of exercise can tune you into what your body is doing when you workout, so your energy levels will skyrocket.
Yes, that is entirely possible.
The awareness of your body functions and how they create energy lead to a very tangible and logical connection between why you should start some exercise routine and the direct affect that routine has on your quality of life.
Increasing your body's knowledge and addressing your energy levels and how they build through exercise will take you to a level of heightened awareness and to the enriched and energized daily experience of good health and fitness.
Here's the meat of it.
When you don't exercise, you're muscles take a break. Sort of like everyone does on the weekend. Not working? Forget answering the phone. Same with your muscles, not working out? They're not doing squat.
It's a simple analogy... the only exception to it is that YOU go back to work on Monday. Your LAZY MUSCLES don't start work again until you put them to work.
So here's what happens while they are taking this extended vacation.
In each of your muscle cells there are little organelles called mitochondria. These little guys make the energy for your cells to use in their everyday functions, including your activity and exercise. That stuff is called ATP.
When you are inactive, your body gets smart and the number of mitochondria are reduced. If your not using them and don't need them all, your body gets rid of them. Sort of like corporate layoffs or downsizing for efficiency.
So here you are, inactive with fewer mitochondria, and you decide you need to do something about your health and start to exercise. What happens at first is that you feel like garbage after you exercise, because your body hasn't made the energy adjustments yet. You are still in hibernation mode.
After some time and when exercise becomes a routine, your body realizes that you're back on the go and starts to create more mitochondria to handle to workload and supply enough energy for you.
So now you have more mitochondria, more energy, feel better after you exercise and your body has adjusted to a state where your energy stores are readily available. Those mitochondria don't just stop producing energy when you stop exercising, they're now there to stay--just as long as you continue to exercise.
The most exciting part of this process is that you'll know when this all has happened. You'll feel lighter. You'll be more focused. You'll smile more. These special little mitochondria can help with depression, mood swings and binges. All you need to do is move around a bit, get your body adjusted to some exercise and you'll feel fantastic!
That feeling is something that you can really get used to.
Next time, we'll talk about how you can judge your health and fitness progress by sensing your energy levels.
I've found many people what to look in the mirror to judge how well they're progressing with a program. In Part 4, I'll tell you a better way that will keep you on your workout program and not leave you wondering what happened 3 months later when you've since stopped exercising and gained back all the weight.
Friday, September 09, 2005
Listen To Your Body: Part 2
Your Einstein Inside
Releasing Your Energy and Creativity Through Foods
(Part 2 of a 5 Part Series on Body Awareness)
If I were to tell you there is an energetic, vibrant and creative person inside of you and all you needed to do was eat certain foods to let that person out, would you believe me?
Each and every one of us, at our very core, is each of these three things. Vibrant, Energetic, Creative. We each have a wonderful capability to accomplish many great things and do them all with an abundance of energy. No one was short changed in terms of their ability to have a energetic soul. That's our gift.
Now, why are you so darn worn out?
We'll, you're probably eating the wrong foods.
There's a way to release that spectacular spirit and live an enriched and energized life… eating the right foods is the first place to start.
In Part 1, "Fighting Fatigue and the American Diner Diet, " of this series, I discussed listening to your body and how important it is to hear the things it tells you after you eat certain foods. In my case, I ate a fried tofu wrap and then passed out at my computer 20 minutes later. You've probably had a similar experience.
When you can recognize how your food affects you and this process becomes a habit, you will begin to identify the particular foods bring your energy levels down. Practice listening to your body for a few weeks and I guarantee that you'll have a similar list to the foods I've listed here:
It doesn't take much to deplete your energy. Eat a large fry from McDonalds and you'll understand what I'm telling you. The nutrient balance in your body is easy to upset. A few days of eating energy-starving foods like the ones I listed above and you're feeling pretty lame--probably propped up on the couch after work because you're whipped after only a half-day of work.
So how does this apply to the "energetic, vibrant and creative person" I was talking about?
Well, when you have some or many of these energy-starving foods in your diet, your energy levels drop significantly. Your body is not getting enough nutrients to function at an efficient level. It starts to move into crisis mode and stores energy and nutrient reserves for later so that you will be able to use them in case of an emergency.
This is pretty serious stuff on the physical level. Your body is hoarding nutrients, water, and whatever else it needs and making sure you don't use everything up all at once. So what happens to you? You fall asleep after a meal. You don't have enough energy to make it through the day. You name it… your body is doing it.
The scary thing is that once that has happened over a period of time, something psychological begins to happen.
Instead of THINKING that you have low energy, you begin to BELIEVE that you ARE a tired person, that you ARE a lazy person, that you ARE the type of person that doesn't have any energy. Getting down on yourself and believing you ARE the things that your food is causing you to be is a challenging battle to fight and is probably why many people experience failure with their diets and exercise programs. They truly believe that they are what their food is making them.
You're actually none of these things. You are a vibrant, energetic and creative being, remember? It's just the fuel that you are taking in that is making you sputter. Think about the effect sugar has on a car engine. It stops it from running.
If you're putting sugars and bad oils and other toxins into your tank, your engine is going to jump and clunk and spit--just like any old car would. If you're putting in the high-grade fuel--energy rich foods--than you are burning them efficiently and are rewarded with the by-product of boundless energy. No more 2:00 blues. No more waking up more tired than you were when you hit the sack. No more "I'm a tired person. Your confidence grows. You feel good about yourself.
Stop identifying your energy levels with you and look at the foods that are causing your energy deficiency. Know that you are the vibrant, energetic and creative person.
Remember how you used to play for hours on the playground and in the backyard as a child? That playfulness is still there and wants to burst out of you... it's just waiting for you to eat the right foods.
In Part 3, I will discuss the second component of bringing the energetic and playful child in you back to the surface--exercise. Through exercise, you will be able to build energy just as quickly and effectively as eating the right foods. Put them together and you are unstoppable!
Until then, here are some foods that you should consider eating more of for maximum energy:
Put one or more of these into your everyday diet and watch how quickly you lighten up in your step and how much more energy you have everyday. You'll be amazed.
Releasing Your Energy and Creativity Through Foods
(Part 2 of a 5 Part Series on Body Awareness)
If I were to tell you there is an energetic, vibrant and creative person inside of you and all you needed to do was eat certain foods to let that person out, would you believe me?
Each and every one of us, at our very core, is each of these three things. Vibrant, Energetic, Creative. We each have a wonderful capability to accomplish many great things and do them all with an abundance of energy. No one was short changed in terms of their ability to have a energetic soul. That's our gift.
Now, why are you so darn worn out?
We'll, you're probably eating the wrong foods.
There's a way to release that spectacular spirit and live an enriched and energized life… eating the right foods is the first place to start.
In Part 1, "Fighting Fatigue and the American Diner Diet, " of this series, I discussed listening to your body and how important it is to hear the things it tells you after you eat certain foods. In my case, I ate a fried tofu wrap and then passed out at my computer 20 minutes later. You've probably had a similar experience.
When you can recognize how your food affects you and this process becomes a habit, you will begin to identify the particular foods bring your energy levels down. Practice listening to your body for a few weeks and I guarantee that you'll have a similar list to the foods I've listed here:
- Fried Anything
- Pancakes
- Sausage, Bacon
- Large portions of meat.
- Coffee (Don't be fooled, if it didn't bring you down you wouldn't need another cup!)
- Potato Chips, Corn Chips, Crackers, Other Snacks.
- Sweets, Candies, Pies (after the sugar high wears off)
It doesn't take much to deplete your energy. Eat a large fry from McDonalds and you'll understand what I'm telling you. The nutrient balance in your body is easy to upset. A few days of eating energy-starving foods like the ones I listed above and you're feeling pretty lame--probably propped up on the couch after work because you're whipped after only a half-day of work.
So how does this apply to the "energetic, vibrant and creative person" I was talking about?
Well, when you have some or many of these energy-starving foods in your diet, your energy levels drop significantly. Your body is not getting enough nutrients to function at an efficient level. It starts to move into crisis mode and stores energy and nutrient reserves for later so that you will be able to use them in case of an emergency.
This is pretty serious stuff on the physical level. Your body is hoarding nutrients, water, and whatever else it needs and making sure you don't use everything up all at once. So what happens to you? You fall asleep after a meal. You don't have enough energy to make it through the day. You name it… your body is doing it.
The scary thing is that once that has happened over a period of time, something psychological begins to happen.
Instead of THINKING that you have low energy, you begin to BELIEVE that you ARE a tired person, that you ARE a lazy person, that you ARE the type of person that doesn't have any energy. Getting down on yourself and believing you ARE the things that your food is causing you to be is a challenging battle to fight and is probably why many people experience failure with their diets and exercise programs. They truly believe that they are what their food is making them.
You're actually none of these things. You are a vibrant, energetic and creative being, remember? It's just the fuel that you are taking in that is making you sputter. Think about the effect sugar has on a car engine. It stops it from running.
If you're putting sugars and bad oils and other toxins into your tank, your engine is going to jump and clunk and spit--just like any old car would. If you're putting in the high-grade fuel--energy rich foods--than you are burning them efficiently and are rewarded with the by-product of boundless energy. No more 2:00 blues. No more waking up more tired than you were when you hit the sack. No more "I'm a tired person. Your confidence grows. You feel good about yourself.
Stop identifying your energy levels with you and look at the foods that are causing your energy deficiency. Know that you are the vibrant, energetic and creative person.
Remember how you used to play for hours on the playground and in the backyard as a child? That playfulness is still there and wants to burst out of you... it's just waiting for you to eat the right foods.
In Part 3, I will discuss the second component of bringing the energetic and playful child in you back to the surface--exercise. Through exercise, you will be able to build energy just as quickly and effectively as eating the right foods. Put them together and you are unstoppable!
Until then, here are some foods that you should consider eating more of for maximum energy:
- Fresh vegetables
- Fresh fruits
- Raw nuts and seeds
- Organic meats (in small portions)
- Fresh vegetable and fruit juices
- Fruit Smoothies
- Whole Grains
- Brown Rice
Put one or more of these into your everyday diet and watch how quickly you lighten up in your step and how much more energy you have everyday. You'll be amazed.
Saturday, September 03, 2005
Listen to Your Body: Part 1
Fighting Fatigue and the American Diner Breakfast
(Part 1 of a Special 5 Part Series on Body Awareness)
I went out for lunch yesterday and ordered a portobello mushroom wrap with some fresh vegetables, no dressing at the local sandwich and coffee shop.
As always, it was a struggle to find something at a deli, restaurant or take out place that fits my somewhat stringent dietary requirements.
The server brought out the meal and after I took my first bite, I wasn't sure if I had gotten the right order.
What I was eating was something that tasted more like a mix between tofu and tempeh (a fermented soy product). It was fried and--of course--it tasted good. Everything fried tends to have a wonderful taste, doesn't it?!
This required a more extensive analysis. I examined the contents of the wrap closely--pulling out a piece of the fried food-stuff and taking it apart with a knife. Once I was convinced that there were no meat products in it, I decided that I'd give it a shot... and yes, as I had imagined every bite was just as good an the first!
Then I went home.
I sat down at the computer to check my email and do some writing--with every intention to be very productive--and within five minutes my eyes had shut and I was cat napping right at my desk.
When I woke up a minute or so later, I was instantly reminded of the times in college--and even before that, in high school--when right after a meal, I'd go to class and struggle to keep my head up from the desk. The battle was helpless to fight. I remember distinctly one 2:00PM, large lecture class during my Junior year at Marist where I'd, no fail, fall asleep around 2:15PM and wake up around 2:50PM--missing a whole 35 minutes! Every time! I'd love to find the girls that sat behind me who used to kid me after class about it. They would be a great testimonial to this story!
I now am aware of the reason why my energy stores and most likely yours are being depleted after eating.
My class was right after lunch, and whether I ate at the cafeteria or a frozen pizza at home before class, I was not getting enough fresh foods to keep me at a peak level. Not even enough good food to keep me at a CONSCIOUS level!
Eat a frozen pizza and a few mozzarella sticks from the toaster and guage how you feel in 15-20 minutes. If you're on the couch passed out with the TV on, I think I've proven my point.
On the other hand, eat a salad with just vegetables, nuts and beans or drink a fresh juice and just wait to get tired.
You'll be waiting for a long time. Fruits, vegetables, nuts and all other natural uncooked foods have more nutrients and their food life is digested quickly for immediate use. Your body does not have to labor over digestion when you eat these fresh foods. Your digestive system knows what to do with these foods and knows how to distribute them right away.
When your system gets a glob of eggs, meats, cheeses, sauteed vegetables, toast, butter, 2 coffees, cream, sugar and fried potatoes--what is known to us as the "American Diner Breakfast" it goes into a panic and rushes all your blood to your stomach to take care of the crisis. You suffer by falling asleep or feeling like a truck hit you--hard.
So here's the action your should consider taking...
In the next week, before your next installment of this 5 Part series on Body Awareness, I'd like you to take notice of how your body feels after you eat your food. Do you feel tired? Do you feel like exercising? Are you amazed that you've never noticed how poor you felt after a huge cooked meal?
Don't go any further than just noticing how you feel. We'll address what to do next in seven days.
This will begin to tune you into your own body. It's amazing how much time we spend with ourselves and we never really take the time to figure out what we--our bodies--want. Imagine if your friend was always telling you that they get sick and tired every time they eat a fried meal with no fresh vegetables. I imagine, if you were a concerned friend that you'd tell them they should consider trying a new diet, right?!
Chances are your bodies are telling you the same thing. You've learned to ignore the best friend you could possibly have. Listen to it and recognize the signals it is giving you and you've made the first step to optimal health and fitness.
In Part 2, you'll learn how to create radical change in your body image once you recognize what your body wants.
Until then, keep listening--you'll hear something.
(Part 1 of a Special 5 Part Series on Body Awareness)
I went out for lunch yesterday and ordered a portobello mushroom wrap with some fresh vegetables, no dressing at the local sandwich and coffee shop.
As always, it was a struggle to find something at a deli, restaurant or take out place that fits my somewhat stringent dietary requirements.
The server brought out the meal and after I took my first bite, I wasn't sure if I had gotten the right order.
What I was eating was something that tasted more like a mix between tofu and tempeh (a fermented soy product). It was fried and--of course--it tasted good. Everything fried tends to have a wonderful taste, doesn't it?!
This required a more extensive analysis. I examined the contents of the wrap closely--pulling out a piece of the fried food-stuff and taking it apart with a knife. Once I was convinced that there were no meat products in it, I decided that I'd give it a shot... and yes, as I had imagined every bite was just as good an the first!
Then I went home.
I sat down at the computer to check my email and do some writing--with every intention to be very productive--and within five minutes my eyes had shut and I was cat napping right at my desk.
When I woke up a minute or so later, I was instantly reminded of the times in college--and even before that, in high school--when right after a meal, I'd go to class and struggle to keep my head up from the desk. The battle was helpless to fight. I remember distinctly one 2:00PM, large lecture class during my Junior year at Marist where I'd, no fail, fall asleep around 2:15PM and wake up around 2:50PM--missing a whole 35 minutes! Every time! I'd love to find the girls that sat behind me who used to kid me after class about it. They would be a great testimonial to this story!
I now am aware of the reason why my energy stores and most likely yours are being depleted after eating.
My class was right after lunch, and whether I ate at the cafeteria or a frozen pizza at home before class, I was not getting enough fresh foods to keep me at a peak level. Not even enough good food to keep me at a CONSCIOUS level!
Eat a frozen pizza and a few mozzarella sticks from the toaster and guage how you feel in 15-20 minutes. If you're on the couch passed out with the TV on, I think I've proven my point.
On the other hand, eat a salad with just vegetables, nuts and beans or drink a fresh juice and just wait to get tired.
You'll be waiting for a long time. Fruits, vegetables, nuts and all other natural uncooked foods have more nutrients and their food life is digested quickly for immediate use. Your body does not have to labor over digestion when you eat these fresh foods. Your digestive system knows what to do with these foods and knows how to distribute them right away.
When your system gets a glob of eggs, meats, cheeses, sauteed vegetables, toast, butter, 2 coffees, cream, sugar and fried potatoes--what is known to us as the "American Diner Breakfast" it goes into a panic and rushes all your blood to your stomach to take care of the crisis. You suffer by falling asleep or feeling like a truck hit you--hard.
So here's the action your should consider taking...
In the next week, before your next installment of this 5 Part series on Body Awareness, I'd like you to take notice of how your body feels after you eat your food. Do you feel tired? Do you feel like exercising? Are you amazed that you've never noticed how poor you felt after a huge cooked meal?
Don't go any further than just noticing how you feel. We'll address what to do next in seven days.
This will begin to tune you into your own body. It's amazing how much time we spend with ourselves and we never really take the time to figure out what we--our bodies--want. Imagine if your friend was always telling you that they get sick and tired every time they eat a fried meal with no fresh vegetables. I imagine, if you were a concerned friend that you'd tell them they should consider trying a new diet, right?!
Chances are your bodies are telling you the same thing. You've learned to ignore the best friend you could possibly have. Listen to it and recognize the signals it is giving you and you've made the first step to optimal health and fitness.
In Part 2, you'll learn how to create radical change in your body image once you recognize what your body wants.
Until then, keep listening--you'll hear something.
Tuesday, August 30, 2005
Coffee is NOT Good for You
With all the hype about antioxidants in recent years--exotic fruits boasting the more antioxidants that you need in a year and thousands of other antioxidant drinks, pills and supplements--I was shocked to come across the following study's conclusion...
Yikes.
Joe Vinson, Ph.D., and the University of Scranton in Scranton, Pa. announced the findings of their study at the end of August to the public... the public meaning MSN, MSNBC, WSJ Online and any other news source that will take the story (most likely all of them--coffee is always a hot topic.)
Coffee, to me, follows the same lines of any non-prescription or prescription medication. You take it as a quick fix to eliminate some ailment and don't worry nor care about the other effects the drug may have on the rest of your body. Give me the Vioxx now, I'll worry about the impotence and suicide stuff later.
Yes, coffee is similar. Give me the pick-me-up now, I'll worry about the acidity level in my body, the adverse effects of caffeine, the nasty breath and tooth stains later. I'll take mine with sugar and cream as well to make the drink just as nutritious as a bottle of Pepsi-- add the artificial sweetener and forget it.
Yes, there are antioxidants in coffee just as Advil stops your headache. Unfortunately, there are other ingredients in your daily joe that create free radicals in your body--this means all the good in your coffee is wiped out by all the bad it is creating. Remember--antioxidants wipe out free radicals. As for the Advil, take some time to read about Advil and the liver when you have a few minutes in the next few days.
Don't believe the hype.
Coffee drinkers are always protecting their fix. "They say one to two cups are fine" and "Plus, I couldn't imagine living without it in the morning." This is an addictive behavior and, surprise, coffee is an addictive substance.
How do I know coffee is addictive? Stop for a week. Stop cold-turkey for a week and tell me if you don't suffer from headaches, jitters, edginess. If you don't at all, then you can go right back to the drink. If you do suffer from any of these withdrawl symptoms, you should consider making your experiment a permanent diet change.
When you don't eat apples for a week, do you get headaches? Are you on edge? No.
Know why? Because apples don't change your body chemistry like coffee does. The caffeine effects the way your body works. It speeds up your heart, it messes with your metabolism. It sends you out of whack.
I see similar veins in this study and the red wine studies. Yes, there are antioxidants in red wine. Antioxidants are good for you. There is also alcohol. Alcohol negates all the good you'll ever get in a glass of red wine.
When I drank coffee a few years ago, I never thought it was a problem until I started feeling it in my heart. My heart would skip beats the more I drank coffee. Many heart arrhythmias are directly related to caffeine intake. When I stopped drinking coffee the irregular heart beat stopped as well. I haven't missed a beat in 3 years.
Get your antioxidants from fruit not coffee or tea.
Polyphenols (powerful antioxidants) are found in cranberries (very high content) and are followed in descending order by apple, red grape, strawberry, pineapple, banana, peach, lemon, orange, pear and grapefruit.
Eat these, not coffee. You will feel better, you will be more productive at work and you will be able to do what you want to do without feeling tired and weak from coffee withdrawl.
You'll hear the evangelists on the TV:
Just remember who the information is coming from... an alcoholic would tell you the best thing in the world for you is to have a drink every once in a while. Expect the same from a die-hard coffee drinker.
Learn to listen to your body and eventually you'll recognize what is good for you--not for anyone else. Read these new studies with a critical eye. Ask questions. Read between the lines.
Your body will thank you.
Good Luck,
Kevin
"Coffee is the number one source of antioxidants in the U.S. Diet--not because it is especially high in antioxidants, but because Americans drink so much of it."
Yikes.
Joe Vinson, Ph.D., and the University of Scranton in Scranton, Pa. announced the findings of their study at the end of August to the public... the public meaning MSN, MSNBC, WSJ Online and any other news source that will take the story (most likely all of them--coffee is always a hot topic.)
Coffee, to me, follows the same lines of any non-prescription or prescription medication. You take it as a quick fix to eliminate some ailment and don't worry nor care about the other effects the drug may have on the rest of your body. Give me the Vioxx now, I'll worry about the impotence and suicide stuff later.
Yes, coffee is similar. Give me the pick-me-up now, I'll worry about the acidity level in my body, the adverse effects of caffeine, the nasty breath and tooth stains later. I'll take mine with sugar and cream as well to make the drink just as nutritious as a bottle of Pepsi-- add the artificial sweetener and forget it.
Yes, there are antioxidants in coffee just as Advil stops your headache. Unfortunately, there are other ingredients in your daily joe that create free radicals in your body--this means all the good in your coffee is wiped out by all the bad it is creating. Remember--antioxidants wipe out free radicals. As for the Advil, take some time to read about Advil and the liver when you have a few minutes in the next few days.
Don't believe the hype.
Coffee drinkers are always protecting their fix. "They say one to two cups are fine" and "Plus, I couldn't imagine living without it in the morning." This is an addictive behavior and, surprise, coffee is an addictive substance.
How do I know coffee is addictive? Stop for a week. Stop cold-turkey for a week and tell me if you don't suffer from headaches, jitters, edginess. If you don't at all, then you can go right back to the drink. If you do suffer from any of these withdrawl symptoms, you should consider making your experiment a permanent diet change.
When you don't eat apples for a week, do you get headaches? Are you on edge? No.
Know why? Because apples don't change your body chemistry like coffee does. The caffeine effects the way your body works. It speeds up your heart, it messes with your metabolism. It sends you out of whack.
I see similar veins in this study and the red wine studies. Yes, there are antioxidants in red wine. Antioxidants are good for you. There is also alcohol. Alcohol negates all the good you'll ever get in a glass of red wine.
When I drank coffee a few years ago, I never thought it was a problem until I started feeling it in my heart. My heart would skip beats the more I drank coffee. Many heart arrhythmias are directly related to caffeine intake. When I stopped drinking coffee the irregular heart beat stopped as well. I haven't missed a beat in 3 years.
Get your antioxidants from fruit not coffee or tea.
Polyphenols (powerful antioxidants) are found in cranberries (very high content) and are followed in descending order by apple, red grape, strawberry, pineapple, banana, peach, lemon, orange, pear and grapefruit.
Eat these, not coffee. You will feel better, you will be more productive at work and you will be able to do what you want to do without feeling tired and weak from coffee withdrawl.
You'll hear the evangelists on the TV:
"Drink coffee for better health!"
"Get your antioxidants AND your pick-me-up!"
Just remember who the information is coming from... an alcoholic would tell you the best thing in the world for you is to have a drink every once in a while. Expect the same from a die-hard coffee drinker.
Learn to listen to your body and eventually you'll recognize what is good for you--not for anyone else. Read these new studies with a critical eye. Ask questions. Read between the lines.
Your body will thank you.
Good Luck,
Kevin
Sunday, August 28, 2005
Be Easy on Yourself
Achieve Fitness Goals by Being Easy on Yourself (A Story of a Cheetah)
Sometimes we get down on ourselves.
Maybe we didn’t perform the way we wanted to at a presentation for work, didn’t do all the studying we could for an exam or review, needed more time and put out a product that was only good--not the best.
When this happens, most people (myself included!)tend to get a bit down on ourselves. We feel like we have failed our expectations and didn’t live up to our standards. And maybe this is true, maybe we could have taken some more time to prepare that PowerPoint for a presentation, studied a little bit harder or spent more quality time developing a killer product--all these, we could have done and the end result would have been better.
These are our lessons, the reason we have them is to grow. So let’s look at it that way... as growing experiences... and STOP BEING HARD ON YOURSELF!
Being hard on yourself will only bring you into a dark place where the only thing around is question marks about your potential success. What is going to happen to me? Who noticed that I messed up? Will I ever do what I want to do? Get out of the negative and your life will ease up, I promise.
This is no different with your fitness and health goals. If you become your own worst drill sergeant--screaming and shouting at your last mess up--you will not build the positive support within yourself to sustain an enlightened and lasting fitness and health program. I promise you this as well.
You can see how this affects professional athletes all the time. Watch tennis and take careful notice of how the players react to their own missed shots. If a player hits the ball into the net and reacts poorly, chances are the next three or four rallies will have more errors on his or her part. What is happening is this...
His conscience is being a drill sergeant. He is screaming his head off at the player telling him to stop screwing up! While he’s still screaming, he’s still playing tennis and so now he’s listening to his drill sergeant and trying to hit a first serve that’s over 100 mph! Talk about some serious multitasking! These conversations are negative and counter-productive.
Instead, to avoid this berating, he should acknowledge his mistake and calmly peacefully let it go. How? Take a breath. Concentrate more. Don’t correct his swing or positioning, just concentrate on what his doing--in this case hitting a tennis ball. I guarantee he will not flub his next few shots.
Same with baseball pitchers. You’ve seen the guys who miss a few strikes then start getting into their heads and swearing and cursing on the mound. What happens is the same, the drill sergeant gets talking and the concentration is out the window. This is when they give up homeruns and unintentional walks.
Master pitchers have learned to shrug off bad pitches and concentrate on the task they are there to complete. I’ve seen many games where a great pitcher has missed on one pitch and given up a homerun, then come back and shut the other team out for the remaining innings. Pitchers like these are masters not only at throwing the ball hard--but of concentration.
You cannot do everything perfectly.
If you get off track, take a day to breathe, look over your goals and then refocus your concentration. For many of us, fitness and health require a lifestyle change that creates LASTING habits! You’re bound to slip up once and a while, so don’t kill yourself.
Here’s a great story my coach, Nick, told me when I was struggling with being too hard on myself.
There was a young boy named Michael, about 10 years old, that Nick had been counseling for a short period of time. Michael was overweight and was having a tremendously difficult time in school. He had trouble with his math and was a level or two behind in reading. He just didn’t feel good about himself and the other kids were starting to pick on him because of his reading deficiencies and, of course, his weight.
Nick had met with Michael a few times and now the issue they were discussing was his performance at school. After pulling some teeth to get Michael to talk about his problems in school and with the other kids, Nick was unsure of how to proceed with the session. So he asked Michael a very blunt and straightforward question. "How do you felt about yourself?"
Michael responded with this, "I feel like a big fat failure."
"Whoa, whoa, hold on a second," Nick said, "What makes you feel like that?"
"I don’t know, I just am."
"Well Michael, why don’t you tell me about something that you really like."
Michael looked up to the ceiling. "I like animals!"
"And tell me, what’s your favorite animal?"
"The Cheetah!" Michael nearly jumped out of his seat.
"Great!" Nick matched his enthusiasm, "and tell me about the cheetah."
In double-time, Michael began to tell Nick all about the cheetah, how it walks, how it eats, how it sleeps, when it sleeps, again what it eats--to the point where a non-caring Nick would have kicked himself for asking this question at all.
When Michael seemed to be winding down, Nick gently interrupted.
"Wow, you certainly know a lot about the cheetah don’t you? You mentioned something that I want to talk about. You said that the cheetah eats zebras, right?"
"Yeah, and antelope, and..."
"Well, Michael, when the cheetah goes out and hunts, so you know how many times he gets the prey and can eat dinner?"
Michael thought for a minute then exclaimed, "All the time!"
Nick’s face became more serious, knowing Michael was wrong and he slowly gave Michael his lesson, "That’s not true, Michael. The cheetah is lucky if he gets to eat once or twice a week. He hunts many times and doesn’t catch a thing. Did you know that?"
"No, I didn’t"
"Michael, the Cheetah is a very special animal because it keeps trying all the time, day after day so it can eat. He may miss his dinner 4 or 5 times in a week. Now would you call the cheetah a big fat failure for not being successful every time?"
Michael got the lesson Nick was trying to teach him and started performing better in school.
We can’t be at our prime all the time, and when we aren’t we absolutely cannot punish ourselves for it. Be more like the Cheetah, go out everyday knowing that you are doing what you need to be successful.
If you fail, breathe, and come back more concentrated the next day. You will be a success, I’m sure of it!
How to be a Cheetah
Here are the tools that will allow you to tell your drill sergeant that he or she’s better off making sure we don’t forget our business appointments that interfering with our fitness and health successes!
Step One: When you start to hear the drill sergeant, listen to his speak for a short time. Listen to what he says. They will probably be similar to things like this, "You stupid..." or "I don’t believe you just..." or "Why can’t you ever keep a commitment for..." For this step, just be aware that this is happening so you can recognize it when it happens again.
Step Two: Tell your drill sergeant that you are thankful he is around. Seriously. Thank him for sharing his thoughts because this same drill sergeant is the one who gets you out of bed in the morning (he’s not all negative!).
Step Three: Take a few deep breaths.
Step Four: Ask your conscience to move on to the next thought. If the next thought is just as negative and just as degrading, repeat the four steps!
When you master this, you will be able to deal with your drill sergeant easily and quickly before you begin to start the self-doubt that can destroy your chances of reaching your ultimate fitness goals!
Sometimes we get down on ourselves.
Maybe we didn’t perform the way we wanted to at a presentation for work, didn’t do all the studying we could for an exam or review, needed more time and put out a product that was only good--not the best.
When this happens, most people (myself included!)tend to get a bit down on ourselves. We feel like we have failed our expectations and didn’t live up to our standards. And maybe this is true, maybe we could have taken some more time to prepare that PowerPoint for a presentation, studied a little bit harder or spent more quality time developing a killer product--all these, we could have done and the end result would have been better.
These are our lessons, the reason we have them is to grow. So let’s look at it that way... as growing experiences... and STOP BEING HARD ON YOURSELF!
Being hard on yourself will only bring you into a dark place where the only thing around is question marks about your potential success. What is going to happen to me? Who noticed that I messed up? Will I ever do what I want to do? Get out of the negative and your life will ease up, I promise.
This is no different with your fitness and health goals. If you become your own worst drill sergeant--screaming and shouting at your last mess up--you will not build the positive support within yourself to sustain an enlightened and lasting fitness and health program. I promise you this as well.
You can see how this affects professional athletes all the time. Watch tennis and take careful notice of how the players react to their own missed shots. If a player hits the ball into the net and reacts poorly, chances are the next three or four rallies will have more errors on his or her part. What is happening is this...
His conscience is being a drill sergeant. He is screaming his head off at the player telling him to stop screwing up! While he’s still screaming, he’s still playing tennis and so now he’s listening to his drill sergeant and trying to hit a first serve that’s over 100 mph! Talk about some serious multitasking! These conversations are negative and counter-productive.
Instead, to avoid this berating, he should acknowledge his mistake and calmly peacefully let it go. How? Take a breath. Concentrate more. Don’t correct his swing or positioning, just concentrate on what his doing--in this case hitting a tennis ball. I guarantee he will not flub his next few shots.
Same with baseball pitchers. You’ve seen the guys who miss a few strikes then start getting into their heads and swearing and cursing on the mound. What happens is the same, the drill sergeant gets talking and the concentration is out the window. This is when they give up homeruns and unintentional walks.
Master pitchers have learned to shrug off bad pitches and concentrate on the task they are there to complete. I’ve seen many games where a great pitcher has missed on one pitch and given up a homerun, then come back and shut the other team out for the remaining innings. Pitchers like these are masters not only at throwing the ball hard--but of concentration.
You cannot do everything perfectly.
If you get off track, take a day to breathe, look over your goals and then refocus your concentration. For many of us, fitness and health require a lifestyle change that creates LASTING habits! You’re bound to slip up once and a while, so don’t kill yourself.
Here’s a great story my coach, Nick, told me when I was struggling with being too hard on myself.
There was a young boy named Michael, about 10 years old, that Nick had been counseling for a short period of time. Michael was overweight and was having a tremendously difficult time in school. He had trouble with his math and was a level or two behind in reading. He just didn’t feel good about himself and the other kids were starting to pick on him because of his reading deficiencies and, of course, his weight.
Nick had met with Michael a few times and now the issue they were discussing was his performance at school. After pulling some teeth to get Michael to talk about his problems in school and with the other kids, Nick was unsure of how to proceed with the session. So he asked Michael a very blunt and straightforward question. "How do you felt about yourself?"
Michael responded with this, "I feel like a big fat failure."
"Whoa, whoa, hold on a second," Nick said, "What makes you feel like that?"
"I don’t know, I just am."
"Well Michael, why don’t you tell me about something that you really like."
Michael looked up to the ceiling. "I like animals!"
"And tell me, what’s your favorite animal?"
"The Cheetah!" Michael nearly jumped out of his seat.
"Great!" Nick matched his enthusiasm, "and tell me about the cheetah."
In double-time, Michael began to tell Nick all about the cheetah, how it walks, how it eats, how it sleeps, when it sleeps, again what it eats--to the point where a non-caring Nick would have kicked himself for asking this question at all.
When Michael seemed to be winding down, Nick gently interrupted.
"Wow, you certainly know a lot about the cheetah don’t you? You mentioned something that I want to talk about. You said that the cheetah eats zebras, right?"
"Yeah, and antelope, and..."
"Well, Michael, when the cheetah goes out and hunts, so you know how many times he gets the prey and can eat dinner?"
Michael thought for a minute then exclaimed, "All the time!"
Nick’s face became more serious, knowing Michael was wrong and he slowly gave Michael his lesson, "That’s not true, Michael. The cheetah is lucky if he gets to eat once or twice a week. He hunts many times and doesn’t catch a thing. Did you know that?"
"No, I didn’t"
"Michael, the Cheetah is a very special animal because it keeps trying all the time, day after day so it can eat. He may miss his dinner 4 or 5 times in a week. Now would you call the cheetah a big fat failure for not being successful every time?"
Michael got the lesson Nick was trying to teach him and started performing better in school.
We can’t be at our prime all the time, and when we aren’t we absolutely cannot punish ourselves for it. Be more like the Cheetah, go out everyday knowing that you are doing what you need to be successful.
If you fail, breathe, and come back more concentrated the next day. You will be a success, I’m sure of it!
How to be a Cheetah
Here are the tools that will allow you to tell your drill sergeant that he or she’s better off making sure we don’t forget our business appointments that interfering with our fitness and health successes!
Step One: When you start to hear the drill sergeant, listen to his speak for a short time. Listen to what he says. They will probably be similar to things like this, "You stupid..." or "I don’t believe you just..." or "Why can’t you ever keep a commitment for..." For this step, just be aware that this is happening so you can recognize it when it happens again.
Step Two: Tell your drill sergeant that you are thankful he is around. Seriously. Thank him for sharing his thoughts because this same drill sergeant is the one who gets you out of bed in the morning (he’s not all negative!).
Step Three: Take a few deep breaths.
Step Four: Ask your conscience to move on to the next thought. If the next thought is just as negative and just as degrading, repeat the four steps!
When you master this, you will be able to deal with your drill sergeant easily and quickly before you begin to start the self-doubt that can destroy your chances of reaching your ultimate fitness goals!
Thursday, August 25, 2005
BMI, the NFL and You
At the end of last week, Thomas Herrion, a lineman for the San Francisco 49ers died after a preseason NFL football game. He was 23 years old and 330 pounds. His Body Mass Index (normally below 30 or so for athletes) was 41. He was morbidly obese. The doctors say that arrhythmia (irregular heart beat) was the probable cause of his death.
I'm a football fan, so I watch the game all the time. For those of you who don't and only watch the Superbowl at a friend's party, it is not difficult to confirm that most NFL linemen are just plain fat.
What's scary is that if someone came to me for training and I measured their BMI and it was anywhere close to Herrion's, I would prescribe no more than 20-30 minutes of walking a day to start. Even if he was an NFL player. I would not even suggest he play in a pickup game of flag football. Regardless of how "fit" someone may be underneath their fat they are still carrying extra weight, fatty acids and probably excess glucose.
There's another sport where you'll find similar levels of obesity and here is the prognosis for those athletes as well from and article by Dr. Eric S. Freedland,
Do you know how much extra weight you are carrying? You could be in worse condition than some of these athletes because you do less activity than they do. If your BMI is around 30-35 and you don't do any physical activity, your health is being compromised tremendously. You practically have the same prognosis as the Sumo Wrestlers without the "after retirement." All those diseases and instances have started already and it is up to you to start working out to reverse them.
This might be the most incredible thing about exercise... you can reverse the decline of your health!
How can you calculate BMI? For someone who is not mathematically inclined, you can do this at our site! I've just added a page with a calculator and I think you should consider finding out just what your BMI is, because it can give you an idea of what you may need to do to help keep cardiovascular disease and other nasty aliments at bay.
If you find your BMI is over 30, do yourself a favor and consider going for a walk tonight. Just 20 minutes or so. Don't get too crazy. When you're walking think about how good it feels to be outside. Think about how the breeze brushes against your face and how the sounds of nature call to you.
When you get back, sit down and take a moment to scan your body and see how good it feels to get your heart moving and your body jump started.
After you do this for a few nights, I know you'll begin to enjoy it. Make it a habit and the quality of your life will dramatically increase. You'll have more energy, be more productive and be able to spend more time doing the things you want to do because you'll have a clearer mind!
So go calculate your BMI and see where you stand. http://www.yourlifestylefitness.com/bmi_calculator.shtml
Then regardless of the numbers, take a walk tonight anyway and enjoy the weather!
Best,
Kevin
I'm a football fan, so I watch the game all the time. For those of you who don't and only watch the Superbowl at a friend's party, it is not difficult to confirm that most NFL linemen are just plain fat.
What's scary is that if someone came to me for training and I measured their BMI and it was anywhere close to Herrion's, I would prescribe no more than 20-30 minutes of walking a day to start. Even if he was an NFL player. I would not even suggest he play in a pickup game of flag football. Regardless of how "fit" someone may be underneath their fat they are still carrying extra weight, fatty acids and probably excess glucose.
There's another sport where you'll find similar levels of obesity and here is the prognosis for those athletes as well from and article by Dr. Eric S. Freedland,
"Japanese sumo wrestlers are a good example of how exercise can only do so much for so long to offset the harmful effects of obesity. Competitive sumos carry most of their abdominal fat subcutaneously with relatively little visceral fat (which is more strongly associated with insulin resistance). They are able to maintain insulin sensitivity until after they retire when they develop large amounts of abdominal visceral fat, insulin resistance, type 2 diabetes, cardiovascular disease and premature death."Now let's step away from athletes for a moment. I've only used them to make a point.
Do you know how much extra weight you are carrying? You could be in worse condition than some of these athletes because you do less activity than they do. If your BMI is around 30-35 and you don't do any physical activity, your health is being compromised tremendously. You practically have the same prognosis as the Sumo Wrestlers without the "after retirement." All those diseases and instances have started already and it is up to you to start working out to reverse them.
This might be the most incredible thing about exercise... you can reverse the decline of your health!
How can you calculate BMI? For someone who is not mathematically inclined, you can do this at our site! I've just added a page with a calculator and I think you should consider finding out just what your BMI is, because it can give you an idea of what you may need to do to help keep cardiovascular disease and other nasty aliments at bay.
If you find your BMI is over 30, do yourself a favor and consider going for a walk tonight. Just 20 minutes or so. Don't get too crazy. When you're walking think about how good it feels to be outside. Think about how the breeze brushes against your face and how the sounds of nature call to you.
When you get back, sit down and take a moment to scan your body and see how good it feels to get your heart moving and your body jump started.
After you do this for a few nights, I know you'll begin to enjoy it. Make it a habit and the quality of your life will dramatically increase. You'll have more energy, be more productive and be able to spend more time doing the things you want to do because you'll have a clearer mind!
So go calculate your BMI and see where you stand. http://www.yourlifestylefitness.com/bmi_calculator.shtml
Then regardless of the numbers, take a walk tonight anyway and enjoy the weather!
Best,
Kevin
Thursday, August 11, 2005
Post Your Goals Everywhere!
Do You Know What's Keeping You From Your Fitness Goals?
Yes, I know this next newsletter was supposed to be about fluoride in your water... but I was away for a few days this week and really started thinking again about how important goal setting is.
I recently met a guy (who actually bought our old stove!) and was talking to him about goals and how you achieve what you set out to do... in the middle of our conversation, he invited me to look at his collage of goals.... and not only that... he began to tell me about the ones that he was moving toward every single day.
It is imperative to set goals. If you are not doing it... you are not succeeding. I can almost guarantee it.
The most prevalent cause of fitness failure may not be what you think it is. It has nothing to do with heredity, gender, attitude, laziness, motivation or the always-prevalent gimmick, quick-fix diet market.
Many strong-willed and positive thinking individuals have let their workout programs and health falter for long periods of time--gaining extra pounds, loosing muscle strength and sending their systems way out of balance.
Take a deep breath... this does not mean you are a failure! It only means you haven't used a system of goal setting that guarantees results every time you do it.
It doesn’t matter how motivated, energetic or gung-ho about an exercise or fitness program you are. If you neglect putting your goals on paper you will NEVER achieve success to the level that you deserve. Actually, let me reword that... if you neglect putting your goals EVERYWHERE--the refrigerator, the bathroom mirror, your dashboard--you will NEVER achieve the rewarding success of being healthy and fit for life.
When you have set an unwritten fitness goal, as many of us have in the past, generally what happens is a newly found energy and drive leads you through the first couple of weeks of energetic workouts and solid gains. This is a tremendous feeling and we embrace it with excitement. This energy is a powerful motivator during that time--it can make you get up off the couch when you are feeling lazy or convince you to get up an hour or so earlier for yoga or a run.
Unfortunately, as strong as that energy comes on, it drops off just as quickly. For most people, when that energy fades so does the frequency of workouts. This not only leads to failure to complete your unwritten goals, it also leads to self-doubt. After not living up to a commitment, people tend to be harder on themselves and give up making similar goals all together. I call this the New Year’s Resolution Syndrome. What’s the point in making a New Year’s Resolution if they never last until February?!
Posting your goals is an action that will serve as a reminder of the energy you had when you initially made them. When you are two months into a new fitness and health program and you feel too tired to go out and ride a bike, you can look at your goals and be reminded of how important those goals were to you then and how they are just as important now. Remembering why you posted them and bringing back that positive unstoppable energy is essential to your lasting fitness success.
I've practiced posting goals for a while now and demand that all my clients do the same. The results are staggering. People reach their goals and then they continue to use the system to keep succeeding. I'll tell you what, there is nothing like reaching a goal way before you thought you could do it. It is a fantastic feeling and gives you a positive energy that bursts out of your seams.
So think about writing down your goals and putting them in places where you can see them all the time. It will work. I promise you.
To Your Success,
Kevin
Yes, I know this next newsletter was supposed to be about fluoride in your water... but I was away for a few days this week and really started thinking again about how important goal setting is.
I recently met a guy (who actually bought our old stove!) and was talking to him about goals and how you achieve what you set out to do... in the middle of our conversation, he invited me to look at his collage of goals.... and not only that... he began to tell me about the ones that he was moving toward every single day.
It is imperative to set goals. If you are not doing it... you are not succeeding. I can almost guarantee it.
The most prevalent cause of fitness failure may not be what you think it is. It has nothing to do with heredity, gender, attitude, laziness, motivation or the always-prevalent gimmick, quick-fix diet market.
Many strong-willed and positive thinking individuals have let their workout programs and health falter for long periods of time--gaining extra pounds, loosing muscle strength and sending their systems way out of balance.
Take a deep breath... this does not mean you are a failure! It only means you haven't used a system of goal setting that guarantees results every time you do it.
It doesn’t matter how motivated, energetic or gung-ho about an exercise or fitness program you are. If you neglect putting your goals on paper you will NEVER achieve success to the level that you deserve. Actually, let me reword that... if you neglect putting your goals EVERYWHERE--the refrigerator, the bathroom mirror, your dashboard--you will NEVER achieve the rewarding success of being healthy and fit for life.
When you have set an unwritten fitness goal, as many of us have in the past, generally what happens is a newly found energy and drive leads you through the first couple of weeks of energetic workouts and solid gains. This is a tremendous feeling and we embrace it with excitement. This energy is a powerful motivator during that time--it can make you get up off the couch when you are feeling lazy or convince you to get up an hour or so earlier for yoga or a run.
Unfortunately, as strong as that energy comes on, it drops off just as quickly. For most people, when that energy fades so does the frequency of workouts. This not only leads to failure to complete your unwritten goals, it also leads to self-doubt. After not living up to a commitment, people tend to be harder on themselves and give up making similar goals all together. I call this the New Year’s Resolution Syndrome. What’s the point in making a New Year’s Resolution if they never last until February?!
Posting your goals is an action that will serve as a reminder of the energy you had when you initially made them. When you are two months into a new fitness and health program and you feel too tired to go out and ride a bike, you can look at your goals and be reminded of how important those goals were to you then and how they are just as important now. Remembering why you posted them and bringing back that positive unstoppable energy is essential to your lasting fitness success.
I've practiced posting goals for a while now and demand that all my clients do the same. The results are staggering. People reach their goals and then they continue to use the system to keep succeeding. I'll tell you what, there is nothing like reaching a goal way before you thought you could do it. It is a fantastic feeling and gives you a positive energy that bursts out of your seams.
So think about writing down your goals and putting them in places where you can see them all the time. It will work. I promise you.
To Your Success,
Kevin
Friday, July 29, 2005
Hardly a Nutrition Breakthrough...
Doctors Say Fruits and Veggies Might Be Good for You
About a week ago (7/20/2005), nutrition experts Alice H. Lichtenstein, DSc and Robert M. Russell, MD at Tufts published their results of a study in the JAMA that questioned the benefits of supplementation of nutrients as opposed to taking in natural and whole foods.
The results, as expected, said much of what I firmly believe in... you can't get the best nutrients from a dried plant or fruit or anything!
An article from www.medpagetoday.com tells about the study and reports, in a deadpan type of manner, the following brainbuster:
I'm not concerned that these doctors are studying the effects of supplementation. I'd like to applaud them for this. Many people need to be aware of over supplementation and also need to be told that a multivitamin doesn't exactly cut it.
I'm concerned that money is being spent incorrectly. I'm concerned that it took a study at Tufts (where researchers are paid handsomely) to decide that eating a banana might have more nutrient value than a banana pill where all the nutrients are stripped of water, enzymes and LIFE. This is pretty straightforward stuff as far as I'm concerned.
I’ve always believed the best way to optimum health is through fresh, natural and organic fruits and vegetables. Ask Dr. Jensen or Dr. Schultze, they've helped thousands of people HEAL THEMSELVES with juice supplementation over many decades.
When you juice a fruit or a vegetable, you've taken away the fiber and concentrated to nutrients and enzymes, which your body can assimilate immediately. In this pure form your body can take in 90-100% of the nutrients and it does this very fast.
With a dried pill, your body does not take in the nutrients in the same manner and many of this excess is passed off as waste... as evidenced by the fluorescent color of urine after taking most multivitamins.
What frightens me most is that the doctors, after coming to the conclusion about these supplements, are weak to suggest a solution because of a fear to put anyone's panties in a bundle.
To support the doctors, they do speak on how over supplementation could cause harm, which is certainly true. Though I, myself, would have liked to collect the big-stash grant money to come to this conclusion. Maybe I could have eaten 100 carrots a day, turned bright orange and said, "Look, there's certainly something happening here, it might be bad!" (Next line with hand held out: "Give me my money!)
Finally, like a swift kick in the butt, which may have negated all the somewhat good from above, the nutrition "experts" suggest that fluoride should be supplemented in a child's diet to halt tooth decay. I’ve never been big on suggesting that a poison like fluoride should be suggested for anyone to ingest. There are enough warnings and studies that show the dangerous effects of fluoride that I’m shocked these nutritionists have made such a blatantly dangerous recommendation.
That’s what I’ll talk about next week!
Stay on top of the curve,
Kevin
About a week ago (7/20/2005), nutrition experts Alice H. Lichtenstein, DSc and Robert M. Russell, MD at Tufts published their results of a study in the JAMA that questioned the benefits of supplementation of nutrients as opposed to taking in natural and whole foods.
The results, as expected, said much of what I firmly believe in... you can't get the best nutrients from a dried plant or fruit or anything!
An article from www.medpagetoday.com tells about the study and reports, in a deadpan type of manner, the following brainbuster:
"Essential nutrients that come from foods are better than pills from bottles, concluded nutrition researchers. Indications for supplements, they added, occupy a narrow niche."This study has two outcomes and one bone head suggestion: (1) That it is possible to over supplement, (2) That diets high in fruits and vegetables are better than a diet with supplements to prevent disease and (Bonehead suggestion) Fluoride should be supplemented in a child's diet. I'll start with the first two and then finish up with their poisonous script.
I'm not concerned that these doctors are studying the effects of supplementation. I'd like to applaud them for this. Many people need to be aware of over supplementation and also need to be told that a multivitamin doesn't exactly cut it.
I'm concerned that money is being spent incorrectly. I'm concerned that it took a study at Tufts (where researchers are paid handsomely) to decide that eating a banana might have more nutrient value than a banana pill where all the nutrients are stripped of water, enzymes and LIFE. This is pretty straightforward stuff as far as I'm concerned.
I’ve always believed the best way to optimum health is through fresh, natural and organic fruits and vegetables. Ask Dr. Jensen or Dr. Schultze, they've helped thousands of people HEAL THEMSELVES with juice supplementation over many decades.
When you juice a fruit or a vegetable, you've taken away the fiber and concentrated to nutrients and enzymes, which your body can assimilate immediately. In this pure form your body can take in 90-100% of the nutrients and it does this very fast.
With a dried pill, your body does not take in the nutrients in the same manner and many of this excess is passed off as waste... as evidenced by the fluorescent color of urine after taking most multivitamins.
What frightens me most is that the doctors, after coming to the conclusion about these supplements, are weak to suggest a solution because of a fear to put anyone's panties in a bundle.
"Our conclusion is based on the lack of a complete understanding of nutrient requirements and interactions, disappointing results of intervention studies with single nutrients or nutrient cocktails, and limited understanding of how the message would be interpreted with respect to dietary and lifestyle behaviors."That’s quite a non-committing statement. I don't understand what "limited understanding of how the message would be interpreted" means. Does this mean they are afraid to cause some waves in a big business... like the supplement business? I'd imagine this is part of it. These doctors are just as good as the protestors that go to the rally and cover their faces with bandanas. How can you believe so strongly about something and then cover face when you’re protesting your beliefs! It is an act of cowardice.
To support the doctors, they do speak on how over supplementation could cause harm, which is certainly true. Though I, myself, would have liked to collect the big-stash grant money to come to this conclusion. Maybe I could have eaten 100 carrots a day, turned bright orange and said, "Look, there's certainly something happening here, it might be bad!" (Next line with hand held out: "Give me my money!)
Finally, like a swift kick in the butt, which may have negated all the somewhat good from above, the nutrition "experts" suggest that fluoride should be supplemented in a child's diet to halt tooth decay. I’ve never been big on suggesting that a poison like fluoride should be suggested for anyone to ingest. There are enough warnings and studies that show the dangerous effects of fluoride that I’m shocked these nutritionists have made such a blatantly dangerous recommendation.
That’s what I’ll talk about next week!
Stay on top of the curve,
Kevin
Monday, July 25, 2005
Emergency Workout Kit
Create Your Own Emergency Workout Kit
I just finished reading "The Energy Addict" by Jon Gordon. This guy has a ton of energy! (You would hope so, right?) And not to mention it is a quick and easy read.
Jon goes around the country giving talks about how to bring more energy into your life and is pretty successful doing it. He's got Ken Blanchard on his side!
Anyway, one of his 101 tips on bringing more energy into your life really struck me as something that I'd like to tell other people about so they will always be prepared for an impromptu workout.
Jon carries around a bag in his car that he likes to call an "Energy Addict Kit." Inside are many different things that will help him through the day if he needs more energy. What I thought was fantastic is that two of the items are gym clothes and an extra pair of sneakers!
What a great idea! Anytime Jon feels like he needs to take a walk or a jog, or just workout for a half an hour, he's got the tools to do it. There are no more "I don't have my shoes" excuses with a kit like this. He can walk at lunchtime or take a diversion to a local park if he's stuck in traffic to workout until after rush hour. As a bonus, he can then enjoy the easy ride home!
I think putting one of these together will increase even my potential to squeeze in more quality workouts when I have some time to kill. I just got a new car and even before I put my jumper cables in the back I'm going to pack up my own kit so I'll always be prepared for a spontaneous workout!
I suggest you put one together as well so you don't have to stress about having an hour, but not having the gear.
Here are some of the other things you can carry in your bag of tricks:
You can put anything in there--just make sure it doesn't get too heavy!
Best,
Kevin
I just finished reading "The Energy Addict" by Jon Gordon. This guy has a ton of energy! (You would hope so, right?) And not to mention it is a quick and easy read.
Jon goes around the country giving talks about how to bring more energy into your life and is pretty successful doing it. He's got Ken Blanchard on his side!
Anyway, one of his 101 tips on bringing more energy into your life really struck me as something that I'd like to tell other people about so they will always be prepared for an impromptu workout.
Jon carries around a bag in his car that he likes to call an "Energy Addict Kit." Inside are many different things that will help him through the day if he needs more energy. What I thought was fantastic is that two of the items are gym clothes and an extra pair of sneakers!
What a great idea! Anytime Jon feels like he needs to take a walk or a jog, or just workout for a half an hour, he's got the tools to do it. There are no more "I don't have my shoes" excuses with a kit like this. He can walk at lunchtime or take a diversion to a local park if he's stuck in traffic to workout until after rush hour. As a bonus, he can then enjoy the easy ride home!
I think putting one of these together will increase even my potential to squeeze in more quality workouts when I have some time to kill. I just got a new car and even before I put my jumper cables in the back I'm going to pack up my own kit so I'll always be prepared for a spontaneous workout!
I suggest you put one together as well so you don't have to stress about having an hour, but not having the gear.
Here are some of the other things you can carry in your bag of tricks:
- A couple of bottles of water, in case you get thirsty.
- A book you are reading, when you need a break from work or play.
- A favorite CD.
- A Walkman.
- Your goals written on a sheet of paper.
You can put anything in there--just make sure it doesn't get too heavy!
Best,
Kevin
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