Tuesday, August 30, 2011
New training site!
Friends, I just wanted you to know that I am on the staff at traineo as well as the other stuff I do. I'll be a writer and consultant for them. My first book with them should be out soon, so stay tuned!
Sunday, August 14, 2011
Are You Sleeping?
No, I'm not asking Brother John, I'm asking you! Do you sleep? Do you stay asleep? Sleep relies on so many factors. Here are a few:
-stress
-activity during the day
-disease
-hormones
-diet
-caffeine
Not sure what the problem is? Here are some solutions to start with:
-unplug all technological devices 60 minutes before shut eye
-meditate/pray before bed
-stop eating 2-3 hours before bed
-check hormone levels such as thyroid and ask for hormone meds if you need them!
-eat fresh foods and keep it light
-stop consuming caffeine (including chocolate) 6-8 hours before bed
-try taking melanin in the form of cherries (YUM)
-lie in savasana (corpse pose) 5 minutes before rolling in to sleep position.
AHHHHHH....rest!
-stress
-activity during the day
-disease
-hormones
-diet
-caffeine
Not sure what the problem is? Here are some solutions to start with:
-unplug all technological devices 60 minutes before shut eye
-meditate/pray before bed
-stop eating 2-3 hours before bed
-check hormone levels such as thyroid and ask for hormone meds if you need them!
-eat fresh foods and keep it light
-stop consuming caffeine (including chocolate) 6-8 hours before bed
-try taking melanin in the form of cherries (YUM)
-lie in savasana (corpse pose) 5 minutes before rolling in to sleep position.
AHHHHHH....rest!
Friday, July 15, 2011
Interval Training
Interval training is one of the best ways to increase cardiovascular endurance and strength. Using intervals will increase your threshold of training. So, to get to the next level (or, to just kick your butt in record time), try adding some intervals to your cardio routine. The most basic interval would be walk-run intervals. If you are usually a walker, try adding a run intervals, either in time (start with 30 second bursts), or distance (One city block at a time). To start this kind of interval, try the program outlined at www.coolrunning.com . The C25K app is also available on Iphone and will guide you through the process.
There are other types of intervals, as well. Do you want to be a swimmer? Start by using the kick board and add a lap of swimming every third lap. Want to challenge yourself on the bike? Try sprint intervals or higher intensity intervals. www.motiontraxx.com has music for bike interval training led by great spinning instructors. Follow the music, and you'll do automatic intervals at set times. Are you a runner and want to increase your strength and time? Short sprint intervals challenge the muscles from a different angle. If you are not ready to sprint, try intervals of a slightly higher rate. A Garmin watch or similar will have times and distances built in so that you can see what your rate is in any given time (www.garmin.com), or use a metronome or metronome app to challenge your pace. For example, if you notice you normally run at a BPM of 160, add some intervals of 180. Start with just 30 second intervals blocked with 3 minutes of your regular speed, and then increase the time of the interval slowly.
There are other types of intervals, as well. Do you want to be a swimmer? Start by using the kick board and add a lap of swimming every third lap. Want to challenge yourself on the bike? Try sprint intervals or higher intensity intervals. www.motiontraxx.com has music for bike interval training led by great spinning instructors. Follow the music, and you'll do automatic intervals at set times. Are you a runner and want to increase your strength and time? Short sprint intervals challenge the muscles from a different angle. If you are not ready to sprint, try intervals of a slightly higher rate. A Garmin watch or similar will have times and distances built in so that you can see what your rate is in any given time (www.garmin.com), or use a metronome or metronome app to challenge your pace. For example, if you notice you normally run at a BPM of 160, add some intervals of 180. Start with just 30 second intervals blocked with 3 minutes of your regular speed, and then increase the time of the interval slowly.
Thursday, July 14, 2011
Creating a Circuit
To make the most of your time to work out, try a circuit. Circuit training is cardio and strength training all in one, much of it with very high intensity, to get the most out of your workout. Set up a circuit that includes a cardio station ( a jump rope or trampoline, or even a running in place spot), a strength station (with weights or body-weight station), and a core-inspired station (a mat, ball, or bosu). Rotate between the stations 3 times, spending 2 minutes on each. As you get stronger, add more circuits. Your initial circuit will be a 20-25 minute workout, and you can keep adding to it for more time and intensity. With a larger circuit, add a 20-30 second recovery period in between, and you'll end up with a 30-45 minute full body cardio wear-me-out workout.
Here is an example of a beginning circuit:
Warm up with a march or step touch sequence for 2 minutes.
1. Run in place 2 minutes
2. Use a hand weight. Squat down to put it on the floor, Stand up, squat back down lift the weight (straight back, head up) up, straighten the legs, pull the weight above your head. Repeat for 2 minutes.
3. Pull your arms down as you lift one knee at a time, pulling the abdominals in and exhaling on each rep. Continue with one knee for one minute, and then the other knee for one minute.
Walk around for 20-30 seconds and start the process again.
Do the circuit 3 times.
The final walk should bring the heart rate down. Follow a stretch or yoga routine for 2-5 minutes, and you're done.
That's for starters. The possibilities are endless. You won't get bored, you can design it yourself, and you'll get in tremendous shape. Like a circuit? Do it every other day for a full body workout, or just a couple of times a week for a change to your routine. The body likes to be challenged with something new, and will thank you by changing it's shape for the better. You may also find some new muscles that haven't been challenged before. Bonus!
Here is an example of a beginning circuit:
Warm up with a march or step touch sequence for 2 minutes.
1. Run in place 2 minutes
2. Use a hand weight. Squat down to put it on the floor, Stand up, squat back down lift the weight (straight back, head up) up, straighten the legs, pull the weight above your head. Repeat for 2 minutes.
3. Pull your arms down as you lift one knee at a time, pulling the abdominals in and exhaling on each rep. Continue with one knee for one minute, and then the other knee for one minute.
Walk around for 20-30 seconds and start the process again.
Do the circuit 3 times.
The final walk should bring the heart rate down. Follow a stretch or yoga routine for 2-5 minutes, and you're done.
That's for starters. The possibilities are endless. You won't get bored, you can design it yourself, and you'll get in tremendous shape. Like a circuit? Do it every other day for a full body workout, or just a couple of times a week for a change to your routine. The body likes to be challenged with something new, and will thank you by changing it's shape for the better. You may also find some new muscles that haven't been challenged before. Bonus!
Sunday, May 22, 2011
Fat to Burn Fat
The macronutrient called "fat" comes in many varieties. Here is what they have in common: they are 9 calories per gram. They come in vegetable varieties, animal varieties, and yes, man-made varieties. So, what kind of fat burns fat?
Think of it this way. A fat in an animal has already gone through that animal's processes and has become fat cells within a body. How do you think your body sees something so fatty that it is predetermined as extra weight on another animal? These fats are called saturated fats. They are usually the artery-plugging type that don't do a whole lot for you. The exception would be fat from fish. These lean little plant eaters create more good-for-you fats that actually FIGHT the cholesterol from saturated fats! The fish oil goes under the same category as the vegetable oils, plus the benefit of Omega-3 fatty acids. Omega-3s are linked to a reduction in diabetes and heart disease.
Then, there are fats that come from vegetables: olives, avacados, grapeseeds, and flaxseeds. These fats are called unsaturated fats, and the body processes these fats very well. Monounsaturated fats, like olive oil, are the healthiest kinds of fats to drizzle over your food because they, like fish oils, attack bad fats that get stuck in the arteries. Now, keep the whole calorie thing in mind and DON'T over do it! Using a sprayer for oils can keep the amounts low while packing on flavor and getting the health benefits of the oil.
The other source of Omega-3? Good nuts. Enjoy a serving or two of RAW, UNSALTED walnuts or almonds every day for a serving of Omega-3 fatty acids, calcium, and vitamin D.
Now, for the ugly side of fats. It was discovered many years ago that in order to increase the shelf life of fast food and prepackaged food, that unsaturated fats can be given an extra hydrogen molecule. These would become man-made fats, called trans fats or partially-hydrogenated fats. This is NOT food, and the body does not see it as such. Any amount of partially-hydrogenated oil should be seen as the enemy and should be avoided. It causes immediate inflammation in the body because it is not recognized as a food, and it goes straight to the arteries. The body can not process or expel it because it is unrecognizable. Trans fats have become the bad guy to nutritionists and doctors, finally to lawmakers, and eventually to food manufacturers. Trans fats are actually illegal in some states. Fast food restaurants have gone back to natural oils, as have many pre packaged foods. There is no reason for partially hydrogenated anything to go in to your body. Consider it a poison and do not purchase any product with these. There are plenty of other options!
Poly and Mono UNsaturated fats=the good
Saturated fats=the bad
Partially hydrogenated ANYTHING=the UGLY
Think of it this way. A fat in an animal has already gone through that animal's processes and has become fat cells within a body. How do you think your body sees something so fatty that it is predetermined as extra weight on another animal? These fats are called saturated fats. They are usually the artery-plugging type that don't do a whole lot for you. The exception would be fat from fish. These lean little plant eaters create more good-for-you fats that actually FIGHT the cholesterol from saturated fats! The fish oil goes under the same category as the vegetable oils, plus the benefit of Omega-3 fatty acids. Omega-3s are linked to a reduction in diabetes and heart disease.
Then, there are fats that come from vegetables: olives, avacados, grapeseeds, and flaxseeds. These fats are called unsaturated fats, and the body processes these fats very well. Monounsaturated fats, like olive oil, are the healthiest kinds of fats to drizzle over your food because they, like fish oils, attack bad fats that get stuck in the arteries. Now, keep the whole calorie thing in mind and DON'T over do it! Using a sprayer for oils can keep the amounts low while packing on flavor and getting the health benefits of the oil.
The other source of Omega-3? Good nuts. Enjoy a serving or two of RAW, UNSALTED walnuts or almonds every day for a serving of Omega-3 fatty acids, calcium, and vitamin D.
Now, for the ugly side of fats. It was discovered many years ago that in order to increase the shelf life of fast food and prepackaged food, that unsaturated fats can be given an extra hydrogen molecule. These would become man-made fats, called trans fats or partially-hydrogenated fats. This is NOT food, and the body does not see it as such. Any amount of partially-hydrogenated oil should be seen as the enemy and should be avoided. It causes immediate inflammation in the body because it is not recognized as a food, and it goes straight to the arteries. The body can not process or expel it because it is unrecognizable. Trans fats have become the bad guy to nutritionists and doctors, finally to lawmakers, and eventually to food manufacturers. Trans fats are actually illegal in some states. Fast food restaurants have gone back to natural oils, as have many pre packaged foods. There is no reason for partially hydrogenated anything to go in to your body. Consider it a poison and do not purchase any product with these. There are plenty of other options!
Poly and Mono UNsaturated fats=the good
Saturated fats=the bad
Partially hydrogenated ANYTHING=the UGLY
Saturday, May 21, 2011
Finding My Center
I was going to post today on healthy and unhealthy fats. I hope to get to that later today or tomorrow. For right now, I am too angry to focus on anything but the absolute insanity of our Texas state legislators. How DARE they mess with kids and old people? How DARE we put up with it? While they give tax breaks to the wealthiest Texans and big oil, they are choosing to try to destroy public education, and send grandma out into the street.
I encourage everyone to know how their legislator voted. www.votesmart.org . Not only that, but we need to remember that at the next election time. Turn off the TV when the attack ads come on and remember the truth: that our legislators do not care about the future because they will be dead and gone. As long as the rich get richer, they could care less about your kids. And your grandma.
These people are obviously blinded by greed. They don't have to answer to their constituents, because they don't care how their constituents feel. I think the public has made it abundantly clear that this is not ok with us. But they have this attitude of being greater than us, and they have the overconfidence that they will be reelected, especially if there is an R after their names. Say NO. Voice your anger. Voice with your vote. Be diligent. Stick up for your kids and your grandma, because they won't.
I encourage everyone to know how their legislator voted. www.votesmart.org . Not only that, but we need to remember that at the next election time. Turn off the TV when the attack ads come on and remember the truth: that our legislators do not care about the future because they will be dead and gone. As long as the rich get richer, they could care less about your kids. And your grandma.
These people are obviously blinded by greed. They don't have to answer to their constituents, because they don't care how their constituents feel. I think the public has made it abundantly clear that this is not ok with us. But they have this attitude of being greater than us, and they have the overconfidence that they will be reelected, especially if there is an R after their names. Say NO. Voice your anger. Voice with your vote. Be diligent. Stick up for your kids and your grandma, because they won't.
Wednesday, May 18, 2011
Basic Nutrition Part 2: Protein
Protein gets a lot of buzz. It's the miracle food that builds muscle, right? Well, sort of. Proteins are a series of amino acids necessary for the body to build muscle and lean tissue. Proteins are incomplete, meaning some but not all of the necessary amino acids, in vegetables and whole grains. Proteins are complete in animal products and soy products. That is why soy is so valuable in a vegan or reduced animal diet plan. There are other ways to create whole proteins by combining incomplete ones, listed here http://www.bodyforlife2.com/incompletprotein.htm .
There are other ways of getting protein, like in a whey powder form. Just remember that more processed foods have less nutrients and more additives. OR, they could have dangerous additives, such as EAS Muscle Milk, which has had problems recently with large amounts of cadmium (a lethal metal substance) found in the drinks and powders.
Protein is great because it keeps the body satiated longer than most carbohydrates. The down side is that a lot of them have large amounts of fat, too. Some are healthy fats, which I will get to next time, but fats are very dense and can add calories quickly.
The healthiest animal sources of protein are poultry breast and low mercury fish (wild salmon, light tuna). The healthiest soy option would be tofu. Do not limit your diet to all protein, or even mostly protein because the body does not like to use protein for energy. So, if your diet is out of balance with protein taking too much of a lead, you may feel less energy to get the workout done. The other downside is that the kidneys and liver do not like too much protein. Extreme protein dieting can lead to ketosis, which is a serious kidney condition.
Of course, the other thing to remember is that any calorie the body doesn't need becomes fat. So, if you are ingesting a ton of protein and the body does not have any reason to build that much muscle or need those amino acids at that time, then fat stores will increase. Muscle is built from exercise, and no amount of ingested protein can change what your body wants to build.
There are other ways of getting protein, like in a whey powder form. Just remember that more processed foods have less nutrients and more additives. OR, they could have dangerous additives, such as EAS Muscle Milk, which has had problems recently with large amounts of cadmium (a lethal metal substance) found in the drinks and powders.
Protein is great because it keeps the body satiated longer than most carbohydrates. The down side is that a lot of them have large amounts of fat, too. Some are healthy fats, which I will get to next time, but fats are very dense and can add calories quickly.
The healthiest animal sources of protein are poultry breast and low mercury fish (wild salmon, light tuna). The healthiest soy option would be tofu. Do not limit your diet to all protein, or even mostly protein because the body does not like to use protein for energy. So, if your diet is out of balance with protein taking too much of a lead, you may feel less energy to get the workout done. The other downside is that the kidneys and liver do not like too much protein. Extreme protein dieting can lead to ketosis, which is a serious kidney condition.
Of course, the other thing to remember is that any calorie the body doesn't need becomes fat. So, if you are ingesting a ton of protein and the body does not have any reason to build that much muscle or need those amino acids at that time, then fat stores will increase. Muscle is built from exercise, and no amount of ingested protein can change what your body wants to build.
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