Here’s a little fun fact for you. The average Thanksgiving meal is 3,000 calories and 229 grams of fat. That nap you have to take afterwards is your body’s version of a medically induced coma. There is some damage repair needed.
Do you think that is an overstatement of what people take in? Check out the picture. Look familiar?
So where does the marathon come in? To run or walk a mile (doesn’t matter which, they burn the same amount of calories) burns about 100 calories on flat ground. So to burn those 3,000 calories you have to run the 26.2 miles that make up a marathon. Crazy huh?
You should enjoy the holiday and you don’t have to be the person eating leaves and drinking water to stay healthy.
My advice would be:
1. Pick out only the foods that you REALLY like. Have you ever found yourself eating something that isn’t that great, but because you got it you continue eating it? Me too. Stick to the things that are seasonal and you don’t have a chance to eat that often.
2. Enjoy the company around you while you are eating. Unless you are at the kiddie table still. Don’t just shovel your food in and grunt at everybody. Put your fork down between bites, drink plenty of water, actually enjoy your food, and don’t rush through the meal.
3. Get some exercise! Play some backyard football, hiking this time of year is beautiful, go for a walk, do a Turkey Trot, volunteer to carry that super heavy post-Thanksgiving trash to the curb.
4. Come to our Thanksgiving Day Boot Camp tomorrow! We have had people burn upwards of 1,000 calories in an hour clas before. Do that 3 times and you’re good to go Bring the whole family because men, women, and children are welcome to come. It will be from 830-930am at Weatherly Elementary School, all you need is a mat and some water.
I hope you have a blessed Thanksgiving. Thank you for reading!
I know it. You know it. Your kids really know it. You are going to slowly eat all of your children’s best Halloween candy when they aren’t looking.
This will go on until one day your kid will wake up to a bag of those orange and black candies, a Chick-O-Stick, and some UNICEF change. Happens every year.
So what’s a health conscious, candy stealing parent to do? First let’s pick out the top five Halloween candies and then make up some health benefits for the candy to make us feel better about eating them.
1. Snickers-Nougat improves backgammon performance by 74%
2. 3 Musketeers-3 times the health benefits of a single musketeer
3. Reese’s peanut butter cup-Peanut butter is better for you in chocolate cup form
4. Nerds-Pure sugar, but it is hard to get them stuck in your windpipe
5. Baby Ruth-Clears everybody out of the pool for you to swim laps
Next you need to make a list of exercises to match up with the candy. For instance:
1. Snickers-50 pushups
2. 3 Musketeers-30 burpees
3. Reese’s-50 squats
4. Nerds-100 jumping jacks
5. Baby Ruth-Run a half of a mile
Every time you eat one of the candies, you have to do what’s on the list for that candy. The benefits will be two-fold when you do this. Not only will you be getting in shape, but it will also make you think twice about stealing so much candy. Feel free to change the exercises and candies to fit your sweet tooth preference and fitness level.
You can get your kids involved as well. They get a certain amount of candy, then they have to earn additional candy with exercise or even chores. So glad my parents never thought of this stuff.
The most effective way to help your kids to be healthy, is to be healthy yourself. Not by talking about it, but by showing them with your actions every day that exercise and proper nutrition are a priority.
You know a key to life that is missing from a lot of our lives? Discipline. It is not a very common trait these days. It takes discipline to not go buy whatever you want whenever you want it (massive credit card debt), it takes discipline to raise kids right (troubled kids), it especially takes discipline to be healthy (obesity epidemic).
It is not easy to stay healthy these days. With people working more and more hours, fast food everywhere, 500 channels of TV to watch, etc… it takes time and effort to break through all that. I know a lot of people that are super disciplined in everything in their life, except their health.
I practice discipline every day in my workouts. I do 90% of my workouts in my garage by myself. The weights start getting really cold this time of year, tons of distractions, 100 other things I could be doing, but I get out there and get it done.
My wife can tell you, I am undisciplined in a lot of other things. My car is a WRECK, my home office is a WRECK, my face is HANDSOME, wait what? You have to take care of you first. If you let your health decline and get really sick, does a dirty house really matter that much?
Are you like that? Extremely disciplined in one area and terribly undisciplined in another? Well here are a few tips to help increase self discipline.
I can’t remember the last time I took a week off from working out when I wasn’t sick. I am absolutely driven (possibly addicted) to exercise. If I ever need a little inspiration I pick up a 50 pound dumbbell and remember I used to carry that weight on my body all day long when I was overweight. Never going back to being overweight is a huge motivator for me.
2. Realize you need it
I was faced with a dilemma yesterday. Eat the whole delicious Whitman sampler my wife brought home from work or half of it? Wait, you aren’t supposed to know about that part.
My real dilemma was what I should do for a workout in the 10 spare minutes I had yesterday. My solution was Tabatas.
Have you ever heard of them? They sound delicious don’t they? They are not so tasty, they are actually very challenging.
Tabatas are an exercise protocol discovered by a Japanese speed skating coach. He found a way to get his athletes in better shape in a very short period of time.
To do Tabatas you do an exercise as hard as you can for 20 seconds, rest 10 seconds, and repeat this for 8 total round. Doesn’t sound like much on paper, but this rest periods seem like they get shorter and shorter.
I would recommend you purchase a GymBoss or download the GymBoss app. The GymBoss will beep when it is time to rest and then again when it is time to go. This way you can maximize your efforts and not have to constantly look at your watch. The GymBoss app, has a built in Tabata timer as well.
In case you are curious, I chose bodyweight squats for the first round and then pushups for the next round. Another little tip for you, I don’t recommend trying to sign any important paperwork right after you complete a round of Tabata pushups. Just take my word for it, bad times.
There is a fitness business coach named Pat Rigsby who is a mentor of mine. One thing he constantly drives home is “You get paid for done.”
What he means is, you don’t get paid for ideas. You don’t make any money off of half finished books or thinking about starting up a new class. You get paid when the work is done.
His advice is to do something every day to get you closer to that goal. For me it would be write an article, put out a press release, finish that book (I’ve got a few in various stages), etc… Just take action, continue to take action, and get closer to your goal rather than spinning your wheels and being overwhelmed with the big goal.
So how can you apply this to fat loss and getting in shape? You don’t get in shape by having great intentions. You don’t lose fat by exercising for a week and then quitting for a month.
My advice to you would be very similar. Do something today that gets you closer to your goal.
-Start with one day of eating healthy foods that nourish your body
-Go for a walk
-Sign up for that class you have been waiting to take
-Plan your meals for the week
Pick out the one thing you will do to get closer to your goal and do it TODAY. You get results with done.
If you have been on the fence about doing boot camp, now is the perfect time of year to join. The weather is absolutely awesome right now and with the stress of the holidays coming up exercise is key.
We have a brand new Muffin Top Meltdown class starting on Monday October 22nd. Hope to see you there!
1. Avoiding genetically modified produce:
Look at the first digit on the food label. If it starts with the number 8, you don’t want it. That 8 means it has been genetically modified and you do not want that in your body.
2. The healthiest meal ever created:
Scientists in the UK created what they claim is thehealthiest meal ever made. What exactly would that meal consist of?
Smoked salmon terrine and a mixed leaf salad with an olive oil dressing
Chicken casserole with lentils and vegetables
Yogurt-based blancmange with walnuts and a sugar-free caramel sauce.
It all sounds pretty good to me, despite not knowing what a blancmange is. Sounds a little skin diseasey to me.
3. We eat out about half the time:
A study from 2010 found that Americans eat out 47.9% of the time. The USDA says that eating out will add an average of 134 extra calories into your diet. So eating out just once a week would add 2 pounds a week to your body in a year’s time. Doesn’t sound like much, but how many times a week are you eating out?
4. Stop calling yourself fat:
Researchers at the University of Arizona, Tucson found that repeatedly calling yourself fat has real life consequences. Lead researcher Analisa Arroya said, “We found that fat talk predicts changes in depression, body satisfaction, and perceived pressure to be thin across time.”
Stop the negative self talk, it is just making things worse!
5. Lift your mood without meds:
A study done in 1999 found that exercising 3 times a week for 45 minutes per session at a high to moderate intensity for 4 months was just as effective at treating depression as Zoloft. The exercise group did even better than the group that exercised AND took Zoloft.
For many of the women I train, pushups are their worst enemy. They are not shy about letting you know their dislike of them either. Just trust me on that one. The main reason people don’t like pushups is the same reason I don’t like fixing things. I’m not very good at it.
But they are one of the best exercises you can do for your entire body. Therefor, we do a lot of pushups in my boot camps. I often get asked about how to be able to do more pushups or move from doing pushups on the knees to pushups on toes.
I present to you the Grease the Groove technique. Terrible title, effective method. We will use it for pushups, but you can apply it to any exercise you want to get better at. Pullups, presses, burpees, etc… it will help you get better at all of them.
I learned the Grease the Groove (or what the cool kids call GTG) technique from a former Soviet Special Forces trainer named Pavel Tsatsouline. He had the revolutionary idea that if you want to get better at something, you should probably practice it. Weird huh? Here is the equation he came up with:
Specificity + frequent practice = success
So here is how to be able to do more pushups. First you need to know what the maximum number of pushups you can do is. For this example we will use 10 pushups. Several times a day you would drop down and knock out 4 pushups there, 5 pushups here. All throughout the day, but the key is to never get to the point where it is a struggle to do the pushups. You want to train as often as possible throughout the day, while still being as fresh as possible.
How about changing from knees to toes? You can still use the GTG method, but with a twist for the knee pushups. Because knee pushups do not properly mimic the toe pushups, you need to try something different. Switch from knee pushups to doing pushups at an angle. You could use a bench, a wall, etc… to practice your pushups. You can start at a 45 degree angle and start working your way down from there. Apply the same GTG technique with the angled pushups.
The basic premise is that you are strengthening the neural pathways through something called synaptic facilitation. Remember that, it might be on Final Jeopardy one day.
Big words aside, this is a straight forward and effective way to get better at something. Pick out an exercise you are weak in, apply the GTG for 6 weeks, and I bet you will get great results. After you set a new personal record, drop me a line and let me know!
We recently talked about the benefits of sprinting, now we will talk about how to actually go about adding sprints into your routine.
Variety of sprints
When people think about sprints, they picture people running. Running sprints is an awesome exercise, but not the only way. You can sprint using any cardiovascular exercise you can think of.
Here are few to choose from:
-biking (or stationary bike)
-arm crank ergometer
So even if you have bad knees, you can get the benefits of sprinting with one of these forms of cardiovascular exercise. If you find a steep enough hill, a fast walk may be your all out effort.
There are few things you have to be careful about when you begin a sprint training program.
1. Always warm-up thoroughly
Sprints place a large demand on your body and if you aren’t properly warmed up, you could easily get injured. Make sure you go through a full body warm p and that you break a light sweat before beginning.
2. Avoid doing too much, too soon
I recently went out and ran a bunch of sprints after not doing them for awhile. Feel free to do exactly that if you enjoy pain. And falling into chairs, instead of sitting in them. Slowly integrate sprints into your current program.
3. Listen to your body
If you feel sharp pains (not just the pain from sprinting) you need to stop and find out what is going on. Could be poor footwear, an injury, muscle imbalance, etc… You know when something is off with your body, you need to get it taken care of before continuing.
4. Give it a rest
You don’t want to sprint on back to back days. It’s like going to back to back Justin Bieber concerts. Yeah it is awesome, but human ears are not meant to handle the high pitched screams on back to back days. Sprinting is awesome too, but your body needs recuperation before sprinting again.
5. Doctor’s clearance
If you have any heart issues or other health problems that would be negatively effected by intense exercise, go to your doctor first. Boring advice, but can be life saving.
Adding sprints to your training
Choose your sprint exercise from the list above or whatever form of cardiovascular exercise you are doing now. You will be using something knows as Rate of Perceived Exertion (RPE). RPE is basically a scale from 1-10, with 1 being the absolute least taxing thing you could do and 10 being “I will die if I do this much longer”.
This is assuming you are a beginner at sprints. If you have more experience, you can increase the volume of the training. Where it says “resting”, that does not mean stop. If you are on a bike for instance, it just means you keep pedaling slowly.
Sprints for fat loss
Do 2 sprints at a 6-7 on the PRE scale for 30 seconds, resting 1 minute in between.
Next do 2 sprints at a 8-9 on the PRE scale for 30 seconds. Rest 2 minutes in between each sprint.
Finally do 1 all out sprint for as long as you can. If you make it to 30 seconds, you will be doing really well. This should be approaching that 10 on the PRE scale. Awful. Just in case you thought it might not be.
If you were performing sprints to get faster, you would increase the rest periods until you were fully recovered before starting the next sprint.
If you wan to get a day’s worth of work done in 4 minutes, this is your workout. All out effort (PRE of 10) for 20 seconds, rest 10 seconds, repeat for 8 total rounds. If you do this one correctly, you will be wiped out in 4 minutes. This will challenge you mentally as well as physically.
Somebody has to do something about this Usain Bolt guy, he’s dominating. Maybe it’s you? No, it’s not you sorry. But you can channel your inner Usain and get your bolt on. See what just happened there?
If you are the running type, the track is a great place to do a sprint workout. You don’t have to look at a watch, just run for distance.
400 meter sprints
Try this one for a tough, but efficient workout.
-Sprint 1 lap (on most tracks that is 400 meters), walk 1 lap. Repeat this pattern until you have sprinted 4 laps and walked 4 laps. Each lap you sprint should be the absolute fastest you can do it. Great fat burning and cardiovascular system challenge there.
100 meter sprints
If you are looking to improve your speed, try this workout. If the track is not marked, I would recommend you put up a cone to mark your distance. 100 meters is 1/4 of a lap.
-Sprint all out for 100 meters, finish walking the lap, sprint again when you get back around.
This is a good way to gradually build up to your top sprinting speed. You will do 30 slow reps (steps, pedals, strokes, etc…), then 30 medium reps, and then 30 all out reps. Upside, you will feel like a race car, going through it’s gears. Downside, you do have to have the ability to count to 30.
There are hundreds of different sprint workouts you can do, these are a tiny sample. Don’t get caught up in the details if they are overwhelming you. Just get out and do something as fast as you can! Whether it is running, spinning, cranking, swimming, or whatever it is you choose to do, it is exhilarating and exhausting in a good way. Your body fat will go down and your level of performance will go up. Go forth and sprint.
Not sure if you know this about me, but I’m not a big fan of running. Particularly, long distance running. The main reason? It hurts and I get bored. If I am going to run, I prefer to do sprints. It also hurts, but it is over much quicker and has some awesome benefits that long distance running does not.
Benefits of sprinting
1. Accelerated fat loss
You may burn more calories overall with running, but sprinting has been shown to burn more fat. A big part of this fat loss is caused by this fancy term, excess post-exercise oxygen consumption (EPOC). EPOC is the body’s way of getting things back to normal after you have wreaked havoc on it. This process takes an enormous amount of energy, which means you are burning calories even after the workout is over.
Some people call EPOC ”after burn “. I mainly just tell people it is Tupac’s little brother. Don’t worry, they don’t laugh either.
2. Legal drug use
If you keep up with sports, you have probably heard of illegal HGH (Human Growth Hormone) use amongst athletes. This is your chance to get some legally! HGH and testosterone are both produced during anaerobic exercises, such as sprints. These both help you restore muscle tissue and build lean muscle. Preserving tissue and building muscle are very important, particularly as we age.
3. Better race times
If you are a runner, you can really improve your race time by mixing sprints in. If you always train by running slow, guess what you will be? Slow right? Sprints will help increase your aerobic performance overall.
4. Shorter workouts
I touched on this earlier, but sprint workouts are over pretty quickly. If you are pressed for time, sprints are a great addition to your exercise routine.
5. Not as stressed
Cortisol is the stress hormone that goes up when you get stressed, either physically or psychologically. Continuous high cortisol levels can lead to belly fat storage, chronic inflammation, lowered bone density, and a host of other nasty things. Runners who do 45 minutes plus of cardio tend to have these high levels of cortisol. One way to explain the person who runs 60 miles a week, but still has a big belly.
Definitely not telling you to stop running. My goal is to get runners and non-runners alike to start sprinting. My next article will cover how to actually do different kinds of sprints.
FYI-sprints can be done by people with joint problems.
I am very excited to have a post today from a friend of mine, Dr. Patty Long. She owns and operates Long Chiropractic in Meridianville,AL. The thing I respect the most about Dr. Patty is her holistic approach to taking care of her patients. She makes sure all the wellness bases are covered with her patients, not just traditional chiropractic care.
This post will show you exactly what I mean.
The 5 Essentials to Maximized Living
As a health care provider, my intake paperwork asks all of our new patients what their health goals are and how they expect to achieve their goals. The majority of the answers usually entail “to be healthy” by “eating less,” “make that scale go down,” or “exercise more.” Granted all of these things are noble goals and steps toward being healthy, but none of them can stand alone. To truly have HEALTH, you have to strive for Maximized Living.
Maximized Living constitutes 5 Essentials of Health
1. Maximum Mindset:
You have to adopt a positive mindset, one of success. One of my mentors says it best when he says, “Quit your stinkin’ thinkin’.” Your mindset helps form your limiting beliefs. Examples of limiting beliefs would be:
“My parents had this disease, so I will, too.”
“I’m too old.”
“I can’t afford to eat right.”
“I hate to exercise.”
“I can’t look the way I want to.”
“I’ll never feel good again.”
Because your subconscious believes every word you say, you need to say only positive things to yourself. Speak positive affirmations daily, and have them include all areas of your life. Make them positive, detailed, personal, and specific. Rather than saying “I hate to exercise,” you can say “I thrive when I exercise because I feel strong, energetic, and healthy.” Squash your limiting beliefs by changing your words to ones that support you for who you are, “wonderfully and gloriously made.”
You also need to know your “why.” It is hard to stay motivated when you don’t know your reason to do things and make change. You need to know your compelling reason to take control of life in order to succeed. Simply wanting to look good is typically short lived, but wanting to have energy to participate in your kids lives takes your reasons outside of yourself. You are more likely to succeed when it isn’t about you and you alone.
Work on these principles and around the corner you will come face to face with your success.
2. Maximized Nerve Supply:
A good corrective care chiropractor can help maximize nerve supply!
Your nervous system controls every cell, tissue, and organ in your body. In order to have maximum nerve supply, you must realize that your health is dependent on the stability and function of your central nervous system. This intricate system is directly influenced by the position and integrity of the spine.
Your spine should have three perfect curves from the side and should be straight from front to back. Whenever the spine is in optimal position and alignment, the nervous system functions at a higher level because the spinal cord is encased by the vertebrae that make up the spine.
Spinal correction is necessary whenever there is abnormal positioning within the spine or abnormal/lack of movement in the spinal segments. When the spine is corrected, restoration of nerve function naturally follows. Spinal correction is not just about pain relief. There are far greater neurological effects, improved organ function, increased range of motion, improved performance, and a much improved ability to resist injury.
Your nervous system cannot be replaced! It is essential that you dedicate the time necessary to be certain that you are participating in your spinal health.
3. Maximized Quality Nutrition:
Nutrition fuels your body. It will either build the cells for improved function or cause inflammation and destruction of the cell. The old adage, “You are what you eat” has always held true.
Maximized Nutrition isn’t about the latest fad diet, but tried and true lifestyle changes regarding nutrition to obtain a lifetime of optimal health. It is important to realize that our busy, fast food lifestyles will not dictate a bright healthy future. Be committed to quality nutrition, and your cells will love you for it!
4. Maximized Oxygen and Lean Muscle:
Breathe! Exercise! This is the key to maximized oxygen and lean muscle. Activities such as Yoga help to oxygenate the tissue by teaching you how to breathe, an activity that we were much better at when we were young children than we are as adults.
As for exercise alone: I’m not talking about long, low-intensity workouts. All of the current research shows how high-intensity, short-duration exercise increases your growth hormone, testosterone, and beta endorphins, which turn your body in to a fat burning, muscle building machine. Want proof? Compare the physique of a long distance runner in the Olympics to the physique of a sprinter… need I say more?
Not to mention studies show that cancer CANNOT live in a well oxygenated environment, exercise is more effective for depression than anti-depressants, and people who exercise actually sleep better for a longer period of time, which allows for better healing.
Remember: Exercise isn’t a choice, it’s an essential for true health!
5. Minimized Toxins:
We live in a toxic world. There are so many areas in our lives where we are exposed to disease causing toxins, from our personal care products to our cleaning products, from medication to the food we eat. You will never be able to avoid 100% of the toxins you are exposed to, but knowing where to limit your exposure is the first step to true health and wellness. I teach classes on making your home a safe haven that provides detailed information on changes that can be made.
As for a detoxification, which everyone asks me about- If you are going to perform a specific detoxification program, the smartest thing to do is to focus on the cell. There are some very specific detoxification programs that you can participate in, but no two people are alike.
You may need to focus on a different area of detox than your friends, but everyone can benefit from a daily detox that is designed to enhance your body’s natural detoxification system and remove accumulated toxins from the body.
So, that’s it… the 5 Essentials for Maximized Living. May you incorporate each Essential to lead you into a life of quality and longevity. Should you have any questions, we are here to serve!
Yours in Health-
Dr. Patty Long, D.C.