Posts tagged fitness
Sometimes all it takes is one little spark to ignite a flame. It's the same way with getting started on a healthy lifestyle. One action step at a time. Picking out a specific action and making it a habit. Think about what you would like to change the most. -Your weight? -Your endurance? -Your strength? -Your eating habits? -Your energy level? What is one thing you can do this week to ignite that fire and start conquering your struggles? Here are 20 examples of what that one thing could be:
1. Get the junk food out of your house 2. Set an alarm and stand up for 5 minutes every hour 3. Avoid fast food this week 4. Eat one healthy meal today 5. Take a 10-minute walk 6. Use a foam roller for 10 minutes 7. Floss (it adds 6 years to your life) 8. Stretch for 10 minutes 9. No liquid calories today (soft drinks, alcohol, coffees, etc…) 10. Commit to one workout
11. Turn the TV off and go to bed an hour earlier 12. Take 10 minutes of absolute quiet by yourself to de-stress 13. Find someone who will keep you accountable (friend, trainer, group) 14. Go buy some new workout clothes or shoes 15. Write down your goals where you will see them daily 16. Rather than creating excuses for not getting healthy, create a plan 17. Start a sleep routine you will do every night 18. Eat a vegetable you've never tried this week 19. Take a picture of yourself and do your measurements so you can track the amazing results you are about to achieve 20. Cut ties with a negative person (AKA energy vampire) in your life The list could be thousands of things, but I want you to think of one specific thing you will commit to TODAY to take action on. Pick something you know you can do, keep at it until it becomes a habit, and then target your next goal.
Let's get this fire started.
Are you sitting down? I have some news for you. Stand up!
A recent study of older women (average age of 79) published in the American Journal of Epidemiology found that people who are sedentary have shorter life spans and are more likely to have high blood pressure, a history of chronic disease, lower physical performance scores, and are more likely to have experienced a fall in the past 12 months. The researchers found that the most sedentary women were biologically 8 years older than their actual age.
Another study in the same journal studied dementia risk in sedentary people. They studied people who were carriers of dementia markers and those who were not. The subjects with the markers for dementia developed dementia more often, but being sedentary greatly increased the risk of getting dementia for those who did not have the markers.
On a non-scientific note, I was talking to a physical therapist about the types of patients he sees. He said that 90% of what he sees is posture related ailments, the majority of them from sitting.
This is scary stuff! But it also means we can take control of our health by addressing the problem.
The first step is obvious- avoid sitting all day long! If you have a desk job this can be a challenge, but make it a priority to get up and stretch, walk around, etc… at least once an hour but the more often the better.
The second option is to address your desk area. There are stand up desks, adjustable desks that go from standing to sitting, sitting on and exercise ball, practicing good office ergonomics, etc…
The third thing to do is to address your posture. This might mean being more aware of your body position or doing more stretches and foam rolling to problem areas.
The fourth thing to look at is your leisure time activities. If you are sitting all day at work, then coming home and sitting on the couch or in front of a computer the remainder of the day that will catch up to you one day.
If you need more in depth instruction on some of these things or you would like someone to come speak at your office and address these topics, I highly recommend Dr. Nancy Harden from Flexibility For Life. I call her the Muscle Whisperer, she does pretty amazing work.
Did you know that now is when you see the most dramatic drop off in gym attendance every year? For whatever reason the third full week in February is when most resolutions are over.
If you have given up on the goals you have set for yourself, it’s not too late! There is plenty of 2017 to go, you just need to recalibrate.
Your first step is to find out what went wrong. Did you choose a goal that just sounded good, but not one you were committed to? Did you set too many goals? Did you have the right goal, but it turns out you hate working out?
It could be several different reasons why things did not work out. No pun intended.
Your second step is to figure out a new game plan. Don’t think about having to commit to the rest of the year. Set a goal for the next 4 weeks. As legendary SEAL Joe Maguire says, “Don’t look forward to the pain.” More on that in Friday’s e-mail.
Your third step is to figure out the most enjoyable way you could reach your goals. What types of exercise do you actually enjoy? Roller skating, yoga, swimming, hiking, lifting weights, shaking weights? Pick something you look forward to.
The fourth step is to do the same thing with food the next four weeks. Find some healthy foods that you like. They are out there I promise, you may have to do some experimenting. Or if you prefer you can start with the food first, then try the exercise in the fourth step.
Living a healthy lifestyle does not have to make you miserable. On the contrary it should make you feel energized and excited! You just have to find what works for you, even if it isn’t the typical “go to the gym, eat foods you hate but are super healthy, and look great but hate your life” tract that people get stuck on.
There is a phenomenon called information blindness that is caused by too much information. When people are faces with too much information, they just shut down and will now act.
Think about a restaurant with an overwhelming menu. What do you do? I just choose something that has a picture.
Or have you ever walked into a library or got onto Netflix with no idea what you wanted to choose? It can cause you to just give up.
Information blindness often happens with diet plans as well. People get presented with all the information for the whole plan up front, they get overwhelmed, and it paralyzes them. I've been there myself.
The idea behind the Lean and Clean Challenge is to give you the information slowly and help you build habits. All of the information is there for people who like a peak ahead, but it is not necessary.
Build the habit, make it stick, and then you will have it long term. There are still spots available if you want to join.
You can join here -->Lean and Clean Challenge
The challenge starts on Monday, February 20 and I would love for you to be a part of it. Join us today!
When I was 21 years old I was living in Dublin, Ireland. The last two weeks before I was about to go home, my older brother Tony flew over and we traveled along the coast of Ireland.
We had some awesome adventures and saw some great sights. One place stands out in particular for a not so good reason.
I got scabies from a hostel in Killarney located in County Kerry.
This was pre-internet in your pocket, so we based all of our decisions on one of those Fodor’s travel books. We would pick the cheapest hostel from the book and stay there.
It backfired on us, when I got scabies. If you want to horrify yourself, go look up what scabies are. Shudder…
So I have these super, itchy rashes on the inside of my arms and along my waistline. The best part of my day was when I got in the shower and burned the places with the hottest water I could find. Side note- that’s not what you are supposed to do.
I didn’t go to a doctor. Didn’t get any help. Just kept doing my quick fix of really hot showers that gave me temporary relief.
When I came back to the states, I finally went to the doctor. I got a prescription cream and it cleared it up almost immediately.
Pretty silly to wait that long when I could have gotten help huh?
People do the same thing every day with their body. They are not happy with how their body looks, feels, or performs but they will continue trying quick fixes.
Fad diets, the latest supplement regimen, or a couple of weeks of random workouts on their own. It’s ok to get help! This stuff is confusing and constantly changing, I feel your pain.
I get it, I did the same thing. I was embarrassed, I was broke, and I figured I could just deal with it.
It doesn’t have to be like that! There is no need to be embarrassed. I’ve been overweight and out of shape myself, don’t ever give up on yourself. We all started somewhere.
You don’t have to be rich to get in great shape. Want to hear some great news? Burpees don’t cost a thing! There are tons of free ways to get in shape. Eating healthy appears to cost more overall, but there are ways to eat good and not break the bank.
You don’t have to put up with feeling bad about you look. You don’t have to accept feeling tired all the time.
Life is too short to not be enjoyed to the fullest! And you can’t do that if you don’t feel good about how you look and feel.
If you have questions that I can help you with, please don’t hesitate to ask them. I’m always here to help.
Are you a planner? Do you have to have all your ducks in a row before you do anything?
I am married to one of those people. Thank goodness, because I am the exact opposite. Marriage is all about filling in each other’s gaps.
There is definitely a time to plan, get ready, and make sure you have all the bases covered. But it can also be a sticking point.
It becomes a sticking point if it keeps you from taking action. Do you know what science has determined to be the perfect time to start exercising? Now. Now is the best time.
I love this quote I heard from Tim Ferriss: “Don’t be afraid to attempt what you are not qualified to do.”
I also like this quote from Kamal Ravikant, investor and author, “If I only did things I was qualified for I’d be pushing a broom somewhere.”
-Do not be afraid to do your first 5K because you don’t think you are ready.
-Do not be afraid to start Adventure Boot Camp because you think it is too hard or you can’t keep up. Spoiler alert- it's not and you can.
-Do not hold yourself back from reaching your full potential because that lying voice in your head says you can’t.
Go all in this year, put yourself out there, and see what happens. It won’t be easy, it will hurt, but it will be worth it. Don’t go through another year with regrets.
This is the year and now is the time. Take that first step towards change and just keep stepping.
Happy 2017 to you!
I have a new goal in life. To become a master of the wok.
My wife got one for her birthday in September and it just sat there for a couple of months. Then one day I decided to put that baby to use. Heroes don’t always wear capes.
It took me an hour to cure that thing and get it into cooking shape. Woks are fancy like that. But it has been awesome!
I’m a changed man. I’m cutting up vegetables more, looking up recipes, trying new things. I even went into this Asian market that I pass by all the time, but never go in. Some really interesting things happening in there FYI.
My point in sharing this is that you need to find a way to get excited about healthy cooking, just like you do about exercising. A good way to jump start that is cooking using a new method (wok, grill, Crock Pot), trying new foods, eating the same foods with different spices, etc…
It is easy to get into an eating rut where you eat the same things all the time. Branch out and you will find yourself cooking more, spending less on eating out, and saving yourself a lot of unwanted calories.
2016 is almost over! How did this happen? I need to pay attention more.
Since the year is coming to a close, I wanted to give you a Cliff's Notes version of almost all of my advice. Do they still make Cliff's Notes by the way? If I had to boil it down to the 10 things you need the most, it would be this list.
Here is my suggestion for this list. Take a look at what you are doing now and add in one thing from this list. Start with the one that would be easiest for you to make a habit, then go from there. The New Year is coming, don't get caught up in the rush to change EVERYTHING about yourself in one week.
Here are the first 5 items on the list:
1. Just Eat Real Food
If you did nothing else on this list, you could cure a lot of problems if you just followed this one thing. Cutting processed and fast food out of your diet and eating things that come from the Earth is exactly what your body needs.
Crazy stat from Dr. Mark Hyman- There 600,000 processed food items in our environment. 80% of them contain added sugar.
More on sugar below.
2. Don't fear fat
Fat has a bad reputation because it is high in calories, but it is also very beneficial too. Food like fish, nuts, avocado, and coconut oil are all excellent examples of beneficial fats to have in your food plan.
Trans fats (man made fats) should be avoided at all opportunities. Shortening, fried foods, canned biscuits, margarine are all chock full of trans fats that will lower your good cholesterol and raise your bad cholesterol.
3. Shake the sugar habit
Sugar is absolutely killing America, especially our children. It is extremely addictive and has a vicious cycle that is very destructive to our bodies.
The end result? Your hormones get out of wack, you gain weight (among other side effects), and then you crave even more sugar!
Because of this threat, I even wrote a book about how to kick the the sugar habit. There was even research and stuff involved, it was like being back in school. I was proud of the end result though.
Fun fact- Having 1 soda per day increases a child's chances of becoming obese by 60%. And 90% of kids have at least 1 soda per day. That is a big reason experts are predicting that be 2050 obesity rates will sky rocket from 36% where we are now, to 50%.
4. Read the articles
If you read nothing else today, start reading your food labels. The package on the outside, is 100% marketing. The true story is told in the food label.
If nothing else, look at the first 3 ingredients (they are listed from the largest amount to the smallest). And if it has a bunch of stuff you don't recognize or can't pronounce, don't eat it.
5. Upgrade your carbs
Carbs have been demonized over the past few years. Carbs are not the devil. The simple starches (chips, fries, aka junk food) are the real problem and should be avoided for sure.
Whole grains, fruits, and vegetables are all excellent sources of carbohydrates. It all gets back to the first step we discussed. Eat carbs that are not processed.
One of the keys to life is surrounding yourself with people who make you better. One of the people in my life who makes me better is Dr. Patty Long.
Dr. Patty is one of those people who is so passionate about helping others that it makes me pick my game up. We were talking last week and she made an excellent point that I had not really thought about.
There is no cold and flu season.
Did that stop you in your tracks a little bit? It did to me too the first time I heard it, but then she explained what she meant.
The reason people get the cold and flu around this time of year is more based on habits, rather than a wave of magical disease floating in at the same time every year. This is the time of year when we invite disease in.
Less sleep, more stress, nutrition habits go out the window, exercise routines are put off, we are around large groups of people shaking hands, sick people come to work because they are saving their leave days for Christmas. If you were looking to get sick this would be a great way to go about it.
I want to encourage you to cold and flu proof yourself. Have fun during the holidays, but put your health first. Stay well rested, don’t sweat the small stuff, keep eating right and exercising, wash your hands, and quarantine that guy that comes to work sick every year!
And if you want much more in depth information and tips on how to truly improve your health, I want to invite you to Dr. Patty’s True Cellular Detox Seminar she is offering on Saturday December 10th at her office. It is absolutely free and will be especially helpful if you know something is wrong with your body, but traditional medicine has provided you with zero answers.