What is The Single Best Thing We Can Do for Our Health?
I thought it is time to re-post one of my favorite videos from 2017. I have been noticing a few too many excuses from certain people to get back in shape, so here it goes.
What is the single best thing you can do for your health? No doubt, preventative medicine is the best. It is the key to longevity and overall good health. Weighing less, drinking less, smoking less, control cholesterol and blood pressure are all part of that. So please do not minimize your efforts in any of these categories.
BUT, what comes 1st? Where do you get the best ROI - return on your investment - in terms of your health? Think about it…What improves your overall quality of life? Anybody?
Walk for 30 min a day! Not run a marathon or triathlon…JUST WALK FOR 30 MIN EVERY DAY.
It is one of the single most important thing you can do for your health. Most of our 24 hour day is spent sitting, driving, watching TV, sleeping and so forth.
Can you invest 30 min of that for your health?
Watch the Video Illustration below:
Do I need S M A R T Goals for my Health?
Short answer is most likely yes, it would make your life much easier. Whether you want to boost your activity levels or implement a new diet, setting SMART health goals can take you closer to success. SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound.
Change Is Hard - But Why?
We all know that change can be hard. Especially when it comes to transforming unhealthy habits into healthy ones. If it weren't, the chronic disease epidemic would be non-existent. We would all eat a nutrient-dense, whole-foods diet, get sufficient sleep, manage stress levels, and embrace other aspects of a healthy, primal lifestyle.
But, we as a population clearly don't do that. Only about 6% of American's actually follow these 5 basic, healthy habits:
A few Harvard researchers found that men who pursued these five low-risk lifestyle behaviors could add an average of 12 years to their lives; for women, that number jumped to 14.
Although there's a clear motivator to live a healthy life, many of us just don't do so. Why? Is there something fundamentally wrong with us that causes us to behave in ways that aren't in our best interests? Not at all. The fact is, we're not always ready to change and, even once we are, many of us don't know how to do it.
The change happens in multiple stages. At the beginning, most of us are not ready to take new actions. It's hard. It's inconvenient. It hurts. It feels different. We may feel doubtful or uncertain about whether we really need to change, we may not feel prepared, and we're not all that motivated to make any big shifts in our lifestyles. However, eventually, as we progress through the stages of change, that ambivalence dissolves. We make a decision and we feel motivated to follow through. Either because we had a talk with our children, we spoke to a good friend, we watched an interesting documentary, you name it. This is the stage where goal setting can help the most and it's a great time to try out the SMART methodology.
How to Set SMART Goals for Your Health
It matters how we define and articulate our goals to achieve them. The SMART methodology aims to help you establish and express your goals by ensuring that they're:
Specific means you've targeted a precise area for improvement.
Measurable means you can quantify and track your progress towards your goal. When setting your SMART goal, identify how you'll monitor your headway. Ask yourself: "How will I know when I have accomplished my goal?"
Relevant means it's a worthwhile goal that matches what you want from your life. The best goals align with your values, beliefs, desires, dreams and purpose.
Time-bound means that you're setting a deadline for your goal. Without a cutoff date for completion, you’re more likely to procrastinate. The examples above all include clear timelines that orient the goal in the present, not some distant time in the future.
FINAL THOUGHTS: Important to remember is that the SMART approach is not a perfect fit for everyone. Around 40 percent of people do great with having objective-oriented goals (like SMART goals). The remaining 60 percent would benefit from a more directional, less specific approach. Embrace SMART goals for your health journey. If you're ready to set SMART goals, consider reach out. We can offer you one-on-one support to create and sustain steady, and even dramatic, change in your life.
We Are All Unique
What works for you may not work for me. Keto (high-fat, low-carb) can work beautifully for some, but not for others.
Quick Explanation of the Three.
Carbohydrates are one of two primary energy sources for humans (the other is fat) and include sugars, starches, and cellulose. Carbs are present in both healthy foods, such as vegetables, fruits, and starchy tubers, and unhealthy foods, namely refined flour and sugar. The consumption of refined flour and sugar in excess is potentially harmful and could contribute to the development of many chronic diseases. On the other hand, eating small amounts of refined sugar now and then, ideally in foods such as dark chocolate and real ice cream, is not a problem unless you struggle with blood sugar issues or severe gut dysbiosis.
Next to carbs, dietary fats constitute a primary energy source for the body. They also help maintain healthy skin and hair, immune function, and temperature regulation and facilitate the absorption of fat-soluble vitamins. There are four classes of fats found in the human diet:
Dietary protein is not a significant energy source for the body but is essential for providing amino acids for many biological processes, including the assembly of enzymes and signaling molecules, the maintenance of skin and muscle, and for healthy growth and development.
Sources of complete protein include meat, poultry, fish, eggs, and dairy products.
Now How To Calculate Your Macros
First, start with the Carbs, then Protein, then fill in the rest with Fats.
Based on your health status, age, activity level, and other lifestyle factors, select one of the categories of carbohydrate intake:
Select the protein intake category that best fits your health status, activity level, and life stage. Meaning, a generally healthy person should aim for 10 to 20 percent of total calories, while someone who is trying to lose weight, correct blood sugar problems, or gain muscle mass could aim for 20 to 35 percent of total calories.
Example: If you are a man looking to lose weight, you may aim for 25 percent of calories as protein. Multiply your daily calorie intake, 2,500 calories, by 0.25 (625 protein calories). Then divide by four (as with carbs, there are four calories per gram of protein) to get your daily recommended protein intake, in this example, 156 grams.
3. Rest should be Fats
Once you've determined your ideal carb and protein intakes, fill in the remaining gap with fat. And there are nine calories in one gram of fat. Adjust the types of fats you're consuming based on your genetics and health status.
For the full article, in depth details, resources and references, go to Chris Kesser's website. Source - click here.
Declining muscle mass is part of aging, but you are not helpless to stop it.
Muscle aging may start at a relatively young age. By the time you’re in your 30s, age-related muscle loss (sarcopenia) may already have begun if you've neglected to take proactive steps to prevent it.
Your muscles help keep your metabolic system intact, and maintaining muscle mass helps protect you against metabolic and hormonal decline, obesity, diabetes, and cardiovascular disease.
With appropriate diet and exercise, especially strength training, you can avoid and even reverse age-related muscle loss.
We all know the saying, "Two things for certain in life are death and taxes"… but in fact we should add "losing muscle mass", too.
Age-related muscle loss, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures.
But just because you lose muscle mass does not mean it is gone forever. We can indeed increase muscle mass lost due to aging. It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.
One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.
The best way to build muscle mass, no matter your age, is resistance training or strength training or weight lifting. Make sure you gradually amp up your workout volume, weight, reps, and sets, as your strength and endurance improve. Always keep changing your routine. Add more weights, less reps or visa-versa. This constant challenging builds muscle and keeps you away from plateaus where you stop making gains.
Your diet also plays a role in building muscle mass. Use high quality proteins and fats. Minimize carbs. Animal sources (meat, eggs, and fish) are considered the best, as they provide the proper ratios of all the essential amino acids. You want to stay away from processed meat because of high levels of saturated fat and additives.
Insulin Resistance Promotes Muscle Wasting
First of all, it's important to realize that maintaining healthy insulin sensitivity is part and parcel of maintaining healthy muscle and avoiding sarcopenia. As you age, insulin no longer prevents your muscle from breaking down between meals and overnight as it normally does when you're young. The same phenomenon occurs when you're insulin resistant or diabetic.
The mechanism responsible for this is called mTOR (Mammalian Target of Rapamycin), which is part of the insulin pathway. This is why insulin sensitivity is essential for proper protein building in your muscle. In short, to build muscle, the mTOR mechanism must be activated. If your insulin receptors are insensitive, this cannot occur, and muscle wasting becomes inevitable. The mTOR mechanism can be activated through both diet and exercise.
Whey protein (watch out for inferior whey products!) is a highly beneficial dietary component as it not only increases GLP-1, a satiety peptide that promotes healthy insulin secretion and helps your insulin work more effectively - it also boosts human growth hormone (HGH). High-intensity interval exercises and intermittent fasting also promote HGH production in your body.
The triple combination of doing high intensity exercises while fasting and consuming high-quality whey protein 30 minutes after your workout is one potent strategy for preventing insulin resistance and muscle wasting.
Another lifestyle factor to consider is sensible sun exposure, as vitamin D is critically important for muscle function. (It's also essential for bone health, along with calcium and magnesium.) Vitamin D deficiency also raises your risk for insulin resistance and type 2 diabetes, regardless of your weight.
Building muscle is not all about strength. You also need power. Muscle power, how fast and efficiently you move, is more connected to the activities of daily living and physical function than muscular strength. A good way to improve overall muscle power is with your legs, since they are most responsible for mobility. Do quicker movements against resistance, like one's own body weight, can be an effective means of developing power.
To gain more muscle mass, older men need a structured and detailed fitness program. It should be tailored to the individual with the goals being progression and improvement. It should focus on individual elements like specific exercises, load, repetitions, and rest periods, and should challenge but not overwhelm. You don't want to be sore for 3 days!
Sarcopenia Is Not an Inevitable Fate
While muscle loss is a natural effect associated with aging, it’s not an inevitable fate. A healthy and active 60 year old can have the muscle mass of a 30-year old, while a sedentary middle-aged person who eats a primarily processed food diet and struggles with insulin resistance or diabetes may have the muscle quality of a 70-year old.
Remember, eating real, whole foods and staying active are key, as both will help prevent insulin resistance. In terms of staying active, avoid sitting as much as possible and be sure to engage in resistance exercises. A potent trifecta of strategies that will boost muscle growth is to do high intensity exercises while fasted, and then consume high-quality whey protein after your workout to give your muscles the nutrients they need to rebuild.
Sources: Harvard Health & Dr. Mercola
Sprinting is one of the essential elements to leading an optimally fit life. When I say sprinting, I mean brief, explosive all-out sprints.
They are the single best activity to promote rapid reduction of excess body fat, achieve fitness breakthroughs, flood the bloodstream with anti-aging hormones like testosterone and human growth hormone, and boost neuron function in the brain.
Sprinting is a powerful hormetic stressor - a short, natural fight or flight stimulation triggering that renewal signal that makes you more resilient not just for your next sprint workout, but for all other forms of life stress.
Improving your sprint game can help you make an assortment of breakthroughs, from fat loss to fitness peak performance in a variety of activities, and generally making you a more confident, energetic person.
When you conduct an all-out sprint, you’re asking your body to perform at a level of metabolic function some 30 times greater than your resting output. Numerous studies have shown that sprinting skyrockets growth hormone levels quickly and reliably and boosts protein synthesis (muscle building or toning) by 230 percent.
If you want to get into sprinting, let's connect and I'll help you figure it out. You don't have to be a super athlete, anybody can learn how to sprint.
Here a brief outline on how a sprint routine could look like:
Exercise Alone is Almost Useless for Weight Loss
Hear me out. The benefits of exercise are real. Don't get me wrong. While exercise can lead to modest weight loss, it can have a range of health benefits, including reducing blood pressure and triglycerides in your blood.
Exercise reduces the risk of Type 2 diabetes, stroke, and heart attack. A number of studies have also shown that people who exercise are at a lower risk of developing cognitive impairment from Alzheimer's and dementia. They also score higher on cognitive ability tests. If you've lost weight, exercise can also help weight maintenance when it's used along with watching calorie intake.
Very simplistically put, a pound of human fat represents about 3,500 calories. Therefore, cutting 500 calories per day, through diet or physical activity, can result in about a pound of weight loss per week. Now that's VERY simplistic. The human energy balance as "a dynamic and adaptable system", but when you alter one component, let's say cutting the number of calories you eat in a day to lose weight, doing more exercise than usual, it can set off a cascade of changes in the body that affect how many calories you use up and, in turn, your body-weight.
The 80/20 rule applies to exercise as much as it applies to many other things in live. Only about 20% of total energy expenditure come from exercise. Roughly 70% are used via basal metabolism - energy used for basic body functions at rest and about 10% are used to metabolize food. The rest, about 20%, is used up via physical activity. Which is not nothing, but it's definitely not a major part of weight loss.
Now, exercise can undermine weight loss in other subtle ways. How much you move is connected to how much you eat. Calories in and calories out are not independent of each other. If you exercise a lot, you might consume more calories than you burned off. Therefore, watch what you eat after an intensive workout. One slice of pizza could undo the calories burned in an hour's workout.
There may also be an upper limit of energy expenditure via exercise. After a certain amount of exercise, you might don't burn calories at the same rate anymore - total energy expenditure can eventually plateau.
One more thing…don't be fooled by the food & beverage industry. They keep telling us to "move more" while selling their sugar-loaded products. You just can't outrun a bad diet. We're losing the obesity battle because we're eating too much, and too much of the bad, processed stuff. Physical activity is vital to health, YES, but paying close attention to what you eat & drink IS MUCH more effective for losing weight.
As the article states: "But this focus on calories out, or the calories we can potentially burn in exercise, is an inadequate and a potentially dangerous approach, because it is liable to encourage people to ignore or underestimate the greater impact of energy-in, an obesity doctor and professor wrote in the journal Public Health Nutrition."
If you'd like to figure your challenges out, let's connect!
Article source - click here.
Want to work your shoulders, lats, legs and arms? Interested in a quick and intensive full-body workout without the drama? Want to dramatically improve your grip strength?
Here you go! 4 options for some fun workouts.
Get yourself a Steel Mace and work it.
If you like what you see - connect with us.
If you need help - connect with us.
If you want to figure your workout, nutrition or overall lifestyle out - connect with us.
Why should we drink plenty of water? How can water affect our bodies? Check the list below to find out what happens when you don't drink enough water - get dehydrated:
6 items that decrease as a result of dehydration
4 items increase as a result of dehydration
2 items are retained as a result of dehydration
How much water should you drink then? It all depends. Adequate hydration before, during, and after exercise is very important. Remember, the body cannot adapt to dehydration, which impairs every physiologic function. Some studies have shown that a fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels.
A good general guideline is: Sedentary men and women should consume on average 3.0 L (approximately 13 cups) and 2.2 L (approximately 9 cups) of water per day, respectively.
This is a generalized guideline and should be adjusted based on activity level.
If you're trying to lose weight, try to drink an additional 8 ounces of water for every 25 pounds carried above ideal weight.
Also, try to consume about 14 to 22 ounces of fluid 2 hours before exercise and drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise. And finally, if you work out hard, drink 16 to 24 ounces of fluid for every pound of body weight you lost after an exercise.
CARDIO - It's really good for You!
Why should you do some cardio-respiratory exercises every day? We all know or read somewhere that it is healthy for us. But do you really know why? And what is considered a good cardio workout? Below is a great list of reasons why you should do some cardio every day. 30 minutes to an hour of light cardio is recommended. Also check out the list of possible cardio exercises. Enjoy!
Reasons for Cardio-respiratory Exercise:
Types of Cardio - 30 to 60 min per day is ideal:
How to Train for Strength & Power
You got endless time in the gym to build large, bulging muscles? If not, you may want to try these 3 training methods next time you're at the gym, park or at the beach. It is possible to get strong without adding too much size.
Here are 3 ways to train your muscles to be functionally strong without the "Hulk-Effect" and bursting out of your favorite clothes.
1. Speed Strength Sets
Fast and powerful sets of exercises. Try cleans, overhead presses, squats, and deadlifts. Perform them as explosive as safely possible. This will maximize your movement economy, motor-unit recruitment and lactate threshold. It also contributes to the strength of those small but very useful muscles. Keep in mind to use heavier weights while making it safe to perform the movement as quickly as possible. It can get tricky so please start on the rather "too light" side. You can always add weight once your body is more comfortable with the exercise.
2. Complex Training
To be considered complex, try 4 to 10 different exercises, and complete 5 to 20 repetitions in a row with NO rest breaks in between. This way, you can combine strength with explosive movements, which in turn result in much greater rate of force development = Increased Overall Power!
You can try this with a barbell:
A plyometric exercise is any activity where a muscle is stretched rapidly followed immediately by a rapid shortening of that same muscle. Focus on moving your body through its full range of motion. Again, as fast as you safely can. Pay close attention to your form at all times. When the form goes, you should stop or you risk injury.
You can try:
You can do these three types of workouts several times per week, with at least 2 days between hard sessions. Always keep in mind that your fitness is built by maintaining a good balance between stress/workout and rest/recovery not by continuously having sore muscles.
Need some inspiration for a few Snow Action exercises?
Here you go:
We had a fantastic & intensive workout at the little grass park by Swamis beach. Super fun, amazing for core strength, overall fitness, cardio and balance. Come join us next time if you're around Encinitas - Swamis.
Great and intensive AM session at Swami's beach. I like hard 30 min workouts with my steel mace and kettle bell. Throw in some push-ups and squat exercises and you're having a full body workout, outdoors, while grounding and soaking up the happy vitamin D ;)
How do you workout? Leave a comment.
Quick, easy, intensive! This is a great alternative workout when you don't have a lot of time. Do this simple exercise twice a week, try 5 reps, then increase to 7-10.
Core, legs, arms, back...it's a great whole-body workout.
You probably loved being on the trampoline as a child, but do you know that it benefits adults, too? A simple trampoline workout, aka rebounding, has many great health benefits and it's so easy to do. Not much is needed. It's particularly beneficial for your lymphatic system.
The lymphatic system is part of the vascular system and an important part of the immune system, comprising a network of lymphatic vessels that carry a clear fluid called lymph directionally towards the heart. It is responsible for the removal of interstitial fluid from tissues. It absorbs and transports fatty acids and fats as chyle from the digestive system. It transports white blood cells to and from the lymph nodes into the bones.
Rebounding can burn more calories than walking or jogging. It can help strengthen your body while detoxifying the cells. Here a partial list of benefits of rebounding:
How to Choose a good Rebounder?
Don't go cheap because you'll get what you pay for. Cheaper rebounders tend to break or malfunction. Look for at least 30+ springs that taper at the end and look and feel very strong. Double springs add extra strength. You may want to look for a support bar if you're working on your balance or if you're a beginner.
Good luck and happy bouncing!
It doesn't take much, a bit of sand, a few rocks and a cowboy hat. That's it.
Happy beach workout. This simple workout helps your core, your lower extremity and your lower back, and some upper arms & chest.
How do you work out?
Leave a comment below. Thanks for connecting with us.
Yeah, we all know cardio is good for us, but we also know that we're not building muscle. If you are not using weights or doing strength training, you may be missing out on these awesome benefits:
If you are ever interested in getting back into shape, making changes to your current workout routine, or need some help figuring some health-related things out, contact us today.
High Intensity Circuit Training - HICT - is not a new concept, but it is increasing in attractiveness because of its effectiveness and practicality for a time-constrained civilization.
The mixture of aerobic and resistance training in a high-intensity, limited-rest design can deliver several health benefits in much less time than traditional programs. When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities. In simple terms, think push-ups, pull-ups, planks and so forth.
HICT can be a quick and efficient way to lose excess body weight and body fat. The built-in resistance training contributes significantly to the quantity of fat burned during a workout. Research has found that these metabolic benefits can be present for up to 72 hours after a high-intensity exercise bout has been completed.
There also may be a greater impact on subcutaneous fat loss with high-intensity intermittent circuit-style resistance training routines than with traditional steady state sustained-effort aerobic work or traditional resistance training. This is thought to be from the increased level of catecholamines and growth hormone found in the blood both during and after high-intensity resistance training exercise with shortened rest periods (<30 seconds).
If you're interested, connect with us and let's figure out a training that works for you.
Today's Monday morning workout at the park done a bit differently. We brought our latest fun-tool to work - the Steel Mace. This is a fantastic tool for:
Try it and let us know what you think.
Everything is connected. Humans are one amazing creation of interconnected organs, muscles, tendons, joints and so forth. Each part of the body is connected neurologically, chemically, mentally and physically. We have more specialists for all the separate parts of the body nowadays. Hand specialist, throat specialist, knee doctors, you name it. We are becoming more and more specialized, and in doing so, we have lost sight of what really makes people better. We have lost the holistic approach to health.
Our body is like a wheel with spokes. The spokes are the muscles and the core, whereas the rim is the spine. The software is the nervous system, digestive system and the hormonal system. On the other hand, the hardware is our physical body, which includes the muscles, tendons, ligaments, bones and cartilage.
We need to pay attention to this equation throughout life: Poor Quality Food + Poor Exercise Program = Poor Hardware
Therefore, we need to eat healthy, high-quality foods and workout appropriately.
This Primal Pattern Cert emphasized the importance of Base Conditioning. The seven primal movements (besides jogging & sprinting) are the base movements for most other activities and should be practiced and performed safely and often before moving on to more specialized exercises.
Stay healthy! Stay active.