VooDoo Floss Compression Bands : Say bye-bye to aches & pains AND say hello to super-fast workout recovery

Every year, we spend approximately a bazillion dollars on all manner of treatments for pain in our necks, backs, feet, shoulders, etc.

Sadly, most of that pain is due to inactivity, poor posture, sitting too long in front of tvs & computer screens, poor training form, etc.

If only there was a way to quickly and inexpensively eliminate those aches and pains?

VooDoo Floss Bands

Way back in 2011, I saw the following Youtube video (with Dr. Kelly Starrett and uber-strong man Donny Thompson) highlighting the use of DISTRACTION and COMPRESSION to help repair shoulder dysfunction…which I happened to be suffering from at the time.

The very next day, I…

1. Ordered a pair of compression bands, and
2. Started rehabbing my bad shoulder with the distraction technique.

After 6 days…

1. My shoulder felt a LOT more stable and was noticeably less painful. I had also resumed resistance training with my focus on rehab.
2. The compression bands arrived in the mail.

After 2 days of compression & distraction rehab…I was able to press an 80 lb dumbbell overhead with ZERO pain in my formerly-bad shoulder.

In another week, my shoulder felt better than it had in a long, long, long time.

In the 5 years since then…Crossfit exploded in popularity…helping Dr. Starrett become THE mobility  & athletic performance guru…and compression bands became very popular amongst weightlifters, crossfitters, powerlifters AND physiotherapists.

Fast forward to today…and it’s just about time for compression bands (and associated rehabilitation techniques like Donnie Thompson’s distraction technique) to enter the mainstream.

Instead of spending big bucks on massage, chiropractic, physiotherapy, acupuncture, etc, it’s time for “normal” people to take advantage of this amazing rehab technique and…

• drop $25 on a pair of compression bands
• pony up another $40 on Kelly Starrett’s amazing book : Becoming a  Supple Leopard

For $65, you will be getting the knowledge and the gear required to keep your joints healthy, strong and pain-free.

And if you don’t want to drop the extra $$$ on Kelly’s book, I have sourced the best “how-to-use-compression bands-to-fix-my-busted-up-body” videos from the Youtubes. They are organized by joint/bodypart.

Note: If you follow the above links (and make a purchase), Rogue fitness will give me 5% of the purchase price as a finder’s fee. It won’t cost you any extra and the dough will go straight into my daughter’s education fund.

If you have any questions about the rehab techniques, feel free to hit me up on Twitter or Facebook

Wrist / Forearms

Elbow

 

Shoulder

 

 

Hip / Thigh

Knee

 

Calves

Ankle

Feet

 

 

Pre-Workout Caffeine to Get Stronger, Faster, Bigger and More Powerful

A new study published in the Journal of Strength & Conditioning Research indicates that the immediate ingestion of caffeine (6 mg·kg⁻¹ body weight) prior to resistance training:

1. Reduces the level of muscle fatigue and,
2. Preserves leg power throughout the training session,
3. With zero increase in muscle damage

Which is awesome if you are interested in getting stronger, faster, bigger and/or more powerful.

In the study, six male handball athletes ingested placebo (PLA) or caffeine (CAF) (6 mg·kg⁻¹ body mass) capsules on 2 different occasions. Sixty minutes after ingestion of the capsules, serum CAF levels were evaluated.

Thereafter, all participants performed a protocol of vertical jumps (VJs). The protocol consisted of 4 sets of 30 seconds of continuous VJs with 60 seconds of recovery between sets.

Blood lactate (LAC) and creatine kinase (CK) levels were determined before and after the protocol.

We found significant differences in serum CAF levels between PLA (0.09 ± 0.18 µg·ml⁻¹) vs. CAF (6.59 ± 4.44 µg·ml⁻¹) (p < 0.001).

Caffeine elicited a 5.23% (p≤ 0.05) improvement in the leg power compared with PLA. The CAF trial displayed higher LAC (p ≤ 0.05) compared with PLA (6.26 ± 2.01 vs. 4.39 ± 2.42 mmol·L⁻¹, respectively) after protocol of VJs, whereas no difference in CK was observed between trials (p > 0.05).

These results indicate that immediate ingestion of CAF (6 mg·kg⁻¹ body weight) can reduce the level of muscle fatigue and preserve leg power during the test, possibly resulting in increase in LAC. There was no increase in muscle damage, which indicates that immediate administration of (6 mg·kg⁻¹ body weight) CAF is safe. Thus, nutritional interventions with CAF could help athletes withstand a greater physiological overload during high-intensity training sessions.

The results of this study would be applicable to sports and activities that require repetitive leg power.

What does this mean to you?

• To properly follow the protocol used in the study, you need to ingest 6mg of caffeine per 1kg of body weight ( 2.72mg per 1lb of bodyweight)
• There is approximately 100mg of caffeine in 1 cup of coffee
• Which means that a 150lb trainee would need to drink 408mg or 4 cups of coffee before training….probably not the best idea if you don’t want to spend your workout in the bathroom.
• The same caffeine-math applies to tea, Red Bull, 5 Hour Extra Strength Energy Shot (the strongest energy drink with 242mg of caffeine), etc..

As a result, you are going to need to purchase some caffeine pills if you want to take advantage of this caffeinated training boost.

And of course, not everyone’s GI tract is going to do well with all that caffeine.

BUT…if your gut is okay with a big dose of caffeine AND you’re looking to break through a training plateau, supplementing with caffeine immediately pre-workout could be exactly what you’re looking for.

NOTE: If you try this caffeine protocol, I would love to hear how it works for you. Feel free to contact me on Twitter or Facebook.

Reference

• Journal of Strength & Conditioning Research – Caffeine Attenuates Decreases in Leg Power Without Increased Muscle Damage
• Exercise Better with Coffee
• Green Coffee Bean Extract for Weight Loss
• Reduce Blood Pressure & Lose Weight with Green Coffee Bean Extract
• Green Coffee Bean Extract & Weight Loss
• Does Coffee Make You Fat?
• mmmmm Coffee
• Caffeine for Weight Loss

A Cheap and Effective Diet to Lose Weight Quickly

Recently, one of my clients asked me to assist one of her friends who:

1. needed to lose weight quickly (in order to be eligible for surgery)
2. was low on funds

Normally, my training clients are fairly well off, so the diets I usually recommend are loaded with fresh fruits & veg, natural (not factory farmed) meat, healthy oils and a variety of health, performance & weight-loss supplements.

With constraints on time and money, I turned to my good friends…dietary fiber and butyrate.

For those of you that don’t know, butyrate is created as fiber is fermented in your gut. And in addition to a LOT of health benefits generated by this fiber/butyrate process, eating a high fiber/butyrate diet results in:

• A feeling of fullness
• A natural reduction in caloric consumption
• An improvement in insulin sensitivity
• Weight loss

So here’s what we did

Client Info:

• 297 lb female
• Hypertension
• Exercise limitations
• No known food allergies or other food constraints
• Needs to lose weight asap to be eligible for a required surgery
• No extra income for personal training, supplements, etc

Exercise Plan

Due to her medical issue, the only exercise I could recommend is a daily walking routine (10,000+ steps) and mobility/flexibility training in the evening before bed

Overall Diet Theory

• Low cost
• High fiber & butyrate
• Boring & predictable – making meal prep simple and reducting opportunities to “accidentally” cheat
• Low time commitment – which is always a bonus

For Breakfast….EVERY day

Oatmeal Custard…..mmmmmmmm good

• Oatmeal – 1 cup dry large flakes
• Water – 2 cups
• 1 XL egg

Recipe here

Optional Toppings

• Peanut butter & banana – 1 tbsp PB max
• Raisins & cinnamon – 2 tbsp raisins max
• Brown sugar & vanilla – 2 tbsp sugar max
• Frozen berries – big handful
• Chocolate chips – small handful max

Mix and match toppings as your heart desires…while keeping quantities in line

For Lunch & Dinner….EVERY day

Rice & Lentil Pilaf

This recipe makes enough food for both lunch and dinner combined.

• 2 cups of dry rice, barley, quinoa, buckwheat, etc
• 1 cups of lentils (I prefer the French or Puy lentils…great taste)
• Chopped garlic, onion & spices (to your taste)
• 1-2 tbsp butter (grass-fed if possible) – added after cooking
• Ajvar sauce (or similar flavorful sauce) to taste – added after cooking

 

To drink throughout the day

• Water (at least 8 glasses)
• Tea and/or coffee – no sugar or dairy (herbal tea counts as 1 glass of water – coffee & tea count as 1/2 a glass of water)

Results

• After 4 weeks, she has lost 18 lbs…from 297 to 279.
• The first week, she lost only 2 lbs. Not sure why, but after the first week, the weight loss has been consistent from week to week.
• She was a “little bit” gassy for the first two weeks, but that side-effect has resolved itself
• Similarly, her trips to the bathroom have become healthier

• Her appetite, especially at night when she is relaxing, is nothing compared to how it used to be. She has always been a late-night snacker.
• She also told me that she thinks her allergies & her skin are much improved since starting the diet.

And while we can’t quantify anything other than the weight loss, none of her observations sound unrealistic…but as a science nerd, I am still going to take them with a grain of salt.

So there you go…A Cheap and Effective Diet to Lose Weight Quickly

 

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As well, you also get access to the series of Supplement Reports that I am publishing this year.

Max Benefit – Min Time Workout #2

Question #1 : Do you want to be healthier, fitter, leaner, sexier, etc?

Question #2 : Are you insanely busy?

If you answered yes to both questions, have I got good news for you.

Today’s post is the second in a series of mini-workouts designed to:

• improve fitness,
• improve health,
• burn fat,
• build functional strength,
• improve energy system function,
• improve muscular endurance,
• improve speed endurance
• AND save you time.

Each post in the series will consist of a single mini-workout.

All of these mini-workout posts will be catalogued together to allow you to mix & match to create your own custom plan. Here’s the first workout if you missed it.

Without any further ado, here is….

Exercises

• Bulgarian Split Squats – modifying the weight (bodyweight, vest, dumbbells, barbell, kettlebells, resistance bands) as your strength & endurance allows.

In the latter part of the workout, after you have ditched all of the external weight (barbell etc), you may find that you are unable to complete full range of motion lifts. If that is the case, you have a few options

1. Shift your weight backwards onto your heels. This will spare your quads & load up your hips…which are more endurance friendly
2. Shorten your range of motion. This will reduce your workload while still frying your quads

• Alternating Shoulder Presses – modify weight used to suit your strength/fitness level

• Band Overhead Pull Aparts – modify resistance band used to suit your strength/fitness level

Set/Rep Scheme

• Alternate exercises (Bulgarian Left Leg/Shoulder Press/Bulgarian Right Leg/Band Pull-Aparts/etc…)
• 1st Set – 20 reps, 2nd Set – 19 reps, 3rd Set – 18 reps….all the way down to 10 reps (Total of 11 sets)

Speed of Execution

Perform reps as fast as possible…with good form

Rest

Minimize reps between exercises – zero rest between sets is the goal

How to keep improving with this workout

The design of this mini-workout allows you to keep improving as you choose harder versions of the exercises and/or perform them faster and/or reduce the amount of rest between exercises

The Workout

• Bulgarians – Left Leg – 20 reps
• Alternating Shoulder Pressess – 20 reps
• Bulgarians – Right Leg – 20 reps
• Overhead Pull-Aparts – 20 reps

• Bulgarians – Left Leg – 19 reps
• Alternating Shoulder Pressess – 19 reps
• Bulgarians – Right Leg – 19 reps
• Overhead Pull-Aparts – 19 reps

• Bulgarians – Left Leg – 18 reps
• Alternating Shoulder Pressess – 18 reps
• Bulgarians – Right Leg – 18 reps
• Overhead Pull-Aparts – 18 reps

• Bulgarians – Left Leg – 17 reps
• Alternating Shoulder Pressess – 17 reps
• Bulgarians – Right Leg – 17 reps
• Overhead Pull-Aparts – 17 reps

• Bulgarians – Left Leg – 16 reps
• Alternating Shoulder Pressess – 16 reps
• Bulgarians – Right Leg – 16 reps
• Overhead Pull-Aparts – 16 reps

• Bulgarians – Left Leg – 15 reps
• Alternating Shoulder Pressess – 15 reps
• Bulgarians – Right Leg – 15 reps
• Overhead Pull-Aparts – 15 reps

• Bulgarians – Left Leg – 14 reps
• Alternating Shoulder Pressess – 14 reps
• Bulgarians – Right Leg – 14 reps
• Overhead Pull-Aparts – 14 reps

• Bulgarians – Left Leg – 13 reps
• Alternating Shoulder Pressess – 13 reps
• Bulgarians – Right Leg – 13 reps
• Overhead Pull-Aparts – 13 reps

• Bulgarians – Left Leg – 12 reps
• Alternating Shoulder Pressess – 12 reps
• Bulgarians – Right Leg – 12 reps
• Overhead Pull-Aparts – 12 reps

• Bulgarians – Left Leg – 11 reps
• Alternating Shoulder Pressess – 11 reps
• Bulgarians – Right Leg – 11 reps
• Overhead Pull-Aparts – 11 reps

• Bulgarians – Left Leg – 10 reps
• Alternating Shoulder Pressess – 10 reps
• Bulgarians – Right Leg – 10 reps
• Overhead Pull-Aparts – 10 reps

That’s it for today. As I add new Max Benefit – Min Time workouts, I will include a link to a index page which will list all of workouts in one place.

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

Max Benefit – Min Time Workout #1

Question #1 : Want to be healthier, fitter, leaner, sexier, etc?

Question #2 : Are you insanely busy?

If you answered yes to both questions, have I got good news for you.

Starting today, I am going to start posting a series of mini-workouts designed to:

• improve fitness,
• improve health,
• burn fat,
• build functional strength,
• improve energy system function,
• improve muscular endurance,
• improve speed endurance
• AND save you time.

Each post will consist of a single mini-workout. All of these mini-workout posts will be catalogued together to allow you to mix & match to create your own custom plan.

Here we go with…

Exercises

• Push-ups – modifying the angle of your body to suit your strength/fitness level (feet elevated, flat on floor, hands on bench, hands on counter, leaning against wall, etc)

• Bodyweight Squats – modifying depth of squat to suit your strength/fitness level (ass to the grass, parallel to floor, 1/2 squat, 1/4 squat, etc)

Set/Rep Scheme

• Alternate exercises (push-ups/squats/push-ups/etc…)
• 1st Set – 20 reps, 2nd Set – 19 reps, 3rd Set – 18 reps….all the way down to 10 reps (Total of 11 sets)

Speed of Execution

Perform reps as fast as possible…with good form

Rest

Minimize reps between exercises – zero rest between sets is the goal

How to keep improving with this workout

The design of this mini-workout allows you to keep improving as you choose harder versions of the exercises and/or perform them faster and/or reduce the amount of rest between exercises

The Workout

• Push-ups – 20 reps
• Bodyweight Squats – 20 reps
• Push-ups – 19 reps
• Bodyweight Squats – 19 reps
• Push-ups – 18 reps
• Bodyweight Squats – 18 reps
• Push-ups – 17 reps
• Bodyweight Squats – 17 reps
• Push-ups – 16 reps
• Bodyweight Squats – 16 reps
• Push-ups – 15 reps
• Bodyweight Squats – 15 reps
• Push-ups – 14 reps
• Bodyweight Squats – 14 reps
• Push-ups – 13 reps
• Bodyweight Squats – 13 reps
• Push-ups – 12 reps
• Bodyweight Squats – 12 reps
• Push-ups – 11 reps
• Bodyweight Squats – 11 reps
• Push-ups – 10 reps
• Bodyweight Squats – 10 reps

 

That’s it for today. As I add new Max Benefit – Min Time workouts, I will include a link to a index page which will list all of workouts in one place.

 

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

 

Obesity in Canada

Yesterday, the Canadian Standing Senate Committee on Social Affairs, Science and Technology released their report on the state of obesity in Canada.

Included in that report is a series of 21 recommendations.

As a health/fitness/politics junkie, this report is like catnip to me, so I was pretty eager to get my grubby little paws on a copy.

Let’s take a look inside….

The Cost of Obesity in Canada

The committee’s findings show the vast scope of this epidemic:

• Each year 48,000 to 66,000 Canadians die from conditions linked to excess weight;
• Nearly two thirds of adults and one third of children are obese or overweight; and
• Obesity costs Canada between $4.6 billion and $7.1 billion annually in health care and lost productivity

In short: Canada’s obesity problem is way too big to be ignored

How did this happen???

1. Nutrition

In terms of eating habits, the committee was told that since the 1980s, Canadians have decreased their intake of high fat foods and increased intakes of fruits and vegetables, as recommended by the food guide. However, consumption of processed, ready-to-eat and snack foods have shown the largest increase over this period.

Over this period of time (80s – present), a review of Canada’s food guide reveals that Canadians have been told to switch…

• from a diet of a modest number of daily servings reflecting a balance of whole foods
• to a low fat diet that permits significantly more servings per day, a large proportion of which should be grain products, or carbohydrates.

The committee was told that, as a result, the food guide may be recommending a diet that is nutritionally insufficient with respect to vitamins D and E, potassium and choline and that only by eating artificially fortified and highly-processed cereals can the diet provide adequate levels of calcium, iron and vitamin B12

• According to 2012 data only 40% of Canadians are eating even the lower recommended number of fruit and vegetables per day, 5 servings.
• The food guide recommends that adults should be consuming closer to 10 servings of fruits and vegetables each day.

At the same time, Manuel Arango, of the Heart and Stroke Foundation of Canada, indicated that as much as 62% of the Canadian diet can be categorized as highly-processed, a percentage that has been rising in recent decades at the expense of whole foods.

As a consequence of the increased intake of highly processed foods, sugar consumption has increased dramatically from 4 pounds annually per person 200 years ago to 151 pounds annually per person today.

The overwhelming consensus among witnesses with respect to food consumption trends was that the consequence of Health Canada’s evolving food guide and the increasing variety and availability of processed and ready-to-eat foods has been a pronounced decrease in consumption of whole foods and alarming increase in the consumption of ultra-processed foods.

As a result, Canadians are eating too much calorie-rich and nutrient-poor food.

In short: Canadians eat too much processed food and not enough real food. 

2. Physical Activity (or lack thereof)

Regarding physical activity, the committee heard that the participation rate in organized sport among Canadians has not declined in recent decades, and may have increased. However, several witnesses emphasized that although participation in such activities is encouraged, it does not by itself ensure that Canadians, especially children, are getting sufficient exercise.

They described how many of these activities include a significant amount of sedentary time and that they tend to lead people into thinking that they are doing more than enough to be considered as being physically active. Members heard, for example, sports such as hockey, soccer or basketball include a lot of instruction time outside of games, and a lot of bench time during games, when participants are idle.

More importantly, several witnesses suggested that it is the decline in active, free play among children and a decline in the activities of daily living among adults that have primarily contributed to an overall decrease in physical activity.

In 2011 the Canadian Society for Exercise Physiology  developed separate, evidence-based physical activity guidelines for four age-groups; children, adolescents, adults and seniors.

The physical activity guidelines recommend:

• 180 minutes per day for toddlers and pre-schoolers,
• 60 minutes a day for children and youth up to 17 years of age,
• 150 minutes per week for adults aged 18-64 years including some bone and muscle strengthening exercises,
• and similar guidance for seniors over 65 years with exercises aimed at improving balance and reducing the risk of falls.

In addition the guidelines recommend that:

• children under four not be sedentary for more than one hour at a time.
• Children and youth are advised to limit screen time to no more than two hours per day while limiting sedentary behaviour, indoor activities and motorized transport.

Unfortunately, a minority of Canadians are meeting these goals.

Although 50% of Canadians believe they meet the physical activity guidelines when asked, in fact, when objectively measured, only 15% of adults are actually getting the recommended 150 minutes of physical activity per week.

On average, Canadian adults obtain only 12 minutes of moderate to vigorous exercise per day.

Similarly, children and youth are largely failing to meet the recommended 60 minutes of daily exercise. According to Elio Antunes, President of ParticipACTION, less than 9% of children and youth are sufficiently active, and the proportion of active kids decreases with age.

The committee was told that only 7% of 5-11 years olds meet the physical activity guidelines and this proportion drops to only 4% for adolescents.

With respect to the sedentary guidelines, the committee heard that less than 15% of 3-4 year olds and only 24% of 5-17 year olds are meeting the recommendations.

In fact, members were told that children and youth are spending 38 to 42 hours per week in front of television, desktops, laptops, ipads and smartphones.

In short:  While we think we have increased our rates of physical activity via structured exercise (sports leagues, gym memberships, personal trainers, etc), we haven’t….our rates of daily physical activity continue to drop while our rates of sitting on our butts staring at screens have continued to rise.

To make it even worse, we are setting up our kids to be even lazier than we are.

So….what are we going to do about it???

In the discussions of what we can do to reverse the trend of obesity in Canada, participants kept coming back to Canada’s anti-smoking strategy.

Despite the obvious distinction that smoking is a completely unnecessary practice while eating is essential, witnesses noted several lessons that we have learned from the anti-smoking campaign:

1. the anti-smoking strategy employed several different approaches implemented by different levels of government.
2. the evidence-base of the negative health consequences had to be elucidated and presented clearly to Canadians.
3. the strategy had to bring about a societal change in terms of how smoking was viewed.
4. the change in behaviour would take time.
5. the strategy would not be popular with the industry.
6. and finally, the federal government provided the leadership for a pan-Canadian approach.

In their comparison of the anti-smoking strategy to any anti-obesity strategy, witnesses continued to emphasize the need for a comprehensive, health-in-all-policies, whole-of-society approach.

The committee was told that policies, wherever possible, should encourage or facilitate the pursuit of healthy lifestyles. In this regard, witnesses suggested that a health lens, should be applied to a range of policy development, across departments and across all levels of government. An effective all-of government platform would encourage the development of provincial and regional initiatives that promote healthy lifestyles. As such, the committee would like to see the federal government take aggressive measures to help Canadians achieve and maintain healthy weights.

In short:  While Canada’s successful anti-smoking strategy can serve as an effective model, we have to remember that obesity is a much more complex problem and as such requires a more comprehensive solution.

In that spirit, the “Obesity in Canada” Committee has come up with 21 suggestions for reversing Canada’s obesity problem.

Here’s the list….

Recommendation 1

The committee recommends that the federal government, in partnership with the provinces and territories and in consultation with a wide range of stakeholders, create and implement a National Campaign to Combat Obesity which includes goals, timelines and annual progress reports.

@healthhabits says:  This is exactly the kind of thing government should be good at. Bringing all sorts of disparate stakeholders together to work together towards a common goal. IMHO, this is a necessary step.

Recommendation 2

The committee recommends that the federal government:

• Immediately conduct a thorough assessment of the prohibition on advertising food to children in Quebec; and,
• Design and implement a prohibition on the advertising of foods and beverages to children based on that assessment.

@healthhabits says:  Quebec has had a prohibition on the advertising of all food and beverages to children under the age of 13 under its Consumer Protection Act11 for many years. Studying the effectiveness of this program to determine if it should be rolled out nationwide makes sense to me.

Recommendation 3

The committee recommends that the federal government:

• Assess the options for taxation levers with a view to implementing a new tax on sugar-sweetened as well as artificially-sweetened beverages; and,
• Conduct a study, and report back to this committee by December 2016, on potential means of increasing the affordability of healthy foods including, but not limited to, the role of marketing boards, food subsidies and the removal or reduction of existing taxes.

@healthhabits says:  Skip the study and just go ahead and slap a tax on sugar-sweetened as well as artificially-sweetened beverages AND take ALL of that money and use it to subsidize un-processed (aka real) food

Recommendation 4

The committee further recommends that the Indigenous and Northern Affairs Canada immediately:

• Address the recommendations made by the Auditor General with respect to the Nutrition North program and report back to this committee on its progress by December 2016

@healthhabits says:  Northern communities are much worse off in terms of overall nutrition and the cost of nutritious food in particular. Canada’s north is one giant food desert. As such, it may require special (aka expensive) intervention.

Recommendation 5

The committee further recommends that the federal government conduct assessments of the Children’s Fitness Tax Credit, the Working Income Tax Benefit and the Universal Child Care Benefit with a view to determining how fiscal measures could be used to help Canadians of lower socio-economic status, including our Aboriginal population, choose healthy lifestyle options.

@healthhabits says:  Skip the assessment, ditch the tax credits. They are designed to reward the well off & ignore the poor…which is just plain stupid as the poor are the ones driving Canada’s obesity epidemic. If we want to save healthcare & improve economic productivity, any physical activity incentives need to be directed primarily at the poor & secondarily at more affluent Canadians.

Recommendation 6

The committee recommends that the Minister of Health immediately undertake a complete revision of Canada’s food guide in order that it better reflect the current state of scientific evidence. The revised food guide must:

• Be evidence-based;
• Apply meal-based rather than nutrient-based principles;
• Effectively and prominently describe the benefits of fresh, whole foods compared to refined grains, ready-to-eat meals and processed foods; and,
• Make strong statements about restricting consumption of highly processed foods.

@healthhabits says:  All of these four recommendations sound great. 

Recommendation 7

The committee further recommends that the Minister of Health revise the food guide on the guidance of an advisory body which:

• Comprises experts in relevant areas of study, including but not limited to nutrition, medicine, metabolism, biochemistry, and biology; and,
• Does not include representatives of the food or agriculture industries.

@healthhabits says:  Agree 100%. Economic bias should not be allowed in Canada’s Food Guide…even if food lobbyists support an MPs re-election campaign.

Recommendation 8

The committee therefore recommends that the Minister of Health prohibit the use of partially hydrogenated oils, to minimize trans fat content in food, unless specifically permitted by regulation.

@healthhabits says:  Agree 100%

Recommendation 9

The committee further recommends that the Minister of Health:

• Reassess the daily value applied to total carbohydrates based on emerging evidence regarding dietary fat and the fat promoting nature of carbohydrates;
• Ensure that the regulatory proposals for serving size have addressed all of the concerns raised by stakeholders during public consultation, and,
• Require that the daily intake value for protein be included in the Nutrition Facts table.

@healthhabits says:  Every few years, nutrition experts flip-flop their positions on the relative healthfullness of the different macronutrients. One decade, we are supposed to avoid fat…then it’s carbs…then it’s “too much” protein, then we’re back to fats…and so on…

My suggestion is to avoid making blanket statements on the healthfullness (or lack thereof) of any macronutrient.

There is nothing wrong with eating fat or carbs or protein.

The problems start when people:

• start eating excessive quantities of overall calories
• demonize a single macronutrient and replace it with a highly-processed substitution
• choose poor quality highly-processed food over real food – fruit, veg, seeds, meat, etc.

With all of this said, I think that the consumer needs as much info about the quality of the food they are eating AND the gov’t can help them by requiring a total nutritional profile of every food product be made available on the company’s website

Recommendation 10

The committee further recommends that the Minister of Health assess whether sugar and starch should be combined under the heading of total carbohydrate within the Nutrition Facts table and report back to this committee by December 2016.

@healthhabits says:  Give us sugar totals, starch totals AND total carb totals.

Recommendation 11

The committee therefore recommends that the Minister of Health implement strict limits on the use of permitted health claims and nutrient content claims based on a measure of a food’s energy density relative to its total nutrient content.

@healthhabits says:  Agree 100%. I would also require any nutritional claims require scientific proof. Links to that science should be available from the products page on the company website. Make a claim…back it up.

Recommendation 12

The committee therefore recommends that the Minister of Health:

• Immediately undertake a review of front-of-package labelling approaches that have been developed in other jurisdictions and identify the most effective one;
• Report back to this committee on the results of the review by December 2016;
• Amend the food regulations to mandate the use of the identified front-of-package approach on those foods that are required to display a Nutrition Facts table; and,
• Encourage the use of this labelling scheme by food retailers and food service establishments on items not required to display a Nutrition Facts table.

@healthhabits says:  If you sell food in a package, you should be required to have a Nutrition Facts table as part of the packaging. As well, a website url pointing to a page with more complete nutrition info about the product should be included as well.

Recommendation 13

The committee therefore recommends that the Minister of Health encourage nutrition labelling on menus and menu boards in food service establishments.

@healthhabits says:  This is a little vague. How about something more specific like…calories, macronutrients, allergens listed in small print on the menu AND a more thorough nutritional analysis for each item on a separate booklet…and on their website as well.

Recommendation 14

The committee therefore recommends that the federal government increase funding to ParticipACTION to a level sufficient for the organization to:

• Proceed with Active Canada 20/20; and
• Become the national voice for Canada’s physical activity messaging.

@healthhabits says:  Based upon what I have seen from ParticipACTION in the past few years, I am not sure if giving them more money is the best idea. 

It may be simpler and more effective for Health Canada to hire the same PR flacks that put together Canada’s anti-smoking campaign and get them to focus on a “exercise more : play more : move more” style of message.

I’m not sure why we need ParticipACTION’s added layer of bureaucracy.

Why not…

• hold a public contest for ad/pr/marketing firms to come up with their best message to get Canadian’s active again
• have Canadians vote via the contest’s website/FB page/Twitter/etc
• award the winner the contract
• promote the heck out of the programs via internet, tv, radio and print.

And while we’re at it, why don’t we throw out a request to Canadian celebrities & athletes asking them to donate their time to film some short PSAs to add to the Health Canada Youtube channel.

Of course, I could be completely wrong about the fine folks who work for ParticipACTION. They may have exactly the kind of expertise to organize the kind of program needed to get Canadians active again.

Recommendation 15

The committee further recommends that the Minister of Health and the Minister of Sport and Persons with Disabilities together use the recently established National Health and Fitness Day to promote the Canadian Physical Activity Guidelines.

@healthhabits says:  I didn’t even know there was a National Health & Fitness Day. I guess that’s why they need the promotion.

Recommendation 16

The committee further recommends that the Public Health Agency of Canada provide sustained or bridged funding for pilot projects that have been assessed as effective.

@healthhabits says:  Hmmmmmmm who’s making the assessments? And what happens when they haven’t be PROVEN effective after a year or two of government $$$$ in their bank accounts?

Recommendation 17

The committee further recommends that the Minister of Health in discussion with provincial and territorial counterparts as well as non-governmental organizations already engaged in these initiatives:

• Encourage improved training for physicians regarding diet and physical activity; • Promote the use of physician counselling, including the use of prescriptions for exercise;
• Bridge the gap between exercise professionals and the medical community by preparing and promoting qualified exercise professionals as a valuable part of the healthcare system and healthcare team;
• Address vulnerable populations, such as Canadians of lower socio-economic status including Canada’s Aboriginal population, and pregnant women;
• Advocate for childcare facility and school programs related to breakfast and lunch programs, improved physical education, physical activity and nutrition literacy courses; and,
• Engage provincial governments in discussions about infrastructure requirements for communities that encourage active transportation and active play.

@healthhabits says:  All of the suggestions sound great…and yet they are couched in the kind of government bureaucracy speak that makes me lose all confidence. Can we please get a little less talk about what we want to do and a little more talk about how we’re going to do it!!!

Recommendation 18

The committee further recommends that the federal government provide funding under the New Building Canada Fund to communities for infrastructure that enables, facilitates and encourages an active lifestyle, both indoors and outdoors.

@healthhabits says:  If that means more walking paths, more bike paths and more walkable neighbourhoods…I am on board. If that means funding for arenas & pools…I have to disagree. We need to keep a focus on the cost : benefit ratio. Tax dollars don’t grow on trees.

Recommendation 19

The committee therefore recommends that the Public Health Agency of Canada implement a strategy to increase the visibility, uptake and use of the Best Practices Portal by stakeholders across the country.

@healthhabits says:  Never heard of the Best Practices Portal. At first glance, it seems a little meh, but the idea is solid. Give Canada’s docs a dedicated site to source info on reducing obesity & related diseases seems like a great idea.

Recommendation 20

The committee therefore recommends that Health Canada design and implement a public awareness campaign on healthy eating based on tested, simple messaging. These messages should relate to, but not be limited to:

• Most of the healthiest food doesn’t require a label;
• Meal preparation and enjoyment;
• Reduced consumption of processed foods; and,
• The link between poor diet and chronic disease.

@healthhabits says:  See my comments on funding ParticipACTION above. We don’t need multiple groups coming up with different public awareness campaigns. Have a contest, using the Canadian people as judges, ask Canadian celebrities & athletes for assistance

As well, bring back Home Ec in school.

Recommendation 21

The committee further recommends that Health Canada and other relevant departments and agencies, together with existing expertise and trusted organizations, implement a comprehensive public awareness campaign on healthy active lifestyles.

@healthhabits says:  See above….physical activity, diet and healthy active lifestyles should all be promoted AT THE SAME TIME.

 

What do you think???

Hit me up on Twitter or Facebook if you want to discuss.

Reference

• Obesity in Canada: A Whole-of-Society Approach for a Healthier Canada
• Report highlights

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Introducing the 20:20 Workout…The Simplest Get Fit, Get Lean, Get Healthy, Get Strong, Get Awesome Workout of All Time

Here’s the general theory:

• 20 seconds of high intensity exercise
• 20 seconds of rest
• Repeat as many times as possible…while maintaining great form & high intensity.

Here’s why this workout is awesome:

• It’s dead simple. Even the newest of workout newbies can understand “work really hard for 20 seconds, then rest for 20 seconds”.
• It improves your energy system fitness…which improves your endurance, strength, power, etc.
• It makes most trainees stronger very quickly -(experienced trainees who already lift primarily for serious strength won’t see much in the way of strength improvement)
• It improves the muscular endurance of those people who already lift for serious strength…which will improve their strength training programs
• It’s great for weight loss
• It saves time. Most trainees will be gassed after 20 minutes…and it takes a real freak to keep the intensity up over 40 min.
• As you become more efficient at this program, your power & speed-endurance will improve significantly
• It can be performed at home, indoors, outdoors, on the playing field & in the gym.
• It’s fully expandable….from very simple beginner workouts to more complex workouts for advanced trainees or people with physical restrictions
• It’s 100% free

Workout Examples

Legs + Horizontal Push + Horizontal Pull

• Stair Step Ups for 20 seconds
• Rest for 20 seconds
• Chest Press (band, machine, db, bb) or Push-Ups for 20 seconds
• Rest for 20 seconds
• Single Leg Straight Leg Deadlifts
• Rest for 20 seconds
• Standing Rows or Bodyweight Rows for 20 seconds
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Vertical Push + Vertical Pull

• Bodyweight Squats or Bulgairan Squats for 20 seconds
• Rest for 20 seconds
• Pulldowns, Band Overhead Pull-Aparts or Chin-ups for 20 seconds
• Rest for 20 seconds
• Standing Single Leg Straight Hip Flexions – Front, Side & Rear
• Rest for 20 seconds
• Overhead Press – Band, Bodyweight, DB, BB
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Horizontal Push + Horizontal Pull + Core

• Stair Step Ups or Box Jumps or Burpees for 20 seconds
• Rest for 20 seconds
• Chest Press or Push-Ups for 20 seconds
• Rest for 20 seconds
• Single Leg Stiff Leg Deadlifts
• Rest for 20 seconds
• Standing Rows or Bodyweight Rows for 20 seconds
• Rest for 20 seconds
• Ab Roll-Outs, Front Plank or Dead Bugs for 20 seconds
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Vertical Push + Vertical Pull + Rotation

• Bodyweight Squats or Bulgairan Squats for 20 seconds
• Rest for 20 seconds
• Pulldowns, Band Overhead Pull-Aparts or Chin-ups for 20 seconds
• Rest for 20 seconds
• Standing Single Leg Straight Leg Flexions – Front, Side & Rear
• Rest for 20 seconds
• Overhead Press – Band, Bodyweight, DB, BB
• Rest for 20 seconds
• Woodchops, Stir the Pots or Palloff Press for 20 seconds
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Horizontal Push + Horizontal Pull + Core + Carry

• Waiter Walk or some other “Carry” variation for 20 seconds
• Rest for 20 seconds
• Stair Step Ups or Box Jumps or Burpees for 20 seconds
• Rest for 20 seconds
• Chest Press or Push-Ups for 20 seconds
• Rest for 20 seconds
• Single Leg Stiff Leg Deadlifts
• Rest for 20 seconds
• Standing Rows or Bodyweight Rows for 20 seconds
• Rest for 20 seconds
• Ab Roll-Outs, Front Plank or Dead Bugs for 20 seconds
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Vertical Push + Vertical Pull + Rotation + Sprint

• Bodyweight Squats or Bulgairan Squats for 20 seconds
• Rest for 20 seconds
• Pulldowns, Band Overhead Pull-Aparts or Chin-ups for 20 seconds
• Rest for 20 seconds
• Standing Single Leg Straight Leg Flexions – Front, Side & Rear
• Rest for 20 seconds
• Overhead Press – Band, Bodyweight, DB, BB
• Rest for 20 seconds
• Woodchops or Palloff Press for 20 seconds
• Rest for 20 seconds
• Sprint for 20 seconds
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Design Your Own 20:20 Workout

As I said above, the 20:20 Workout is fully expandable and is easily modified to fit your specific needs.

Step #1 : Choose the body movements that you want to work on

• Push Vertical
• Push Horizontal
• Pull Vertical
• Pull Horizontal
• Squat
• Hip Hinge
• Walk
• Run
• Sprint

Step #2 : Choose an exercise or exercises for each of the body movements you have selected

Step #3 : Organize the exercises so that you maximize your rest periods. Instead of putting 2 leg exercises back to back, stick an upper body exercise in between – ex. Squat – Horizontal Push – Hip Hinge – Horizontal Pull

Step #4 : Set a timer for a 20 sec work : 20 sec rest interval program. If you don’t have a timer, check out Gymboss. They’re easy to use, inexpensive and will prevent you dropping & cracking your smartphone screen

Step #5 : Fill a bottle of water & get ready to sweat

Questions? Hit me up on social media – Twitter, Facebook.

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Tabata and the End of Night Time Snacking

 

At this time of year, millions of people around the world have resolved to lose weight. Sadly, most of them will fail.

One of the main reasons why so many of us are unable to lose excess bodyfat is night-time snacking.

During the day, we are able to eat healthy, control our portion size, choose vegetables over starchy carbs and stay away from junk food.

 

But at night, most of us relax, drop onto the couch, turn on the tv…and say goodbye to our weight-loss willpower.

And nothing wrecks a diet faster than night time snacking while watching tv

A few years ago, I had a client who was having problems with night time snacking. He did everything “right” during the day, but when he finally relaxed at the end of the day, he found himself dealing with major cravings while watching the nightly news.

Most of the time, he drowned his cravings with mugs of steaming hot tea. But as the cravings didn’t lessen over time, we felt that we needed to do something to resist their temptation.

Here’s what we did.

Right before he sat down in front of the tv, I had him perform a single 4-minute Tabata set of Step-Ups using one of the staircases in his home.

And it worked.

We have no idea why it worked – hormones, brain chemicals, recharged willpower – and we didn’t care. All that mattered was that his cravings went away, making it easier for him to achieve his fitness goals.

Give it a try and let me know how it works for you 🙂

How to do Tabata Step-Ups

What is Tabata?

Tabata is an exercise protocol in which you exercise as hard as possible for 20 seconds…then rest for 10 seconds…repeating this 7 more times…for a total of 8 x 20 second work sets + 8 x 10 second rest sets = 4 minutes of high intensity exercise.

How do I do Tabata Step-Ups in my home?

You couldn’t find a simpler exercise.

• Step 1 : Walk over to a staircase
• Step 2: Step Up
• Step 3: Step Down
• Step 4: Do this as fast as you can for 20 seconds
• Step 5: Rest for 10 seconds
• Step 6: Repeat Steps 4 & 5 seven more times

Step Up Videos

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Exercise at an early age = Healthy Gut, Healthy Brain, Healthy Metabolism

In 2015, there has been an explosion of research directly linking the health of your gut microbiota to your overall health…or lack thereof.

When your Mom told you to “eat your yogurt”, she had no idea why eating live bacteria was a good thing…she just new that it was.

Today, researchers are proving Mom right.

In this latest study, researchers at the University of Colorado have discovered that exercise at an early age has a powerful effect on the health of your microbiota…leading to improved brain health and metabolic activity over the course of your entire life.

The researchers concluded that there “may be” a window of opportunity during early human development to optimize the chances of better lifelong heath via physical activity & optimal gut health.

“Exercise affects many aspects of health, both metabolic and mental, and people are only now starting to look at the plasticity of these gut microbes,” said Monika Fleshner – fleshner@colorado.edu, a professor in CU-Boulder’s Department of Integrative Physiology and the senior author of the new study. “That is one of the novel aspects of this research.”

Microbes take up residence within human intestines shortly after birth and are vital to the development of the immune system and various neural functions. These microbes can add as many 5 million genes to a person’s overall genetic profile and thus have tremendous power to influence aspects of human physiology.

While this diverse microbial community remains somewhat malleable throughout adult life and can be influenced by environmental factors such as diet and sleep patterns, the researchers found that gut microorganisms are especially ‘plastic’ at a young age.

In the study, researchers found that juvenile lab rates who voluntarily exercised every day developed a “better” microbial structure when compare to sedentary juvenile rats and adult rats, even if the adult rats exercised.

A robust, healthy community of gut microbes also appears to promote healthy brain function and provide anti-depressant effects, Fleshner said. Previous research has shown that the human brain responds to microbial signals from the gut, though the exact communication methods are still under investigation.

Also under investigation is at what age is the microbiome most plastic & most susceptible to improvement via exercise OR other interventions (diet, sleep, etc).

What does this mean to you?

If you’re the parent of young kids…make sure they are active every day.

Mom didn’t need scientific research to know that the bacteria in yogurt was good for you. You don’t need to wait for any further research to know that physical activity is good for your kids.

Reference

• University of Colorado
• Immunology and Cell Biology

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New Research : Bodybuilding and the Mind-Muscle Connection

In the bodybuilding world, one of the most important “principles” of lifting is the need to establish a mind : muscle connection.

It’s not enough to lift the weight. For maximum success, the trainee must put all of his/her intention into the muscle that is being worked.

For many of us who aren’t bodybuilders…who lift for strength, power, endurance, athletic performance, etc…this seems like a giant load of new age nonsense.

Until now:

In this new study, researchers found that when trainees (working with loads between 20 -60% of their 1 Rep Maximum) focused on the muscles being worked, they were able to increase muscle activation…without decreasing the activity of other muscles involved in the lift.

By focusing on the muscles, they actually made the muscles work harder.

Which is exactly what those bodybuilding gurus have been saying for decades.

What does this mean to you?

If you lift weight in 20-60% of 1 Rep Max range, focusing intently on the muscles being worked seems like a really great idea.

If you lift in the 80+% 1 RM range, there is no need to focus on the working muscles…you should be focusing on perfect form & execution…your nervous system will look after how many muscle fibers are contracting to complete your lift.

In the 60-80% range, I don’t know what to tell you. The researchers in this study focused on intensities of 20, 40, 50, 60 and 80 % of the pre-determined 1RM.

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Reference

• PubMed – study abstract

Can You Be Fit AND Fat : Research Says NO

According to Swedish researchers, the idea that you can be Fat and Fit is 100% false.

In this study, it was found that obese men with a high level of aerobic fitness are more likely to die than normal weight men with below average levels of aerobic fitness.

The Science

Looking at a group of 1,317,713 Swedish men with a median age of 29, researchers investigated the association between aerobic fitness, obesity and death.

Here’s what they found…

• Men in the top 20% of aerobic health had a 48% lower risk of death from any cause as compared to the bottom 20%.

In regard to the “fit and fat” hypothesis, the researchers found that men of a normal weight, regardless of their fitness level, were at a lower risk of death compared to obese men who were in the top 25% of aerobic fitness.

In fact, the men with extreme levels of obesity lost all of the benefits associated with aerobic fitness.

What does this mean to you?

1. Fat and fit is a myth.
2. While this study focused on men, it would be foolish to believe that overweight women are somehow different.
3. Going for a run after eating a whole pizza is not a solution.
4. Obesity is a killer.

Reference

• International Journal of Epidemiology – abstract only

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Coming Soon : HIIT for Health

Early in the new year, I will be publishing an ebook on HIIT and why it is  such an amazing tool for improving your health.

I have been providing some version of this report to those of my personal training clients with significant health issues over the years. Since then, their doctors have slowly begun to see the benefits of HIIT as a tool to prevent & recover from serious health conditions.

In addition to to the scientific arguments for HIIT, the book will include a LOT of printable HIIT workouts and instructions on how to easily craft your own personal HIIT workout program.

This publication will be available 100% FREE for @healthhabits subscribers.

 

If you already subscribe to @healthhabits, keep an eye on your inbox in the first week of January

If you don’t subscribe to @healthhabits, what are you waiting for?

 

Train Smarter : Movements v.s. Muscles

Over the course of history, humans have evolved from single-cell organisms into the multi-cellular complex beings we are today.

In our current form, we are a collection of cells, neurons, hormones, enzymes, bones, muscles that all work together like a super-efficient mega corporation. 

And just how does this relate to working out?

It relates if you are still training like a bodybuilder from 1977

Because if your workouts are focused on muscles instead of movements, you are making a big, big, big mistake.

Just like all those cells that came together to become a liver that filters waste products that would quickly build up and kill the entire organism, your muscles weren’t designed to work in isolation.

Even in that most muscle-centric of exercises – the bicep curl – your biceps need your triceps and core muscles and leg muscles and deltoids to pitch in and stabilize

The same holds true for all weightlifting exercises…no muscles ever work in isolation.

Trying to force them to work that way goes against how they are supposed to work.

Think about it…when you walk or run or sprint, you never focus on individual muscles or muscle groups. Instead, your brain sends out the signal to all involved muscles that it’s time to work together and get running.

To that end, one of the best things you can do to improve the efficiency of your resistance training workouts is to stop thinking about muscles and start thinking about movements

Here is a list of the “basic” movements that will serve as a framework for your new movement-based workout program.

• Push Vertical
• Push Horizontal
• Pull Vertical
• Pull Horizontal
• Squat
• Hip Hinge
• Walk
• Run
• Sprint

That’s it for today.

Over the next few days & weeks, I will explain these movements fully and provide exercise examples and teach you how to put them together in a complete training program.

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“I Don’t Have Time to Workout” Workout

Around the world, the #1 excuse for not exercising is…”I don’t have enough time”.

As a public service to those uber-busy people, I have put together a template for a 15 minute workout that is simple, effective and works for beginners & elite athletes alike.

• 15 minutes
• Great workout
• Guaranteed results
• No more excuses

Step #1

Buy a set of very affordable workout bands like these. ($30 from Amazon). You can probably find a set for next to nothing at the Salvation Army, Goodwill, Value Village, etc.

Step #2

Find a place to exercise.

Bands can be attached to a door:

or any immovable object:

Note: The spring link used in the video costs about $2-3 at Home Depot.

Step #3

Get an interval timer – Smartphone (iphone, android) app, Gymboss timer, etc.

Step #4

Choose 1 exercise / exercise combo from each group:

Group #1 

• Step-Ups
• Jumping Jacks
• Scissor Shuffles
• Running in Place / Jogging on the Spot
• Shuttle Runs
• Skipping Rope
• Mountain Climbers
• Burpees
• Exercise Bike sprints

Group #2

• Standing Band Chest Press
• Standing Band Row
• Standing Band Overhead Press
• Standing Band Pulldown
• Standing Band Woodchop
• Standing Band Pallof Press
• Standing Band Thrusters

Group #3

• Bodyweight Squats
• Bodyweight Hip Thrusts
• Bodyweight 1-Leg Deadlifts
• Standing Band Hip Thrusts
• Bodyweight Jump Squats
• Standing Band Deadlifts
• Standing Band Lunges

Step #5

1.  Set your timer for a 4-minute Tabata style interval

• 20 seconds of exercise
• 10 seconds of rest
• Repeat 8 times
• Total time: 4 minutes (160 seconds of exercise + 80 seconds of rest)

2.  Perform the chosen Group #1 exercise using the 4-min Tabata style interval. Using good form, perform as many reps as possible.

3.  Rest 90 seconds

4.  Perform the chosen Group #2 exercise using the 4-min Tabata style interval. Using good form, perform as many reps as possible.

5.  Rest 90 seconds

6.  Perform the chosen Group #3 exercise using the 4-min Tabata style interval. Using good form, perform as many reps as possible.

7.  Done 🙂

Step #6 – Optional

If you decide that you have more than 15 minutes and want to increase your volume of exercise, add additional exercises from any of the three groups.

Step #7 – Optional

Before you grab a shower, you could choose to add some mobility/flexibility exercises into the mix. Here are some resources:

• Microstretching
• Resistance Stretching
• 5 Ways to Wreck Your Workout
• Intro to Jill Miller & Kelly Starrett
• Mommy Strength
• Your Posture is Making You Look Short & Fat

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Oscillation Training – Get Stronger, Get Fitter, Get Healthier

A couple of years ago I wrote an article entitled Increase Your Bench Press…thanks to Koji Murofushi.

In that article, I introduced you to oscillation training and how you can use this training method to:

• rehab injuries,
• prevent injuries,
• improve muscle imbalances,
• thereby increasing strength,
• and agility,
• and speed,
• and power

Since then, I have read numerous studies looking at the effectiveness of weightlifting with:

1. Stable loads on unstable surfaces – ie Barbell squats on Bosu, foam mats, Swiss ball, etc
2. Unstable loads on stable surfaces – ie Dumbbells, kettlebells on floor, benches

My unofficial meta-analysis of these studies shows that:

• Stable loads on stable surfaces allows for maximum force production of the prime mover muscles.
• Unstable loads (DBs, KBs) on stable surfaces reduces force production in the prime movers (agonists) by a negligible amount while producing a similarly tiny increase in synergists & core muscles.
• Unstable loads on unstable surfaces (Bosu, Swiss ball, foam mat) further reduces force production in the prime movers while ever so slightly increasing force production of synergists & core muscles.

There have also been numerous studies which postulate that training with unstable loads on stable & unstable surfaces will eventually lead to increases in muscular strength & power as muscle imbalances are corrected, core strength improves and all muscles involved in athletic movements – agonists, antagonists & synergists – are trained to work together more effectively.

And now for the new research:

In this latest study, researchers tested the effectiveness of oscillation training via a series of parallel back squats with an unstable load (weights suspended from the bar by an elastic band)

Couldn’t find a good back squat with hanging bells video to create a gif 😦

The Study:

• Fifteen resistance-trained males completed ten repetitions of the back squat with 60% of their one repetition maximum in both stable and unstable conditions.
• Peak vertical ground reaction force and the integrated muscle activity of the rectus femoris, vastus lateralis, vastus medius, biceps femoris, soleus, rectus abdominis, external oblique, and erector spinae muscles on the right side of the body were determined.

Results

• The unstable load resulted in a small (3.9%), but significant decrease in peak vertical ground reaction force. This makes sense considering the previous research on unstable loads.
• The unstable load also produced noticeably greater muscle activation in the rectus abdominus, external oblique, and soleus.

This may turn out to be highly significant – where previous studies on trained individuals found that DBs or KBs or vibration platforms or Bosus or Swiss balls produced small increases in muscle activation in these “helper” muscles, the use of oscillation training was much more powerful.

Oscillation training may actually turn out to be a really useful tool for athletes and wanna-be athletes.

What does this mean to you?

If you are one of the following trainees, systemic use of oscillation training may be just what you need:

• Someone stuck at a strength/size/power/speed plateau
• Someone with sore shoulders or knees or back or…
• Someone who plays a sport
• Someone who finds their body is feeling “older”
• Someone who has poor posture
• Someone who wants the health benefits of yoga and/or pilates bust hates yoga and/or pilates
• Someone who want to be as fit as they can possibly be
• Someone who just started doing Crossfit and doesn’t want to destroy their shoulders
• Someone with a big gut
• Someone who wants to maximize the health benefits of weightlifting without getting “too big” or spending too much time.

How to incorporate Oscillation Training into your program?

1. Start small. This is supplemental work, meant to make the rest of your program work better.
2. Don’t do oscillate before doing big compound lifts using the same muscle groups/movements. You don’t want to wear out your assistance muscles prior to needing their help on a big compound lift.
3. You can do oscillation work after doing big compound work, or
4. Do oscillation work on off-days – rest days or days where other movements / muscle groups are being worked.
5. You don’t “need” a fancy bamboo bar. It’s nice to have, but you can just hang plates off the ends of normal barbells with a good set of Jump-Stretch style bands.

If you have any questions, feel free to hit me up on social media 🙂

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A Technological Revolution for Health and Fitness Nerds

Quick post for all you fitness nerds out there.

Today is the day that I finally get my greedy little hands on a Push Strength workout/fitness tracker. As an early indiegogo supporter, I am one of the first people to have one of these bad-boys and because I love y’all so much, I am going to share the wealth.

Starting tonight, I am going to use my Push Strength band to start testing:

• The real-world effectiveness of different exercise tools – machines vs free weights vs bands vs body-weight
• The real-world effectiveness of different training routines
• The real-world effectiveness of different exercises – pistol squats vs bodybuilding squats vs power squats

And because I love all my fitness friends, I will be sharing all that glorious data here at Health Habits.

But that’s not all….

Later this month, I will be meeting with the CEO of Tell Spec to discuss when I can expect to get my grubby paws on one of the beta units as well as organizing a series of amazing tests with all the other beta testers.

For those of who who don’t already know, Tell Spec uses a handheld scanner in concert with a learning algorithm and a cloud-based database to create a tool that will tell you exactly what is in the food you eat…or don’t eat.

At present, the “TellSpec BETA identifies calories, macronutrients (fats, protein and carbohydrates) and a limited number of ingredients all at reasonable concentrations in food”. And while that would be cool enough, it’s going to get way, way cooler.

As us beta-testers start scanning different foods, we are building the database, pushing the algorithm to evolve…and improving the scope & accuracy of the technology. This means that by the time TellSpec is ready for sale to the general public, it will be able to tell you exactly is in those chicken mcnuggets you scarfed down for lunch.

And while that is amazing enough for us health nerds, what it also means is that the entire processed food industry is going to be in for a rude awakening. Instead of having to deal with a small group of health nuts trying to spread the gospel of healthy eating, they are going to have to deal with a LOT of normal Moms & Dads who are going to be pissed off with the crap they are being sold.

And if that wasn’t cool enough, the Tell Spec could be a actual lifesaver for all those kids with serious food allergies. Instead of trusting labels, kids armed with a Tell Spec scanner can make sure that that nut-free cookie is actually nut free.

How cool is that?

Stay tuned…the technological revolution for us health nerds has just begun.

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Children, Health, Politics, Toronto, Woonerfs and a whole big pile of BS

Back in the olden days of my youth, the kids on my block used to race home from school, throw their schoolbooks onto the floor , run back outside and play sports until it was too dark to see and/or someone’s Mom started yelling at everyone to go home for dinner.

So why is it that I never see any kids playing outside anymore?

Maybe it’s because:

• all the parents are freaked out that their kids will be abducted or run over in front of their house…
• or the kids are inside playing video games and/or texting their friends…
• or that cranky neighbour on the block keeps complaining to the city about the noise made by kids playing…and the city decided that it’s better to shut up a cranky old SOB than to have our kids out in the fresh air getting some exercise.

It’s not as if we have a childhood obesity problem….

• Oh yeah, we do have a childhood obesity problem.

It’s not as if rates of childhood type-2 diabetes have skyrocketed….

• Oh yeah, rates of childhood type-2 diabetes have skyrocketed.

It’s not as if exercise helps our kids live healthier lives, reducing rates of obesity, diabetes, depression, anxiety….

• Oh yeah, exercise does help our kids live healthier lives, reducing rates of obesity, diabetes, depression, anxiety

It’s not as if exercise helps our kids score better grades at school….

• Oh yeah, exercise does help our kids score better grades at school

It’s not as if exercise helps our kids develop emotional & social skills while reducing symptoms of ADHD….

• Oh yeah, exercise does help our kids develop emotional & social skills while reducing symptoms of ADHD

It’s not as if the value of unstructured play amongst their peers has been scientifically proven to be superior to organized sports in terms of physical, emotional & mental health….

• Oh yeah, unstructured play amongst their peers has been scientifically proven to be superior to organized sports in terms of the physical, emotional & mental health of our kids.

It’s not as if the cost of organized sports is becoming too expensive for more & more families….

• Oh yeah, the cost of organized sports is becoming too expensive for more & more families

It’s not as neighbourhoods in which adults & children create social ties (via pick-up sports or other activities) are perceived as better & safer…potentially increasing real estate values.

• Oh yeah, neighbourhoods with a sense of community are universally perceived as better & safer.

So why is it that instead of encouraging our kids to be physically active in their neighbourhood, city bureaucrats elect to play Grinch and confiscate their portable basketball net?

Seriously…this is no joke. Police in Ohio literally stopped a bunch of kids from playing hoops in front of their house, dragged away their portable basketball net and fined the adult owner…even after the owner offered to move the net.

How’s that for Serve & Protect?

But that’s not the end of this sad story.

As videos of this type are wont to do…it went viral…with the local news media running it over and over and over, making the police and lawmakers look like total jackasses.

And because no one likes to look like a jackass….when it came time for the net owner to have her day in court, the prosecutor dismissed the case….hoping that the problem will go away and that the tv people will move on to another story. Which it did 😦

And it’s not just in Ohio. Earlier today, I was talking to a Mom in my hometown of Toronto who had a similar story.

She was recently told by the city that she had to remove the portable basketball net that she put up for her kids and their neighbourhood friends….or the city would fine her and remove the net.

And what reason did the city use to demand the removal of the basketball net from the edge of her residential cul-de-sac?

Because it was a danger to garbage collectors.

Sure, they can navigate around parked cars and avoid piles of snow in the winter, but a portable basketball net…that’s a whole different story.

Obviously this is total BS.

And according to my Twitter pal, the real story is that an alleged neighbour, who allegedly works for the city, allegedly complained that the kids were allegedly making too much noise.And because all bureaucracies favor nepotism over common sense, the basketball net had to go.

(see how I avoided a lawsuit by using the word allegedly…smart huh?)

But wait, let’s forget about the BS story about the garbage collectors…what about the children? We all “know” that city streets can be dangerous. And a lot of us believe that city roads were built for automobiles and that kids (or adults) have no business being on the road in front of their house?

IMHO, that is another pile of BS.

One of the fastest growing concepts being used by city planners all around the world, known as the living street or woonerf, is based on the idea that city streets aren’t the exclusive domain of the automobile and that by using a variety of methods…

• Streets are often built at the same grade as sidewalks, without curbs.
• Cars are limited to a speed that does not disrupt other uses of the streets (usually defined to be pedestrian speed).
• To slow down drivers, the street is set up so that a car cannot drive in a straight line for significant distances, for example by placing planters at the edge of the street, alternating the side of the street the parking is on, or curving the street itself.

…drivers are forced to pay attention, slow down, and not treat residential street like main arterial roads. And I think we can all agree that a cul-de-sac should never be confused with a main arterial road.

And while there are still a bunch of city bureaucrats in Ohio & Toronto who have declared war on kids playing hoops or road hockey in front of their homes, there are some brave souls in city government who see the concept of living streets as one to investigate.

http://c.brightcove.com/services/viewer/federated_f9?isVid=1&isUI=1

While Holland has thousands of woonerfs, Toronto is about to get our first.

Just think, maybe in a few years, Toronto’s elected officials & it’s bureaucracy will see the benefit of:

• slowing down drivers on our residential streets…
• allowing our kids to play pick-up street hockey games with their friends…
• and even getting us old folks outside to sip coffee and chat while watching our kids grow healthy & strong

Then again…maybe it’s better that our residential streets are turning into racetracks and that our kids are growing up fat and unhealthy.

(Apologies for that last sentence…writing this article got my inner Norma Rae worked up)

What would my inner Norma Rae do next?

Toronto is in the midst of an election campaign. On October 27, we go to the polls to elect a new Mayor and a gaggle of councillors, As such, now is the perfect time to give the candidates an opportunity to look like a defender of children and a slayer of stupid bureaucracy.

Here’s what I propose.

• Tweet this article with the hashtags #cdnhealth #topoli – It doesn’t matter if you’re not from Toronto. All of Toronto’s politics nerds follow #topoli and Candian health nerds are all over #cdnhealth
• Tweet this article to Mayoral candidates @johntoryTO @DougFord2014  @oliviachow 
• Tweet it to Ward 7 candidates – @Keeganhm @ChambersWard7  @NickDiNizio  @Scott_Aitchison
• Tweet it to Provincial Pols – @PublicHealthON  @OPHA_Ontario @DrEricHoskins @Kathleen_Wynne 
• Tweet it to the media – @picardonhealth  @Globe_Health  @CP24  @CBCToronto  @postedtoronto  @CTVToronto  @globalnewsto  

And if you can’t do any of that…organize a big road hockey game for this weekend and send me an invite 🙂

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Is Leptin Gene Therapy the Future of Weight Loss?

Every year, millions of “weight loss” dollars are spent by pharmaceutical companies in the search for a drug that can prevent and/or reverse obesity. And every year, billions of “weight loss” dollars are spent by consumers on supplements, gym memberships, pills, potions & lotions.

Unfortunately, every year…almost all of that money is wasted as obesity rates creep higher & higher…pushing up the number of people with type 2 diabetes, heart disease, metabolic syndrome, etc.

But what if instead of looking for a drug or a vitamin or a diet or a workout…the solution to obesity was genetic therapy?

• What if there was a way to reverse obesity, type 2 diabetes, etc thanks to a combination of leptin genes and a “safe” adeno-associated virus delivered to you via an IV injection?
• What if researchers were already working on this?
• What if the research has already seen success in lab mice studies?

Would that get you excited about a scientific cure for obesity & it’s related lifestyle diseases?

Assuming you answered yes to the above question, I will continue with a brief overview of the science for all you weight-loss geeks.

A Very Brief Overview of the Science

• Researchers use adeno-associated viruses as a vehicle to deliver leptin into your body
• The virus/leptin combo is injected into test subjects (mice) via an IV
• The nonpathogenic virus infects the host’s cells with the leptin gene
• The expression of the leptin gene is played out over a long period of time
• Unlike a direct injection of leptin into the host’s brain, the adenovirus delivery method circumvents the “normal” leptin resistance feedback loop

Allowing for a sustained drop in appetite, a sustained drop in food consumption, a sustained drop in body-fat, reduced blood sugar levels, reduced triglyceride levels, improved glucose tolerance, etc, etc, etc…

What does this mean to YOU?

Unfortunately not very much right now. All of this research is being conducted on mice…meaning that you shouldn’t expect to get an anti-obesity injection from your doctor anytime soon.

Still, as a health & fitness nerd, this science is pretty darn cool. If you think so too, pass it on.

Public interest via social media, means more attention via mainstream media, which means an increased chance that someone / some company with deep pockets will fund additional research.

And additional research can’t help but speed up the process and maybe, just maybe…we’ll have a safe & effective treatment for obesity & it’s related diseases.

And that is pretty darn cool too.

Reference

• Nature
• Regulatory Peptides
• Molecular Therapy
• Pediatric Research
• Neuropeptides
• PNAS
• PNAS
• Gene Therapy

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How many BURPEES does it take to burn off 1 grande-sized Pumpkin Spice Latte?

Here at @HealthHabits, I like to try and answer the big questions that have been plaguing mankind since the beginning of time.

• Where do we come from?
• Where do we go when we die?
• How many burpees does it take to burn off 1 grande-sized Pumpkin Spice Latte with whipped cream?

Today, we’re focusing on the PSL…

Note:

It takes a “fit” person approximately 10 minutes to do 100 burpees. That means, burning off the calories in just one grande-sized Pumpkin Spice Latte will take Mr. or Ms. Fitness 34 minutes of non-stop burpee action.

34 minutes of this…

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10 Ways to Burn 1 Pound of Body Fat – Vol. 4

Welcome to the fourth edition of 10 Ways to Burn 1 Pound of Body-Fat.

The following list will highlight different physical activities and tell you how long they will take to burn 500 calories….which is a convenient number because a pound of body fat is 3500 calories and there are 7 days in the week.

And if my Grade 3 math skills are still up to date, 500 calories burned  x 7 days in the week = 3500 calories burned per week = 1 pound of body fat burned off per week.

And that’s pretty cool. So, here we go….

THE LIST

Zumba

• It will take the average American Male (191 lbs) 62 minutes of Zumbafying to burn 500 calories
• It will take the average American Female (164 lbs) 72 minutes of shaking her booty to burn 500 calories

To find out how long it will take YOU to burn 500 calories…

• take your weight (ex 200 lbs),
• divide by the average American weight – male or female ( ex 200 lb male / 191 lbs = 1.047),
• and multiply the result by the average time that I calculated (ex 1.047 x 62 mintes = 65 minutes)

Exercise List

• Zumba
• Archery
• Backpacking
• Baseball / Softball
• Birdwatching
• Canoeing (non-competitive)
• Chin-Ups / Pull-Ups
• Curling
• Drumming
• Playing Catch

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Pages: 1 2 3 4 5 6 7 8 9 10

The Journey from Fat to Fit

Every January, bookstore shelves groan under the weight of the hundreds of brand-new weight loss/diet/exercise/nutrition/snake-oil books.

And every January, millions of people…unhappy with their bodies…spend bazillions of dollars…in the hope that one of those books will contain some magical insight that will allow them to transform their bodies from fat to fit…without having to sweat…eat spinach…or lever their butts off the sofa.

Unfortunately…

The journey from fat to fit is never going to be that easy.

• You’re going to sweat.
• You’re going to eat healthy.
• And you’re going to stop spending every night on the couch watching tv and/or playing XBox.

But in return, you’re going to…

• Look better
• Feel better
• Be happier
• Be treated better by others
• Earn more money

And to help you get there, I have put together the “From Fat to Fit” roadmap…

Consisting of a series of 4 meta-steps, this DIY infographic will make your transformation from fat to fit simpler, faster and much, much, much more effective….I promise.

Step 1 – Follow a plan

I don’t really care which plan you follow.

• If you want to combine an Atkins diet with a yoga routine, go for it.
• If you want to become a Vegan who does Crossfit, go for it.
• If you want to count calories and do exercise videos at home, go for it.
• If you want to join Weight Watchers, perform EFT tapping, go to AquaFit classes with the little old ladies at my gym, go for it.

In my 20+ years as a personal trainer, I have helped people transform their bodies using all sorts of different plans. In my experience, finding a plan that works best with the client’s lifestyle is infinitely more important than the plan itself.

And science finally agrees with me.

According to researchers at McMaster University, all diets work…if you can stick to them.

Conducting a meta-analysis of 48 randomized clinical trials of branded diets – Atkins, Weight Watchers, Zone, Jenny Craig, LEARN, Nutrisystem, Ornish, Volumetrics, Rosemary Conley, Slimming World and South Beach – Mac researchers found that any weight loss differences between these popular diets are minimal and likely of little importance to those wanting to lose weight.

What was important for weight-loss success is the ability of people to stick with the diet.

• People who stuck with the diet, lost weight.
• People who didn’t…didn’t.

What this means to you

This means that instead of following the latest & greatest weight loss program, find a program that works best with YOUR current lifestyle.

• How much time do you have for exercise, meal prep, etc?
• How much money can you put into the program?
• What kind of foods do you love/like/hate?
• Do you prefer group activities or are you a lone wolf?
• Do you like lifting weights & sprinting or would you rather go for a walk with your dog/spouse?

Be picky. For the plan to work, we NEED it to be a custom-fit it to YOUR lifestyle.

It’s like buying a new pair of shoes. No matter how awesome they look on the shelf, if they don’t have your size, you’re not buying them. 

Step 2 – Cook & eat real food

Back in the olden days, Moms taught their daughters how to shop for, prepare and cook complete, nutritious & yummy meals from scratch. Aside from the obvious gender role sexism, this was a great thing for the health, wealth & appearance of the whole family.

And it’s going to be a great thing for you too.

• Cooking real food costs less than frozen diet meals
• Cooking real food costs less than diet-delivery meals
• Cooking real food lets you modify meals to fit perfectly with your tastebuds
• Cooking real food will give you complete ownership of your plan and will make you proud of yourself
• Cooking real food gives you control over the quality of ingredients
• Cooking real food gives you control over calories
• Cooking real food gives you control over macro & micronutrients
• Cooking real food teaches you a skill that you can give to others (kids, friends)
• Cooking real food can be a very calming, zen experience…helping to reduce day to day stress
• Cooking real food for friends & family is great for expressing & receiving love…and that’s a heck of a great feeling
• Cooking real food means no more artificial flavors & colors
• Cooking real food means you can invent new recipes and try new flavors
• Cooking real food means that your kids will learn how to cook real food, eat healthy, be healthy, be fit

And that’s just off the top of my head. There are so many more benefits to learning how to cook like Grandma did.

Luckily for you, Youtube has a ton of “How to Cook” instructional videos. Here are a few to check out.

• Gordon Ramsey’s Ultimate Cookery course – requires UK VPN (try Hola)
• Brothers Green Eats – Learning the Basics
• America’s Test Kitchen – Learn to Cook

Step 3 – Non-Workout physical activity

On the infographic, I ask the question: After dinner, are you more likely to go for a walk, or sit on the couch and watch tv?

If you answered sit on the couch and watch tv, I am 99.99% sure that you will never achieve your weight loss goals.

There are two reasons why I believe that:

1. Sitting on the couch at night watching tv (or playing XBox, or surfing the net, or some other form of inactivity) means more calories consumed via snacking & less calories burned as you sit on your keester. Over time, this caloric sabotage is going to make a major difference in your body transformation.
2. Being inactive during your “leisure time” means much more than just calories in : calories out. It is a symbol that bleeds into the rest of your life, sabotaging your food choices and influencing your decision to skip your early-morning workout or replace your home-made healthy breakfast with a muffin from Starbucks.

On the flipside, being physically active (walking, cycling, cleaning the house,etc) after dinner is guaranteed to have a positive impact on your body transformation.

• In addition to the calories burned and the snack foods not consumed, going for a walk with your spouse/kids/friend is hugely beneficial to your mental and emotional health.
• As well, this “non-exercise” exercise has a sneaky way transforming your overall point of view towards leisure time. Watching becomes doing. Instead of staring at a screen, shared experiences become the new normal. The entire family becomes more active and interactive.

Step 4 – What do you do when stress hits?

Nothing wrecks a healthy diet faster than a crappy day at work…or a sick kid…or an overdue pile of bills…or some other emotional catastrophe.

While your logical mind is calmly & rationally telling you how important it is to stick with the plan and eat healthy…your out of control emotions are screaming at you to wolf down a dozen donuts, an extra-large pizza and a six-pack of beer.

Can you guess who is going to win that argument?

Without a pre-existing plan to handle life’s rainy days, your weight loss / getting healthy plans are going to take the occasional beating from your emotions.

Here are a few techniques for controlling your emotions when life punches you in the face

• Mindfulness
• Prayer
• Emotional Freedom Technique
• Brain wave relaxation
• Meditation
• Playing music / singing
• Physical activity

Note: All of these techniques may seem different but they all work on the same principles:

1. They distract you from the emotional thoughts
2. They prevent you from obsessing & bring you back into the present moment
3. They give you time for the emotions to die down & your conscious mind to regain control

My advice: find something that works best for you & your unique lifestyle

• If you’re religious…pray
• If you carry a smartphone with headphones…load it up with meditation or brain wave entrainment mp3s
• If you don’t buy into this new-agey, crunchy-granola stuff…drop to the floor and do push-ups & ab exercises until you are a sweaty mess.

The how is irrelevant…all we care about is short-circuiting your emotions & regaining conscious control of your mind.

Conclusion

Getting lean, fit & healthy isn’t rocket science.

1. Find a plan that works for YOU
2. Cook real / healthy food
3. Increase your “non-exercise” physical activity
4. Learn to control your emotions

And feel free to contact me with questions (Twitter / Facebook) if you need to chat.

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How to Get a Tan Without Risking Skin Cancer

• You know that you look better with a bit of a tan.
• But, you’re worried about getting skin cancer.

What would you say if I told you that there is some pretty solid science showing that a diet high in fruit and vegetables is more effecting at improving skin colour than suntanning?

The study, published in the journal Evolution and Human Behavior showed that (Caucasian) people who eat lots of fruit and vegetables have a more golden skin colour thanks to the high levels of carotenoids.

Most widely known for their presence in carrots, carotenoids are a type of antioxidant that helps reverse the oxidative damage we incur in our daily lives. In particular, carotenoids have a powerful effect on our immune and reproductive systems.

Lead author Dr Ian Stephen said: “We found that, given the choice between skin colour caused by suntan and skin colour caused by carotenoids, people preferred the carotenoid skin colour, so if you want a healthier and more attractive skin colour, you are better off eating a healthy diet with plenty of fruit and vegetables than lying in the sun.”

Dr Stephen suggests that the study is important because evolution would favour individuals who choose to form alliances or mate with healthier individuals over unhealthy individuals.

We should note that while this study looked exclusively at Caucasian faces, it may be true that a study of other racial groups would produce similar results.

Previous studies have shown similar preferences for skin yellowness to be found in an African population.

For more info on this study;

• University of Nottingham
• EurekAlert
• Evolution and Human Behavior

If you want to participate in future studies regarding health & beauty, check out The Perception Lab.

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5 Ways to Wreck Your Workout

Every January, millions of hopeful people flock to health clubs in a desperate attempt to get fit/healthy/sexy/etc….

And as a personal trainer, fitness research geek and multi-decade gym junkie, I feel that it is my duty to shine a light on some of the ways newbies are wrecking their workouts.

#1 –   Doing Cardio Training before Resistance Training

Most people that join a gym have similar goals…losing body-fat, getting healthier, getting fitter, feeling better, etc.

If that sounds like you, you need to stop doing your cardio training before your resistance training. Doing cardio before resistance training will…

• slow down your body-fat reduction,
• slow down or prevent any strength gains,
• prevent improvements in energy system performance,
• do nothing to maximize your cardio-vascular function,
• and wreck your workout.

Here’s how you should organize your workouts:

1. Short (5-10 min) joint mobility warm-up
2. Resistance training
3. HIIT and/or Cardio-vascular training
4. Joint mobility & flexibility training

Joint Mobility Warm-Up 

Starting your workout with short joint mobility warm-up is a good idea for a few reasons.

• It physically warms up your muscles, making them more flexible and less prone to injury
• It causes your joints to be lubricated with synovial fluid, helping them move smoother, preventing injury.
• It transitions your mind-body from your real-world problems into a “it’s time to workout” mode. This may seem inconsequential, but trust me…it isn’t.

Sample Joint Mobility Protocol

Joint Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

• video 1
• video 2

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP. This warms up your core muscles and establishes a quick mind-body connection to some very, very important muscles.

• video

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up. After the swings, just about every muscle in your body should be nice and pliable and ready for the rest of your workout.

• video

Resistance Training

The type of resistance training you perform depends on your goals. Strength, size, endurance, looking good naked, etc.

The main reason you should perform resistance training before cardio is that resistance training requires a higher level of intensity than cardio training and as you fatigue, your ability to perform at a high level of intensity is the first thing to go.

And if you perform your resistance training in a fatigued state, you are going to wreck your workout, miss out on the weight-loss benefits, miss out on strength-building benefits, and lose out on the energy-system boosting benefits, etc.

HIIT and/or Cardio Training

Whether you perform HIIT or longer duration/lower intensity cardio training or some combination of the two depends on your training goals.

Joint Mobility & Flexibility Training

You have lots of options here…

• Foam rollers,
• Resistance stretching
• Micro stretching
• “normal” stretch & hold stretching, PNF stretching, etc, etc, etc.

If you want to learn more about mobility training, I suggest you check out the work of Kelly Starrett and/or Jill Miller. Smart people who make complex stuff simple.

#2 –   Drinking Gatorade while doing Cardio

Unless you are putting in 60 minutes+ of hard, sweaty cardio training, you don’t need the sugar calories found in Gatorade and other sports drinks. You do need water…but you don’t need Gatorade.

In fact, drinking sugary sports drinks minimizes one of the great benefits of of exercise…improved insulin sensitivity.

What is insulin sensitivity…and why should you care about it?

Insulin sensitivity describes how sensitive the body is to the effects of insulin. Someone said to be insulin sensitive will require smaller amounts of insulin to lower blood glucose levels than someone who has low sensitivity.

In short, being sensitive to insulin is good….being insensitive is bad and is a sign that you are on your way to developing type 2 diabetes.

Exercise, Insulin Sensitivity & Gatorade

Lots of research shows us that cardio exercise makes your body more sensitive to insulin. What happens during exercise is that your body pulls stored sugars out of your muscles & liver to fuel your activity. And for most gym-goers, you have more than enough sugar stored in your body to get you through your workout. (that’s why you don’t NEED Gatorade…unless you are a serious cardio athlete)

Post workout, your sugar-depleted muscles are going to be screaming for sugar. And when you chug down a post-workout protein smoothies or make yourself a meal at home, your muscles & liver are going to take priority over most other body processes.

And this is good…because it means that your muscles are going to get all the nutrients they need to recover faster from your workouts.

Takeaway Message – Unless you are a serious cardio athlete, don’t drink a sugary sports drink during your workout. You will perform just as well, recover faster, while getting leaner, stronger, fitter…faster.

#3 –   Training Chest & Biceps 3x per Week

This message is for all the young guys who think that getting a buff chest and jacked biceps is going to make all the girls swoon.

It won’t. You’re just going to wreck our workout, plus…

• All the other guys think you’re a poseur, and
• Your arms & chest would grow faster if you started training smarter.

What does training smarter mean?

• Train your entire body…not just your beach muscles
• Get stronger through your core & legs…and you will be able to handle heavier weights over your entire body.
• Remember that training your back also trains your biceps at the same time

#4 –   Believing that Lifting Weights Will Make a Woman Look Like a Man

You would not believe how many women believe that if they start lifting weights, their body with morph, grow and swell into this…

…when in reality, after years of lifting weights, eating tons of protein & nutritional supplements, favourable genetics and a lot of sweat & hard work, fitness model Jamie Eason looks like this…

…not exactly very manly.

The truth is that you are already lifting weights.

• Every time you stand up from a chair…you are lifting weights.
• Every time you go for a walk…you are lifting weights
• Every time you pick up your kid…you are lifting weights

And you don’t look like a man.

As the old adage says, the poison is in the dosage. If you choose to lift weights like a bodybuilder, eat huge like a bodybuilder and inject steroids, growth hormone & insulin like a bodybuilder, you might end up looking like a bodybuilder.

But…if you lift weights in an intelligent manner, eat in an intelligent manner and take a few crucial supplements, you will probably end up looking fitter, healthier, stronger and sexier than ever before.

#5 –   Expecting Immediate Results

Diet experts around the globe will tell you that to lose body-fat, you need to eat less calories than you consume. Referencing two of the laws of thermodynamics, they say that if you eat 500 fewer calories than your body requires to function, your body will free up 500 calories of stored body-fat to make up the difference.

And if you do that every day for a week, you will lose one pound of body-fat by the end of the week.

Unfortunately, as logical and scienc-y as that sounds, it doesn’t work in the “real world”.

The human body is a beautifully messy piece of work.  Two identical twins with identical bodies can follow the exact same diet & exercise program and get totally different results.

And while that seems totally unfair for the twin who isn’t seeing results, that’s real life. Transforming your body is going to require a process of trial and effort.

• Find a nutrition/training program that has a good track record and seems to fit nicely into your lifestyle.
• Give it your best for a month.
• Evaluate how it worked for you.
• Give it another month or try a new plan
• Evaluate how it worked for you

Repeat over and over and soon enough you will become an expert on what works for your body.

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The Truth About Feminine Fitness

A long, long time ago, women’s workouts meant aggressive arm circles, bouncy stretching, and hundreds of step-touches. We got crazy flexibility, ceaseless endurance, and if our diet lined up properly, a lithe, slender body (just like Jane Fonda).

Fast-forward to today’s savvy women and we’ve graduated to wanting a lean, strong body. “Fit” and “skinny” aren’t synonymous anymore – we want a healthy, bullet-proof physique (and gorgeous muscle definition wouldn’t hurt)….aka the NEW feminine fitness.

If you’re still caught in the cardio-only rut or listening to celebrity trainers who admonish us to “never lift heavy weights” lest it make us “bulky,” read on to see what women’s workouts should look like today.

The New Paradigm

The updated heavy hitter in fat loss, health, and fitness is, without a doubt, strength training. I’m not talking about bodybuilding here, and you don’t have to be an athlete to strength train. You most certainly don’t have to be a guy to strength train, either!

Experts and scientists now agree that while the right nutrition and cardio-respiratory training are important to health and fat loss, strength training is the third most critical component.

In case you’re wondering, you definitely won’t become the She-Hulk of your neighborhood if you lift weights heavier than three pounds (or 100!). Women have much less testosterone than men and we have to work hard to build even a small amount of muscle. Even then, we can never build muscles as big as guys unless we’re juiced up on steroids – not likely in your case, I’m betting.

This may surprise you, but strength training helps me express my femininity. Being strong and fit is an important way I define myself. And it’s not an exaggeration to say that strength training has increased my self-confidence in ways I can’t even begin to explain.

Take a look at how strength training is a smart strategy for your body and mind.

Burn Mega Calories

If you’ve ever done a strength-training circuit, you know it can get your heart pumping. Squats, lunges, chest presses, bent-over rows, and shoulder presses back to back without rest is a major calorie burner!

Not only that, but strength training burns calories when you’re not exercising, too. This “afterburn” effect results when your muscles are busy repairing themselves after a good, heavy lifting session.

Since muscle is metabolically active tissue that burns fat even when you’re at rest, strength training increases your metabolism. This means the more muscle, the more fat burning!

Rock Functional Strength

You don’t have to be a bench-pressing beast to benefit from increased strength. Even lifting moderate weights can make you feel stronger and fitter for everyday activities like carrying your kids, pushing the lawnmower, or changing a tire.

Stay Youthful

We can stay strong and active into old age by integrating resistance training into our routine. One study at McMaster University showed that strength training actually reversed the effects of aging by changing tissue at the cellular level in healthy senior citizens [1].

It’s important to understand that unless we counteract it, losing muscle mass is an inevitable part of aging. Feminine fitness weight training helps us stay strong and mobile instead of becoming injured and inactive (which almost always leads to weight gain, too).

Since women are especially susceptible to bone loss, resistance training is also a must for stimulating growth in our bone density as we age.

Look Hot

Of course, when you’ve been strength training awhile, along with eating nutritious foods and managing your caloric intake, you’ll see muscle definition pop on your arms, abs, and legs. Feeling good about your body might be your top motivator, and that’s perfectly fine, too.

I used to have the flattest behind around – affectionately (or not) known as a “mom butt.” But doing heavy squats, lunges, kettle bell swings, and hip thrusts completely transformed my backside into one I am truly proud of (shake it!).

The benefits of feminine fitness strength training don’t stop there – try increased energy, better sleep, improved posture, and yes – even greater flexibility.

Let’s Go!

Getting started with strength training is easier than you might think. If you’re a beginner, I recommend checking out the articles here at Health Habits, my beginner’s guide, and “The New Rules of Lifting for Women,” by Lou Schuler.

Simply keep three things in mind and you can’t go wrong:

1. Your top priority will always be impeccable form.
2. You will keep progressing as long as you continue to add weight.
3. Allowing your muscles to recover is just as important as your workouts.

Enjoy the benefits of feminine fitness strength training, and I’ll see you in the weight room.

About the Author

Suzanne Digre is a NASM-certified personal trainer who coaches clients online and in-person. With over 15 years of lifting experience, Suzanne writes at workoutnirvana.com, where she shares her passion for strength training and clean eating.

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10 Ways to Workout Smarter….not Harder

Every day I go to the gym and I see the same people doing the same workouts.

• Runners get on a treadmill and run
• Yoginis perform their poses
• Bodybuilders squeeze & flex their muscles
• Powerlifters lift heavy stuff
• Aerobicizers attend their group fitness classes
• And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

• Less time required per workout – I never, ever perform more than 20 min on a HIIT workout
• Reduced chance of overuse injuries – just ask a runner about their aches & pains
• Faster & greater improvements to the cardio-vascular system
• Increased fat loss due to increased levels of EPOC  (Excess post-exercise oxygen consumption)
• Increased total body strength

Before HIIT – After HIIT

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

• More Proof – HIIT Better than Cardio
• Live longer and better with HIIT
• HIIT is Best for Burning Belly Fat
• Stop Heart Disease with HIIT?
• HIIT Training: The Cure for Type 2 Diabetes and Obesity?
• HIIT turns Fat Men into Fit Men
• HIIT is better than Cardio for your Heart
• 4 Steps to a Great HIIT Workout

Next Page : Movements not Muscles…

Quick Nav

• High Intensity Interval Training aka HIIT
• Movements not Muscles
• Mini Workouts
• Joint Mobility
• Creatine
• Focus on weaknesses first
• Bands
• Love your fascia
• Free your mind
• Nutrients not calories

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Pages: 1 2 3 4 5 6 7 8 9 10

Want to be healthy? Be friends with active people

Playing , socializing and fitness are intertwined in my life.

I love people and I love moving, and it makes me happy when I can combine the two.

What makes it even better is that if you have friends that are active, chances are you’ll be more active, and if you want to get healthy, that’s a beautiful thing.

Being active with friends is a great way to passively maintain your commitment to moving. Any number of friends of mine will call on a Sunday morning and tell me a few people are going out for a game of shinny in an hour. I’m so in. There’s nothing better than a bunch of grown ups skating around getting sweaty.

Two weeks ago my cousin texted me and said she was going cross country skiing and asked if I wanted to join her. It was a last minute impromptu excursion. I quickly packed up my skis and met her at the trail. We laughed as we fell down constantly (it’s early in the season, we’re finding our ski legs!) and we raced against each other on the straight aways. At the end of the trail we both collapsed, laughing, sweating and catching our breath.

This fall, my French Boyfriend built me my own custom mountain bike (swoon!) and we spent a lot of time trail riding around rural Manitoba. Cycling is totally his sport and he’s coaching and motivating me to improve. I was determined to improve my time every week. We’re playfully competitive with each other, it’s fun and a great way for us to connect.

This is how I enjoy spending my leisure time. It’s not an effort to set these activities and routines up, they just happen organically when you surround yourself with the right people.

Start the trend with your own friends and family. Arrange a skate on the river or a tobaggan trip to Assiniboine Park. You might be initially met with some groaning but after the fact, I guarantee that everybody will say, “that was fun, why didn’t we do that sooner?”

And who knows, next Sunday they might call you to go and play some hockey. It has to start somewhere.

So…..who wants to go skating this weekend?

About the Author:

In addition to being a Twitter friend of mine, Lindsay Hamel is a awesome personal trainer from Winnipeg, Canada.

If you want to train with her or just talk about fitness stuff, you can reach her here on Twitter or Facebook or Instagram or at her website.

More proof that you should Just Say No to Cardio

• You want to be healthy
• You want to be fit
• You want to be strong
• You want to be fast
• You want to be powerful
• You want to look great naked

If this sounds like you, you need to stop doing boring old cardio workouts…

…and start combining strength training workouts with high intensity interval training (HIIT) workouts.

Here’s why…

In a study published in the European Journal of Applied Physiology, researchers examined whether a combination of sprint interval workouts and strength training workouts would result in compromised strength development when compared to strength training alone.

During this study, they also monitored maximal oxygen consumption (VO2max) and time to exhaustion (TTE) to determine if the HIIT workouts would improve aerobic performance.

The Results

After 12 weeks of 4x per week workouts, they researchers found that:

• Upper & lower body strength improved in both groups with no difference between the strength training (ST) group and the combination HIIT-ST group.
• VO2max improved in the HIIT-ST group but not in the ST group. Previous studies have shown that HIIT is equal or superior to traditional cardio in improving VO2max

Conclusions

• Strength training without HIIT will make you stronger
• Strength training + HIIT will make you equally as strong
• HIIT improves VO2max as well or better than traditional cardio training

When you combine this new data with all of the previous studies + years of real-world experience that has shown that traditional cardio training reduces strength, power & muscle mass in favour of aerobic performance (VO2max et al), it all starts to become very clear.

It means that if…

• You want to be healthy
• You want to be fit
• You want to be strong
• You want to be fast
• You want to be powerful
• You want to look great naked

…you need to just say no to cardio and just start saying yes to HIIT + strength training.

Reference

• European Journal of Applied Physiology

Health Habits Exercise Videos – Fat Burning HIRT Circuit #1

Here is the 4 minute “kick yo’ ass”, super fat-burning workout exercise video I promised you on Tuesday.

Note: I almost didn’t post it today as it is not 100% finished. The workout is good to go, but I need a bit more time for my video guru Lauren to input all of the instructional text.

So, what I am going to do is get this sucker online right now, and when we have added all the text, come back and replace all this text so future viewers never know that I put a beta version online.

About the Workout:

This is a High Intensity Resistance Training Circuit consisting of…

• 4 Minutes total work
• 8 x 30 second sets
• 3 exercises

The 3 Workout Exercises are…

1. Squats
2. Push Ups 
   
3. Jumping Jacks

Note – Choose the version of Squats or Push Ups equal to your fitness level. You want to push yourself as hard as possible, while being realistic about your current fitness level

Exercise Options

SQUATS

• Bodyweight Squats
• Goblet Squats
• Overhead Squats

PUSH UPS

• Push Ups from your Knees
• Standard Push Ups
• Single Leg Push Ups
• Push Ups with feet on Stability Ball

Exercise Tips

• Push yourself as hard as your fitness level will allow
• Keep rest to a minimum
• Maintain correct form – see “how-to” videos
• Work hard, fast & safe

This is a great fat-burning, fitness boosting workout. However, since I can’t watch over you like one of my “real-life” personal training clients, I need to drop a little common sense…

Please note that this video is designed for educational purposes only. Not all exercises and/or training programs are appropriate for everyone. Before starting any new workout routine, please take into account your personal health & fitness condition. Injuries can happen. Please consult your trainer or healthcare professional before jumping into this or any other exercise program.

Now that that’s over, it’s time to get sweaty….

THE WORKOUT

 As this is the first workout / exercise video I have put online, I would really appreciate your feedback. Be merciless….I want these exercise videos to be as good as they possibly can…without spending a ton of money of course 🙂

Planned Changes/Upgrades

• We are going to change the timer/buzzer. What I want is a 30 second timer for each set & either a 4 minute timer or progress bar so that people know how much time is left in the workout.
• Text warning 5 sec before the next exercise starts – “Push Ups are next” – or something like that
• A longer chunk of text at the end of the workout with more details about the circuit
• Text before the workout starts with some of the info I posted above

About my experience with these first few exercise videos

It has been incredibly cool. I have been lucky enough to find an amazing partner in my videographer Lauren Webb…(her Vimeo page – her Tumblr). She took my rambling descriptions of what I wanted to do with these videos and is making them look even better than I had hoped they could be.

And we are just getting warmed up. Lauren’s background is actual film making…not exercise videos. As such, this first round of videos has involved a LOT of getting to know each other, our goals for the project, our expectations and what can actually be done on a shoestring budget.

Not only will we be faster with the next round of videos, they will look better and will have more features. Stay tuned.

I would also like to thank our fantastic fitness model Nicole for her patience and positive attitude…as well as her ability to bang out push up after push up after push up.

Finally, I would like to thank the Miles Nadal JCC in Toronto for providing the location for the video shoot. With that said, if you’re looking for a new gym in Toronto, I can highly recommend the JCC and suggest that you call and ask for my buddy Manny at the JCC –Call and ask for him at (416) 924-6211 x 500  or  shoot him a direct email .

Health Habits “How-To” Exercise Videos – Squats

As I promised yesterday, today’s post is the second installment of “how-to” exercise videos. Yesterday’s push-ups and today’s squats are going to be combined with a third “mystery” exercise to create a thoroughly unpleasant (and very, very effective) High Intensity Resistance Training circuit workout video that I will post on Wednesday. And as the exercise video library grows, I will create full-length (20 minute) High Intensity Resistance Training exercise videos. These videos will be posted on Thursdays…and will include instructions on how to add mobility, flexibility, HIIT and/or cardio training to the resistance training workout video to look after all your exercise needs. Alright, enough yakity yak…let’s get to the exercise videos

HealthHabits “How-To” Exercise Videos #2 – Squats

Bodyweight Squats

Goblet Squats

Overhead Squats

Tomorrow, I combine these exercises + one more “mystery” exercise into an awesome High Intensity Resistance Training circuit workout. Get ready to sweat.

NOTE – As this is my first attempt at doing workout – exercise videos, I would really, really appreciate your feedback on the quality / usability of these videos. My goal is to make them useful for people who workout at home (video on their tv sets or laptop) & at the gym (video on smartphone or tablet). 

Health Habits “How-To” Exercise Videos – Push Ups

I am launching a new project here at Health Habits.

Starting this week, I will be posting…

• a group of “how-to” exercise videos on Mondays,
• another group of “how-to” exercise videos on Tuesdays, and
• a short (4 min) High Intensity Resistance Training circuit workout video on Wednesdays

Wednesday’s 4-min circuit workout video will be made up of the exercises posted on Monday & Tuesday.

As the video library grows, I will create full-length (20 minute) High Intensity Resistance Training workout videos. These videos will be posted on Thursdays…and will include instructions on how to add mobility, flexibility, HIIT and/or cardio training to the resistance training workout video to look after all your exercise needs.

So…here we go….

HealthHabits “How-To” Exercise Videos #1 – Push Ups

Push Ups from your Knees

Push Ups – Standard

Push Ups – Single leg version

Push Ups – Feet on stability ball

NOTE – As this is my first attempt at doing exercise – workout videos, I would really, really appreciate your feedback on the quality / usability of these videos. My goal is to make them useful for people who workout at home (video on their tv sets or laptop) & at the gym (video on smartphone or tablet).

And before anyone compliments me on my awesome videographer skills with multiple camera angles and video editing and original music and all the other stuff that makes these videos look waaaaayyyy better than all the other exercise – workout videos on Youtube…..it wasn’t me. I managed to convince an amazing young videographer – Lauren Webb…(her Vimeo page – her Tumblr)  – to do all the hard work for me.

I would also like to thank our fantastic fitness model Nicole for her endurance. Even though Nicole is a super-fit personal trainer at the JCC, you wouldn’t believe how many reps she had to perform as we changed angles and played with lighting, etc. Two hours of push-ups, squats and jumping jacks…without getting sweaty and un-model-ly.

Finally, I would like to thank Manny Amaral from the Miles Nadal JCC in Toronto for providing the location for the video shoot. Everyone at the JCC is great and Manny is no exception. With that said, if you’re looking for a new gym in Toronto, I can highly recommend that you ask for my buddy Manny at the JCC – Call and ask for him at (416) 924-6211 x 500  or  shoot him a direct email .

Why Can’t I Lose Weight?

It seems like I hear some version of this question each and every day. Just this past weekend, it was posed to me by Angela.

• Angela is a forty-something year old woman, with two kids and an executive position at an insurance company.
• Angela is 5’6″ and weighs approximately 170 lbs.
• Angela doesn’t want to weigh approximately 170 lbs.

Maybe, some of you can sympathize with her story.

Angela’s Story

All the way through high school, Angela was an average, healthy weight. Not thin; healthy. She participated in gym class and enjoyed playing tennis. In university, she fell victim to the dreaded “freshman fifteen”. By the time she graduated, it was more like 20 lbs.

After graduation, she lost most of that weight by exercising at a health club and watching what she ate.

Next came the babies…

After the birth of her two children, Angela found herself reunited with that extra 20 lbs. Throwing herself back into that same exercise and nutrition program, Angela managed to lose most of that 20 lbs….And then gain it all back….and then lose most of it again…..and then gain it all back plus a little bit extra.

This takes us back to the present day.

• Angela has 35 lbs. of excess fat that she wants to be rid of.
• And she feels completely lost.
• She has read every diet book.
• She has exercised like an Olympic athlete.
• She has cleansed.
• She has popped dietary supplements.
• She has joined and quit three different diet programs.

Nothing works anymore. So she asks me, “Why can’t I lose weight”?

So Why Can’t She Lose Weight?

The truth is; when it comes to burning off excess body-fat, Angela has no idea what she is doing. But it’s not her fault.

• The multi-billion dollar diet industry sets people up for failure. If every dieter was successful, who would buy the next best selling diet book? Who would buy the pills or the bars or the shakes or the… Well, you get the point.
• The diet industry promises you easy weight loss. But when you fail, it is always due to your lack of will-power. So why don’t the diet gurus help you generate that will power?

Why don’t they give you a complete weight loss program involving:

• Nutrition
• Exercise, and
• Mental / Emotional / Spiritual Strategies

Starting on the next page, I will attempt to do that

Quick Nav:

• Page 1 – Intro
• Page 2 – 3 Paths to Fat Loss
• Page 3 – The Most Effective Training Methods for Fat Loss
• Page 4 – High Intensity Resistance Training
• Page 5 – High Intensity Interval Training

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As well, you also get access to the series of Supplement Reports that I am publishing this year.

Pages: 1 2 3 4 5

10 Fantastic Fitness Gifs

If you like fitness…and you like gifs…you’ve come to the right place. Today’s post is a collection of fantastic fitness gifs that I whipped together last night when I couldn’t sleep 😦 Enjoy… Kettlebell (or dumbbell) Swings are one of my favorite exercises.

• They are a great way to dynamically warm up your entire body prior to your regular resistance training workout
• They are a great way to build core strength
• They are a great way to strengthen your glutes / booty / butt / rear end / badonkadonk
• They are a great way to mobilize your hips and prevent muscle imbalances & their associated aches and pains

Next Page – Stir the Pots

Pages: 1 2 3 4 5 6 7 8 9 10

More Proof – HIIT Better than Cardio

As a personal trainer with 25 yrs of experience AND as a certified fitness junkie, I love HIIT because…

1. it works really, really well to help my clients get fit really, really fast,
2. it helps my clients drop excess body-fat really, really fast
3. and because it is really simple to program HIIT workouts and it fits into the busiest of schedules really, really well.

Unfortunately, not everyone sees HIIT like I do. 

There is a large group of trainers and fitness “experts” who…

• think that low intensity cardio is superior to HIIT for developing aerobic fitness, and
• fear that the High Intensity aspect of HIIT is dangerous to the health of their clients.

Their concern is that people with less than perfect cardiac function are at imminent risk of suffering a heart attack if their trainer puts them on a HIIT protocol. Which makes sense….if you haven’t read a medical journal in the past few years and still believe that low intensity cardio is the only safe way to improve cardiac function..

However, if you’re like me and don’t want to wait for our mainstream health & fitness to catch up with modern science, I invite you to…

1. Take a look at some of my articles about HIIT and Cardiac Function

• When it comes to HIIT – Quality trumps Quantity
• Stop Heart Disease with HIIT?
• Is High Intensity Exercise the Fountain of Youth?
• HIIT is Best for Burning Belly Fat

2.  Take a look at the latest research investigating HIIT and building a healthy heart

In a study just published in the Journal of Science and Medicine in Sport, researchers tested the effectiveness of HIIT workouts to improve the VO2max/VO2peak of 112 patients with coronary heart disease.

Note – VO2max/VO2peak is considered to be the gold standard for aerobic fitness, and aerobic fitness is believed to be the best indicator of cardiovascular health and a well-established predictor of total and cardiovascular mortality in subjects with and without coronary heart disease.

This means that exercise protocols which drastically improve VO2max/VO2peak are to be seen as powerful tools to help the medical (and fitness) communities prevent coronary heart disease and extend life.

In this study, the participants were divided into three groups based upon exercise intensity – as determined by percentage of HRmax.

• <88%,
• 88–92%, and
• >92% of HR_max

The goal of the study was to determine if higher relative intensity during exercise intervals would elicit a greater
increase in VO2peak…leading to greater & faster improvements in aerobic fitness and in theory improve cardiac related mortality rates.

Here’s what happened

• No adverse effects occurred during training
• Overall, VO2peak increased by 11.9 % after 23.4 exercise sessions
• Higher intensity exercise groups showed the greatest increase in VO2peak
• 3.1 mL for the <88% group
• 3.6 mL for the 88–92% group, and
• 5.2 mL,for the >92% of HRmax group

These findings build upon previous research which shows that the beneficial cardiovascular effects of aerobic exercise are intensity dependent, with higher intensity exercise showing a superior effect…leading the study authors to conclude that  “CHD patients who are able to perform high intensity training should aim at increasing exercise intensity above 92% of HRmax and thereby possibly achieve even greater improvements in aerobic capacity”.

What does this mean for you?

• If you’re a CHD patient, you need to talk to your cardiologist about HIIT training…keeping in mind of course that CHD patients need to keep a close eye on how everything they do – exercise, nutrition, lifestyle, stress, etc – can impact the function of their CV system.
• If you’re not a CHD patient, it means that if you want to improve your aerobic fitness and avoid dropping dead of a heart attack, you NEED to start doing some form of HIIT – High Intensity Interval Training.
• And if you’re a doctor or fitness expert who still believes that low intensity cardio is the best way to improve aerobic function, you need to put down your preconceptions and pick up a scientific journal every now and then.

Reference

• Moholdt T, et al. The higher the better? Interval training intensity in coronary heart disease. J Sci Med Sport
  (2013), http://dx.doi.org/10.1016/j.jsams.2013.07.007
• Rognmo O, Moholdt T, Bakken H et al. Cardiovascular risk of high- versus
  moderate-intensity aerobic exercise in coronary heart disease patients. Circulation 2012; 126(12):1436–1440.
• . Kodama S, Saito K, Tanaka S et al. Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis. JAMA 2009; 301(19):2024–2035.

Like this article?

Subscribe to @healthhabits and my friends at Mail Chimp will make sure that every time I scribble an article for @healthhabits, it will end up in your email inbox.

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What Happens When A Skinny Person Gets Fat

No one ever said the world was fair.

• Some of us can eat and drink whatever we want…and never gain a pound of body-fat.

• While some of us eat healthy, eat small portions, exercise religiously…and still have to shop for Plus Size clothes.

NOT FAIR….especially in a society which:

• Rewards women (and men) who are lean, fit and have no need to squeeze into a pair of Spanx.
• Punishes obese women (and men) with lower pay, bad jokes and outright hostility by a growing army of douche-bags.

So, what happens when the world goes all Freaky Friday and a 39 year old woman who is naturally tall…naturally lean…while being naturally addicted to potato chips & pizza…suddenly gains 30 pounds in less than 3 months…without changing her diet or level of physical activity?

1. Does she freak out and start snorting diet pills?
2. Does she go into denial and pretend that she still fits into her uber-skinny “skinny jeans”?
3. Does she morph into a rabid Fat Acceptance advocate denying that obesity is a symptom of less-than-optimum health?
4. Or does she step back, look critically at the situation and start looking for causes, cures and support?

Here’s what happened

About two weeks ago, I got a call from Ms. Skinny/Fat to discuss her recent & unexpected weight gain.

She told me that how, after a brief period of denial (#2), she had become concerned that this weight gain might be an indicator of a hormonal imbalance or some other health issue…and that she had better do something about it (#4). She had already booked an appointment with her family doctor, but since she is friends with one of the world’s greatest weight loss experts (moi), she decided to solicit my opinion.

Over a cup of coffee with her and her husband, we discussed the past six months of her life…what she ate, when she ate it, her work life, her home life, her medical history, her stress levels, her husband, her plans for the next six months, etc…

We looked into every nook and cranny of her physical, emotional, intellectual, social and spiritual aspect of her life…trying to find clues for why her body decided to stop being skinny and start being pudgy.

What we found was that a teeny-tiny dose of mirtazapine (1/4th of the normal starting dose – prescribed for anxiety) was most likely the culprit to have caused a significant shift in her appetite, metabolism, insulin sensitivity, leptin sensitivity and ultimately caused this naturally skinny person to get fat

After a quick consultation with her doctor, Ms. Skinny/Fat made 4 immediate changes to her daily routine:

1. She started bleeding herself off of the mirtazapine
2. She started taking a new prescription for anxiety
3. She started a CBT/Mindfulness Mediatation program for anxiety
4. She removed ALL starchy carbs from her diet in an attempt to compensate for any potential insulin/leptin sensitivty problems

The Result?

• Her appetite dropped immediately
• Her weight gain stopped immediately
• After one week, weight loss has begun

The Moral(s) of the Story?

1. It doesn’t take much for a naturally skinny person to get booted out of their excluisive little club. A slight shift in hormones or brain chemicals can have a drastic effect upon body composition.
2. If you are the type of skinny person who thinks that fatties are fat because they are lazy and without self-control, you may want to put down your prejudices and give your brain a shake.
3. Obesity IS a symptom of something going on in your body. A perfectly healthy body is NOT obese. Whether the cause of your obesity is easy to find and/or easy to correct is another question altogether. In this case, it was pretty easy to find and seems to be on its way to being corrected.
4. If you are the type of obese person who blames their metabolism for their obesity, you might be correct in the diagnosis, but you are 100% wrong if you think the situation is hopeless. Obesity isn’t a curse. It’s a symptom of imbalance. Discover the imbalance and try to correct it.

Reference

• Effect of mirtazapine treatment on body composition and metabolism
• The association between antidepressant use and disturbances in glucose homeostasis
• Use of antidepressant medication and risk of type 2 diabetes
• Leptin plasma concentrations increase during antidepressant treatment with amitriptyline and mirtazapine, but not paroxetine and venlafaxine: leptin resistance mediated by antihistaminergic activity?

The Difference Between Can’t and Won’t

• I can’t eat healthy all the time…
• I can’t make it to the gym tonight…
• I can’t go for a walk after dinner…
• I can’t get my kids to stop eating junk food…
• I can’t quit smoking…
• I can’t do HIIT sprints…
• I can’t stop eating grains…
• I can’t resist the lure of a Starbucks Caramel Macchiatio…
• I can’t…I can’t…I can’t….

WRONG.

The next time you think that you can’t do something…..watch this .

• You can eat healthy…you just won’t do it
• You can make it to the gym tonight…you just won’t do it
• You can go for a walk after dinner…you just won’t do it
• You can get your kids to stop eating junk food…you just won’t do it
• You can quit smoking…you just won’t do it
• You can do HIIT sprints…you just won’t do it
• You can stop eating grains…you just won’t do it
• You can resist the lure of a Starbucks Caramel Macchiatio…you just won’t do it
• You won’t…you won’t…you won’t…

Unless YOU decide that you will.

 

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Is Magnesium a Cure for Insomnia and Restless Legs?

Magnesium deficiency has been linked to a number of clinical conditions including hypertension, myocardial infarction, cardiac dysrhythmias, coronary spasm, premature artherosclerosis and diabetes.

It is also used as a treatment for angina, asthma, gall stones, menstrual cramps, high blood pressure, hyperactivity, glucose intolerance, diabetes, hypoglycemia, fatigue, fibromyalgia, prevention of hearing loss, kidney stones, leg cramps, migraine, osteoporosis, PMS, prostate issues and INSOMNIA.

And according to government data, 68% of Americans do not consume the recommended intakes of magnesium and 19% of Americans do not consume even half of the recommended intakes.

Not good….and up until 5 years ago, that was me.

Until I was introduced to magnesium supplements during a health & fitness trade show.

A rep for Natural Calm gave me a bunch of samples and while I sleep pretty well, I did notice an immediate effect on my sleep. My mind stopped obsessing over what I did or didn’t do that day or what I had to do tomorrow. Just calm.

And it made me wonder…could something as simple as magnesium be a cure for insomnia?

Since then, I have had no qualms recommending this product to clients & friends who are having trouble getting to sleep, staying asleep or just getting their busy minds to quiet so they can relax.

A mug of their lemon flavor drink about an hour before bed does the trick for me every time.

And recently, while searching for a natural treatment for a friend with neuropathy in both legs, I found a bunch of research about magnesium oil helping to relieve muscle spasms, tension and various forms of neuropathy – pain, restless legs, itching, tingling, etc.

Google also told me that Natural Calm makes a magnesium oil.

So, I emailed the fine folks at Natural Calm and told them about my friend and they sent me a bunch of samples – Magnesium Oil & Gel. (being a blogger can have its perks)

And knock on wood, it’s been a great success. Applied on her legs after a  hot bath and just before bed, my friend has seen a significant reduction in pain, tingling and restlessness.

Conclusion

I was a fan before trying the oil…and I am an even bigger fan now.

So, if you think that supplementing with magnesium may be helpful to you, I can honestly & wholeheartedly recommend both the Natural Calm drink and their Magnesium Oil.

NOTE – You can buy Natural Calm and Magnesium Oil at these links

NOTE #2 – I would love to hear about your experiences (good or bad) with magnesium.

Reference

• Natural Calm

Increase Your Bench Press…thanks to Koji Murofushi

The Koji Bench Press is known by many names:

• the Crazy Bell Bench Press,
• the Bamboo Bench Press,
• the Banded Kettlebell Bench Press,
• the Hanging Kettlebell Bench Press,
• the Crazy Plate Bench Press
• the Bandbell Bench Press
• and the Chaos Bench Press.

Whatever you call it, the Koji Bench Press has been attributed to Japanese hammer thrower Koji Murofushi and his unique training techniques.

The general idea behind the hanging weights is to create a higher level of instability via it’s pendulum chaotic oscillating effect….taxing and strengthening the assistance / stabilizer musculature….

….preventing & repairing injuries….

…improving athletic performance…

…while exposing any weaknesses in your musculature.

NOTE – The first time you try this technique, GO LIGHT!!!!

I’m not joking. Until your nervous gets used to the Koji bench press, you’re gonna shake and shake and quite possibly dop the bar onto your face. So GO LIGHT!!!

Over time, I have found the Koji bench press to be a great tool for helping get rid of sticking points, increasing totals and helping “sore shoulder” lifters bench with less pain.

You’re going to look strange doing the Koji, but if you give it 2-3 months, you will see improvements.

How to Get Strong – The Science of Strength

In an earlier post, The Components of Physical Fitness, I divided physical fitness into it’s component parts and provided a brief introduction of each part.

In today’s post, I am going to focus on muscular strength…or as Google likes to say…how to get strong, how to get stronger, how to get brutally strong, how to get freaky strong, etc, etc, etc.

And if you plan on getting freaky strong, you’re going to need to understand the whys and hows behind getting strong. And those whys and hows are all based in science.

So….we’re going to look at some of that science to help you figure out how to maximize your own personal levels of “strong”.

Intro to Muscular Strength

How strong you are (and how strong you could be) depends on the performance of your body’s skeletal muscles.

Your body’s muscles are highly adaptable. They will react to the stresses that you place upon them.

• Sit on the couch and they will atrophy.
• Try and run fast and they adapt to produce faster contractions.
• Lift heavy objects and they will increase their ability to produce maximum strength.

Muscular Strength can and has been categorized in a variety of different ways. In this article, I am choosing to divide Muscular Strength into four categories, based primarily on Newton’s Second Law.

(force is equal to the product of mass and acceleration.) Mass relates to how much weight/mass a muscle or muscle group can move. Acceleration relates to how fast that weight/mass is moved.

By using and manipulating force, mass and acceleration, we can force our muscles to adapt and become more efficient at generating…

4 Types of Muscular Strength

• Maximum Muscular Strength
• Maximum Muscular Power
• Maximum Muscular Speed
• Maximum Muscular Endurance

NOTE – Each of these categories has different characteristics with regard to mass and acceleration

Navigation

• Introduction
• Maximum Muscular Strength
• Maximum Muscular Speed
• Maximum Muscular Endurance
• Maximum Muscular Power
• Next Page

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The Absolute Best Barefoot Running Shoe

Last year, I reviewed the Skora Base running shoe. In that review, I concluded that the Skora Base was an excellent barefoot/minimalist/natural running shoe. Excellent…but not perfect.

• The soles were very durable, giving the shoe a very long life
• Great ventilation = reduced stinkfoot
• I received lots of positive feedback on how the shoes look…not important, but nice
• Easy to slip on…way easier than Vibrams
• A little on the heavy side for a barefoot shoe
• Comfortable as heck
• Designed to encourage “natural” walking/running gaits
• A toe box roomier than standard running shoes but not as roomy as some uber-barefoots
• Zero heel drop
• Average sole thinkness – not super thin like Sockwa but way better than a lot of “barefoot” shoes. This give them decent ground feel.
• And the unfortunate feature that when my cross-training workouts got a little hot & sweaty, I found that lateral stability became a significant issue. Not a big deal if you’re running around a track, but if you’re bounding through the woods or playing a little tennis, I found that I was almost sliding sideways out of my shoes.

So….when I heard that Skora has two new models for 2013, I was curious to see if Skora had addressed my personal issues with their kicks. And they have.

With two new models…. The Phase and the Core.

Here are the upgrades…

• The toe box is roomier in both styles- I can now wiggle my toes while wearing both the Skora Phase and the Skora Core
• The new for 2013 synthetic upper Phase is lighter than my synthetic upper Base shoes. 7.2 oz v.s. 7.9 oz
• The new for 2013 leather upper Core is lighter than the previous leather upper Form shoes. 8.1 oz 8.2 oz (not much of a diff here)
• Both of the new styles are using a new injection blown rubber outsole giving both the Phase and Core a “grippier” feel and an increased ability to feel the ground beneath your shoes. This new sole reminds me of the sole Leming uses.
• And finally, both shoes have much improved lateral stability. This might be due to the new lamination process used to bond the upper materials and overlays without stitching. Skora claims “this results in a stronger, more durable upper with less seams to let in water or rub against the skin”. All I can tell you is that I am not sliding around in this shoe.

So, all in all, both of these new Skoras – the synthetic Phase and the goatskin leather Core get two great big enthusiastic thumbs-up from yours truly.

If you want to learn a little more about the specifics of these shoes, please continue reading…

Review Criteria

• Protection – If you’re not going to develop thick natural calluses by actually running barefoot, you need to wear a shoe that will protect you from the occasional sharp stone or chunk of glass.

Where my old Skora Base shoes have a 9mm Forefoot/heel stack height (sole 4mm, midsole 5mm), the new Skora Phases and Skora Cores have both been reduced down to 8mm while changing the sole material from a high abrasion rubber to a grippier injection blown rubber. Defintely an upgrade in my mind.

• Proprioception – A bare foot provides immediate feedback to the surface it rests upon. A thick spongy sole…not so much. This can be crucial when it comes to avoiding ankle sprains and wiping out while trail running.

I can’t get over how much this shift to injection blown rubber has made on the proprioception capabilities of these new Skoras. As mentioned above, both the Phase and Base are 1 mm thinner. And unless you are the princess from the Princess and the Pea, I doubt you can tell the difference. But there definitely is a difference in ground feel with these new Skoras. It has to be the new rubber.

• Natural Foot Movement – Does the shoe allow or prevent your foot from flexing & spreading in order to distribute the load uniformly over the entire foot. This analysis will address shoe width (especially the toe box), arch support, shock absorption, etc…

Like the older model Skora Base & Form, this is where I believe Skora really separates itself from the rest of the barefoot/minimalist/natural shoe pack. Unlike some minimalist shoes which basically slap some rubber onto the bottom of a polyester sock, the Skora engineers have created an aysmmetric last shape with a curved bottom profile. And it’s that curved outsole which is supposed to mimic the natural foot shape and encourage a natural medial to lateral rolling motion which makes the Skora truly unique. And with the now wider toe box, there is absolutely nothing to complain about. Unlike any other minimalist shoe that I have ever worn, the Skora Base actually makes you run naturally. No more falling back into old patterns of heel striking.

All 4 models of Skora running shoes (Core, Form, Phase and Base) will have you landing midfoot and absorbing impact as your feet were originally designed. And while that may not be a huge deal for someone (me) who has spent years re-training their neuro-muscular system and suffering though freakishly tight calves and the converted their bodies to a minimalist style of running, it is a gigantic deal for someone who wants to start running ala barefoot put has spent years running heel-toe. For this one feature alone, I can’t say enough good things about Skora.

• Weight of the Shoe – Who wants a heavy, clunky shoe?

Both of these 2013 models are lighter than their predeccesors – with the Skora Phase weighing 7.2 oz and the Skora Core weighing 8.1 oz. Not the lightest barefoot shoes on the market, but light enough that you probably will never notice the difference. Next page – the review continues…

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Our Health Care System is Completely Backwards

Earlier this evening, I was reading a business book entitled Breaking the Time Barrier. The book is written for small business people (like me) in service industries who bill their clients on an hourly basis. Written as a pseudo-fable, the author tries to hammer home the lesson that I should be billing my clients based on the value I bring to them…not by selling blocks of time to them at an hourly rate.

The author recommends that I…

1. determine the goals of a potential personal training client – ie a 20 lb weight loss or a 10 pt. drop in systolic blood pressure,
2. identify the value of their goals to them. How much do they value their health, fitness, appearance?
3. Offer solutions designed to achieve their goals
4. Charge them a percentage of the value of their goals in return for my solution

…as opposed to selling them hour long chunks of my day..with the implied promise that those hours are going to add up to their goals…of a 20 lb weight loss or a 10 pt. drop in systolic blood pressure.

And that got me thinking about other personal trainers…and the fitness industry…and then the entire health care system. And by the end of my pondering, I concluded that our health care system is completely backwards.

Our Current Health Care System

Currently, we have a society where rates of diabetes, cancer, heart disease, dementia, depression et al increase year after year after decade. And instead of the health care system offering solutions to help us achieve our goal of good health, it offers us products & services designed to…

1. mask the symptoms of disease
2. extend life after the medical condition has become critical

We’re not paying for health…we’re paying to manage pain, disability and disease.

[colored_box color=”green”]If I was a cynical man, I might start thinking that our health care system is a bit of a racket. Why focus on keeping their patients healthy when they can sell them lots of stuff when they get sick?[/colored_box]

But what if doctors could make a good living and keep us healthy at the same time?

• What if our health care system taught us how to eat for health?
• What if our health care system taught us how to be active for good health?
• What if our health care system taught us how to shop for and cook healthy meals?
• What if our health care system made healthy food inexpensive?
• What if our health care system made health & fitness cool like Hollywood makes really bad movie sequels seem cool?
• What if our health care system made access to exercise facilities universal?
• What if our health care system focused most of it’s efforts on keeping us healthy?

And what if you paid for these services in advance…like you do everything else?

For example…

• If you want shelter from the elements, you buy a house or rent an apartment.
• If you want to get rid of hunger, you buy food
• If you want to travel from home to work, you get a bike or a car or a transit pass.
• If you don’t want to be lonely, you talk to people, go on dates, nod and smile at the stuff they find important…

We all pay a price in some form or another to achieve the goals that are important to us.

So why don’t we do that with our health care system?

Why don’t we pay doctors to keep us healthy? Isn’t that what we want? To be healthy…and fit…and strong…and attractive.

So why do we pay the health care system to mask our illnesses and keep us alive in hospital beds while our family goes bankrupt trying to keep us alive just a little bit longer?

Can anyone answer that question for me?

The Bruce Lee Workout

In the world of bodybuilding and physique transformation, one of the most highly respected physiques of all time belonged to a guy who stood 5’7″ and weighed between 130 and 165 lbs.

That’s right…at his heaviest, Bruce Lee weighed only 165 lbs.

And yet, bodybuilders like Arnold Schwarzenegger were in awe of the body he built.

So, how did he do it?

And more importantly, how can you do it?

How can you build a body like this?

Well, if you want to learn about the weightlifting routine he used to build his strength and increase his muscle mass….pick up a copy of The Art of Expressing the Human Body.

But…you will be wasting your time.

If Bruce Lee was alive today, he would not be using the training routines found inside that book.

Bruce Lee believed that as a warrior and as a person, one should never “get set into one form. One should adapt and create your own style, and let it grow, be like water”.

Empty your mind, be formless, shapeless — like water.

When you put water in a cup, it becomes the cup;

When you put water into a bottle it becomes the bottle;

When you put it in a teapot it becomes the teapot.

Now water can flow or it can crash. Be water, my friend.

At this point, you may be asking…what the heck does being formless like water have to do with fitness, working out and getting a wicked set of abs like Bruce Lee?

Well, I’m going to tell you.

Being formless like water means using those training techniques that work for your particular goals…and to not get all wrapped up in dogma.

• There is no perfect workout
• There is no perfect diet.

What there is, is….

• your body as it currently exists,
• your vision of how you want your body to be
• and a whole bunch of tools & techniques that may or may not help you achieve your goals.

Becoming attached to a certain training method (bodybuilding, yoga, pilates, crossfit, cardio, walking, aerobic classes, Tae-Bo, P 90X, etc…) is a sure path to stagnation and unattained goals.

The same goes for nutrition.

If the tool is ineffective, find a way to make it effective or replace it with another tool.

Be like water

Unique goals require unique solutions.

One size does not fit all.

Be fluid like water…and get a wicked set of abs like Bruce Lee

How Often Should I Exercise?

Q. How Often Should I Exercise?

A. According to Dr. Pietro Tonino, an orthopedic surgeon and sports medicine specialist at Loyola University Hospital, “celebrities look the way they do because they’ve followed their intense regimes for a long time. They also can afford ace trainers who make sure they don’t hurt themselves, vary their routines and keep them motivated”.

Another difference: “Most people that I know don’t have that amount of time to work out every day,” Tonino says.

Overexercising can be dangerous, warns the doctor. You might see some short-term benefit, but at the risk of long-term damage.

Among the hazards:

• degenerative damage to tendons,
• ruptured biceps or pectorals
• and muscle strain.

And all it takes is an hour a day…

“Thirty minutes a day to an hour a day would be a good workout,” Tonino says.

Which kinda makes sense.

• Americans are told to perform moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week.

I’m too sexy for this shirt…

ooops, that’s only 60 minutes a week. And that only keeps you from dying, it doesn’t give you a six-pack.

• In Canada, Big Brother recommends that all good little Canadians accumulate 60 minutes of physical activity every day to stay healthy or improve your health. Time needed depends on effort – as you progress to moderate activities, you can cut down to 30 minutes, 4 days a week.

Alright, 2 hours of moderate activity each week….making us twice as fit as the Yanks?

What about the Brits?

• For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate-intensity physical activity on five or more days of the week.  The recommended levels of activity can be achieved either by doing all the daily activity in one session, or through several shorter bouts of activity of 10 minutes or more. The activity can be lifestyle activity or structured exercise or sport, or a combination of these.

We have a Winner!!!

150 or more minutes of moderate intensity activity each and every week.

Okay, that’s it then, 150 minutes of moderate intensity exercise per week is your exercise prescription.

Wait a minute, what’s this?

In a new study, published July 28 in the Archives of Internal Medicine, researchers tracked 191 overweight and obese women to determine the exercise prescription required to maintain a weight loss of 10% or more of initial body weight over two years.

The Study

• The women were instructed to eat between 1200 and 1500 calories a day.
• They were assigned to one of four groups. The groups were based on exercise intensity (moderate v.s. vigorous) as well as the number of calories burned through exercise – 1000 to 2000 kcal per week.
• The participants were encouraged to divide their exercise over five days a week and to exercise for at least ten minutes per session.
• They also had regular contact with members of the Health and Physical Activity Dept at the U of Pittsburgh.

The Results

• After six months, all of the women had lost weight.
• About half of the group lost 10% or more of their starting weight.
• However, after 2 years, only 47 (25%) of the overachievers were able to maintain their weight loss.

So how did the Fantastic Forty-Seven do it?

Researchers found that the women were averaging 275 minutes (1835 calories) of exercise per week. That’s 55 minutes a day on a 5 day schedule, or 40 minutes a day if you exercise every day.

As well, the women who exercised the most were also eating the least. On average, they ate 444 less calories than the women who exercised the least. It should also be noted that after crunching the numbers, the super group was eating 3108 less calories per week than the slacker group. And then when you add in the fact that they were also burning 1100 more calories per week, it’s no surprise that they did better than their chubby sisters.

Conclusion

Theirs: The addition of 275 mins/wk of physical activity,in combination with a reduction in energy intake, is importantin allowing overweight women to sustain a weight loss of morethan 10%. Interventions to facilitate this level of physicalactivity are needed.

Mine: Keeping in mind that I am a personal trainer and that I spend a good part of my day screaming for “one more rep”; I think that this research paints a realistic picture of the type and amount of activity needed to keep our society from getting fatter and fatter.

And before you say it, you do have 40-55 minutes of free time each day.

According to data collected from the annual Health Surveys for England between 1997 and 2006, rich old white people are more likely to participate in sporting activities than other demographic groups.

This also happens to be the demographic that carries the least amount of excess fat. Even worse, the fitness participation gap between rich and poor, black and white, old and young appears to be growing wider. So it seems that while more and more lily-white baby boomers are trying to get fit, the rest of the general population is getting fatter and lazier.

And before you say it, the rich actually have less free time than the rest of the great unwashed.

“Nobel Prize-winning behavioral economist Daniel Kahneman has found, however, that being wealthy is often a powerful predictor that people spend less time doing pleasurable things, and more time doing compulsory things and feeling stressed”.

“People who make less than $20,000 a year, for example, told Kahneman and his colleagues that they spend more than a third of their time in passive leisure — watching television, for example. Those making more than $100,000 spent less than one-fifth of their time in this way — putting their legs up and relaxing”.

“Rich people spent much more time commuting and engaging in activities that were required as opposed to optional. The richest people spent nearly twice as much time as the poorest people in leisure activities that were active, structured and often stressful — shopping, child care and exercise”.

So, no more excuses, get your rear in gear.

Here’s your inspiration…

Get off the couch!!!

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No Time to Exercise?

• Every January, approximately 3 billion people make a resolution to make exercise a daily part of their lives.
• Every February, approximately 2.99 billion people abandon their resolution because…they have no time to exercise.

Their lives are just too busy…work, kids, home, groceries, more work, youtube, etc, etc, etc… They just don’t have ANY free time…or at least that’s what they tell themselves.

What if I told you thanks to HIIT, HIRT and my gigantic fitness brain, even the world’s busiest person has more than enough time in their day to get enough exercise to be fit, healthy and outrageously super-sexy.

You would probably say prove it…so prove it I will.

THE PROOF

Last week, I was standing in the driveway speaking to one of my neighbours. After trying to squeeze me for free training advice, “Jim” proceeded to tell me how even though he paid almost $200 per month for a gym membership, he just didn’t have enough time in his day to get to the gym.

After giving “Jim” a serious eye roll, I suggested to him that he had more than enough time in his day to exercise and that he was full of BS. And after an thoroughly uncomfortable silence, I dragged him into my backyard to show him the suspension trainer that I had hanging from a tree branch.

Two minutes later, I had Jim cranking out set after set of push-ups, bodyweight rows, chin-ups and a variety of core-torturing exercises. And in less than 5 minutes, Jim was a sweaty, tired mess…and thoroughly in love with my suspension trainer.

Once Jim caught his breath, I suggested that…

1. He borrow my Jungle Gym for the week
2. Hook it up on the fire escape in his backyard/driveway
3. Agree to do a 5 min mini-workout every time he walked past the Jungle Gym.

Fast forward seven days…

• Jim has averaged 3 x 5 minute mini-workouts per day
• He feels physically great – lots of energy, stronger, etc
• He feels mentally great – less grumpy, less stressed out
• He has lost a little body-fat
• He has pumped up his flabby little-girl muscles
• And he’s buying his own Jungle Gym.

Most importantly, he admitted that I am a fitness genius and the best neighbour on the street 🙂

BUT WHAT IF YOU DON’T HAVE A JUNGLE GYM or SOMETHING TO HANG ONE OFF OF???

Have no fear my friends.  You don’t need any fitness equipment to take advantage of these mini-workouts. Here’s the plan.

1. Select a place or activity that you visit/perform on a regular basis every day – (walk past the tv, walk into the kitchen, go to the bathroom, answer the phone, etc)
2. Every time you visit that place or perform that activity, commit to doing a mini-workout. This could be as simple as 10 push-ups off of the kitchen counter or 5 body-weight squats or 30 seconds of step-ups or as involved as a 5 minute HIRT workout on your backyard Jungle Gym.
3. The length/intensity of workout depends on how many mini-workouts you will perform over the course of your day and your personal fitness level. If you choose an activity that you perform 20 times per day, keep the workouts very short. For Jim, he started out with 2 workouts per day – walking to get his car in the morning and again when he returned home from work. As he got to enjoy his mini-workouts, he began to make excuses to head out into the backyard.

If you’re just starting out, make the individual workouts very easy…and perform a lot of them throughout the day. If you’re fitter, make the mini-workouts longer (5 min max), tougher and less frequent.

Most important, this plan needs to work with YOUR schedule if it’s going to work. We’re trying to make these workouts fit seamlessly into the rest of your day so that they become part of your “new normal”. After a few months of this, you can begin to consider a gym membership or extending your “at home” workouts into longer duration (30 min) and/or higher intensity sessions.

Here is a List of Bodyweight Exercises to get you started

• 2 leg squats
• 1 leg squats
• Assisted 1 leg squats (hold onto something stable)
• Bulgarian Split Squat
• Lateral squats (side to side)
• Jumping Jacks
• Shuffle Lunges (like JJs, but moving front to back instead of side to side)
• Burpees
• Single Leg Bodyweight Deadlifts
• Step Ups – use the stairs in your house or a chair
• Hip Thrusts – 2 leg or 1 leg
• Standing Leg Kickbacks – for glutes
• Standing Leg Side Kicks
• Standing Straight Leg Front Kicks

• Bridge / Plank – Face down, face up or sideways
• Toes to the Ceiling ab exercise
• Windshield Wipers – lying on back

• Push Ups
• Back Rows – use kitchen table to hold on to
• Shoulder Press

I have included a lot of exercises for variety, but if you are just starting out, I would suggest you stick to a rotation of…

1. 2 Leg Squats
2. Push Ups
3. Back Rows
4. Lateral Squats
5. Bridge / Planks
6. 2 Leg Hip Thrusts

Click links for exercise videos

For more info, feel free to comment and/or check out the following posts.

• Feel Great with Micro Workouts
• 4 Steps to a Great HIIT Workout
• High Intensity Resistance Training – advanced stuff here

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

3 Pieces of Fitness Gear that You Need to Buy Right Now!!!!

Back in the olden days, human beings performed manual labor every day. They walked, ran, lifted, carried, dragged, pulled and pushed. Today, most of us spend our days sitting, typing, reading, talking and googling.

As a result, modern humans are fatter, weaker and sicklier than our ancestors. And while some of us are okay with this side-effect of our modern society, a growing percentage of the population isn’t. After leaving their physically inactive jobs for the day, they head over to the gym and spend a big chunk of their free time trying to get stronger, leaner and healthier.

Unfortunately, most of those people start their fitness journey with no idea how they should go about getting stronger, leaner and healthier…and thus fall prey to the marketing promises of the fitness / weight loss industry….a multi-billion dollar business sector that relies on hype and promises…pumping hundreds of new books, dvds, pills, potions and pieces of fitness gear onto the market every year…promising amazing physical transformations…

…and unfortunately, most of this fitness gear is crap.

Luckily for us, amongst all that health & fitness detrius, there are always a few products that…

• Do what they promise
• Are worth much more than their purchase price
• Deserve all the social media love that we can shower upon them.

Here are three of those products

1.  GLOBE GRIPZ

For my personal training clients, Globe Gripz do two important things.

1. They makes their hands stronger..which allows them to make the rest of their body stronger.
2. They magically eliminate shoulder joint impingements…eliminating pain, preventing injury and allowing us to reverse decades-old structural issues.

How?

1. The increased diameter of the Globe Gripz forces your hands to work harder to hold onto the implement – dumbbell, barbell, kettlebells, band, chin-up bar, etc. The increased workload leads to increased muscular strength in forearm, hand, finger strength.
2. The baseball shape of the Globe Gripz allows my clients to use a neutral grip (see middle image) which reduces the strain, impingement and chance of injury on their elbow and shoulder joints.

It’s a really simple piece of fitness equipment and for less than the price of a single physical therapy session, I have seen my single pair of Globe Gripz help a whole bunch of clients get rid of sore shoulders while make significant gains in grip and overall upper-body strength. They’re a must-buy.

2. BECOMING A SUPPLE LEOPARD

For the past 27 years, I have lifted heavy things, sprinted up hills, jumped over obstacles and bashed into trees, fences and other human beings. And as a result of my somewhat insane behaviour, I have developed more than a few aches and pains. And up until about two years ago, I spent a fair amount of cash on physical therapists, osteopaths, chiropractors, massage therapists, etc, to help minimize those aches and pains.

But since I discovered Kelly Starrett and his MobilityWOD videos, I spend a lot more time fixing my own aches and pains and a lot less money having someone else to do it for me.

Imagine my surprise when I heard rumours that Kelly was working on a book that would take all that video goodness and re-assemble it into book form…complete with an index chapters dedicated to specific injuries/treatments along with step-by-step pictures showing how to perform all of his painful yet awesome rehabilitation exercises.

I was totally geeked. Unfortunately, those rumours started about a year ago and the book was only released on April 23.

Since April 23, I have read the book at least 10 times. Seriously.

If you have aches and pains..or if you exercise on a regular basis..or if you are aging like the rest of us..or you want to be fitter/healthier..or you know someone who fits this description…

BUY THIS BOOK  and save a TON of money on physio, chiropractic, acupuncture, etc….

3. YOGA TUNE UP

Jill Miller and her Yoga Tune Up program was introduced to me when Kelly Starrett  featured her in a few of his MobilityWOD videos. In particular, it was this video on diaphragm mechanics that really captured my attention.

Such a simple movement…with a truly powerful impact on the type of aches and pains that sitting in a chair inflicts upon all of us.

After seeing this video, I contacted Jill via Twitter and asked if she would be willing to send me a bunch of Yoga Tune Up stuff with the promise that if I loved it, I would write up a review article. She said yes…and sent me a bunch of videos and therapy balls. And for the past month or so, I have been beta-testing the videos.

The verdict?

Everyone who has tried these videos more than three times has raved about them…me included. And this is coming from a guy who hates, hates, hates yoga classes.

        

Jill’s program is a weird and wonderful combination of yoga, calisthenics, corrective exercise, movement techniques and body therapy….designed to repair damaged muscle tissue, increase overall strength, create balance, increase flexibility, improve coordination, reduce stress and bolster the immune system.

And while I can’t comment on the immune system boosting, I sure as heck can confirm that doing Jill’s dvds 3 x per week will loosen up your knots, reduce that pain in your neck/back and have you moving, standing and sitting in weirdly graceful manner. I will continue to use her dvds and therapy balls and have recommended them to all of my clients.

Like Kelly Starrett and the folks at Globe Gripz, Jill has put together a unique program that produces massive results with a minimal time and financial commitment…..unlike all of those D-Bags who sell crappy fitness gear on late-night infomercials.

Fitness for Beginners – How to Squat

My buddy Andi is back with another exercise video.

Last week it was Push-Ups…this week, we are focusing on developing leg strength with the bodywight squat. More specifically, today’s video showcases a progression of bodyweight squat variations..from the ultra-beginner high-chair two-leg bodyweight squat..all the way to single-leg pistol squats…ouch.

Note – readers of Health Habits come in all different shapes, sizes and experience levels. Some of you will need to start with the most easiest squat variations performed in the video. Others will be ready to tackle the pistol squats. Most will be somewhere in the middle. Either way, I hope this video helps encourage you to push yourself toward greater levels of fitness.

Teaching my clients how to properly/safely squat is very, very important. Squatting is a very natural movement – babies squat before they walk. However, over time, most adults develop muscle imbalances and bad habits which made proper squatting technique next to impossible.

So…in addition to today’s video, I am going to give you two VERY important squatting tips.

1. Squatting is not about bending your knees and hips…it’s about dropping the weight of your torso straight down toward the ground. Focus on dropping your belly down between your legs.

2. Squatting involves movement in your hips, knees and ankles. Unfortunately, due to those bad habits and muscle imbalances mentioned above, most people put too much stain on their knees during the movement.

To fix that, I make sure that they shift their center of gravity backwards towards their hips…saving their knees undue load/stress. I do this by employing two “tricks”

The first is to have them squat facing a wall with their toes no more than 6 inches from the wall…forcing them to stick their butts backward.

The second trick involves some quasi-gross visualization….Imagine you got up in the middle of the night and needed to go to the bathroom…unfortunately the power was out and it was pitch black. You stagger into the bathroom, lift the seat, turn around and reach with your derrière…aiming in the dark to sit down safely without ending up on the floor.

The point of this exercise is to make them really stick their butt backwards when they squat..once again saving the knees.[/box]

Next post – Complete Core Conditioning

Reference

• Health Habits Youtube page
• Andi’s Blog
• Andi’s Youtube page
• Andi’s Twitter
• Andi’s Google+

Best Body Workout – 2013 – Week 11 – Day 3

It’s the last workout for week #11  and today’s workout is once again…all about HIIT and core stability.

Next Monday is all new stuff.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

• video 1
• video 2

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

• video

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

• video

THE WORKOUT

• We are going to alternate between 60 seconds sets of HIIT sprints and 60 seconds of static core-stability exercises.
• Keep rest periods as short as YOUR fitness level will allow.
• No sitting while you’re resting – stretch a muscle while you’re catching your breath
• Don’t sacrifice good for for a few extra reps – watch the videos
• Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Set #1

1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

• Walk over to a flight of stairs.
• Step up and down on a single step as fast as you can for 10 seconds
• Rest 10 seconds
• Repeat for two full minutes

• If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

• Stair Step-Up video
• Elliptical Sprint video

Set #2

1. Prone Plank for 60 seconds total

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just remember to keep your core tight and don’t let your back droop. Remember, you’re a plank…flat…like a plank.

Set #3

1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

• Walk over to a flight of stairs.
• Step up and down on a single step as fast as you can for 10 seconds
• Rest 10 seconds
• Repeat for two full minutes

• If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

• Bike Sprint video
• Hill Sprint video

Set #4

1. Side Plank for 60 seconds total – 30 seconds each side

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just like the prone plank…remember to keep your core tight and don’t let your hips/core droop. Remember, you’re a plank…flat…like a plank.

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

• Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

• Quad video
• Hamstring video 
• Glute/Hip video
• Pec/Shoulder muscle fix video
• Back video
• Hip Flexors / Pelvis / Core video

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

• If you have a heart rate monitor and are between the ages of 17-64, I want you aiming for a Phil Maffetone HR calculator.

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

• If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

NEXT WEEK’S WORKOUTS

Monday, we start a brand new form of workouts.

[box type=”important”]And part of that workout is going to involve strength bands.

So, for the last time…I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of  moolah my way. [/box]

Motivation: How to Get It and Fuel It

Today’s article is a guest post from one of my favorite fitness gurus – Adam Ali.

The reason I asked Adam to write an article for Health Habits is that unlike most fitness ‘experts’, Adam not only cares passionately about bringing fitness to “normal” people, he actually does something about it. Working in one of Toronto’s at-risk neighborhoods, Adam has recently created the Goodfit Battles as a way to get Toronto’s urban youth to participate in active living through fitness training. While politicians and health experts talk about reversing childhood obesity and eliminating the chronic lifestyle diseases bankrupting our healthcare system, Adam actually does something about it.

Alright, that’s enough of  pumping Adam’s tires, on with the article….

Being known as the motivational-athlete-guy, I receive tons of e-mails from people asking me how do I get and stay motivated. My answer is always the same…I tell them that it’s a simple as just get STARTED and be on the look-out for any & all positive indicators. Seeing small wins lets me know that I am going towards the right direction and that’s what usually motivates me. However, to get those small wins, you got to START. There is no secret to that. Chase things you are passionate about and you are likely to stay on course. Besides finding small wins to motivate me here are some other approaches I use to get MOTIVATED.

1. Find someone to keep you accountable
   Now not only am I responsible for achieving my goal I have someone also breathing down my neck when I am going off course. A mentor or a friend who genuinely keeps you accountable can dramatically support you to get motivated.
2. Think about what will happen if you DON’T do it
   It scares me when I think about the consequence of not doing one my goals. I do not want to be regretful and spend any time later in life wondering what if. Out weight the loss of not taking action and that should be enough to motivate you.
3. Set up anchors
   Display a collage on your wall, set alarms, emails alerts to yourself, to do list, etc to continuously remind you of your goals. This can support fuelling you on your way to your goal.
4.  Find motivation
   Seek motivation. Go online and search for a video and article. Pick up the phone and call someone and start a conversation – I’m sure you will get encouraged. There are thousands of books on self-development and motivation. If you seek you will find it and remember that the best motivation comes within.
5. Greatest Invention.
   The greatest invention in my humble opinion has to be the paper and pen. There is something magical when you put your goals on paper. Utilize the magic of paper and pen and get writing everyday. Write a to do list that supports your goals. If you have a worthy thought about your goals or an idea – write it down.

Here is a link to my personal daily to do list. Utilize it daily and I promise that it will motivate you to your goals.

 .

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
—Thomas Jefferson

.

About the Author

This article was written by super-trainer Adam Ali, founder of iWontLose.com and creator of the Goodfit Battles. If you want to connect with Adam, you can reach him at Twitter – @ADAMwontLOSE or Facebook or on his YouTube page.

Best Body Workout – 2013 – Week 11 – Day 2

Get ready for a butt-kicking (yours) combination of HIIT and timed HIRT supersets.

THE WARM-UP

This is the same warm-upI use with my real-world clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

• video 1
• video 2

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

• video

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

• video

THE WORKOUT

• We are going to alternate between 60 seconds sets of HIIT sprints and 5 minute HIRT resistance supersets.
• Keep rest periods as short as YOUR fitness level will allow.
• No sitting while you’re resting – stretch a muscle while you’re catching your breath
• Don’t sacrifice good for for a few extra reps – watch the videos
• Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

• Walk over to a flight of stairs.
• Step up and down on a single step as fast as you can for 10 seconds
• Rest 10 seconds
• Repeat for 1 to 2 minutes

• If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

• Stair Step-Up video
• Elliptical Sprint video

Superset #2 

1. Bulgarian Split Squats
2. Toes to the Ceiling 

• 5 Minutes – Set your timer or watch a clock
• 30 seconds per exercise per set
• For Bulgarians, alternate legs between sets
• Perform as many reps as possible with proper form
• Minimize rest between sets
• No partial reps – full range of motion
• If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

Superset #3

1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

• Walk over to a flight of stairs.
• Step up and down on a single step as fast as you can for 10 seconds
• Rest 10 seconds
• Repeat for 1 to 2 minutes

• If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

• Bike Sprint video
• Hill Sprint video

Superset #4

1. Bodyweight Shoulder Press
2. Single Leg Hip Thrust – feet elevated

• 5 Minutes – Set your timer or watch a clock
• 30 seconds per exercise per set
• For Hip Thrusts, alternate legs between sets
• Perform as many reps as possible with proper form
• Minimize rest between sets
• No partial reps – full range of motion

• Bodyweight Shoulder Press video
• SL Hip Thrust video

Superset #5

1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

• Walk over to a flight of stairs.
• Step up and down on a single step as fast as you can for 10 seconds
• Rest 10 seconds
• Repeat for 1 to 2 minutes

• If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

• Stair Step-Up video
• Elliptical Sprint video

Superset #6 

1. Wide Grip Push-Ups
2. Lateral (side to side) Squats

• 5 Minutes – Set your timer or watch a clock
• 30 seconds per exercise per set
• Perform as many reps as possible…
• …with proper form – I would rather see you perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you need to add resistance to the Squats, hold onto a DB/KB
• Notice that the toes are facing forward on the squats – this is the form I want to see, but if your knees don’t like this, you’re going to need to pivot your foot as you lunge to the side – gotta look after those knees

• Wide Grip Push-Ups video
• Lateral Squats video

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

• Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

• Quad video
• Hamstring video 
• Glute/Hip video
• Pec/Shoulder muscle fix video
• Back video
• Hip Flexors / Pelvis / Core video

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

• If you have a heart rate monitor and are between the ages of 17-64, I want you aiming for a Phil Maffetone HR calculator.

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

• If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]Remember…We’re going to start using bands soon…so make sure you have some…and not the crappy (and dangerous) tube-style of resistance bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.[/box]

Best Body Workout – 2013 – Week 11 – Day 1

It’s week #11 of our Best Body Transformation 2013 series, and you have just finished a very demanding portion of the program. This week, we are going to shift back to a primarily HIIT style of training program, designed to increase fitness and minimize fitness…while giving your muscles a bit of a respite from the pounding they took for the past 6 weeks.

Have fun.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

• video 1
• video 2

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

• video

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

• video

THE WORKOUT

• We are going to alternate between 60 seconds sets of HIIT sprints and 60 seconds of static core-stability exercises.
• Keep rest periods as short as YOUR fitness level will allow.
• No sitting while you’re resting – stretch a muscle while you’re catching your breath
• Don’t sacrifice good for for a few extra reps – watch the videos
• Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Set #1

1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

• Walk over to a flight of stairs.
• Step up and down on a single step as fast as you can for 10 seconds
• Rest 10 seconds
• Repeat for a full minute

• If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

• Stair Step-Up video
• Elliptical Sprint video

Set #2

1. Prone Plank for 60 seconds total

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just remember to keep your core tight and don’t let your back droop. Remember, you’re a plank…flat…like a plank.

Set #3

1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

• Walk over to a flight of stairs.
• Step up and down on a single step as fast as you can for 10 seconds
• Rest 10 seconds
• Repeat for a full minute

• If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

• Bike Sprint video
• Hill Sprint video

Set #4

1. Side Plank for 60 seconds total – 30 seconds each side

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just like the prone plank…remember to keep your core tight and don’t let your hips/core droop. Remember, you’re a plank…flat…like a plank.

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

• Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

• Quad video
• Hamstring video 
• Glute/Hip video
• Pec/Shoulder muscle fix video
• Back video
• Hip Flexors / Pelvis / Core video

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

• If you have a heart rate monitor and are between the ages of 17-64, I want you aiming for a Phil Maffetone HR calculator.

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

• If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In 2 or 3 weeks, I want to start adding in some band training.

I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.

Note – I will put together a quick article tomorrow outlining which bands you might want to buy.[/box]

Be the Best You that You Can Be

Every day, I speak with people who want to transform their body from fat to fit. And for the most part, I tell them that the human body is an amazingly adaptable machine that WILL respond to exercise, nutrition, etc.

Unfortunately, sometimes I have to splash a little cold water on their hopes & dreams. Just like Mssrs Ecto, Meso & Endo, we all face unique limitations and restrictions.

• Mr. Meso’s waist is great for bodybuiding…but not so good for becoming the World’s Strongest Man
• And while Mr. Endo is built for pulling transport trucks out of ditches, he is never, ever going to be as lean as Mr. Ecto without a boatload of illegal and life-threatening drugs.

We all have limitations…

• Physical – wide hips, narrow hips, small boobs, big boobs, muscle fiber type, metabolic rate, etc…
• Mental – self-confidence and belief in their ability to improve
• Financial – gym memberships, trainers, healthy food & supplements cost money
• Social – support of friends & family isn’t guaranteed
• Knowledge – Some people still believe that cardio is the best way to lose weight
• Time – we are all stuck with this one 😦

And while most of us will never be hired to be the next Calvin Klein model…

…we sure as heck can be better than we are today.

 

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