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…

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.

ronnie coleman squat

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

NEW Research : Drinking Green Tea Improves Aerobic Capacity

A new study finds  that daily tea catechin consumption (combined with a twice weekly cycling program) improved aerobic capacity significantly in a group a Japanese males.

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Previous studies found that dietary supplementation with tea catechins combined with exercise improved endurance capacity in mice.

This is the first study (that I could find on PubMed) aimed to test the aerobic capacity of humans supplementing with tea catechins.

This new (8-week) study conducted on sixteen Japanese non-athlete males shows that daily tea catechin consumption (500 ml test beverage with 570 mg tea catechins) combined with a twice weekly cycling program improved aerobic capacity significantly when compared to the placebo group.

  • Aerobic capacity was evaluated by indirect calorimetry and near-infrared spectroscopy during graded cycle exercise.

  • Catechin beverage consumption was associated with a significantly higher ventilation threshold during exercise and a higher recovery rate of oxygenated hemoglobin and myoglobin levels after graded cycle exercise when compared to subjects receiving the placebo beverage.

These results indicate that daily consumption of tea catechins increases aerobic capacity when combined with semiweekly light exercise, which may be due to increased skeletal muscle aerobic capacity.

Disclaimer:

This research was conducted by researchers who work for the Biological Science Laboratories of Kao Corporation….who just happen to sell a green tea fitness supplement beverage.

img58097202

Which doesn’t mean that the science is bogus. Just something to be aware & skeptical of…just like any good scientist.

In green tea’s favor is a ton of science showing a wide range of health benefits associated with green tea catechins.  IMHO, it isn’t unlikely that green tea catechins probably have a positive effect on your aerobic capacity. There just isn’t any science (other than this study) on this subject.

But there will be. If you’re interested, I have set up an PubMed feed for “green tea & aerobic capacity” Click on the link and you will have access to the latest published research on how green tea catechins improve (or don’t) aerobic capacity.

 

Reference

Bioscience, Biotechnology, and Biochemistry Journal

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:

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

creamy-oats-4

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

ajvar_sauce

 

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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xanthohumol hops beer diabetes obesity hypertension cancer

Attention Beer Drinkers: Compound found in Hops lowers cholesterol, blood sugar and weight gain

If you’re a health & fitness nerd like myself, you already know that metabolic syndrome (abdominal obesity, elevated blood pressure, elevated blood sugar, high serum triglycerides and/or low HDL cholesterol) is fast becoming the #1 health concern around the globe.

img_img_9781587798054_metabolic_syndrome_chartIf you’re a beer lover, you already know that one of the main ingredients in beer is hops.

hops20cones20for20beer20production_0

What you may not know is that, a recent study at Oregon State University has identified specific intake levels of xanthohumol, a natural flavonoid found in hops, significantly improved some of the underlying markers of metabolic syndrome in laboratory animals and also reduced weight gain.

Unfortunately for the beer drinkers out there, while xanthohumol is found in beer, it would take 3,500 pints per day for a 70 kg /  human to get enough xanthohumol as was used in the study.

And I’m pretty sure that the calories found in 3,500 pints of beer would counteract all of the health benefits of the xanthohumol.

big-belly-means-inflammation

What is Xanthohumol and how does it work?

  • Xanthohumol is a natural flavonoid found in hops and beer.
  • As it pertains to metabolic syndrome, xanthohumol has been shown to decrease levels of LDL (the “bad” cholesterol), lower insulin levels and reduce levels of IL-6, a biomarker of systemic inflammation.
  • And if that wasn’t enough, there is research hinting that xanthohumol may be a potent anti-cancer agent.

How cool is that…a substance, found naturally in beer, may turn out to be a potent (and inexpensive) way to prevent obesity, prevent type 2 diabetes, prevent hypertension, prevent cholesterol jammed arteries…and prevent obesity.

26481606576_c6e17ce2d5_b

What does this research mean to me…right NOW????

Not a whole heck of a lot.

  • On one hand, you can go online and buy xanthohumol supplements.
  • On the other hand, all of the research conducted on xanthohumol has been done on animals – no human studies. As a result, we have no idea of effective dosage and SAFETY.

My advice?  Stay tuned for more research.

Reference

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

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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….

Max Benefit – Min Time Workout #2

Exercises

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

tumblr_mxbdh76yAZ1qdjo2ho1_400

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

Bulgarian_Squat

  • 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.

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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.

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pushups @healthhabits

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…

Max Benefit – Min Time Workout #1

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.

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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….

obesity in canada

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.

canada is the worlds fittest country

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Research Proves Junk Food Advertising Causes Childhood Obesity

Back in the “olden days”, tobacco companies created marketing campaigns like this…

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…and this…

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…and this…

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…in an attempt to make their product seem healthy, family-friendly and to CAPTURE THE YOUTH MARKET.

Because they knew that:

  1. Kids are more susceptible to marketing than adults
  2. People who start smoking as kids are likely to be life-long smokers
  3. Targeting children is the most effective business strategy

“Younger adults are the only sources of replacement smokers” – RJ Reynolds, 1984

“Today’s teenager is tomorrow’s potential regular customer, and the overwhelming majority of smokers first begin to smoke while still in their teens… The smoking patterns of teenagers are particularly important to Philip Morris.” – Philip Morris 1981

“The ability to attract new smokers and develop them into a young adult franchise is key to brand development.” – 1999 Philip Morris report

“They got lips? We want them.” – Reply of an RJ Reynolds representative when asked the age of the kids they were targeting

But of course, that happened way back in the olden days, before we got smart and told tobacco companies to stop giving our kids cancer. Nowadays, we would never let an industry knowingly make profits by making our kids sick….would we?

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According to this meta-analysis of all of the available scientific research, we know for a fact that unhealthy food advertising does increase unhealthy food intake in children…but not in adults.

And IMHO, that’s because children are children and lack the awareness & experience to resist the siren call of Madison Ave mind control.

According to lead researcher Dr Emma Boyland : “Through our analysis of these published studies I have shown that food advertising doesn’t just affect brand preference – it drives consumption. Given that almost all children in Westernised societies are exposed to large amounts of unhealthy food advertising on a daily basis this is a real concern.

“Small, but cumulative increases in energy intake have resulted in the current global childhood obesity epidemic and food marketing plays a critical role in this. We have also shown that the effects are not confined to TV advertising; online marketing by food and beverage brands is now well established and has a similar impact.

“On the basis of these findings, recommendations for enacting environmental strategies and policy options to reduce children’s exposure to food advertising are evidence-based and warranted.”

And just in case anyone is confused about the health effects of childhood obesity, here’s what the CDC has to say:

Health Effects of Childhood Obesity

Childhood obesity has both immediate and long-term effects on health and well-being.

Immediate health effects:

  • Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.
  • Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.
  • Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.

Long-term health effects:

  • Children and adolescents who are obese are likely to be obese as adults and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.6  One study showed that children who became obese as early as age 2 were more likely to be obese as adults.
  • Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.

What does this mean to you?

 

  • Advertisers used to market tobacco to children
  • When enough parents were convinced that tobacco was bad for their kids, they demanded (via gov’t) that advertising tobacco to kids be stopped immediately.
  • Today, advertisers market processed junk food to children
  • Some of us (me, you, World Health Organization, CDC, American Psychological Association, etc) are convinced that (1) processed junk food is bad for our kids and (2) our kids are susceptible to junk food advertising.

Unfortunately, not enough parents are convinced…and until they are, their kids are at a higher risk of obesity, heart disease, type 2 diabetes, stroke, several types of cancer,  osteoarthritis, and many types of cancer including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.

What can we do?

Thanks to the wonders of social media & the interweb, all you need to do is share this article on Facebook and Twitter.

All we need is one @KimKardashian retweet and those corporate childhood obesity peddlers are screwed  🙂

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Childhood Obesity Rates Ballooning All Around the World

Around the world, 41 million children under the age of 5 are obese or overweight according to the World Health Organization (WHO). And since 1990, the number of obese or overweight children around the world has grown by 10,000,000.

As if that wasn’t bad enough….the majority of that expansion has happened in developing countries…countries with fewer financial resources to help reverse this trend.

Why is this happening?

According to the WHO, the explosion in obesity rates of childhood obesity in developing countries is due to globalization and urbanization.

Or in other words…we took one of the crappiest parts of our society and spread it all around the world. Yay us.

fat_kid

 

Specifically, the WHO identifies the marketing & consumption of processed food and drinks factor responsible for the increase in global childhood obesity.

The report said that the global childhood obesity epidemic had the potential to reverse many recent health gains made across the globe and called on governments to address what it called a major health challenge.

“WHO needs to work with governments to implement a wide range of measures that address the environmental causes of obesity and overweight, and help give children the healthy start to life they deserve,” said Peter Gluckman, ECHO co-chair.

Among its recommendations, the WHO said governments should:

  • promote healthy foods,
  • promote increased physical activity and
  • promote healthy school environments

 

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WHO Conclusions

The greatest obstacle to effective progress on reducing childhood obesity is a lack of political commitment and a failure of governments and other actors to take ownership, leadership and necessary actions.

Governments must invest in robust monitoring and accountability systems to track the prevalence of childhood obesity. These systems are vital in providing data for policy development and in offering evidence of the impact and effectiveness of interventions.

The Commission would like to stress the importance and necessity of tackling the complex issue of childhood obesity. WHO, international organizations and their Member States, as well as non-State actors, all have a critical role to play in harnessing momentum and ensuring that all sectors remain committed to working together to reach a positive conclusion.

My Conclusions

The WHO has identified a series global health issue, but like the carpenter who thinks that the solution to every problem is a hammer and a nail, the WHO is suffering from a great big case of confirmation bias.

While I agree that all the groups listed above have a responsibility to do their part in reducing global childhood obesity, the WHO neglects to hold PARENTS responsible for their part in this cluster-fudge.

As the father of an almost-one-year-old baby girl, I am royally pissed off that she will be inundated with messages 24-7 that the consumption of junk food is essential to living a happy life full of fun & friendship.

And I’m also not happy that quasi-governmental bodies allow industry to help develop the official government endorsed “health-eating plans.”

And don’t even get me started on CEOs that put short-term bumps in share price over the health of the children who consume their food products. Companies are made up of people…and if those people don’t care about my kid, I have no problems using social media to publicly shame them and encourage parents to make healthier choices.

Okay…that’s enough ranting for today.

If you can spare 5 seconds, please RT or share this article via Facebook 

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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

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

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

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 betweenex. 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

pushups @healthhabits

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.

 

eatinginfrontoftv

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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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%.

man runningIn 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.

is it possible to be fat and fit

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.

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Coming Soon : HIIT for Health

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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?

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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

screen-shot-2015-06-23-at-11-59-36-am

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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As well, you also get access to the series of Supplement Reports that I am publishing this year. Only subscribers will have access to these reports.

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Caffeine for Weight Loss

 

The weight loss industry is a multi-billion dollar giant with hundreds of companies telling thousands of half-truths to separate you and your money.

Which supplements should you buy?

In an attempt to look past some of the supplement companies B.S., I employed the power of big data (via Google Trends) to identify the top 10 weight loss supplements….as decided by the millions of people who use Google to research weight loss supplements.

  • No marketing B.S.
  • No fraudulent claims from supplement companies
  • No advertorials masquerading as honest information

Just pure data collected by the giant brains at Google.

Supplement #10

caffeine banner.jpg

 

Caffeine is the 10th most popular weight loss supplement around the world. But weight loss is not all that caffeine is good for. In addition to being an essential part of my morning coffee ritual, caffeine is a chemical found in tea, cola, guarana, mate, etc…

How does caffeine work?

Caffeine works by stimulating the central nervous system (CNS), heart, muscles, and the centers that control blood pressure. Caffeine can raise blood pressure, but might not have this effect in people who use it all the time.

Caffeine can also act like a “water pill” that increases urine flow. But again, it may not have this effect in people who use caffeine regularly. Note – drinking caffeine during moderate exercise is not likely to cause dehydration

In addition to weight loss, caffeine has many other health-promoting uses, including:

  • mental alertness
  • pain reliever
  • asthma treatment
  • gallbladder disease treatment
  • ADHD treatment
  • low blood pressure treatment
  • as a cream to reduce skin redness & itching
  • athletic performance enhancer

How does Caffeine promote weight loss?

Caffeine promotes weight loss via two separate pathways:

  1. Appetite suppression. Research shows that caffeine reduces your desire to eat for a moderate period of time.
  2. Calorie burning. Studies have shown that caffeine stimulates thermogenesis — forcing your your body to generate heat and energy from digesting food.

In short, caffeine supplements promise to make you crave less food and burn more calories regardless of exercise.

 Caffeine Research

 Where can I buy Caffeine supplements?

In addition to your local health food or drugstore, I have listed some of the best online sources for Caffeine.

Note: If you make a purchase from one of these online retailers, I receive a 6-10% “finders fee” …almost enough to pay for this site. Thanks in advance 🙂

Like this article?

The info in this article came from my Special Report – The Top Weight Loss Supplements for 2016.  

The full report is available to @HealthHabits subscribers, so if you want to see numbers 9 – 1, subscribe now by clicking on the button below.

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Fish Oil Switches Fat Storage Cells into Fat Burning Cells

Researchers from Kyoto University have discovered that fish oil can switch your fat storage cells into fat burning cells.

Specifically, they found that consuming fish oil:

  1. Activates receptors in your digestive tract which…
  2. Engages your sympathetic nervous system…
  3. Causing fat storage cells to metabolize your fat

Background Info

Fact #1. You have three types of fat cells 

  • White fat – which stores calories and contributes to obesity
  • Brown fat – initially thought to exist only in babies, brown fat arises from infant muscles and is designed to help keep their little baby-bodies warm. “More recent imaging data suggested that adults, too, maintain some brown fat’.
  • Beige fat – similar looking to brown fat, beige fat doesn’t come from muscle, but is created by the “browning” of white fat in adult humans. It is found in “scattered pea-sized deposits beneath the skin near the collarbone and along the spine in adults”

Fact #2. Previous research has shown that fish oil has a number of powerful health benefits…including fat accumulation.

These two facts led the scientists at Kyoto U to investigate how fish oil and brown fat cells interacted.

The Study

Researchers fed a group of mice “fatty food” while feeding other mice “fatty food with fish oil additives.

The researchers found that mice who ate the fish oil supplement gained 5-10% less weight and 15-25% less fat compared to the non-fish oil eating mice.

 Figure 1: Fish oil intake reduced body weight gain and fat accumulation

srep18013-f1

Fish oil intake decreased body weight (A) and abdominal WAT (B) gain in mice. Mice were fed a control diet (C), control diet containing low-dose DHA-enriched fish oil (LD), control diet containing high-dose DHA-enriched fish oil (HD), control diet containing low-dose EPA-enriched fish oil (LE), and control diet containing high-dose EPA-enriched fish oil (HE) for 10 weeks. 

The scientists also found that the fish oil supplements caused an activation of the sympathetic nervous system, forcing white fat cells to transform into beige fat cells.

Figure 2: Fish oil intake induced UCP1 expression in interscapular BAT (brown fat) and inguinal WAT (white fat)

srep18013-f2

Fish oil intake induced UCP1 protein expression in interscapular BAT (A) and inguinal WAT (B). Fish oil intake also induced UCP1 mRNA expression in interscapular BAT (C) and inguinal WAT (D). Fish oil intake induced beige adipocyte-specific gene expression in interscapular BAT (E) and inguinal WAT (F). 

 

The researchers concluded that it was this transformation of white fat storage cells into beige fat burning cells that protected the lab mice from their “fatty food” diet.

What does this mean to you?

If you’re concerned about gaining or losing body fat…start eating more fatty fish and/or supplementing with fatty fish oils.

Fish Oil Supplements

Which Fish Should You Eat?

The following infographic shows which fatty fish are healthiest (re their good oil) and which fat are the healthiest (re low levels of mercury)

fish-omega3-mercury

Reference

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A Better Whey to Boost Your Health

Every year, bazillions of dollars are spent on drugs that promise to lower our cholesterol & triglycerides levels.

Some work, some don’t.

In a recent study, researchers discovered an inexpensive and yummy way to lower LDL cholesterol & triglycerides.

That’s right…I said yummy.

Here’s the plan/recipe

  • 45 grams of whey protein
  • 150 mg of supplemental calcium
  • 0.75 μg of vitamin D3
  • 2.5 g of prebiotic dietary fiber
  • 500 ml of water

Toss all these “healthy” ingredients into a blender with some frozen fruit and some cinnamon (for taste & GI control) and you’ve got a health booster that has been shown to have a significant effect on…

  1. Reducing low density lipoprotein (LDL) cholesterol levels
  2. Reducing triglyceride levels

…in just 21 days.

And it tastes great too.

Reference

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The Top Weight Loss Supplements for 2016

Unlike a lot of personal trainers, I am not a big fan of weight loss supplements.

In the 20+ years I have been transforming bodies, my clients have sculpted new bodies thanks to:

  1. A total commitment to eating healthy, and
  2. Exercising smarter.

However, there have always been a minority of clients that have needed some help in the form of supplements or pharmaceuticals. Unfortunately, in the past 5 – 10 years, that small percentage has been growing and growing.

I don’t know if it’s…

  • genetically modified foods,
  • the chemicals found in processed food,
  • a lifetime of poor food choices manifesting as broken metabolisms

Whatever it is, more and more of my clients NEED weight loss supplements to help boost the effectiveness of their new diet and fitness routines.

Because of this, I have put together a report of the top weight loss supplements for 2016.

Starting with a list of 30 popular weight loss compounds, I used the big data of Google Trends to identify the most popular weight loss supplements as decided by the millions of people who use Google to research weight loss supplements.

  • No marketing B.S. 
  • No fraudulent claims from supplement companies
  • No advertorials masquerading as honest information

Just pure data collected by the giant brains at Google.

With all that data, I was able to identify:

  1. The top weight loss supplements for 2015, and more importantly 
  2. The projected top weight loss supplements for 2016.

SO….HOW DO YOU GET THE REPORT?

  • If you are an email subscriber to @healthhabits, you don’t have to do anything. A copy of the report should be sitting in your inbox right now. If not, shoot me an email, and I will get one to you asap.
  • If you don’t already subscribe to @healthhabits email updates, hit the button below, follow the sign-up procedure and a report  will be flying to your inbox in mere seconds.

Henry Rollins v.s. McDonalds

A lesson in nutrition from an unlikely source – Mr. Henry Rollins

enjoy

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pushups healthhabits

“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.

gymboss-interval timer

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:

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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)

oscillation_training_overhead_squat
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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fitbit surge healthhabits review

Fitbit Surge Review : Is this the fitness tracker you’ve been looking for?

When it comes to reaching your fitness goals, steps are just the beginning. Fitbit tracks every part of your day – including activity, exercise, food, weight and sleep – to help find your fit, stay motivated and see how small steps make a big difference.

https://fitbit.com

Disclosure: Compensation was provided by Fitbit via Mode Media>. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Fitbit.

As per my policy on review articles, I only post reviews of products & services that I would recommend to my “real world” clients and I only request payment when a company wants time-limited exclusivity, meaning that I won’t review a competing product for a specified period of time. This is one such case.

When a rep from Fitbit called me last fall and asked if I wanted to review Fitbit’s Surge fitness tracker / wearable / watch, my initial reaction was…NO WAY!!!

I have tried out LOTS of fitness trackers over the years…with the end result being that after a few months, all of them found their way into the back of a drawer and were never heard from again.

Don’t get me wrong. The data that I received from most of my previous fitness trackers was useful, but only to a point. Up until now, fitness trackers were great for runners & walkers, but pretty much useless for anything else.

And while I wasn’t surprised that the Fitbit Surge has the latest & greatest technology for runners:

  • Measuring heart rate in real time right from your wrist without having to push any buttons while you run.
  • Using that real-time heart rate data to gauge & adjust training intensity on the fly.
  • A built-in GPS giving you data on pace, distance, elevation, floors climbed, split times, route history, route map and workout summaries to help you adjust your running program as needed.

Even with all this, I still wasn’t interested in doing the review. Like most fitness folk, I do more than go for a run or a walk.

  • I lift weights,
  • I sprint hills.
  • I do yoga.
  • I circuit train.
  • I do a bunch of different stuff.

That’s when the Mr. Fitbit smarty-pants told me that the Surge can be used to track all sorts of different workouts:

  • Running
  • Walking
  • Cross-training
  • Hiking
  • Pilates
  • Weight training
  • Spinning
  • Circuit training
  • Yoga
  • and more

By now, I was a little intrigued. But, I still said no because as cool as this thing was sounding, my history with previous fitness trackers told me that:

  • I would still end up putting it on for workouts…
  • Taking it off for the rest of the day…
  • Occasionally forgetting to put it on in the morning…
  • And eventually losing track of it altogether until it popped up at the back of my junk drawer in the kitchen.

What I needed was a good reason to wear this thing. Something more than all the fitness tracking technology.

Here’s my reasoning:

  • Most of us used to wear a watch.
  • But, as soon as we all got mobile phones, a lot of us ditched our watches because our phones had a clock.

Why did we do that?

  • Pulling your phone out of a pocket is much less convenient than a quick glance at your wrist.  
  • Why would we abandon a superior piece of time-telling technology for an inferior one?

Simple.

  • The annoyance of carrying two pieces of technology outweighed the annoyance of having to dig your phone out of your jeans when you wanted to check the time.

Don’t believe me?

  • My clients who self-identify as runners wear their fitness trackers 24 hours a day.
  • My clients who don’t identify as runners wear their fitness trackers for workouts and take them off when they settle in for the night at home.
  • Normal people (who want to be fit) buy fitness trackers and eventually stick them in drawers.

Unless the annoyance of wearing a fitness tracker on your wrist is significantly outweighed by the benefits, it’s gonna end up in the back of your junk drawer in the kitchen. Believe that.

So I asked Mr. Fitbit…what can the Fitbit Surge do to make my life better, in addition to improving my health & physical fitness?

Mr. Fitbit replied that the Surge will allow you to:

  • See who is calling or texting you on your mobile phone without having to pull it out of your pocket
  • Pause or fast forward your phone’s music player QUICKLY and EASILY while you are working out.

Two things that would make my life just a little bit easier, and would get me to wear a watch for the first time in over 5 years.

Here’s my review:

Looking at the technology, the Surge has all the functions I want in a fitness tracker…

fitbit surge review - ultimate fitness super watch fitbit surge review app fitness

  • GPS Tracking & Mapping
  • Continuous heart rate readings. 24 hours a day. No straps. No clips.
  • Continuous activity monitoring
  • Multi-sport functionality
  • Workout intensity monitoring
  • Sleep Monitor – quality & quantity
  • An excellent (IMHO) Computer / Smartphone app interface….very simple & intuitive.

fitbit surge review app fitness

    • It also works with a bunch of third party health & fitness apps. Which is great if you’re already an active member in one of the major online fitness communities.

And if you’re not part of an existing online fitness community or online fitness training advice service or motivation app, Fitbit also allows you to contact/challenge/praise/shame your fitness friends as well as make new friends via the Fitbit community.

Note: Fitbit also offers a “premium” service, providing personal training, nutrition & sleep consulting. I didn’t try this service, so I have no idea how good (or bad) it is.

Moving on to the reason why I decided to review the Surge

I couldn’t be much happier with the Surge, because in addition to all the cool fitness tech, it made my smartphone even smarter.

Call & Text Message Monitoring

      • With the Surge, I can monitor phone calls & text messages during situations when I “can’t” check my phone .i.e. during business meetings,
      • Or when I’m walking, running, working out, etc,
      • Or when it’s charging across the room.

Music Player Control

Not as big a deal as the call/text monitoring, but still pretty useful for me.

When I’m working out at the gym or running, I use my smartphone as a music player. Sometimes, I need to pause the music or skip one of my less favorite songs.

Prior to testing out the Surge, I had to pull out my phone, open the screen-lock, open the player and pause/skip to the next song. I realize this is the very definition of a first world problem, but it’s a heck of a lot easier to just reach over to my wrist and push the pause or FF button

You’re going to appreciate this when someone interrupts your workout at the gym.

Things I would change about the Fitbit Surge

      1. The display is a back lit monochrome LCD display. Considering that competitors like the Microsoft Band and the upcoming Apple Watch both have high definition OLED screens, the Surge LCD touchscreen looks very 2014.
      2. While the phone call/text notifications are FANTASTIC, it would be nice to receive notifications from Facebook, Twitter, etc. Not essential, but nice.
      3. Re music player control, some people prefer to use streaming services rather than playlists stored on their phones. Control of these services would be great for those users.
      4. Style wise, it would be nice if Fitbit had an option that looked less like a sports-watch and more like a watch-watch…something that would look nice with a suit.

NOTE: Online, the Fitbit Surge is getting compared mainly to the Apple Watch. And I have a bit of a problem with that comparison. While the Surge gives you on-board GPS and optical heart rate monitoring, the Apple watch uses less accurate optical heart rate sensors and the watch doesn’t have GPS.

Which kinda sucks if you bought the Apple watch to be your fitness tracker.

It’s like comparing these two pair of shoes.

basketball-shoes

Sure, they both look like basketball shoes, but each was designed with different purposes and for different consumers. One’s a fashion shoe. The other is a fitness shoe.

  • The Apple watch is a smartwatch with fitness features.
  • The Fitbit Surge is a fitness tracker with smartwatch features.

Which one you choose depends on your needs for the product. At least, IMHO.

NOTE: I have no idea if Fitbit is looking into adding more smartwatch-esque features in the Surge 2.0 or if they looked into them already but decided against them due to cost constraints.

I’m pretty sure they could have put in an OLED display and added more connectivity options, but that stuff costs money…which would be reflected in the purchase price.

Maybe Fitbit could offer two different Surge versions…the current version at $250 and a second version with OLED screen & Twitter updates for $350.

Conclusion

Ultimately, the strongest recommendation I can give in support of the Fitbit Surge is that I very seldom take it off and I have no plans to stick it in my kitchen junk drawer.

  • At first, I fiddled around with the watch commands…swiping the touch screen, pushing buttons…trying to get the thing to do what I wanted it to do.
  • After a few days, I was pretty good with it and was developing a habit of using the watch and checking my dashboard daily.
  • After a few weeks, I was really comfortable using the watch and I had developed a dashboard routine that took about 2 minutes per day.
  • As I was already a giant fitness nerd, I didn’t exactly need the Surge to motivate me to exercise.
  • What it did allow me to do what get a better handle on how my training was affecting my overall health.
  • As a result, I have made some minor lifestyle & exercise changes which have paid off nicely. Definitely worth the $250.

At the end of the day, I can heartily endorse the Fitbit Surge.

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health diet obesity healthhabits

A Diet for People Who Can’t Stick to a DIet

No one likes dieting.  Just thinking of…

  • Counting calories, or
  • Eating fewer carbs, or
  • Avoiding white foods, or
  • Cutting back on fat, or
  • Living off of lemon juice, cayenne pepper & maple syrup, or
  • Writing down everything you eat, or
  • Eating nothing but kale, or
  • Drinking 20 glasses of water per day, or
  • Chewing each bite of food 20 times, or
  • Popping fat-burners, or
  • Taking pictures of every meal, or
  • Eating nothing but bacon, or
  • Spending too much bathroom time thanks to laxatives, or
  • Loading up on “natural” weight-loss supplements, or
  • Eating only raw foods…

…fills most of us with an almost unbearable sadness.

Let’s face it. Diets suck. 

healthhabits health fitness fat couple fit couple poster

  • Wouldn’t it be cool someone came up with an weight loss plan for people who can’t stick to a diet?
  • And wouldn’t it be cool if that weight loss plan was based on some solid science?
  • And wouldn’t it be cool if that weight loss plan was 100% free?
  • And wouldn’t it be cool if that weight loss plan gave you the weekends off?

Today is your lucky day!!!

Today I am going to tell you about the research conducted by Dr. Satchidananda Panda of the Salk Institute for Biological Studies.

Professor Panda and his associates are interested in understanding the molecular mechanism of the biological clock. In his lab, he “uses genetic, genomics and biochemical approaches to identify genes under circadian regulation in different organs and to understand the mechanism of such regulation.”

Luckily for us, two of his recent studies (see References below) have looked at how a time-restricted diet produces weight loss & prevents metabolic disease.

Here’s how it works

In his 2012 study – Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet  – Dr. Panda found that animals who had their food consumption restricted to an 8-hr window were protected against obesity, hyperinsulinemia, hepatic steatosis, inflammation and have improved motor coordination….even though they consumed an equivalent amount of calories compare to the control group which was allowed to eat whenever they wanted during the day.

diet health nutrition obesity healthhabits

Think about that…you can eat just as much as you NORMALLY do, but by restricting yourself to an 8 hour feeding window, you will

  • Prevent obesity,
  • Prevent insulin resistance,
  • Prevent leptin resistance,
  • Prevent type 2 diabetes,
  • Have a healthier liver,
  • Have lower levels of inflammation, and
  • Will be physically more coordinated.

But wait…it gets even better.

In his 2014 study – Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges – Dr. Panda looks at how time-restricted feed (8-9 hrs per day) works against PRE-EXISTING OBESITY.

health diet obesity healthhabits

What they found is that, even without restricting calories, instituting a 9-12 hour feeding period…

  • Reduces obesity,
  • Reverses the progression of type 2 diabetes,
  • Improves liver function and high cholesterol

…even when the little lab mice were allowed to…

  • Eat whenever they want on weekends
  • Chow down on high-fat, high-fructose, and high-sucrose diets throughout the week

What Does This Mean For You

It means that by restricting your food consumption to a 9-hour window during the work week, you can…

  • Keep eating your “normal” diet,
  • Lose body-fat,
  • Improve your liver function,
  • Lower your cholesterol,
  • Prevent type 2 diabetes,
  • Drink beer & eat nachos on the weekend

NOTE: I don’t want to be a Debbie Downer, but even though I am super-excited about this research, I want to prepare you for the possibility that further research may expose flaws in the theory. That’s the nature of science. For now, I suggest cautious optimism. Give this plan a try for a 4-6 week period and see how it works for you. After all, you are your own personal lab mouse.

And if you want to let me know how this plan works for you, contact me via social media. All my social media links are in the footer.

Please share this post via your social media platforms. This is great new science that deserves to be spread as far & wide as possible. Please share on all your platforms.

Reference

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John Oliver Bitch Slaps the Sugar Industrial Complex

For years & years & years, health nerds like me have used websites like this to:

  1. inform the public about the health problems caused by the over-consumption of sugar, and
  2. shame the processed food industry into cutting back on added sugars

And for years & years & years, most “normal” people never heard our tiny online cries from the health & fitness wilderness. The fact is, no one likes to be told that everything we eat is bad for us…especially from a bunch of health nazis with six-packs and personal trainers.

But recently, the mainstream media has (finally) caught on to what us health nazis have been saying…that processed foods loaded with extra sugar (and chemicals & crappy fats) are really, really bad for us.

And it’s not just the news networks and the documentary filmmakers. It’s political comedians like John Stewart, Stephen Colbert & John Oliver…

And this is fantastic news for the health of the nation…and really, really bad news for processed food producers who pump loads of extra sugars (and chemicals and crappy fats) into their products.

Because when a guy like John Oliver can…

  1. make you laugh out loud, while
  2. getting you really pissed off at the Sugar Industrial Complex (aka Big Food…aka the people who sell food in boxes with lots of ingredients that no one can pronounce)

…you can bet that a lot more “normal” people are going to get the message.

And as they say, laughter is the best medicine.

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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 playingand 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.

road hockey canada

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

obama-basketball

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

healthy-kids health fitness healthhabits

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.

rink - skating outdoor

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.

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.

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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LEPTIN

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.

LEPTIN

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

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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…

burpees

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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

zumba

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

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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…

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.

TheJourneyfromFattoFit

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.

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

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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Warning Labels on Sugary Drinks – good idea, bad idea???

Last Friday, California’s State Senate Appropriations Committee voted (5-2) to pass a measure requiring distributors of bottled or canned sugary drinks to put a warning label on their beverage container.

SB1000 would require a warning label to be placed on the front of all beverage containers with added sweeteners that have 75 or more calories in every 12 ounces.

Not too surprisingly, America’s soda pop producers were not amused. The California Beverage Association issued the following statement.

“We agree that obesity is a serious and complex issue,” the group said in a statement, calling the proposed bill “misleading” claiming that “just 6 percent of calories in the average American’s diet come from soda, fruit, sports and energy drinks, compared with 11 percent in sweets and deserts. Moreover, it said most calories are consumed in the form of fats, oils and starches in food”.

Translation: We agree that our product is crap and directly contributes to obesity, diabetes, tooth decay, heart disease and cancer, but…we’re not as bad as the guys who sell candy bars, potato chips, pizza, etc.

What happens next?

  • SB1000 requires a majority vote of the full Senate before it can become law. That vote is scheduled to occur in the next two weeks. In the meantime…
  • Supporters of the bill (California Medical Association, California Center for Public Health Advocacy, the Latino Coalition for a Healthy California, the California Black Health Network and supporting Senators) will issue public statements supporting the bill and it’s health & financial benefits.
  • Critics of the bill (California Beverage Association) will defend their position on health promotion, question the effectiveness of warning labels and raise the issue of potential job losses due to the cost associated with placing warning labels on their products.

Will the Bill become Law?

Who knows?  Going up against the processed food industry is no easy task. Pepsico and Coca Cola have lobbied and defeated previous labelling and “soda tax” bills in states across the nation.

Still, proponents of the bill are hopeful. California’s Democrats hold a super-majority in the Legislature and are traditionally more supportive of this type of motion.

Will the Warning Labels Have Any Effect?

Once again…who knows?

In a recent study,  researchers concluded that if the USA had adopted cigarette package warning labels in 2012 (when Canada enacted tobacco labelling legislation), the number of adult smokers in the USA would have decreased by 5.3–8.6 million by 2013….meaning that there would have been 5.3–8.6 million Americans with a reduced chance of dying from lung cancer.

Health warnings on cigarette packages saved lives in Canada and would have saved lives in the U.S. of A. And that sounds like a pretty darn good return on investment.

So….is it really such a jump in logic to assume that health warnings on sugary drinks would also reduce consumption of said sugary drinks…thereby improving American rates of insulin resistance, obesity, hypertension, heart disease, cancer???

Are all Warning Labels equally effective?

After looking at Canada’s gnarly anti-smoking images, I started wondering if California’s proposed sugary drink warning label….

…will be as effective?

Warning Labels on Sugary Drinks

Will a text-based warning be as effective as pictures of cancerous lungs and impotent cigarettes?

Methinks that California’s legislators need to go back to ye olde Photoshop drawing board and bedazzle their warning labels.

Let’s see if we can come up with something better

Warning Labels on Sugary Drinks

Nothing like a little parental awareness (guilt?) to help spark better shopping habits.

Somehow, I doubt that Pepsi will re-work their logo to create this custom sugary drink warning label.

If morbid obesity isn’t a strong enough warning, how about neuropathic foot ulcers and leg amputations???

obesity-warning-fruit-juice

There is nothing like a juice box full of chemicals & high fructose corn syrup to show that you don’t give a shit about your kid.

What do YOU think?

  • Are warning labels on sugary drinks a good idea?
  • Is a text-only label as effective as labels with scary pictures?
  • Can you come up with any better labels?
  • Would you like to see these labels where you live?
  • If so, would you be willing to email your gov’t representative RIGHT NOW and tell them that you want warning labels on sugary drinks?

Reference

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Weight Loss is 99% Mental, 1% Physical

  • Every year, hundreds of new diet / weight loss books hit the shelves of your local Amazon…promising that they have discovered the elusive secret to rapid & permanent weight loss.
  • Every year, thousands & thousands of desperate people plunk down their hard earned cash to buy one (or more) of these masterpieces of weight loss literature.
  • Every year, 97.2% of those good people are left disappointed, overweight and yet strangely hopeful that the next diet book they buy will work as advertised.

And if the diet books weren’t bad enough, the internet is chock-full of experts, gurus and weight loss motivators telling you that weight loss is…

abs are earned in the kitchen (1)

Too bad they are 100% wrong. Because…

Weight loss is 99% Mental…1% Physical.

99% mental because until you gain control of your mind, emotions, feelings, urges, etc…all of the diets, exercise programs, supplements, lotions, potions and notions are 100% useless.

Weight Loss is 99 Mental

So….how do you gain control of your brain, emotions, feelings, urges, etc?

That’s where it becomes interesting.

Over the past 20+ years as a personal trainer and tireless student of scientific research, new age-y techniques and real-world success stories, I have come to realize that, like a snowflake, each of us has a unique mental & emotional state. A state created by a combination of genetic inheritance, adopted parental habits and all of the stuff that has happened to us during our time on planet Earth.

What is this stuff that am I talking about?

Your stuff is made up of all the traumatic experiences that you have ever had, all the advice you’ve been given, books you’ve read, meals you’ve ate, tv shows you’ve watched, arguments you’ve had, images you’ve seen, songs you’ve heard, friends you’ve had, enemies you’ve hated, people you’ve lusted after, clothes you couldn’t fit into, etc, etc, etc…

All of this stuff gets mixed & mashed together to create a big bunch of unconscious habits that have shaped the person you are today. And for the purposes of this article, let’s assume that that person is overweight and looking for a way to drop some pounds.

How does that person…

  • overcome all of their unconscious programming?
  • take control of their thoughts, emotions, feelings, urges??
  • and transform their body from fat to fit???

 

That IS the billion dollar question.

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Who do you trust with your health?

Who do you trust with your health?

  • Do you trust the food provided to us by Mother Nature/God/Natural Selection?
  • Or do you trust the processed food executive whose job depends on you eating more deep-fried GMO corn covered in pink slime and processed cheese food?

pink-slime-jon-stewart-2

Who do you trust with your health?

  • Do you trust the reassuring tv voice (I’m not a real doctor, but I play one on tv commercials) urging you to buy their latest pill for fixing your blood pressure, cholesterol, diabetes, wonky erection, etc?
  • Or do you trust the family doctor who sits down with you, looks you dead in the eye and tells you that you need to make some unpleasant life changes…even if you’re going to get pissed off?

Who do you trust with your health?

  • Do you trust the celebrity diet guru/celebrity trainer/celebrity doctor who promises a miracle plan/workout/supplement?
  • Or do you trust the “real-world” nutritionist/trainer/doctor/friend/stranger at the gym who tells you that getting healthy is a lot of hard work…and then proceeds to tell you why?

Who do you trust with your health?

  • Do you trust late-night infomercials?
  • Or do you trust scientific research?

Who do you trust with your health?

  • Do you trust the people peddling MLM weight-loss shakes on social media?
  • Or do you trust the guy/gal who brings a big tupperware of healthy food for lunch every day?

Who do you trust with your health?

  • Do you trust the part of yourself that looks for an easy solution to getting healthy & fit?
  • Or do you trust the part of yourself that knows that healthy & fit doesn’t come easy?

Who do you trust with your health?

  • Your answer

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Finding Your Fitness / Fat Loss Fingerprint

For over 26 years, I have been helping people transform their bodies…melting body-fat, getting stronger, getting fitter, getting healthier, etc.

During that time, I have employed about a bazillion different strategies…meal plans, supplement protocols, training programs, mind-body techniques, psychological counselling, pharmaceuticals…the list goes on and on and on.

While most of those techniques were “borrowed” from other trainers, medical professionals, workout buddies and scientific research, the most important part of my education came from the people I worked with.

Because no matter how effective my transformation programs are, as soon as you introduce the human element into the equation, all bets are off.

What works for one person almost never works with the next victim/client.

There are so many factors at play – physical, mental, emotional, social, financial, legal and of course genetic/epigenetic.

Unlike an exact science like physics and chemistry, transforming an adult human being from this….

fitness fat loss

… into this, is not as simple as…

fitness fat loss(Diet #1 + Training Program #2) x (Motivation / Peer Pressure) = Successful Physique Transformation

Like our fingerprints, all of us are unique. Each of us has…

  • A unique genetic makeup
  • Unique life experiences
  • A unique social life
  • Unique belief systems
  • A unique knowledge base
  • Unique financial resources
  • Etc, etc, etc…

And because of this uniqueness, applying a one-size-fits-all solution to a complex problem like permanent fat loss is usually doomed to failure.

Like our fingerprints, we are complex…full of unique loops, whorls and arches.

So….before you run out and spend some cash on the latest diet book, weight loss supplement or fitness program, I want you to stop, take a long hard look at yourself.

Will this one-size-fits-all solution fit YOUR fitness / fat loss fingerprint?

NOTE: I hope this article didn’t discourage you. While I truly believe that physique transformation can be complicated at times, it isn’t rocket science. If you’re having trouble getting yourself in shape, there are lots of great people out there with the knowledge of what needs to be done. Renting their knowledge, confidence and support may cost you some cash up-front, but the pay-off at the end is definitely worth it.

It’s the same reason I don’t try to do my own car repairs. I need my car for work and I suck as a mechanic. 

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Use Your Mindset to Lose Weight, Get Fit and Be Healthy

Why do some people seem to lose weight easily while others fail year after year?

  • Is it genetics? Money? Willpower?

While it’s true these may play a small part, there’s something else that has a much larger role.

  • It’s mindset.

And yours may be holding you back.

In this article, we’ll explore the science behind your mindset and underlying philosophy, and show you some proven ways to take action to improve it–so you can finally use your mindset to lose weight, get fit and be healthy.

What Is “Mindset”?

  • Mindsets are beliefs about yourself and your most basic qualities.

Stanford University psychologist Carol Dweck, who wrote a book called Mindset: The New Psychology of Success, says there are two different types of mindsets: fixed and growth-oriented.

People with a fixed mindset think talent alone creates success. When faced with a challenge, they tend to take the easy way out to avoid failure and embarrassment. This is a psychological principle known as self-handicapping.

People with a growth mindset believe they can improve their abilities and create successes by working hard, practicing, and learning. They take on challenges even at the risk of failing. They embrace failure because they know they’ll learn valuable lessons from it.

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How Mindset Affects Your Health

Research shows your mindset can profoundly impact your life—especially your health. Here are several studies that prove it.

In a study published in the journal Psychological Science, hotel cleaning crews were told that the work they do (cleaning hotel rooms) is good exercise and satisfies the Surgeon General’s recommendations for an active lifestyle. Subjects in the control group were not given this information. Four weeks later, the first group perceived themselves to be getting significantly more exercise than before. As a result, compared with the control group, they showed a decrease in weight, blood pressure, body fat, waist-to-hip ratio, and body mass index. Mindset alone caused physiological changes in their body.

In another study published in the journal Health Psychology, participants were divided into two groups. Each group received a 380-calorie milkshake but one group was told they were drinking a 620-calorie “indulgent” shake and the other was told they were drinking a 140-calorie “sensible” shake.

The researchers then measured participants’ levels of ghrelin, a hormone that stimulates your brain to increase appetite.

Those who thought they drank the 620-calorie shake experienced a dramatically steeper decline in ghrelin after consuming the shake. The study authors concluded that “Participants’ satiety was consistent with what they believed they were consuming rather than the actual nutritional value of what they consumed.”

In other words, your mindset about a particular food can affect your hunger and levels of fullness. If your mind tells your body you’re drinking a “skinny” shake, you won’t feel as full. You CAN use your mindset to lose weight, get fit and be healthy.

Finally, in a study published in the journal Clinical Psychology Review that looked at the science of optimism, researchers found that an optimistic mindset can lead to better health outcomes too—optimistic people tend to be healthier on average.

How to Change Your Philosophy and Mindset

So the science clearly tells us that your mindset can have a dramatic impact on your health. The question is, how do you change a mindset that may be holding you back?

This is what Dweck suggests in her book:

Step 1. Recognize fixed mindset thinking.

Even if you have a growth mindset, that pesky little fixed mindset voice will sneak its way in once in a while. You know … the one that produces these types of thoughts:

  • “I have bad genes, there’s no way I can lose that much weight.”
  • “What if I fail?”
  • “I don’t want to embarrass myself.”
  • “I don’t have the willpower to stick with a healthy diet.”
  • “I’m just not as smart/lucky/talented.”

When this happens, simply recognize and accept it. Then do this …

Step 2. Reframe negative, fixed mindset thinking with a growth mindset voice.

Once you recognize a fixed mindset thought, you have a choice: believe those negative thoughts … or reframe them. For example:

  • No excuses this time … I’m getting started.”
  • If I fail, it’s okay. Great accomplishments don’t happen without risk.”
  • Forget diets. I’ll take it slow and making eating healthy a lifestyle.
  • If I don’t know how to do something, I’ll learn.

Step 3. Take action.

Once you reframe a fixed mindset thought, the next step is to take action.

Here are some strategies that will help you:

1. Write it down. One of the most effective ways to improve your philosophy and mindset is to keep a journal or planner. Use it to capture your thoughts, plan your day, and track your goals. For example, here’s what I do:

  • At the start of every day I write a positive quote at the top of my daily planner (today’s quote is “Life is 10 percent what happens to me and 90 percent how I react to it”).
  • Next, I write down everything I plan to do over the course of the day to accomplish my goals (for example, “Write new blog post, network with 3 people, lift weights for 45 minutes, find recipe for healthy dinner”).
  • Then, I evaluate what I accomplished at the end of each day.

Writing things down feels good, and it’s proven to help you cultivate positive mental and physical changes in your body. In one study, participants wrote for 20 minutes each day for three consecutive days about either a positive life experience or a control topic.

Three months later, the students who wrote about positive experiences had improved physical health and higher levels of focus—just from writing about it. That’s powerful stuff. If you want to change your mindset, write.

2. Embrace learning. We all consume massive amounts of information every day. You have a choice whether that information helps you or holds you back. Checking your Facebook page 10 times a day may be mindless fun, but what if you spent that time reading books that helped you cultivate a growth mindset?

I recommend Mind Is The Master by James Allen, Think and Grow Rich by Napoleon Hill, The Power of Habit by Charles Duhigg, and Make Today Count by John Maxwell. Even if you don’t like to read, buy audio books and listen to them while you drive. Imagine the impact those books and others you’re interested in can have on your mindset over time.

3. Take calculated risks. Whether you want to start your own business or get in the best shape of your life, ask yourself this question: will you be better off by never starting or by taking a chance and risking failing?

It’s an easy answer. Embrace failure. Because it will give you the most valuable feedback in the world. The foundation of the growth mindset is the ability to learn from your failures and become a person who continuously improves.

On Carol Dweck’s website, she says, “Although people may differ in every which way—in their initial talents and aptitudes, interests, or temperaments – everyone can change and grow through application and experience.”

In other words, your mindset is like a muscle: the more you use it to both learn and focus on positive thoughts, the stronger it becomes.

Dream big but start small. Focus on your mindset first and you will open doors to anything and everything you want to accomplish in life….perhaps starting with losing weight, getting fit and being healthy.

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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

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.

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.

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…

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.

jane fonda workout

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
HIIT sprints
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:

Next Page : Movements not Muscles…

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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.

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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…

human hamster wheel

…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

Can my friends make me fat?

Can my friends make me fat?

Q:   Can my friends make me fat?

  • A1:   Yes
  • A2:   No
  • A3:   Sort of

According to this meta-analysis of fifteen experimental studies, the type and quantity of food that your peers (friends, family, etc) consume does have fairly strong influence on the type and quantity of food that YOU eat.

  • In short, if your friends eat healthy, you will feel the influence of positive peer pressure to eat healthy.
  • Conversely, if your friends eat piles of junk food and drink gallons of sugary beverages, you will feel that influence as well.

Can my friends make me fat?

Of course, just because your friends choose to re-enact an episode of Man v. Food every time they sit down for dinner doesn’t mean you have to fall victim to their bad habits & peer pressure.

  • You have free will.
  • You have the ability to transcend your unconscious need to “be one of the gang”.

Even if that means your friends get upset, launch into a major guilt trip and unfairly accuse you of judging their poor eating habits and thinking that they are a bunch of fat losers with no willpower. Seriously, I have seen this happen many, many times with my personal training clients.

Let’s take a closer look at the science…

This meta-analysis, published in the Journal of the Academy of Nutrition and Dietetics, looked at fifteen different studies from eleven different scientific journals.

What they found is that “if participants were given information indicating that others were making low-calorie or high-calorie food choices, it significantly increased the likelihood that participants made similar choices.”

In other words, if I am presented with a healthy food option and an unhealthy food option, I am more likely to eat healthy if I am told that everyone else is eating healthy. The same holds true if I am told that everyone is choosing pizza over salad.  

And it’s not just the quality of food. The same peer-pressure effect holds true for quantity of food eaten. When participants were told that everyone was pigging out, they were more likely to strap on the feed-bag as well.

According to the psychology researchers conducting the study, “It appears that in some contexts, conforming to informational eating norms may be a way of reinforcing identity to a social group, which is in line with social identity theory. By this social identity account, if a person’s sense of self is strongly guided by their identity as a member of their local community and that community is perceived to eat healthily, then that person would be hypothesized to eat healthily in order to maintain a consistent sense of social identity.”

What happens when you alone?

According to the shrinks, the “analysis also revealed that the social mechanisms that influence what we decide to consume are present even when we eat alone or are at work, whether or not we are aware of it.”

“Norms influence behaviour by altering the extent to which an individual perceives the behaviour in question to be beneficial to them. Human behaviour can be guided by a perceived group norm, even when people have little or no motivation to please other people,” says Dr. Robinson.

“Given that in some studies the participants did not believe that their behaviour was influenced by the informational eating norms, it seems that participants may not have been consciously considering the norm information when making food choices.”

What does this mean to YOU?

It depends.

If you have terrible willpower AND you want to start living a healthier lifestyle, you may want to consider adding some new healthy friends into your posse and hope that their positive peer pressure rubs off on you.

Of course, you should probably also scan through my blog archives for articles on nutrition and exercise. And feel free to include me in your new healthy-eating posse.

obesity-warning-pizza

Reference

 

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healthy is happy

Fitspiration Friday

On a person’s journey from fat to fit, there is going to come a time when personal motivation wanes and the possibility of missing workouts and cheating on the healthy-eating plan becomes all too real.

That’s when we all need a little external motivation.

That motivation can come in two very different forms : the carrot & the stick.

fitspiration
An example of “stick” motivation
  • As a personal trainer, I use a lot of stick motivation with my clients (a little bit of carrot…but mostly stick)
  • One of the most effective forms of carrot motivation is fitspiration…motivational images designed to light a fire under a temporarily lazy ass…
  • Pictures of ultra-fit people…
  • Motivational sayings…
  • Before : after transformation pics…

…serve to help a lot of people (myself included) stay focused on their goals and give them the external motivation that they need periodically to recharge their own internal motivation.

If that sounds like something that might work for you, check out these fitspiration images that I created and/or “borrowed” from around the internet.

And if you feel that these images present unrealistic expectations and do nothing to motivate you, stop reading this post, find something else that can light a fire under your ass and/or find a personal trainer to do it for you. Or leave a snarky comment…your choice.

discipline (2)
Every January, health clubs around the world are swarmed by millions of people who have resolved that this will be the year that they get lean, fit & healthy.

Unfortunately for the vast majority of them, once the initial enthusiasm has worn off and the realization that getting fit is hard work becomes painfully real…they quit…leaving the gym to those of us with the discipline to do what needs to be done…even when we don’t want to.

ultimate weight loss transformation

The Ultimate Weight Loss Transformation

For the record, I like my Santa to be fat, jolly and full of cookies & milk, but around this time last year, our dear old Mrs. Claus was getting a little worried about old Saint Nick’s rising blood pressure and blood sugar levels.

Terrified that she was going to lose her man to a heart attack or complications of diabetes, she decided to make some lifestyle changes…and since this past January, it’s been goodbye to the Coca-Cola, cookies, pizza, McDonalds Meal Deals and non-stop reality tv while parked in the La-Z-Boy….and hello to the Paleo Diet, hill sprints and High Intensity Resistance Training (HIRT).

most amazing weight loss transformation

Note – If you need help with your own ultimate weight loss transformation, feel free to stay up and weight for Santa on Christmas Eve…or do some surfing through my archives

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

PUSH UPS

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. bodyweight squat 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.

suck it up buttercup

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.

woman-push-up

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).

grover sesame street exercise

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 .

fatdavid obesity health healthhabits

Why Can’t I Lose Weight?

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.

Why Can't I Lose Weight?

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.

Why Can't I Lose Weight?

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

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3 Pieces of Fantastic Fitness Equipment

I am a giant fitness geek. This means that when I see a new piece of fitness equipment…I want to buy it.

  • Unfortunately, a lot of fitness equipment sucks…case in point – the Ab Circle Pro.

Fortunately, there are a few pieces of fantastic fitness equipment that are worth the money. Here are three of them:

1.  The Hammer Head Anchor Gym

In my humble opinion, the Hammer Head anchor gym is a truly fantastic piece of fitness equipment that should be in every home gym.

  • I use it for strength training
  • I use it for flexibility training
  • I use it for mobility training
  • I use it for energy system training
  • It takes up almost zero space
  • It’s cost effective
  • And it’s safe

For years and years and years, I have used a set of high quality resistance bands with all of my clients. They are portable, never break, are versatile and allow me to do just about everything that I can do in a full commercial gym without turning my client’s rec room into a health club. The only requirement that I need from my clients is something solid to attach the bands to…usually a piece of cardio equipment – treadmill, bike, elliptical, etc… It isn’t the perfect set-up for resistance-band strength training, but
it was okay until…

…I got my hands on the Hammer Head anchor gym. The multiple attachment points have allowed me to get way more creative with my selection of exercises. For example, earlier today…

  • I had a client perform a circuit involving a standing two-arm chest press…with the added resistance of a resistance band looped around her waist.
  • In addition to the work being performed by her chest, triceps & front delts, she was also stressing her core muscles as well as stabilizers in her ankles & hips as she resisted being pulled backwards by the band around her waist.
  • As soon as she finished the chest press set, I had her jump immediately into a set of shuffle lunges with the added resistance of the band looped around her waist.

hammerhead h2 home gym strength bands fitness health

For less than $200, they now have a home gym with a lifetime guarantee that takes up zero floor space.

Love it, love it. love it.

Next PageThe Glasstic Water Bottle….

How to get in the best shape of your life by actually trying less, not more.

How many times have we all started a diet or an exercise program, only to call ourselves “lazy” in the end?

  • When we start an exercise program but feel way too tired to get off the couch and “just do it”, we feel we lack self-discipline. We should try harder.
  • When we start a diet but accidentally slip…we feel terrible. It was our responsibility to take care of what we eat, and we are now letting ourselves down by not eating the right foods. We have to try more.

But what if I told you, that you could enjoy more success if you tried…less?

What if I told you that you can easily stick to exercise and avoid the “couch temptation” even when you’re tired…without having to use self-control, or self-discipline?

Or, what if you could easily eat the right thing, even when you go to a restaurant and all your friends around you are having a culinary feast?

That’s exactly what I am thoroughly describing in my healthy habits book “Surprisingly…Unstuck”, and what I’m including in my 10-week 5-min exercise video service Exercise Bliss to make exercise ridiculously easy to stick to.

You see, there are “little things” that have a major impact in what you do or don’t do. However, even though they have a major influence on you, you have no idea you’re under their spell!

Using these “little things” in your favor can you help you get in the best shape of your life by actually trying less, not harder.

Yes, you read that right. LESS.

The “little things” to get in the best shape of your life by actually trying less.

Do you want to know why watching TV instead of exercising, or eating more when you’re out with friends, are both so irresistible?

It’s because our habits take over. And when habits take over, we find ourselves doing things without even realizing them!

You see, our habits are unconscious. They make us do stuff almost automatically without even thinking about them. That’s how fast they can be. Just like when you accidentally ate meat during your “going vegetarian” experiment. Ooops! You realized it only when you had already swallowed.

eating too much food - restaurant

If you master what habits get activated vs. what habits don’t get activated, then you can easily find yourself doing the right thing…no matter how tired you are and without using any self-discipline.

Habits get initiated by cues in your environment, aka triggers. A trigger can be any kind of sensory cue (something you see, hear, smell, feel, or taste), something you remembered, or even one of your existing routines. They are little things that are all around you, yet powerfully affect what you do.

For instance, when you get in the car, you wear your seatbelt. Wearing a seatbelt is the habit, but your brain gets the message to do it when you first experience the car setting environment: The movement of getting in the car, feeling the seat beneath you, leaving your bag at the back of the car, etc.

Your day is inundated with habits: brushing teeth, having breakfast, even how to put on hot water in your shower is an established habit. Even eating is a habit.

Just like triggers can initiate bad habits – without you being consciously aware of that, they can also initiate good habits. Learning how to identify the right triggers and manipulate them in your favor can make the difference between you EASILY getting in the best shape of your life, or you trying really HARD but still failing.

Next Page….How to stick to exercise…even when you’re tired

 

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The Best Vitamin C Foods

Back in the 1970’s, Dr.Linus Pauling popularized a theory that high doses of Vitamin C would significantly decrease the incidence of the common cold.

This theory spurred a widespread belief that consuming more vitamin C will reduce the risk of catching a cold and reduce its severity. While that theory has taken a beating in the past few years, no one can deny that Vitamin C is a nutritional superstar.

  • Vitamin C is required for the synthesis of collagen – an important structural component of blood vessels, tendons, ligaments, and bone.
  • Vitamin C also plays an important role in the synthesis of the neurotransmitter – norepinephrine. Neurotransmitters are critical to brain function and are known to affect mood.
  • In addition, vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fat into cellular organelles called mitochondria, where the fat is converted to energy.
  •  Research also suggests that vitamin C is involved in the metabolism of cholesterol to bile acids, which may have implications for blood cholesterol levels and the incidence of gallstones.
  • Vitamin C is also a highly effective antioxidant. Even in small amounts vitamin C can protect indispensable molecules in the body, such as proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA), from damage by free radicals and reactive oxygen species that can be generated during normal metabolism as well as through exposure to toxins and pollutants (e.g., cigarette smoke).
  • Vitamin C may also be able to regenerate other antioxidants such as vitamin E. One recent study of cigarette smokers found that vitamin C regenerated vitamin E from its oxidized form.

So…which are the best Vitamin C foods?

Most of us get our Vitamin C from a glass of OJ with our breakfast.

And while that glass of liquid sunshine is a great way to get the “C” into your body, it’s also a great way to get a whole bunch of sugar without all the fiber, vitamins & minerals that goes along with most solid-food sources of Vitamin C.

And for that reason, I am giving you 2 different lists of Best Vitamin C foods sources

The JUICE list….

  • 1 cup of Orange juice – has 124 mg Vitamin C…over twice the daily recommended amount
  • 1 cup of Pineapple and grapefruit juice drink has 115 mg Vitamin C
  • 1 cup of Cranberry juice cocktail  has 107 mg Vitamin C
  • 1 cup of Grapefruit juice  has 94 mg vitamin C
  • 1 cup of Grape drink has  79 mg Vitamin C
  • 1 cup of Vegetable juice cocktail has 67 mg Vitamin C
  • 1 cup of Pineapple juice – 1 cup has  25 mg Vitamin C

And the FOOD list…

 

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