11 best getting started on health and fitness tips

Sometimes the hardest part is getting started.  Once you going, you have some wins, some momentum that can keep you going.  In this episode, I'm going to share my tips for getting started on health and fitness tips.

Here are my best getting started on health and fitness tips:

1. Know your why – Before you get started on anything, you should consider why it matters.  Having a solid why will give you a strong, emotional driver to get you moving and keep you moving.  I changed my life because of my wife and kids.  I want to be there for them and the path I was on wasn't going in that direction.  I changed direction.
2. Know your vision – Having a vision of what health and fitness is important to make sure the things you do are aimed toward getting you healthier and more fit.  Your vision can change as you go, but it is important to know where you're going.
3. Set goals – Think of goals as milestones on your path to your vision.  These goals should be SMART goals.  I'm sure you know what smart goals are and if you don't, you can go to episode 93, where I went over how to use them.  I also developed a guide to help you do this.
4. Focus on what matters – If you want to drive to the grocery store, you aren't getting there efficiently if you drive to the movie theatre (unless the movie theatre is on the way to the grocery store).  You very likely have limited time in your day.  Don't waste time doing things that aren't getting toward your goal.
5. Have fun – Yes, some people can tough it out, but you're much more likely to show up if you enjoy what your doing.  Make it fun, or at least something that will make you better at something fun.  For example, I enjoy volleyball.  I do not enjoy box jumps.  But I know box jumps will make me a better volleyball player, so I do box jumps.
6. Be prepared – I leave my gym bag by the door, packed with my workout clothes.  That way, when I get out the door to work, I can't help but grab it.  I also pack my food for the day and carry that with me.  I'm less likely to go to the fast food place if I have plenty of good food with me at my desk or in the breakroom fridge.I also encourage people to do bulk cooking and pack up servings for the rest of the week.  This makes it quick and easy to have a good, healthy meal in the evening when your willpower is weaker.
7. Schedule it – Scheduling your workouts is a great strategy for getting started.  Put an appointment on your calendar with an alarm.  This appointment is with your boss (you).  At work would you miss an appointment with your boss?  Nope?  Don't miss this one either.
8. Go Slow – Often, people will go all out when they first start.  If you overdo it, you are more likely to want to quit.  DOMS is one of the main reasons people drop out after their first workout or two.
9. Be good for yourself – In the podcast episode, “Is your inner voice a nice person?” I explained why it is important to be good to yourself.  This is even more important when you're first getting started.
10. Share it with friends – Friends do a few things for us when it comes to health and fitness.  For one, they can hold us accountable.  Second, they can make it much more fun to workout and cook good food (see #6).
11. Hire a trainer – A trainer, like a friend can help keep you accountable.  One of the best benefits of working with a trainer is that you'll get results faster.  Just make sure you find a trainer that suits you.  I made up a quick and easy guide to help you select the right trainer.If you'd like to learn more about working with me, you can go to Forever Fitness Personal Training.

We are 100! Best of the past.

Paleo for thyroid health with Elle Russ

In her book, The Paleo Thyroid Solution, Elle Russ details how paleo should be the core of your thyroid health management.  Elle Russ is a writer, actor, life/health coach, and the host of The Primal Blueprint Podcast.  She works with Mark Sisson (Mark's Daily Apple) to educate people on the benefits of paleo/primal lifestyle.

Thyroid Problem Solving Principles

• Do your own research
• Follow your gut
• Take copious notes
• Track vitals
• Seek a doctor's help
• Don't rely solely on your doctor
• Adopt a paleo/primal lifestyle

As a patient dealing with thyroid issues, it is incumbent that you partner with your doctor to manage your health.  This requires you to educate yourself.  You'll then need to maintain a journal to understand how the medicine, food, sleep and other lifestyle choices are affecting your thyroid.  As a responsible patient, you can work with your doctor to do the best for you.  If your doctor doesn't feel like a partner, find a doctor that will work with you to get the right approach for you.

Paleo Thyroid Solution Principles

• Eat plants, animals, fish and fat.
• Eliminate grains, beans and legumes.
• Limit dairy and potatoes to very occasional consumption (unless you're an athlete).
• Stay under 150 total carbohydrates per day.
• Consume probiotics.
• Get adequate sleep.
• Manage stress.
• Stick with low-intensity exercise between 55% and 75% of your maximum heart rate.
• Do a fifteen-minute sprint session every seven to ten days, but only if your hyperthyroid symptoms are gone, and you have the adrenal strength to support a sprint session.
• Supplement to optimize health.
• Only eat when you're hungry.

Paleo/primal are lifestyles, not just diets.  They look at how our ancestors likely lived and push us to model our lives after them.  Our ancestors ate whole foods, not frozen pizza.  They didn't eat nearly the amount of sugar and carbs we eat now. Movement was a big part of our ancestors lives, but not the chronic go go go we identify as exercise today.

Links:

Exasperated and desperate, Elle took control of her own health and resolved two severe bouts of hypothyroidism on her own – including an acute Reverse T3 problem. Through a devoted paleo/primal lifestyle, intensive personal experimentation, and a radically modified approach to thyroid hormone replacement therapy…Elle went from fat, foggy, and fatigued – to fit, focused, and full of life!  You can learn more about Elle at elleruss.com.

PALEO THYROID SOLUTION FREE PODCAST LINKS BELOW

Dr. Gary E. Foresman on Paleo Thyroid Solution – http://blog.primalblueprint.com/episode-131-dr-gary-e-foresman-md/#more-1413

CARA HAUN – Paleo Thyroid Solution Success Story – http://blog.primalblueprint.com/episode-130-cara-haun/#more-1408

SHER SMITH – Paleo Thyroid Solution Success Story – http://blog.primalblueprint.com/episode-129-sher-smith/#more-1402

TAYLOR COLLINS – EPIC – http://blog.primalblueprint.com/episode-123-taylor-collins/#more-1366

GABRIELLE REECE – http://blog.primalblueprint.com/episode-84-gabrielle-reece/#more-1066

ABEL JAMES – http://blog.primalblueprint.com/episode-107-abel-james/#more-1270

 

How to shop for good food

Crack the obesity code

Not a born runner but that can change with Pete Magill

Even if you're not a born runner, you'll get something special from Pete Magill, the author of Born Again Runner. As an overworked script writer, Pete found himself in the hospital when he collapsed one evening. The alcohol, drugs and smoking were killing him. He turned to running as a way to fix himself.

It wasn't all success, but he stuck with it and is not a world-class runner for his age group. In Born Again Runner, he lays out a way for you to see your version of success as a runner.

The 12 born again runner principles

1. The past is the past –  While you may have failed in the past, that is the past.
2. Walk before you run – You may not be able to run at first, but if you will gradually progress, your body will adapt.  Your nervous system adapts faster than your muscles.  You need to let all the systems adapt before you progress.
3. Keep it simple – It doesn't have to be a special day to start.  No need to make it an event, just find a safe, flat, location where you're not far from the start.
4. Shirt, shorts, shoes – No need to go out and buy a lot of expensive things.  There will be plenty of time to pick up equipment as you need it.
5. Train with the body you have – You come in your own shape, size, gender, and fitness background.  You'll need to discover a running style and program that works for you.  We are all an experiment of one.
6. It’s recovery stupid – We only get fit when we're recovering from the work we've done.  The cliche, “No pain, no gain” is wrong.
7. The only opinion that matters is your own – Don't let other people discourage you from training.  Not being a born runner doesn't mean you shouldn't go for it.
8. No rain checks unless it's raining – There are going to be days we don't want to run or can't run.  Don't run on days when it isn't good to run (excessive heat, when you're injured, or a can't miss event), but don't miss because you just don't feel like it.  It is too easy to make missing a habit and you risk losing your fitness gains.  Have a contingency plan.
9. Dieting can wait (and so can everything else) – It is already hard enough to build fitness and get proper recovery.  This is not a time to restrict your food.  Focus on one goal at a time.
10. Slower is faster – You many not be a born runner, but it is critical that you keep your ego in check.  Build slowly.  The fastest way to be a good runner is to go slowly.
11. It’s gotta be fun – If you don't enjoy your running, you won't keep doing it.  Find a friend or group to train with.  Find online runners forums to connect with other runners.
12. Know you’ll succeed – This is the most important principle.  While you may not be a born runner, you will succeed.  You know you have a plan.  You know you're doing the right things to stay injury free.  You expect to change your body through training and recovery.

Most runners will experience injuries at some time.  Pete has organized preventive exercises for each of the common running-related injuries.  An injury will keep you from running, which will impede your progress.  Avoiding injuries should always be top of mind before, during and after your runs.

Born Again Runner Links

Bornagainrunner.com

Pete Magill

The tao of running | Gary Dudney

Pathways of Qi | Matthew Sweigart

In his book, The Pathways of Qi, Matthew Sweigart has provided a deep dive into the eastern concept of Qi.  He has a very good approach to this.  This book is a very good way to become familiar with this practice.

Qi is a concept that comes from China.  It is the movement of life energy and the way it moves into the human system.  It is in alignment with the western phrase “flow.”  Matthew learned the power of Qi when he was able to fix a weak and injured ankle through a simple reflection on who, not what, was causing his pain.

The twelve regular meridians/pathways of qi.

1. Lung Line
2. Large Intestine Line
3. Stomach Line
4. Spleen Pancreas Line
5. Heart Line
6. Small Intestine Line
7. Bladder Line
8. Kidney Line
9. Pericardium Line
10. Triple Warmer Line
11. Gall Bladder Line

The three layers of health

1. Reflexive Layer – relates to body's ability to respond to the world around it.
2. Conditioned Layer – relates to our learned/trained behaviors.
3. Constitutional Layer – relates to the inherent gifts we inherited.

Any tips on finding a good practitioner

You'll typically find a qualified Qi practitioner at any disciplined martial arts studio.  Matthew also teaches Qi Gong

 

Links

matthewsweigart.com

Heart Mind Body Work

Baths for health with Paulette Sherman

In this episode, Paulette Sherman shows us how we can use baths for health and fitness.  We do this by making a bath a ritual, focused on various aspects of our lives to include stress, relationships, balance, and recovery.  Using these tools you can be more powerful and effective during the day.
These baths go beyond the general hygiene type baths.

These baths for health have a ritual including the following elements:

     – Law of attraction – Being very clear about what you want from this bath is important.

     – Ritual – A ritual bridges your inner and outer space.  It adds to the specialness of the moment.

     – Essential oils – Beyond the wonderful smell, there are some therapeutic uses for them. 

     – Crystals – Each crystal has its own energy.  The structures capture different things.  You can match the crystal to your intention.

     – Candles/colors – The candle represents the spirit of the event, matching your intention.  For example, you could use white for peace.

     – Meditation – This is about clearing your mind to avoid being distracted.  This opens you up to pay attention to the message you'll get from a bath.

     – Intention – This is the context for the bath.  This is how you can use these baths for health.

     – Visualization – Seeing what you want to attract.  Visualizing allows you to see improvement in performance by setting your mind to a believe it is achievable.  Pulling in all of your senses and emotions to visualize what you want.

     – Prayer – This goes beyond religion.  It is about calling on a higher power or your best self to be sure to hear what you need from this bath.

     – Herbal teas – These teas match the energy of your bath.

     – Journaling – This is where you can capture the things that came to you during your path.  This allows you to apply things in your life.

Three sacred baths from the book:

Paulette took some time to discuss each of the following sacred baths.  Each using the elements above and applying to the stated intention.

     – Bath of self-care (p50)

     – Return to peace bath (p102)

     – Commitment bat (p149)

I'd encourage you to get the book and use baths for more than just hygiene.  Using baths for health can be a way to heal, manage aspects of your life, and grow.  If you do a sacred bath, please let me how it went in the comments below.

Links

Sacred Bathing

Dr. Paulette Sherman

Finding mindfulness with Bruce Langford

https://40plusfitnesspodcast.com/mindfulness-based-eating-lynn-rossy/

 

Shingles risk goes up when you’re over 40

I learned last week that my mother has shingles.  I had called her to plan my Thanksgiving trip up to see her and the rest of my family.  I realized as we were talking and she was sharing her experience that all I knew about shingles came from a 30 second TV commercial for the vaccination.  So, I decided I needed to learn more not only to possibly help my mother but to make sure my family and I are prepared.

I am not a doctor.  I'm just going over my research as I make health decisions for myself.  You should do your own research and work with your doctor to make decisions for yourself.

What the heck is shingles?

A virus called varicella-zoster causes Shingles.  This is the same virus that causes chickenpox.  After your body beat down chickenpox, the virus retreated into the nerve tissue in your spinal cord and brain.  As we age, the likelihood we will get shingles goes up.

Shingles is a very painful rash (much worse than the chickenpox you experienced).  The blistering rash causes pain, itching and may cause a fever.  The rash can be anywhere, but it tends to be on your torso.

This virus is in the herpes family which includes nine different known types:

• herpes simplex virus 1 (HSV-1), which is also known as a fever blister;
• herpes simplex virus 2 (HSV-2), which is also known as herpes;
• varicella-zoster virus (VZV), which is also known as chickenpox or shingles;
• Epstein-Barr virus (EBV), which is also known as mono;
• human cytomegalovirus (HCMV);
• human herpesvirus 6A (HHV-6A);
• human herpesvirus 6b (HHV-6B);
• human herpesvirus 7 (HHV-7); and
• Kaposi's sarcoma-associated herpesvirus (KSHV).

Shingles risk

If you had chicken pox, you can get shingles.  In fact, experts estimate that 50% of people over 80 who have had chicken pox get shingles.  Since we're all here to improve our health and therefore live longer, we make sure we're dealing with this risk.

You're at increased risk when your immune system is depressed.  This can happen if you're taking certain drugs, have HIV, or cancer.  Remember this isn't about exposure, you already have the virus.  It just comes back when you're too weak to fight back.

The pain associated with shingles can continue long after the rash goes away.  Depending on the severity and duration of the virus, you can lose vision and/or deal with neurological issues.  You can also face infection from the rash.  This is why you want to focus on quick and direct treatment when you get an outbreak.

Don't

• Avoid treatment – Don't try to tough it out.  Seek treatment.
• Allow chronic stress – Stress causes an increase in cortisol, which turns off your immune system.  When you're stressed, your body redirects energy to deal with the stressor and leaves you vulnerable.
• Eat foods high in or take the amino acid Arginine – Typically, chocolate (dark low sugar), nuts, coconut, bone broth, and gelatin are healthy, but not if you're dealing with shingles.  Arginine is the balancing amino acid against lysine (see below)
• Be a fertile female – There really isn't a good theory on why this happens, but women tend to get outbreaks of herpes viruses during their period.  Obviously, you want a good healthy reproductive system, so use some of the strategies to boost your immune system detailed in the “do”, which I cover next.

Do

Inoculation – I'm not going to go into the pros and cons of vaccinations.  Just know that getting the vaccination will decrease your risk of getting shingles.  However, it won't drop it to zero and there are some potential side effects.  If you're going this route, do your own research and have some thoughtful conversations with your doctor.

Anti-virals – If you have shingles, your doctor may prescribe anti-viral medication.  Work with your doctor to treat your shingles quickly.  Complications often occur when not addressed timely.

Stress management  – Have a stress management protocol so your immune system is as strong as you can make it.  I discussed stress management with Ori Hofmekler on this episode of the 40+ Fitness Podcast.

Immunity weakness – As we've noted, your immune system is the only think keeping shingles at bay.  Anything that weakens your immunity will give you a higher risk of it getting out.

Lysine – This is an essential amino acid, which means you have to consume it to get it.  Amino acids are the building blocks of protein.  We get lysine from animal proteins.  If you're at risk (immune system depressed, chronic stress), you may want to supplement with lysine.  To get the best benefit from this supplement, you should take it on an empty stomach.

Adaptogens – Many cultures have used plants and herbs to manage health.  I won't go into this too much here, but there are plants and herbs that can enhance your immune system and help you deal with stress.  These adaptogens have been used for centuries with no adverse affect, but do your research and find reputable sources.

Vitamin D, K2, and Calcium – These vitamins and mineral are key nutrients for many functions of the human body.  But most importantly they relate to bone health.  I'm not sure why these have been linked to shingles prevention, but it seems there is a link to bone health and this virus.

Links to learn more about shingles:

• Mayo Clinic
• Healthline

Have you or someone you know had shingles? Please share your experience in the comments below. Thanks!

P90X and beyond with Tony Horton