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The value of play part 2
This is part two of a three-part series on play. In episode 136, we discussed the value of sports. In this episode, I want to go back a bit and explore some of the games we played as kids.
Be it hopscotch, foursquare, or kickball, the games we played as kids were integral in helping us build important fitness modalities.
Let's just go through hopscotch. Tossing the rock to land on a square for hand-eye coordination. Hopping on one foot for balance. Bending to pick up the rock for mobility and balance.
Add to that, the joy of playing with children and I think you can see how playing kids games can be a great way to build fitness and live a more joyful life.
The value of play part 1
This is part one of a three-part series on play. Play was an integral part of us developing fitness modalities as we grew up. Unfortunately, we abandoned many of those aspects of our lives and as a result, have lost fitness. In this episode, we are going to explore the value of sports.
What sports did you play as a child and teen?
Even if you weren't the best at it, do you remember the joy of playing? How it kept you moving even when you were fatigued? Competition, being on a team, having fun. All this helped you keep you more fit.
Perhaps it is time to look for a sport you can begin playing now. Or at the every least, start working on your fitness so you'll be able to participate in a sport soon. Sports can be quite motivating and you deserve to play again.
July 18, 2016
- in guest/interview , health , weight loss by allan
The love diet | Dr. Connie Gutterson
Dr. Connie Gutterson is a New York Times bestselling author, a registered dietician, and nutrition instructor. Her new book, The Love Diet, talks about the importance of self-love for health.
Dr. Gutterson explains that self-respect and self-love is key to freeing one’s self from a cycle of shame and weight gain. Many patients in these cycles put themselves second, while making someone or something else in their lives the priority. They may find themselves in a state of unhappiness and poor health. This lack of self-love can make it difficult for an individual to make changes in their life for the right reasons. Negative thoughts can lead to self-sabotoge.
The first step to making a change is realizing that no one is perfect. You first need to realize your worth and commit to breaking the shame cycle, which involves a feeling of shame after eating, followed by poor sleep and stress. This can lead to a craving for sugar, overeating, and becoming depressed. The body can produce cortisol, which can lead to weight gain and a change in blood sugar levels.
The Love Diet explains that there are two components to fitness—the emotional and nutritional pieces. The program goes through seven stages, with each stage having a focus for each component. Stage one includes a moderate elimination diet to regain control of blood sugar levels. Stage two is called Veggie Boost and focuses on non-starchy vegetables. Stage three incorporates different sources of protein, not just meat. It also discusses how sleep and stress can affect the appetite. Stage four discusses portion sizes and introduces fruits. Stage five brings in a more diversified, varied diet that includes dairy. Stage six introduces legumes and discusses mindful eating. The last stage increases whole grains.
Though this is a methodical process, it has great flexibility. If something doesn’t work, this program offers alternatives. The key is to find your self-love for health, in addition to fine-tuning your diet. To connect with Dr. Connie Gutterson or learn more about The Love Diet, visit www.conniegutterson.com.
May 13, 2016
- in fitness , guest/interview , health by allan
Healthy brain happy life | Dr. Wendy Suzuki
Dr. Wendy Suzuki runs an interactive research lab in NYC, is regularly interviewed in the media, lectures nationally, and serves as reviewer for neuroscience journals. She is also the author of Healthy Brain Happy Life. In her book, Dr. Suzuki details how her skills as a scientist helped her to improve her own life. She used neuroscience to change her life, which also changed the way she practiced science.
Dr. Suzuki explains that exercise is a critical component of being a healthy human. We know about the positive physical effects of exercise, but it also has a positive effect on the brain.
Engaging in exercise can improve mood function. After a good workout, you may notice being in a better mood. This is due to an increase in the neurotransmitters that usually decrease during a depression. Exercise also leads to an increased attention span. It has showed improved function with acute or long-term exercise. And perhaps most importantly, exercise stimulates the birth of new brain cells that are critical for long-term memory.
An interesting thought to consider is whether movement itself has any impact on one’s memory. One technique is the idea of a memory palace, where you visualize a space you’re familiar with and mentally walk through it while placing different items in different rooms that you need to remember. This works especially well with lists of items that should be remembered in order.
To improve your brain health through exercise, Dr. Suzuki recommends following these three tips:
- Engage in a regular form of exercise you enjoy. This will put you in a great mood and improve your memory.
- Find a regular meditative activity. This will cause positive brain changes and decrease your stress.
- Engage in altruism as a great way to increase dopamine in your brain.
While exercise won’t fully cure any memory degradation over time, it can help to delay this by strengthening the brain. To contact Dr. Wendy Suzuki or learn more about Healthy Brain Happy Life, visit www.wendysuzuki.com.
February 24, 2016
- in guest/interview , health by allan
How to not die of diabetes | Dr. Michael Greger
This episode contains Part 2 of a two-part series with Dr. Michael Greger, author of How Not To Die. Dr. Greger’s book includes information and real stories of individuals who were able to reverse the signs of diabetes simply by adopting a plant-based diet.
The health benefits of a plant-based diet are incredible. In fact, the plant-based diet is the only diet that has ever been proved to reverse heart disease. In the 1930s, the first studies that showed the reversal of Type 2 diabetes with a plant-based diet were released. Individuals who went on this diet were essentially cured. Their blood sugar levels became normal and they were able to go off all of their medication.
The truth is, there is no excuse to not eat healthier, especially for those who have diabetes. Dr. Greger discussed his “Daily Dozen” – a checklist of all the things one should fit into their daily routine. This includes the best greens, berries, nuts and seeds, and beverages to consume, as well as how much exercise to get.
After all, diet is the key driver to the reversal of diseases including hypertension, heart disease, and chronic diseases in general including diabetes. Premature deaths are preventable with simple changes in diet. The key is to recognize that we are all on the path to gradually improve our diets. Any steps we take will accrue significant health benefits.
In the last few decades, much awareness has been brought forward, but there is still work to be done. One issue is that people have a tendency to underestimate the power of diet and its effect on our bodies. Switching to a plant-based diet is a proven method of reversing Type 2 diabetes and has many other health benefits. Be sure to make any changes with the supervision of a physician, who can keep a close eye on your levels and remove any medications at the proper time. To connect with Dr. Michael Greger, author of How Not To Die, go to www.nutritionfacts.org to find his contact information.
Music: Ben Sound Royalty Free Music
Julie gets fit
In this episode, Julie shares her journey to fitness from fat to fit. Approaching her forties; a sedentary desk job and a love for food had put her at the lower end of obese.
To get fit she joined My Fitness Pal, where she learned to track calories. At the beginning, she maintained a daily allowance of 1200 calories. She also took up walking to burn off extra calories.
Then she discovered resistance training, also called weight or strength training. This training:
- Body recomposition
- Promotes weight loss
- Burns fat
- Affects bone density, thereby prevents/delays osteoporosis; and
- Develops the upper body strength.
She signed on to women’s 5×5 weight lifting community. She bought herself a bench press from the Dicks Sporting Goods. She watched the videos on the lifts and learned the 5×5 Stronglifts Program.
For the starters, Julie recommends:
- Watching the videos to ensure you understand the form
- Getting comfortable and well acquainted with the equipment and the exercise
- Doing the research
- Being patient with the injuries
- Dedication
To learn form:
- Start with the broomstick or no weight if necessary.
- Work in front of a full-length mirror and practice the motions of a lift.
- You can also videotape yourself for review.
- Start small, then progress (low weight or studio bar of 5 then 10 pounds).
She found that once she started lifting weights her calorie allowance increased so she could indulge herself while maintaining a deficit. She kept track of her calorie intake every day since last 3 years and is in great shape.
Julie’s transformation set her on a path not unlike Allan’s. She is working towards a personal trainer certificate and plans to work with older adults.
Hope Julie gets fit has inspired you towards your own fitness plan. Get in touch with at her blog – https://musingsfromaworkaholic.com/.
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music
December 6, 2015
- in personal training , solo show by allan
Introduction to the 40+ Fitness Podcast
In this episode, we discuss the launch of the 40+ Fitness Podcast. You'll be introduced to the host, Allan Misner. Allan is an NASM Certified Personal Trainer with specialization in corrective exercise and fitness nutrition. He focuses his practice on older adults.
We hope you'll join us at 40+ Fitness Podcast for each episode as we work to be the difference maker in your health and fitness journey. Whether your goals are weight loss, to get more fit, or both, we will be there for you.
Have a happy and healthy day!
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music