11 of my health and fitness pet peeves

Here are a few of my biggest pet peeves related to health and fitness:

1. Stuck on calories in/out – All of these calorie measurements are estimates. Eat good quality, nutritious food and let your body tell you when it’s full.
2. Barbie reps – Not burning calories or building muscle. Not getting benefit of a true resistance program that includes a challenge on the muscle.
3. Food puritans – Food choices are often limited anyway. Do the best that you can. Food is about replenishing our body and making the best choices possible given our circumstances.
4. Bro science –Don’t always follow the crowd, because sometimes the crowd is wrong. Do a little bit of research on your own.
5. Pre-workout stimulants – Avoid these. If you’re getting proper nutrition, that is all you need.
6. Fat loss supplements – If you’re eating a good diet and you’re moving around, your body will begin to burn fat without these supplements.
7. Flat stomach machines – Your body has a natural rhythm to how it wants to store fat. These machines will not be the difference maker.
8. Incomplete nutritional information in apps – You must do your own diligence to be sure what you’re eating is a true serving compared to the information within the app.
9. Ignoring food, stress, and sleep – You cannot ignore these, as you need them in your program just as much, if not more, than exercise.
10. Scale worship – The scale is not a good measure of health and fitness, but a measure of body mass. Focus on how you look and feel.
11. Irresponsible headlines – Misleading headlines cause people to make health decisions without understanding the real implications.

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11 Health and fitness objections

There are many health and fitness objections, but many of them don’t hold up. Here are some of the most common:

1. Bad genetics – Your genetic potential is to be a better person. With the right amount of work and managing your health, you can accomplish any goal. Mindset is key. Your body will follow.
2. Tried everything – It’s not about the temporary fix. To make change, you must fix your lifestyle.
3. Boredom – A good walk outside is never boring. Many different machines in the gym will keep you entertained. There are options to increase variety.
4. Don’t want to get bulky – Those who get bulky often have genetic advantages and are using supplements. Focus on being lean and strong.
5. Intimidated by the gym – Consider hiring a personal trainer to introduce you to the equipment. Check out a gym before joining to be sure you feel comfortable and perhaps work out with a friend.
6. Unsupportive spouse – Have a conversation with your spouse about your goals and gaining their support. Encourage them to join you.
7. Can’t move like that – You’re not competing with others. You are competing with you. Over time, you will improve your mobility, strength, and endurance.
8. No time – This really shows a lack of priority. Make a commitment and schedule time on your calendar.
9. Illness – Don’t go to the gym if you are sick. Instead, try doing your workout at home.
10. Injury – There are ways to work around your injury. Avoid the area of injury, but focus on other areas of your body.
11. Don’t know where to start – First, solidify your goal and assemble the program to get you there. Consider hiring a personal trainer or joining the Surefire Results for Weight Loss

Need help? Reach out to me at main@forever.fitness.

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Delayed onset muscle soreness (DOMS)

After an intense workout, it’s normal to feel sore or stiff. You may even struggle to move. This is a natural physical reaction to the work you have done called delayed onset muscle soreness, or DOMS for short.

What causes DOMS? The current popular thought is that when we do resistance style exercise, micro tears are created within the muscle, which allows these muscles to get stronger. Because of this, the autoimmune system often sends signals that we’ve overdone it, which manifests in the soreness we feel.

How can we manage DOMS?

1. Get into a mode of active rest. Though you will want to lay still to avoid the pain, you should actually try to move muscles in full range of motion throughout the day.

2. Drink plenty of water. Stay hydrated and flush out impurities, which will help to maintain your muscles. Make sure you’re getting enough electrolytes such as potassium and sodium.

3. Get an adequate amount of protein. This will help to add muscle and allow you to get stronger.

4. Rest at least 48 hours between exercise sessions. You may be sore, but you are still capable of doing work. You may consider toning down the workout slightly, but there is no need to skip a session if you have rested adequately.

There are smart ways to get fit and improve your physique without experiencing DOMS after every workout. By having a good plan in place and doing everything in moderation, you will be better able to manage delayed onset muscle soreness.

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Going too hard, too long with Lennard Zinn

Lennard Zinn is a professional frame builder, bike designer, and co-author of a new book entitled, The Haywire Heart. This new book examines the potential impact on the heart when pushing one’s self too hard during the course of exercise.

Though exercise is often viewed as a key to living a healthy life, research has indicated that we can actually go too far during exercise. At a certain point, there is potential for exercise-induced disease, especially concerning the heart.

A competitive cycler, Lennard explained that during one particular race, he noticed his heart rate was extremely high. He decided to get it checked out later in the day and was instructed to go to the ER. Though he was in denial for some time about the issues with his heart, he continued to train and race. Eventually these incidents became so frequent that he needed to stop.

Lennard was experiencing arrhythmias, which is an electrical problem of sorts with one’s heart, that causes an irregular or abnormal rhythm. Symptoms encompass a wide variety, ranging from a racing heart rate to general uneasiness. The most common type of arrhythmia is atrial fibrillation, which can present as a strange feeling in the chest or an erratic heartbeat. This can persist for hours or days and may require medical intervention. Anything that seems out of the ordinary should be evaluated by a medical professional.

To encourage heart health, Lennard recommends adding magnesium to one’s diet, as it is critical for the function of the heart. Other beneficial supplements include CoQ10, baby aspirin, hawthorn, L-carnitine taken with alpha-lipoic acid, and iodine.

To connect with Lennard Zinn or purchase The Haywire Heart, visit www.zinncycles.com.

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11 Health and fitness biohacks

There are four main tactics to employ when trying to lose weight: eating well, movement, quality sleep, and managing stress.  But if you're looking to find some incremental advantages, you can add some health and fitness biohacks.  These practices/foods won't move the needle, but they may be something for you to consider as you go on your health and fitness journey.

Health and Fitness Biohacks:

1. Cold – Submerging the body in cold water boosts the metabolism and helps to reduce body fat and inflammation.
2. High-intensity interval training – HIIT builds endurance and enhances your metabolism. Be sure to fully recover during recovery periods and between workouts.
3. Intermittent fasting –This keeps the body in fat burning mode for longer. One method involves eating during an eight-hour period and fasting for the other 16 hours each day.
4. Ketosis – Ketones in the blood can be used to fuel the body’s energy, which leads to fat loss.
5. Hormone management – Aging often leads to a lowering of estrogen or testosterone, which causes the body to store fat in different ways. Maintain good hormone levels through diet, exercise, and possibly supplementation under a physician’s care.
6. Treadmill desk – Do normal work while walking one to two miles per hour. This increases your activity level and improves core strength and balance.
7. Warm lemon water – Consuming this in the morning jumpstarts the metabolism, digestive track, and energy levels.
8. Apple cider vinegar – One tablespoon before bed each night can have a positive effect on lowering blood sugar.
9. Elimination diets – Added weight can be caused by inflammation from certain foods. Elimination diets will help you determine which foods cause you inflammation and should be removed from your diet permanently.
10. Manage your water – Flushing water from the body is one way to drop a few pounds fairly quickly.
11. Long, slow distance – This stress-reducing exercise keeps the metabolism going and allows you to stay in a fat burning mode.

While these health and fitness biohacks should not be used as a primary method of weight loss, they may be able to supplement the main four tactics.

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Becoming a firebreather with Greg Amundson

Greg Amundson is known as the original firebreather in the CrossFit world. In his new book, Firebreather Fitness, Greg defines a firebreather as one who embraces the trials and tribulations of a great physical challenge and maintains an optimistic energy.

The term firebreather has less to do with the physicality of an athlete, but is more related to his spirit or heart. Both novices and seasoned athletes can embrace the spirit of a firebreather.

In the book, Greg includes exercises with visual representations and written cues. The movement patterns are broken down into four basic sets including:

Open – a full extension of hip and body (example: overhead squat)

Close – at axis of hip (example: crunch)

Push – (example: push up or burpee)

Pull – (example: pull up)

These movements are complementary and can be combined, such as with open and push movements, for example. Greg explains that the movements involve multiple joints and use body weight moving through the same patterns. Elite levels of fitness can be accomplished with just moving our bodies.

Greg also discusses the concept of virtuosity, meaning to do the common uncommonly well. This involves finding one’s self completely aligned and integrated between mind, body, and spirit. Other important concepts include intensity, intention to do one’s best, and consistency. Maintaining fitness is meant to be a lifetime lifestyle. To encourage ongoing forward movement, goal setting can be helpful.

Greg also points out the usefulness of the zone diet. This diet quantifies the food we’re eating in a specific way, which complements the physical exercise. The diet involves sectioning off one’s plate, with a high-quality protein source making up 1/3 (about the size of the palm of your hand) and fruit and vegetable carbohydrates making up the remaining 2/3.

To learn more about Firebreather Fitness, visit www.gregoryamundson.com or www.firebreatherfitness.org.

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Nobody’s Perfect

As I near my 51^st birthday, I have spent some time thinking about myself and my life. One of the biggest areas I have struggled with is self-inflicted stress and anxiety. I’m a perfectionist, so I’m always striving to be the best I can be.

The trouble with this mindset is that it often leads to comparison. It’s easy to look at colleagues in the industry, compare myself to how they look or what they have accomplished, and feel as though I am falling short.

What I’ve realized is that nobody is perfect. We all deal with this internal struggle. However, I have come to several realizations in determining how to prevent this negative mindset from taking over.

1. Me versus me. We must stop comparing ourselves to others. The only person you should be competing with is yourself. Continue to make small efforts today and you’ll be better off tomorrow.
2. This is a journey, not a destination. Keep working toward your goals each day. You may take a step back here and there, but you’re not out of the race.
3. Seek joy. Don’t be all work and no play. Plan more activities or vacations. Take time to rest and enjoy life.
4. Focus on your why. My why is to be here for my unborn grandchildren and family. It’s not about being the best in the industry or achieving perfection. Don’t let comparison confuse you about why you started in the first place.

We are human. We all have good days and bad days. As members of the 40 Plus Fitness Community, we can support each other throughout the journey.

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