Category Archives for "fitness"
Defining success in health and fitness
How do we define health and fitness success? It’s simply about being better than you were yesterday, though a life-altering change may occur as a result. This is clearly seen in the success of previous guests.
Take, for instance, Todd from Episode 15. Todd experienced a phenomenal change when he lost 300 pounds solely through altering his diet and nutrition. Mike from Episode 30 is another great success story. Mike began biking and hiking to increase his fitness. In the process, he developed a deeper passion for those activities, as he is now able to share them with his son. Patty from Episode 35 was determined to not only lose weight, but also quit smoking. She chose to lose the weight and then attacked her smoking habit. While she did gain some weight as a result of quitting her smoking habit, she has improved her health tremendously. Finally, in Episode 55, Mel described her transition from couch potato to running enthusiast. Now in her 50s, Mel is set to run an ultramarathon. Her progress is incredible and truly opens one’s eyes as to what is possible at age 50 and beyond.
While many begin with a goal to lose weight, this is not the goal that will sustain progress. It can even be discouraging when it becomes difficult to lose that last bit of weight. There will always be a plateau. The body will eventually get to its set point, will want to stay there, and will fight you to go any lower.
This is why it is important to have deeper goals with what you want to achieve in regards to your health. Remind yourself about your “why.” Why are you doing this? Family matters or key relationships are often a driver and can help to push you forward in your health and fitness journey. Figure out what drives you and keep that in mind to help propel you to health and fitness success. Don’t limit yourself based on what you see around you. Know that anything is possible with patience, persistence, and progression.
Music: Ben Sound Royalty Free Music
Learning to run, running to learn
A recent meta-study entitled, “Neuromodulation of Aerobic Exercise: A Review” revealed interesting findings on how aerobic exercise such as running can affect the brain. First, running and aerobic exercise can help to regulate cortisol, a stress hormone. Engaging in running or another aerobic style of exercise can also trigger the release of endorphins. This is often seen when runners are able to achieve the “runner’s high” and experience a relaxation effect. When this is coupled with cortisol regulation, it creates a great opportunity to reduce the individual’s stress.
The study also revealed that aerobic exercise increased brain-derived neurotrophic factors. When the brain is in a beta state, it is highly alert and poised to deal with high-stress situations. However, you don’t want your brain to be in such a situation for long. In the alpha state, the brain is still alert, yet this is more of a flow state. The mind and body know what to do and are able to relax as they complete their functions. This is the state that is achieved.
It was also found that aerobic exercise prompted production of serotonin, which affects emotion and memory. The serotonin is actually converted to melatonin, which aids in sleep. This may help the brain in its ability to recall memories or information. Additionally, dopamine was also increased, which has benefits with short-term memory, motor control, and cognition.
The benefits of aerobic exercise are clear, but how can you find the right level of intensity for you? Find the happy medium of where you can say a few words while running or exercising, but yet you can’t comfortably carry on a conversation. The key is to monitor how you are feeling. Of course, you will want progression, but it is important not to overdo it. An enriched environment is also beneficial to your results, as it can lead to greater longevity, according to one study. In the end, adopting running or other aerobic exercise has great health benefits and is certainly worth consideration for inclusion in your fitness routine.
Music: Ben Sound Royalty Free Music
Deanna gets momentum
Deanna is a homeschooling mom of six who lives a very busy lifestyle. However, she’s also a runner who has gained momentum and improved her health and fitness. She wasn’t always this way though. In fact, she used to feel as though she was in a rut. She didn’t get out of the house a lot and wasn’t involved in anything. She felt frumpy and lacked motivation.
Over the years, she would work out on and off. She would walk every day or do fitness videos, but nothing really stuck. At the beginning of 2013, Deanna didn’t want to be a “frumpy hermit” anymore. She logged into My Fitness Pal and the rest is history. Since then, she has logged into My Fitness Pal each and every day. She had always known what she needed to do, but never really set her mind to it until 2013.
She started running and doing strength training. Deanna also did the Couch to 5k program. She remembers it as being difficult to run for one minute. If one week of training was too difficult, she repeated it. She felt it was important to listen to her body. She didn’t want to overtax herself and risk injury, so she took it slow. Though she continued to wonder—what else can I do? Her positive momentum and drive to succeed was still pushing her forward.
For Deanna, it all started with a decision and commitment. She pushed through and continued to challenge herself with a progressive program. She has seen fundamental changes in her body composition and health as a result. Though she never imagined this level of fitness, she knows it is a lifelong pursuit. She advises others to find something they’re passionate about. Try different fitness routines until you find what you like. Have patience and persistence, and soon you will create a momentum that will lead to progression. To connect with Deanna, send her a message on My Fitness Pal as RunningForeverMama.
Music: Ben Sound Royalty Free Music
What is high intensity interval training?
What exactly is HIIT or high intensity interval training? HIIT is an intense workout where you are giving a full 100% during your intense sessions. However, the intense sessions are followed by a recovery session that usually lasts three times the length of the intense session. HIIT is designed to put a metabolic challenge on your body, which helps to rev up your metabolism. HIIT is a quick and easy way to get an intense workout while improving your cardiovascular fitness and boosting your metabolism.
With HIIT, it’s important to focus on your diet first. When you do intense work, you burn certain calories and set up your metabolism for a post-workout burn. This increased metabolism can last as long as 24 hours. It’s important to know how your body will react, and then monitor what you’re eating. You will need enough fuel to fully recover before your next high intensity interval training.
In the work phase, you need to hit 100% effort. Move and work hard, but only do it for 30 seconds or less. An example of a good work phase would be doing sprints. Remember, the rest interval that follows will last three times the length of the work phase. This allows the body to hit recovery. During the work phase, a heart rate can go up to 190. Once the heart rate is back to 125, then it’s time for the next work phase.
When first starting high intensity interval training, you may only be able to do three or four rounds. That is normal. You want to take it slow at first. With HIIT, it is possible to over train and stress yourself. Because of this, you will never want to do more than 10 rounds in a session.
When trying high intensity interval training or HIIT, the key is to start slow and work hard. Try one session per week. If you’re recovering fully, add another. Give it a try and see what you think!
Mel goes from couch to infinity
Mel, a 54 year-old married, mother of two, has a very inspiring story of how she was able to go from couch to 5K and beyond. She has even run an ultra-marathon! However, Mel wasn’t always so active. At one point, Mel weighed 275 pounds and was very inactive. She was on medication and oxygen 24/7. After moving to Mississippi, she saw a new doctor who had started to wean her off her medications, when she suddenly went toxic. Though she was OK after that incident, she lost 30 pounds during the process. She soon started to wonder if she could lose even more weight.
Mel began taking action. She started cooking recipes from diabetic cookbooks. She joined a gym and began participating in water aerobics. After making these initial changes, Mel dropped 65 pounds and was feeling better than ever. However, she still looked ahead to what else she could accomplish.
Mel’s sister asked her to do a Couch to 5K, as she didn’t want to do it alone. Mel agreed and promised her sister she would complete the Couch to 5K. Though it was challenging, Mel recognizes that it was one of the best ways to learn to run. At that point, Mel caught the running bug. Four years later, Mel has stuck with it. She ran her first 5K, then a 12K, then a 10K, half-marathons, full marathons, and even an ultra-marathon, which is any distance past 26.2 miles.
With running and using My Fitness Pal, Mel has lost a total of 170 pounds. She now has her life back. Though she worked her way up to running ultra-marathons, Mel really credits that initial Couch to 5K as being the game changer for her. Her biggest tip includes having patience with yourself. Forgive yourself for the days in which you don’t eat well. The weight will not come off overnight. It’s going to take time. Have patience and persistence, and don’t get caught up in the gimmicks. Eat smart and move more. To connect with Mel, find her on My Fitness Pal as MelisRunning.
Music: Ben Sound Royalty Free Music
Should I take protein supplements post-workout?
Have you ever wondered if using protein supplements after a workout is necessary? Many professionals will advise that you should take in protein and carbohydrates during a critical feeding window after a workout. During this window, muscles are able to absorb the nutrition and put it to use.
A study that was featured in the European Journal of Clinical Nutrition in August 2013 examined this very dilemma. The study entitled, “Effects of Whey Proteins and Carbohydrates on the Efficiency of Resistance Training in Elderly People,” evaluated 141 men and women between the ages of 65 and 91 over a 12-week period. These people participated in resistance training three times per week. Some then consumed 20 grams of whey protein after their workout, while a control group did not.
So what happened? As it turns out, there was no real difference in the results of both groups. All participants gained strength and saw increases in muscle mass, but didn’t show a sizeable difference from the protein supplements.
The truth is, you don’t need a ton of protein. In fact, excess protein is converted to sugar in your blood. Then insulin kicks in and can lead to weight gain. Of course you need to ensure you’re getting enough protein, as it is a building block for building muscles, but be sure to avoid consuming too much.
Instead of opting for a protein shake, consider swapping it out with other foods that contain protein and have other nutritional benefits. Think about it more holistically. There’s also a cost factor involved with protein shakes and bars, as they can get a little pricey. They may be quick and convenient, but you are essentially paying for that convenience.
While elite athletes may see a small percentage difference in using these protein supplements, the rest of us may not find that they’re worthwhile. Focus on the larger picture and get nutrition from whole foods. You’ll feel healthier and you’ll likely safe a few bucks in the process.
Music: Ben Sound Royalty Free Music
February 16, 2016
- in fitness , personal training , solo show by federica
You are in the gym, now what?
Today we'll meet up with John and Tammy and discuss their recent gym sessions. They share their workout and relate some great experiences as they work to improve their health and fitness.
John discusses his efforts to make going to the gym a new routine. John says he's a little embarrassed to be working with just the bar during squats, but recognizes he has to improve his form before he begins adding weight. This is really important because, as Allan says, safety first.Another important thing is to limit complex carbs, especially the “white foods” (“Don’t eat anything white”, as sweet potatoes, bread, pasta, rice and privileging another kind of grains, as quinoa or such.
On the food side of things, Allan recommends that in addition to cutting sugar, it is good to reduce simple carbs. Staying away from “white foods” such as potatoes, rice, bread, and pasta will help accelerate fat loss. If you want a grain, you're better off with those that are more complex and nutrient dense like quinoa.Tammy’s turn. Allan is interested in her bike workout. Tammy has some problems with her back, but as we know, the body tends to heal itself, especially with muscles, so it is very important to not stress it out with workout over the limits. Tammy had a surgery too, so for her, it is mandatory to work always safely and carefully.
During Tammy’s turn, they discuss her workout, which involved riding the stationary bike. Tammy is suffering from back pain and isn't ready to begin a resistance program. Her health and fitness goals are more about the food, but after she heals, she should consider working on strength and muscle mass.
Music: Ben Sound Royalty Free Music