Category Archives for "solo show"
Dealing with pain and injury
Today we'll discuss pain and injury. When we start an exercise program and begin pushing ourselves, most of us expect we will feel some pain. It can be difficult for people to know when enough is enough, when to carry on and when to stop. In this episode, I want to help you identify when to push and when to stop.
When we work on our muscles, we tear the muscle fiber down. Our bodies were designed to respond to this. The muscles are repaired and in that process, they're made bigger and stronger. But this can only happen when we make sure to get appropriate rest and take in the right amount of protein. The cycle entails the following: challenge, feed, and recover. During the challenge phase, it is common to have a little bit of discomfort and pain. And it’s fine to continue with such pain.
When you're new to resistance exercise, it is not uncommon to suffer rather extreme muscle soreness. It means that you've done enough work with that muscle to elicit growth. You'll want to ensure you give the muscle enough time to recover. It takes roughly 48 – 72 hours to recover from intense resistance exercise.
Another type of pain, which is most often associated with running is called a stitch. It is a sharp pain in the lower abdomen. This is believed to occur when there is a mismatch between abdominal muscles and the diaphragm. The stitch can be very painful, bu it is nothing to worry about.
Injuries require a lot more care. The previous pain issues we covered will go away with rest. With injuries, that's usually not the case.
Most common exercise-induced injuries are damage to a tendon, ligament, muscle or bone. You should make sure you seek medical attention for injuries. The doctor will give you information on how to repair the damage and begin rehabilitation. I can't stress enough how important it is to follow your doctor's instructions. Injuries can put an end to exercise permanently if you don't address the underlying issue.
How you should approach pain and injury will depend on the nature of the pain. Make sure you properly asscess your pain and injury before you decide how to go ahead. There is some pain to get gain, but you'll need to know which type of pain is getting you gains or is going to sideline you.
February 8, 2016
- in fitness , health , solo show , weight loss by tajirul
Going from project to lifestyle
Today, we are going to talk about lifestyle.
Often when people approach a new diet or exercise regimen, they have a goal in mind, for example losing 10-20 pounds. It’s important to have a target. But after you achieve that target or you fail to reach it, there seems to be a period of time when many people slip and let it all go.
I find this most often happens when the project (the diet) wasn't something they ever intended to sustain. And when they go back to doing what they did before the project, they end up where they were before, if not worse. That’s why you need to think about the changes that you put in place as being something that you can generally sustain for the long term.
Try making sustainable changes to your lifestyle so that you can maintain your healthy life even after achieving your initial goals. Long-term success requires supports from your family and friends. This may take some time. You're different. You're eating different foods, doing different things. Eventually, they come to understand. As you build this new healthy lifestyle, be sure to explain your why to you family and friends. This will help them get more comfortable with the changes in you.
I recommend limiting yourself to one sustainable healthy behavior at a time and work to make that stick.
Mindset also plays an important role in building a good lifestyle. Work on changing your language, find balance in your life, and build stronger relationships with the people around you. All of these will make you happier and that will make you healthier.
This is your life and you can do this.
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music
Can I get a good workout with a Wii?
If you own a Nintendo Wii, you know it can be a very fun and enjoyable activity for the whole family. Did you know it also has a lot of great health benefits?
In fact, there have been several studies done on the health benefits of the Nintendo Wii. One such study was published in The Journal of Strength and Conditioning Research in February 2014. This study selected 22 people, with half classified as doing high intensity trained exercises and the other half classified as doing low intensity exercises. They all played four different games on the Wii, including boxing, tennis, cycling, and step. They also worked out on a traditional treadmill and stationary bike. The results on all of these modalities were then measured.
While the Wii was not as effective in building cardiovascular health as the bike and treadmill, the results were still pretty good, especially for the low intensity group. All participants reported the Wii workouts as being much more enjoyable than the bike or treadmill. Of the four Wii games used, boxing had the best results, yet tennis yielded the least results.
So are you wondering if you should get a Wii?
The first question to ask yourself is what are your goals? If improving cardiovascular health is important to you, what is something you will keep doing for the long-term? What do you find enjoyable? What will keep you engaged? If you’ve played sports in the past or enjoy playing sports, the Wii may be a good choice. Especially during the winter months, adding the Wii into the mix with your other cardio activities will keep things fresh and offer another opportunity for the whole family to get involved.
As kids, playing was the norm. As people get older, they tend to lose this sense of play. However, play needs to be part of your program. Make your fitness program dynamic and fun, perhaps through using the Nintendo Wii. To purchase a Nintendo Wii through our affiliate link, click here.
http://www.ncbi.nlm.nih.gov/pubmed/26504308
http://www.ncbi.nlm.nih.gov/pubmed/26513387
http://www.ncbi.nlm.nih.gov/pubmed/26469308
http://www.ncbi.nlm.nih.gov/pubmed/26556091
http://www.ncbi.nlm.nih.gov/pubmed/26556092
Nintendo Wii Console Black with Wii Sports and Wii Sports Resort
Nintendo Wii U Console 8GB Basic Set – White
Wii Fit U w/Wii Balance Board accessory and Fit Meter – Wii U
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music
February 2, 2016
- in health , personal training , solo show by tajirul
Discussions about sleep
In this client episode, we discuss getting good sleep with John and Tammy.
John described his normal sleep pattern, noting he used to sleep six hours a night. Per Allan's recommendation, he added an hour to his nightly sleep over the past week. With that extra hour, he does not need a nap when he gets home from work. The sleep he is getting now has him feeling more rested.
A nap can be a useful tool as well. John said he is not avoiding the nap, rather he does not feel the need for it. So, he thinks his adding an extra hour of sleep is something he will continue doing. Because he sees real benefit.
If someone gets a good sleep pattern going and gets comfortable with it, his or her body performs better. This will help balance your hormones, improving brain chemistry and memory.
John says the setup in their room is completely perfect for sleep. They did not have to make any changes in the sleeping environment. That means they already had some good sleeping habits.
Tammy tends to sleep more than John. But there are some nights when wakes up sometimes after 2 – 3 hours. She finds it very frustrating that when she cannot fall back asleep. Using good sleep hygiene should keep these restless nights at a minimum.
Start a good sleep practice to ensure you get good nights sleep every night.
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music
February 1, 2016
- in fitness , solo show , weight loss by tajirul
Should I lift weights?
Today we're going to talk about resistance training.
A very common question about resistance training is “why would I want to do resistance training if I am trying to lose fat?”
Fat-loss is all about what and how much you eat. And if you are trying to use exercise as a way of burning more calories, you probably pushing yourself to a point that is unsustainable. And when you go back to your normal lifestyle, your metabolism will have slowed. Good weight loss is when the loss is done on a sustainable eating plan. The ideal way is to set small goals like losing one or two pounds per week. Resistance training allows you to retain lean body mass while you lose body fat. This will lead to a better body composition after you've lost the weight.
Lifting weights can help us in three different modalities; muscle strength, muscle mass, and muscle endurance. What many people don’t know is after you turn 35, you start to lose muscle every single year. So, if you look at the older people who did not do resistance training and as a result, they don’t have as much muscle mass. That can be a big problem.
You may not feel comfortable lifting weights. I say you don't have to lift weights; you can actually use your own body weight.
Body-weight exercises like squat and pull-ups are things that can help you get really stronger. Two major advantages of bodyweight exercises are that you can do it anywhere and with limited injury risk.
If you choose to do weights, my typical choice would be free weights. Free weights are better for functional strength. The advantage of machines is that they are easier to learn and use. Regardless of whether you go free weights or machines, always ensure you use good form to avoid injury.
It is difficult to fully cover this topic in 15 minutes. Still, I hope you understand the value of resistance training and don't neglect this very important fitness modality.
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music
Should I be taking fish oil?
Today we will discuss the benefits of fish oil.
It should not come as a surprise that fish oil has many health benefits. The use of fish oil can improve heart disease, stroke, Parkinson's, eye-health, and arthritis. It is one of the best nutritional tools to improve heart and brain health.
What is it about fish oil that makes it so special?
Well, fish oil has a particular type of fat called omega 3 fatty acids. There are two components to that; EPA and DHA. Both of these have the mechanisms that help our hearts, eyes, and brains. They have benefits for individuals with diabetes. Even some studies have found fish oil may reduce the pain from women’s period. So, this is a pretty amazing substance.
The best source of fish oil is fish!
Yes, there are people who do not like fish much. They don’t like to taste a fish. But there are things that you can do to prepare it better. The advantage of taking fish is the protein it contains besides its oil. When you eat fish, you know a little more about it. So, make sure you pick a good quality fish.
But not all fish will give you equal benefits. There are some fish that are fatty than other fish. Some of the fish will not give you as much fish oil as you get eating same size or part of another fish. It is healthier to get wild and fresh fish instead of firm fishes.
How you cook and prepare fish for eating is important as well. You should try to cook the fish in a way that you can get the health benefits from it. If you want to fry something, make sure you use fatter oil is no going to break down or degrade.
If you are someone who does not like fish, there are some quality supplements in the market. But you have to be careful about the fish oil because if it breaks down and oxidizes, you can harm your body.
Understand the benefits of fish oil and make sure you're getting it from quality sources.
Links: Pub Med – Fish Oil
Music: Ben Sound Royalty Free Music
January 26, 2016
- in personal training , solo show by julie
Progression for results
Clients John and Tammy are seeing real success in the program. They’re checking in once again and have taken another round of measurements. Both are down ½-inch across the board.
John even has shorts that don’t fit anymore. He recently got his A1C blood test done to review his blood sugar levels. In the four months since his last test, he dropped 2.1 marks. His doctor was so impressed that he feels John will be off his medication in three to six months and under 200 pounds in six months. John now has a goal to reach 180 pounds. He can see what’s possible and what he is capable of achieving. He’s setting slightly bigger goals and placing milestones along the way. He understands what is coming next in the natural progression of his health and fitness journey.
Tammy has seen a shift as well. She has noticed her mindset changing as she is building new habits around healthy eating. She is no longer looking for the quickest meal, but finding the healthier option. She knows she has a choice to make and is using her willpower to make the right choice. She can even consider planning ahead and packing a lunch. She is encouraged by the fact that her measurements went down as well. Her hip measurements went down by almost three inches!
John and Tammy are true examples of patience, perseverance, and progression. They know the weight usually comes off faster in the beginning, but are prepared to stay the course. They are truly seeing their progression and know that they can accomplish anything with the help of patience and perseverance.
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music