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The 80/20 rule

You may have heard of the 80/20 rule. But do you know what it is and if it would be a good fit for you? The 80/20 rule applies to the food you eat, and it basically states that you will eat well 80% of the time and have cheat meals for the remaining 20%. The rule recognizes that you can’t be on 100% of the time and so it allows a bit of opportunity for some balance.

Interestingly enough, the 80/20 rule concept originated with the Pareto principle. The Pareto principle is actually a business principle that explained that 80% of a company’s revenue is generated from 20% of its customers.

Many people seem to think the 80/20 rule is a good fit for their dieting strategy. However, quantification is an issue. There is no quantification to show that the approach is actually effective. There would be no way to know you are actually eating poorly only 20% of the time, unless you are physically tracking each and every calorie consumed. Self-estimation tends to be off. The only certainty is that you know you’re not at 100%.

However, this 80/20 approach can have its place in maintenance. If you’ve already reached a goal and are simply maintaining progress, this may be the right fit. On the other hand, if you’re starting a new healthy lifestyle, you need to be committed 100% of the time to ensure you stay on the right track.

If your program is very intense, the 100% concept may not work for you. Ultimately, you need to find the right kind of plan that you can sustain for an extended period of time to help get you to your goal. If it matters to you, you’ll give 100%. Start with your “why,” and then set SMART goals to get you to where you want to be.

Don’t think of the 80/20 rule as an excuse to fail. Leave it for the maintenance portion of your health journey. If you’re just starting out, give it 100% effort and set yourself up for success.

Have you mastered the art of intensity

8 keys to mental health through exercise | Dr. Christina Hibbert

Dr. Christina Hibbert is a clinical psychologist, former fitness instructor, dynamic speaker, and author of 8 Keys to Mental Health Through Exercise.

Dr. Hibbert explains that 1 in 4 American adults experience mental illness in any given year. Mental illness will affect most of us at some point in our lives and it becomes more likely as we age. This is largely because there are three components to mental health, including life experiences, brain chemistry, and physiological states including hormones. Any trauma, heartache, or loss can impact and change our brain. Over time, these brain changes are coupled with other chemistry or hormonal changes, which can then build up and cause mental distress or a disorder of some sort.

To make a change, there must first be an emotional and mental preparation. This will allow you to have commitment at a deeper level. This can involve what Dr. Hibbert describes as a pyramid of self-worth, where one works through the stages of self-awareness, self-acceptance, and self-love. Once this has been done, one can take action and incorporate exercise into their routine.

Exercise is so helpful with mental health for a few reasons. Endorphins are chemicals that are released as a result of exercise, which makes the body feel good. Studies have also shown that exercise can increase neurotransmitters in the brain which can lessen the likelihood of anxiety or depression. Exercise also has anti-inflammatory benefits.

The key is to realizing that lasting change does not occur with the simple flip of a switch. It is more like a staircase that you constantly ascend and descend. You have to be willing to take all steps necessary to make change that lasts. You won’t fail unless you completely quit. To connect with Dr. Christina Hibbert or to learn more about mental health through exercise, visit

www.exerciseformentalhealth.com or www.drchristinahibbert.com.

2 weeks to a younger brain | Dr. Gary Small

June 17, 2016

5 health and fitness podcasts on my playlist

There are a lot of great health and fitness podcasts, but there are several that really stand out from the crowd. All of these podcasts have a different perspective and fresh content that really makes you think.

The first is The Plant Trainers, who were also highlighted in Episode 63. This podcast focuses on plant-based eating and incorporates personal and nutritional training topics.

Another great podcast is Open Sky Fitness with Rob and Devon. This one is particularly interesting because there are a lot of parallels between Rob’s outlook and opinions and those shared here on 40+ Fitness. This podcast is another one that has many really fascinating guests.

The third podcast to share is Barbells and Bone Broth, featuring Kelsey and JVB. This podcast demonstrates a unique perspective, as it consists of two women discussing health, fitness, and nutrition topics. They are not shy about their opinions and have no trouble diving deep into topics like lifting and moving.

Nutritionfacts.org is another great podcast. This video podcast is created by Dr. Michael Greger, who has been featured on this podcast several times. These are small episodes packed with great information focused around the topic of a plant-based diet. This is certainly one of the best nutritional podcasts.

Logical Weight Loss is another unique perspective podcast. Creator Dave Jackson is not a trainer or doctor, but simply a normal guy. He conveys the perspective of the every man regarding health and fitness. He recognizes that he doesn’t have all the answers and is not afraid to share his journey with all his listeners.

Finally, Ben Greenfield Fitness is another great podcast, led by stellar athlete and bodybuilder Ben Greenfield. This podcast introduces many cutting edge topics such as biohacking and essential oils. Fascinating guests are also a staple of this podcast.

To grow in your health and fitness, you must keep learning new information to apply in your everyday life. Listen to a few of these great health and fitness podcasts and see what else you can learn today!

Health and Fitness Foundations

June 15, 2016

Gym etiquette

Approaching a new gym can be intimidating, especially if you’re new to the gym scene. However, if you have a basic knowledge of gym etiquette, you can feel more comfortable about getting started and becoming a good gym citizen.

First, it’s important to think about the gym and its equipment as your rented space. Everyone within the gym is sharing both the space and equipment, so it’s important to refrain from viewing a machine as “yours” or spending an inordinate amount of time with one machine. Be cognizant of others who may want a turn using the weights or machine you are using. Consider moving through various machines to free them up for others.

Another important concept is allowing others their space. This includes not staring at others who are working out. Recognize that there is a difference between surveying the landscape and getting a good feel for who is in the gym and simply staring at others. This can make everyone uncomfortable. Focus on what you are doing. Try not to select a machine that is immediately next to another person when there are others available that provide more of a buffer.

Ensure that you are wearing proper gym attire. If you’re going to a new gym, check in advance with gym staff if they have any restrictions on attire. If you need a spot, feel free to ask someone nearby and similarly, help someone out if they need assistance. When you’re done using a machine, you must wipe it down. During cold and flu season, you may want to wipe the machine before and after use. In fact, if you are sick, you should avoid the gym entirely. Prior to using the machine, check it quickly and make sure there are no issues. This will help to avoid injury and assist gym staff. When using free weights, try not to drop them and always rerack the weights when you’re finished.

Be a good gym citizen and follow these tips. This will help to make the gym a more fun, safe place for everyone.

How to of strength and mass

 

 

June 13, 2016

2 weeks to a younger brain | Dr. Gary Small

Dr. Gary Small is a professor of psychiatry and the director of the UCLA Longevity Center. He is one of the leading innovators in science and technology. He has written six books, including 2 Weeks to a Younger Brain.

Dr. Small explains that an older brain doesn’t work as fast and usually doesn’t remember as well as a younger brain. Though we really can’t see brain aging, there is much we can do to compensate for memory decline and improve brain health as we age. One technique involves engaging in mental pursuits that challenge you, but are not too overwhelming, nor too easy. Additionally, engaging in more physical exercise can reduce your brain’s susceptibility of Alzheimer’s Disease.

If you’re having memory struggles, you need to adopt a method that is easy to remember. Dr. Small talks about focus and frame. The focus is a reminder that we need to pay attention. The frame involves building a framework around the information to make it meaningful, thus making it easier to remember.

Dr. Small also notes that excess weight will impact one’s cognitive abilities. Studies have shown that middle-aged, obese adults have an increased risk of Alzheimer’s Disease. Inflammation associated with weight gain can lead to inflammation in the brain, which can have an impact on memory. When we lose weight, we can actually experience an improvement in memory performance.

Exercise can not only help you to lose weight, but it enables the heart to pump more oxygen to the brain cells. The body also produces endorphins which can lift your mood. Strength training can provide additional cognitive benefits. Stress, food, and relationships are other factors that should be addressed to improve brain health.

In 2 Weeks to a Younger Brain, Dr. Small includes a two-week program to help you develop a younger brain. One such activity is playing Sudoku, or even creating a Sudoku puzzle if you find doing the puzzles to be too easy of a task. To connect with Dr. Gary Small, visit http://www.drgarysmall.com/.

Get the Sudoku puzzle at http://older.fitness/sudoku

 

Healthy brain happy life | Dr. Wendy Suzuki

June 10, 2016

Start here | Eric Langshur & Nate Klemp

In this episode, we talk with Eric Langshur and Nate Klemp about their new book, Start Here: Master the Lifelong Habit of Wellbeing.

Eric Langshur, a seasoned corporate executive and entrepreneur, is the founder of Abundant Venture Partners. Years of research into the intersection of philosophy and neuroscience have established him as a thought leader in optimizing wellbeing.

Nate Klemp, PhD, is a Stanford-Harvard-Princeton trained former philosophy professor and an expert in understanding how the tools of ancient and modern wisdom can be used to improve individual wellbeing. They have founded Life Cross Training together to foster a greater sense of wellbeing at work, home, and in all areas of life.

We’ve heard of cross training in fitness, such as sprinting for cardiovascular conditioning, and weight training for strength.   Eric and Nate believe that just like in fitness and popular physical fitness training programs, they believe that you can cross train for the skill of wellbeing.

Eric and Nate discuss the guiding theme of the book is that wellbeing is a skill that can be trained.   The science community has taught us that the brain does not have a fixed number of neurons, but that our brains can change and we can use our minds and certain sets of practices to change our experiences at life and at being alive. They structure the book with a structure of recommended practices for well-being. We also discuss how good practices lead to good habits and the benefits of meditation. Exercise is also discussed and its benefits on emotional as well as physical well-being.

Start Here: Master the Lifelong Habit of Wellbeing is a thought provoking book that is well researched and scientific, yet it is also filled with simple and basic guidance for taking care of both our physical and mental well-being.  Additional information, including a training course, can be found at starthere.life.

How to be here | Rob Bell

Life on purpose | Dr. Victor Stretcher

June 8, 2016

The end of heart disease | Dr. Joel Fuhrman

Today we talk to Dr. Joel Fuhrman about his philosophy of the nutritarian diet and his new book, The End of Heart Disease: The Eat to Live Plan to Prevent and Reverse Heart Disease. Dr. Fuhrman is a Board-certified family physician with over 25 years experience in nutritional medicine. Through his medical practice, as well as his New York Times best-selling books and PBS specials, Dr. Fuhrman has helped thousands of people lose weight permanently and reverse chronic diseases, such as heart disease, diabetes, autoimmune diseases and chronic pain syndromes, including migraines, using a nutrient-dense, plant-rich eating style that he calls the Nutritarian diet.

Grounded in the latest scientific research as well as his years of clinical experience treating heart disease, Dr. Fuhrman’s book outlines a plan that can lower cholesterol and blood pressure, reduces your weight, heals obstructive coronary artery disease, and can even eradicate advanced heart disease.   His philosophy is that all of this can be corrected without the prescription pad, as Dr. Fuhrman believes the most powerful drug on the planet is food.

According to Dr. Fuhrman, while heart disease and strokes are the leading cause of death in the United States, most heart disease-related deaths are preventable with diet and nutrition. Dr. Fuhrman coined the term “Nutritarian” to describe a diet that is nutrient-dense and plant-rich, and includes anti-cancer superfoods, which also facilitate weight loss. These foods supply both the right amount of macronutrients (protein, fat and carbohydrates) and the vital micronutrients (vitamins, phytochemicals and minerals) that unleash the body’s incredible power to heal itself and slow the aging process, giving the body renewed vitality.

Dr. Fuhrman is also the author of other NY Times best-selling books, Eat to Live, Super Immunity, The End of Diabetes, The Eat to Live Cookbook, and The End of Dieting. Additional information about the nutritarian diet and Dr. Fuhrman can be found on his website (https://www.drfuhrman.com).

 

 

Plant-based diet | the plant trainers

The china study solution | Dr. Thomas Campbell

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