How to Make Your Resolution Come True this Year!

 

Clue:  If you want to make your resolution come true -- willpower alone won't get you there!

Achieving goals is best approached as if you are trying to overcome an addiction.  In fact, that is exactly what you are doing. We all have addictions.

"Willpower is for people who are still uncertain about what they want to do."  -- Helia

If willpower is required – there is clearly some type of internal conflict. You want to lose weight, but you also want that beer.

When willpower is required there are two causes:

• You don't know what you want, and you therefore have internal conflict.
• You are not committed to a goal/change and created the conditions that facilitate your commitment.

What do you really want?

If reaching your goal requires willpower, you haven't figured out what you want. Because once you really make a decision, the internal debate is over.

So, are you serious about this? Until you decide, you'll be required to use willpower, and will continue making minimal progress.

Are you committed?

When it comes to achieving goals, commitment involves:

·        Making it public

·        Setting a timeline consisting of small measurable goals that lead to the overall goal

·        Creating several forms of feedback and accountability

·        Removing everything in your environment that opposes your commitment.

Once you truly commit - it's as though you've already succeeded. All doubt and disbelief are gone.

Commitment involves building your life around your goals. Your internal resolve, naked to an undefended and opposing environment, is not commitment.

Create conditions that make success inevitable

You will fail to achieve your goals if you don't change your environment.

An alcoholic who really wants to quit drinking needs to not hang around bars and people drinking, but this analogy applies to all goals!

So consciously create an environment that facilitate your commitments. Actually, if you're really committed to a goal, this is exactly what you'll do.

This is how personal growth occurs. We adapt to our environment. Thus, personal growth involves deliberately choosing or creating environments that helps mold us into the person we want to become.

Summary

Bill Walsh said, "If your why is strong enough you will figure out how!"

If you're required to use willpower:

·        You haven't made up your mind.

·        Your desire (your "why") for your goals isn't strong enough.

·        You haven't fully committed to what you're going to do.

·        Your environment is not in alignment with your goals. You haven't created an environment that facilitates reaching your goals.

The Power of Purple Fruit and Vegetables!

 

The deep purple color of fruits and veggies is usually a sign they contain potent plant chemicals that have big health benefits!

A particular type of polyphenol called anthocyanins gives plants their vivid violet colors. (They also give red foods, like tomatoes, and blue foods, like blueberries, their colors.)

Anthocyanins protect purple vegetables from sunlight damage, cold temperatures, and other stressors. And they attract pollinators, like bees and butterflies.

They also can help protect and heal your cells from damage and protect you from many lifestyle diseases, such as cancer, diabetes, and cardiovascular and neurological diseases.

For centuries, people have used anthocyanins in herbal medicines (from dried leaves, berries, roots, and seeds).  Anthocyanins have been used for a wide range of health conditions including everything from hypertension and liver disorders to kidney stones and urinary tract infections — and the common cold.

Anthocyanins Provide some Big Benefits

Anthocyanins consistently reduce inflammation which is an underlying cause of many diseases including Alzheimer's disease, heart disease, allergies, diabetes, arthritis and joint pain, depression, some types of cancer and obesity.

Consuming high levels of anthocyanins on a regular basis have been proven to improve many cardiovascular risk factors – including the ability to lower artery stiffness and lower blood pressure.

Anthocyanins help prevent age-related mental decline and can cross the blood-brain barrier and support brain regions involved in learning and memory.

Anthocyanins from Elderberry and proven viral fighters and have been shown to dramatically reduce the length of respiratory viruses like colds and flus!

Purple Vegetables to Include in your Diet

Purple Cabbage – easy to find and inexpensive yet has the highest level of anthocyanins per dollar spent.

Purple Onion – is probably the most affordable and easiest-to-find purple vegetable out there.

Purple Carrots – carrots were originally purple and yellow, and purple carrots are becoming available again because scientists discovered that purple carrots are more resistant to diseases and pests!

Purple Cauliflower – has 15% more antioxidants than the world-famous superstar food kale.

Purple Potatoes – try substituting purple potatoes to get a bigger anti-inflammatory effect and they taste great!  Research has shown that they can help lower blood pressure and lower the risk of heart disease and stroke.

Purple Asparagus – makes the healthy and delicious food asparagus even healthier!

Purple Brussel Sprouts – hard to find but takes the many benefits of brussel sprouts to another level.

Eggplant – the anthocyanins are in the skins so make sure to keep the skin on when preparing!

Blueberries – everyone knows they are healthy – now you know one of the big reasons – they are high in anthocyanins!

Elderberry - anthocyanins from Elderberry are proven immune stimulants and fight viruses.

The Incredible Mental Health Benefits of Exercise!

 

High levels of stress are being reported by most Americans!  About half of U.S. adults say that uncertainty about the future makes them feel that it is impossible to make plans for the future.    About a third say their stress levels are so high that they sometimes struggle with even basic decisions.   It has been estimated that 75 – 90% of all visits to primary care physicians are for stress related problems.

The great news is that exercise is extremely effective for reducing stress and relieving anxiety and depression!

Exercise Drives Multiple Pathways to Reduce Anxiety and Depression

Exercise boosts BDNF (brain derived neurotropic factor) which improves learning and memory and literally acts like miracle grow for the brain.

Through a separate action exercise causes muscles to help detoxify a toxic chemical called Kynurenine.   Kynurenine is produced from the faulty metabolism of tryptophan.   Under conditions of acute or chronic inflammation Kynurenine forms Quinolinic Acid instead of serotonin.  Excess Quinolinic acid is directly linked to major depressive disorder, bipolar disorder, and schizophrenia – Kynurenine clearance in exercised muscle cells suppresses this build-up in the brain.

Overtime regular exercise remodels the brain’s reward system leading to higher levels of dopamine and more dopamine receptors.    Through this action exercise can both relieve depression and increase your capacity for joy.

Exercise also boost levels of endocannabinoids (yep – the same ones that come from the cannabis plant!).  The “high” from exercise comes from a boost in endocannabinoids.     These endogenously produced chemicals dock on brain receptors and reduce anxiety and induce a state of contentment.    Studies have found that these brain changes help boost positive interactions with friends and family.

The latest research even shows that lactate – produced during intense exercise – travels to the brain from muscles where it is produced – and alters brain chemistry in ways that can reduce anxiety and protect against depression.  

The Evidence on Effectiveness of Exercise for Anxiety and Depression

A recent Metanalysis of 25 Randomized Controlled trials found that aerobic exercise improved depression – particularly for moderate or intense aerobic activity.  In addition, this metanalysis found that previous studies underestimated the power of exercise to control anxiety and depression.

Intense aerobic exercise has also been found to be very effective in treating anxiety – specifically the lactic acid produced during intense intervals has been shown to have a strong anti-depressant effect.  Furthermore, lactic acid has been shown to be linked to improved REM/dream sleep.    After lactate is released by muscles, it travels through the bloodstream to the brain, where it can reduce anxiety and protect against depression.

An analysis of 15 different studies showed that aerobic exercise - especially high-intensity aerobic exercise - reduces symptoms of anxiety.   These anti-anxiety effects persisted for several months after cessation of exercise.

All the participants in the studies had some degree of anxiety.   Their symptoms presented on a spectrum including anxiety disorders, raised anxiety levels, and raised anxiety sensitivity - a condition in which a person feels anxious about the physical symptoms that can accompany anxiety.   People waiting to receive treatment for anxiety served as the controls for comparison.

The found that participants who did both low and high-intensity aerobic exercise experienced greater improvements in their anxiety than non-exercising people in the control group.    High-intensity exercise reduced anxiety symptoms more effectively than low-intensity exercise.    The various interventions lasted between 10 weeks and six months, with participants exercising three times per week on average.

Multiple mechanisms are responsible for the anti-anxiety effects of exercise.   However, one key mechanism mentioned above is the production of lactate from high-intensity exercise.   Increased lactate levels promote the production of lactate which increases the levels of norepinepherine and serotonin levels.  Low levels of these neurotransmitters can drive anxiety and the inability to handle stressful situations.   Learn more about lactate and its effects on the brain in this Found My Fitness Episode featuring Dr. George Brooks:  https://www.foundmyfitness.com/episodes/george-brooks   

Holiday Gifts for Fitness Enthusiasts

 

There is still time to order from Amazon and get a delivery in time for Christmas!  So what should you order for the fitness enthusiast in your life?  Fortunately, there are some fantastic products to allow you to get a great workout at home or on the road when you cannot get to the gym. 

Inertia Wave – is a true game changer product that looks like a Battle Rope but delivers so much more – check out this short video to see what the Inertia Wave is all about:  https://youtu.be/RBDJrEES3Jg The product delivers a fantastic HIIT workout; is super easy to use; and it is very easy to travel with – a perfect gift for the fitness enthusiast in your life – to order click here:   https://inertiawave.com/ at $118.95 for the Inertia Wave Solo this is incredible product that will last a lifetime!

Quiet Punch – a simple to set-up and use device that you mount in between just about any standard door.   Once it is set-up it provides a square punching surface mounted between two poles that go across the door frame and is suspended by bungee cords from the poles.      You can really get after it and get a fantastic boxing workout that is does not shake the house down!  The app comes with great workouts and the system has a cell phone holder so you can watch and follow one of the many boxing/fitness videos available through the app.  You can purchase from Amazon or directly at www.quietpunch.com for  $125

AB Dolly Devices use a platform with wheels to challenge your core and other body parts.    If you are going to use on carpets - particularly thicker carpets - furniture gliders can do the same thing for a very low cost!  You can purchase directly from Amazon = just search for AB Dolly or Core Dolly - there are many good choices starting at about $29.   These devices emphasize the muscle lengthening/eccentric part of an exercise which brings big dividends - and boy will you feel it!

Bellabooty – a great product that allows you to easily load the most effective glute training movement – the hip thrust – without the need for a big barbell:  https://bellabooty.com/  At just $59.95 this is a great gift for anyone who wants to be able to strengthen and tone their glutes!

Elastic Resistance – is a fantastic way to provide a full body workout that can be done in a very small space and virtually anywhere.    There are two main types of elastic resistance: 

Circular Tubing that usually has handles attached – can purchase many different types directly from Amazon

Flat Circular Bands – www.resistancebandtraining.com or directly from Amazon

Also purchase a door mount which typically is placed through the inside edge of the door jam while door.   Then you close the door and there is usually a loop or other way to attach tubing to this anchor so that you can push and pull against the tubing.

There are literally hundreds of highly effective exercises than can be done with elastic resistance and for less than $100 you can buy several different sizes/strengths of bands and sizes along with a door mount and take them anywhere!   Resistance bands can be purchased directly from Amazon and great brands include Lifeline Fitness www.lifelinefitness.com and www.resistancebandtraining.com for flat circular bands.

Another fantastic band product is the X3 Bar System - https://www.jaquishbiomedical.com/products/x3-bar/ - this clever system allow for maximal safe loading and a highly effective full-body workout!.    X3 is typically $549 but look for holiday sales!

Another similar system is the Harambe System - https://harambesystem.com/collections/harambe-systems Full Harambe systems start at $549 - $749.

Suspension Trainers – the most well-known is TRX, but there are quite a few high-quality options.   Suspension Trainers use straps with handles and by adjusting your hand and foot position relative to the straps and where they anchored you can do hundreds of exercises and work your body head to toe.   These systems are light and very easy to transport.     Most come with some type of door or universal mounting system to allow you to use them in many places from a hotel room to a playground to a gym.

High quality Suspension Trainers include: 

TRX – the most well know product on the market and it is available from TRX available on Amazon for $149.    Or buy directly from TRX at www.trxtraining.com

Lifeline Jungle Gym XT – another fantastic product with a split anchor design which allows you to precisely target certain muscles better such as chest doing chest fly's.   At $99.99 this is a great value and a virtually indestructible product.   This product can be purchased from Amazon or at www.lifelinefitness.com

 

The Best Ski Conditioning Program

Skiing is a challenging activity that requires:

Strength

Balance/Stability/Kinesthetic Awareness

Speed

Muscular Endurance

Ski Specific Strength

Skiing requires strong lower body muscles combined with a strong core and upper body.    What is unique in skiing is a strong emphasis on eccentric (muscle lengthening for shock absorption) and isometric (static contraction to prevent movement) muscle contractions.

To properly prepare it is important to choose specific exercises which challenge the lower body and core for the unique demands of skiing.

The reACT Trainer - The Ultimate Ski Specific Training Tool!

The reACT Trainer is an amazingly effective tool for developing ski specific strength, endurance, power, balance and stability.    It emphasizes eccentric muscle contractions which are so critical for skiing while also demanding balance and core strength.   5 - 10 minutes twice a week for 3 - 6 weeks before ski season will make an incredible difference in your skiing performance.

To learn how to use the reACT Trainer check out this quick intro video:   https://youtu.be/b5LWiI19c1k?si=679_oyiqLw55g7dk 

Slideboard Exercise/Floor Sliders

Two other great tools for ski conditioning are slideboards and/or floor sliders.    Both place a strong emphasis on the eccentric aspect of key exercises like lunges and side lunges. 

A slideboard provides a ski specific challenge to the the lower body and core in a dynamic manner that demands strength, power and flexibility all while moving laterally which is another unique aspect of skiing.   This means the inner and outer thighs must be heavily conditioned to prevent premature fatigue on the slopes, and the slideboard is perfect for this!  Check out this video of the basic slide movement:  https://youtu.be/fpaFkIQx7FE For more ski specific slideboard exercises go to:  https://www.youtube.com/playlist?list=PL33FAB06632D708A6

Floor sliders/gliders can mimic some of the benefits of slideboard exercise by allowing the foot/feet to slide on the floor during lunges, side lunges and core exercises.    To get a sense of all the exercises that can be done using these simple and inexpensive gliders check this out:  https://youtu.be/xdn9M4rXEtA

Tips for Handling Holiday Stress!

 

Although the holidays are a fun time of year they are also a very stressful time of year!   45 percent of Americans say they would prefer skipping the entire season because of financial pressure.   Most Americans feel that the stress really starts to build around December 13^th, grows worse through the 18^th and peaks on Christmas Day.

This holiday stress can be highly detrimental to your health, and it is sad but true that many take their lives during this season.   The physiological impact of this stress manifests as increased cortisol which boosts blood sugar levels, helps drive weight gain, and breaks down muscle.

Here are some tried and true ways to combat the holiday stress syndrome:

Get your workouts in!  Now is NOT the time to skip workouts – even a short one can have an immediate and lasting effect in reducing your mental and physiological stress response.    A quick high intensity workout - just three 20 second sprints with one – four minutes of active recovery – is all it takes!   Remember something is always better than nothing when it comes to working out.

Get your Sleep!   Easier said than done, but focusing on when you eat and when you go to bed and wake up can keep your body in a good rhythm.   A simple way to do this is to get up and go to bed at the same time every single day regardless of the day of the week – do NOT change your schedule on weekends. 

Then try to keep your food and beverage intake (except for water) in a 12-hour window so that you are NOT eating or drinking anything (except for water) for 12 hours.   For example, if you wake up at 6am and drink a cup of coffee at 7am (the clock has started at 7am).   That means you want to take in your last food or beverage no later than 7pm.  If you know you are going to go out to parties try to take in your first food and non-water beverage later in the morning.   If you start at 8am – 9am this gives you until 8 or 9pm to finish all food and beverage intake.   By keeping your sleep/wake cycle consistent along with your eating and not-eating schedule you allow your body to recover better.

If you are going to go out to parties – start early and leave early or just start drinking water and nothing else once you hit the end of your 12-hour window.

Set an alcohol budget – and switch to water after you hit it.     Doing this along with scheduling your wake/sleep cycle and food intake cycle can prevent a lot of issues while allowing you to have a great time!

Do not overbook yourself or your family – plan on downtime and keep it simple.  Less is often more in life the holidays are no exception!

How to Enjoy Alcohol and Minimize Weight Gain During the Holidays!

 

The holidays are a time of celebration, and assuming you do NOT have a problem with alcohol and can drink responsibly, it is okay to imbibe!    The key to not getting fat from alcohol is to understand the calorie and carb content of alcoholic beverages and plan your intake ahead of time in terms of exactly what you chose to drink and how much you have.   

All alcoholic beverages tend to drive insulin production so they are a big no, no for diabetics and other people taking certain medications.   ALWAYS check for drug and alcohol interactions before drinking any alcoholic beverage.

It is also important to understand that in addition to the alcohol content itself alcoholic beverages are often full of sugar which further drives insulin and fat production.  The good news is that there ARE alcoholic beverages that are much lower in sugar/carb and calories.

 Champagne

One of the best deals for a low carb holiday beverage is champagne!   Champagnes have the lowest carb and calorie content of any wine so are a great choice – particularly dryer champagnes.   A 4-ounce serving contains just 1.6 grams of carb and only 84 calories making Champagne the best choice for holiday cheer!

Common White Wines

After Champagnes the next best choice is white wines (NOT including ANY dessert wines!)

Per 5 Ounce Serving Size:

Chardonnay -   120 calories and 3.43 grams of carb

Sauvignon Blanc – 120 calories and 3 grams of carb

Reisling – 120 calories and 5.54 grams of carb

Pinot Grigio – 122 calories and 3 grams of carb

Common Red Wines

Merlot – 118 calories and 4 grams of carb

Cabernet Sauvignon – 130 calories and 3.82 grams of carb

Burgundy – 122 calories and 5.46 grams of carb

Pinot Noir – 116 calories and 4 grams of carb

Shiraz – 116 calories and 3.79 grams of carb

 Low Carb Beers

 Bud Select 55 – 55 calories with only 1.9 grams of carb

Miller64 – 64 calories with 2.4 grams of carb

Michelob Ultra – 95 calories with 2.62 grams of carb

Becks Premier Light – 64 Calories with 3.2 grams of carb

Miller Light – 96 calories with 3.2 grams of carb

Amstel Light – 95 calories with 5 grams of carb

Coors Light – 102 calories with 5 grams of carb

Bud Light – 110 calories with 6.6 grams of carb

Mixed Drinks

Liquor such as gin, vodka, scotch and rum, but are full of calories and to some extent act as a “super” carb driving insulin and hunger.    That being said they do not contain any carb whatsoever so as long as you mix them with no sugar/calorie mixers you can keep your carb and calorie intake somewhat under control.

One of the best choices is Vodka and Soda Water with Lime or Lemon coming in with zero carbs and about 100 calories!   Other examples are whiskey and diet coke, Seagram's 7 and Diet 7-up, Rum and diet cola, or Spiced Rum and Diet Ginger Ale.

 What to avoid!

Watch those mixers when it comes to mixed drinks – most standard mixers such as all sodas, fruit juices, and tonic are full of sugar unless you use the diet versions.    All your Caribbean and Tropical drinks such as Pina Coladas, Daiquiris, Mai Tai’s, and Margaritas, etc. are chock full of sugar and calories.

Set a Budget for Your Intake!

Set a budget on your intake of alcoholic beverages and actually keep track as you drink them making a point of knowing how much you have had each hour.     Remember each beer, glass of wine, and mixed drink takes one hour to process for the average male (and longer for females) so anything above 1 per hour is getting you inebriated at some level.  

In addition to budgeting your intake drink a glass of non-alcoholic, no calorie beverage such as water or club soda for each drink/beer/glass of wine you have to slow yourself down and stay hydrated.

 If you want to catch a buzz drink your limit and switch to all non-alcoholic beverages for 2 – 4 hours before driving.     

Even better – get a designated driver or use Uber or Lyft for travel to and from Holiday Parties!

Proven Methods to Avoid Holiday Weight Gain!

 

As we head into the holidays most Americans will gain between 8 and 12lbs between Halloween and New Year’s Day.  However, there are ways to avoid this weight gain!

Here are some key tips:

Eat before you drink and celebrate and before holiday parties.     Going into a holiday party on empty and hungry is a sure-fire way to overeat.   Alcohol intake boosts appetite to begin with and if you start out without anything in the tank it just gets worse!    This does not mean overeating – eat a sensible meal about 2 hours before you go to the party.

Try to choose higher protein foods first because protein helps with satiety (feeling satisfied and not hungry).

Fill up on Fiber Rich Foods – which also help with satiety and help create a feeling of fullness when consumed with water.  Focus on the raw veggies and yes you can dip them in some dip that has some fat because together fiber and fat can really assist in managing hunger along with protein.

Eat some fat – that’s right eat some fat!   Fats also are key for satiety.   That being said a little goes a long way so watch how much!

Bring your own food to a party.   Rather than having only high calorie, high sugar and high fat foods bring something you enjoy that is also healthy along with you!

Eat slowly and chew your food thoroughly – seems simple and it is.   It is also VERY effective for limiting food intake!

Use smaller plates, bowls and glasses – all of which help to slow down food and beverage intake and make you more conscious of how much you are consuming!

Try to Minimize Sugar and Starch Intake – both sugar and starch wind up as glucose (blood sugar) and high intakes drive insulin which results in rebound hunger.    High sugar and starch intake drive hunger – particularly when drinking alcohol because alcohol acts like a super sugar and also drives insulin response.

Pause before getting seconds – as with slower eating and deliberately chewing food this can give your body time to realize it is no longer really hungry.

If you are doing the entertaining have extra containers you are ready to give away so guests can leave with some of the extra food!

Try not to eat in front of the T.V. which distracts you from how you feel and results in mindless eating!

Consider planning a cheat meal but have a plan for how much you are going to eat!   One meal can knock you off course but most of the holiday weight gain comes from completely giving up on healthy eating for many meals.   Planning one cheat meal every week and planning on eating a set amount of the foods you may be craving can work for many people rather than mindlessly eating.    If you plan your meal including your portions of alcohol, sweets, fat and sugar you can limit the damage and still have a great time!

Drink Water.   Often quoted and still true water is the best beverage and avoiding sugar laden drinks in favor of still or sparkling water can make a big difference in minimizing holiday weight gain.

Workout!   Working out improves mental outlook and burns some calories while reducing stress levels!   When we are stressed we overeat!   Just 10 minutes a day can make a big difference!

Get Your Sleep.   Lack of sleep is terrible for your health and particularly bad for driving appetite and overeating.   Lack of sleep causes hunger and excessive eating because the normal feedback mechanisms that tell you that you are full do not work properly when you are tired.   Basically, a tired brain tells you to eat to feel better and it is VERY hard to resist these urges when tired!

Mastering the Kettlebell Swing

Kettlebells are all the rage in fitness, and when used properly they are fantastic tool!   However not everyone needs or should do all the exercises possible with a kettlebell and like all things a mastery of the basics is the necessary foundation for advancement.     For the kettlebell that foundation is all about mastering the Kettlebell Swing.

The swing is a hip hinge movement NOT a squat!    Most people do not know the difference which is the first challenge.    The following shows an unloaded hip hinge using a dowel (can use a broomstick or anything light) to keep the spine in perfect alignment which is key!

Start by doing hip hinges holding a rod held at hips and head to groove hip hinge pattern – you should feel it in hamstrings (back of your leg) and butt! Also notice how the knees do NOT move forward over the toes showing that all the movement is occurring at the hip joint.  Do NOT progress until you are reps like this correctly and have fully grooved the movement pattern.

                                   

Next drop the rod and pick up the kettlebell holding it to your chest and repeat the hip hinge – if you feel it in your back you are doing something wrong!    See the picture below:

To insure you really feel the proper mechanics put toes/ball of foot up on thin board which forces weight into heels and repeat movement – you should really feel it now in hamstrings and glutes and be hinging NOT squatting!  This should really help to lock in the right technique.    See picture below:

Then progress to kettlebell deadlift – stand over kettlebell with bell between heels – hip hinge (do NOT squat) to grip kettlebell handle with arms straight and shoulder retracted.  Stand-up squeezing glutes and drive hips forward but do not hyperextend.   Repeat until they have this movement grooved.    See picture below:

Once you have mastered the deadlift you are ready to do swings!  Start with kettlebell on the floor in position like you are going to hike a football then  hip hinge with back flat, hips back knees NOT flexed forward with hands holding top of kettlebell handle in hook grip and head in neutral position.  Head neutral shoulder back and down with lats tight like the picture below.

“Hike” kettlebell back between legs bracing core so that kettlebell is ABOVE the knees! Should brace core as kettlebell hits bottom position and drawn in belly button slightly.

Then extend the hips – arms DO NOT lift kettlebell – they go up from the hip snap – keep shoulders down and retracted and lats tight – bell should not rise above shoulders.

Let kettlebell fall back and as it reaches the hips hinge the hips back again.

At end of swing replace bell in front of body in hike position THEN relax body and release bell – VERY important to keep hinge position and brace until bell is back in starting position.   To see a great video on this progression click here:  https://www.youtube.com/watch?v=GYHbu2LRqD0 This video made by Mike Boyle is one of the best there is to teach a kettlebell swing progression.

Once you have mastered the swing movement begin to link your breathing with the movement:  Inhale as you swing down and exhale sharply at top of swing.     Remember to brace you core as you hit the bottom of the swing.    Recommended starting weights are about 36lbs for men and 25 pounds for woman or if you have access to kettlebells marked in kilograms use 12 for woman and 16 for men.   Then slowly progress.

Once you have the movement do big sets of 20 – 40 reps and build to the point where you can complete 200 – 300 repetition in a workout 2 – 3 days per week.      When you get here you and everyone around you will start to notice a difference!

The Benefits of Theragun Percussive Therapy!

Percussive therapy has actually been around for a long time, but it was reinvented thanks to the invention of the Theragun.   Most of us have seen or experienced a massage where a therapist delivers rapid taps to the body and know how good this can feel.

Theragun is the world’s first handheld Percussive Therapy Device.  Percussive Therapy can be defined as the rapid and repetitive application of pressure perpendicular to the body.    This percussive stimulus produces tissue pressure and vibration.  The stimulation distracts the brain from pain while delivering deep and effective treatment every time you use it.

The amplitude and frequency with which the Theragun comes on and off the body keeps the brain from acclimating to the stimulus so it keeps working over time.  Amplitude is how far the head of the Theragun moves with each revolution and frequency is how many times per second a revolution is completed.   Amplitude and frequency combined with how much pressure the user or therapist applies determines the level of tissue vibration, pressure and percussive stimulus.

Theragun Percussive Therapy is massage reinvented.   Theragun percussive therapy devices are calibrated with a 16mm amplitude and 40 times per second frequency to reach deep into muscles and stimulate heat and blood flow - helping to bring oxygen in and flush waste products out - improving the health and function of your muscles.  Theragun devices reach 60% deeper into muscle than the typical massage gun.  This means greater therapeutic benefits!

Another great feature of Theragun products is their triangular handles which allow a person to self-administer a customized level of percussive stimulus to almost any area of their body without the need for another person!

Proven benefits of Percussive Therapy include:

Decreased soreness and stiffness

Increased blood flow

Maximizes warm-up and recovery

Decreased Lactic Acid

Enhanced recovery between work sets and intervals allowing a better workout

Ideally Theragun should be used before, during and after your workout.    To learn more about Percussive Therapy and Theragun see a Workout Anytime Coach!    To get a sense of how the Theragun works check out this short video:    https://youtu.be/TCn0dtnhknM

 

How Much Exercise Does It Take to Burn Off Halloween Candy?

 

In the big picture of weight loss it is not what we do on the occasional holiday that really determines our weight - it is the week in week out eating and drinking habits that determine our weight.  That being said if you are not careful you can eat/drink a ton of calories in one day which then turns into weeks of too many calories during the holidays starting with Halloween.

The key is to plan and know what you are eating!   Candy can be confusing because of all the different snack sizes that are so prevalent during Halloween.   It is very easy to assume because you are eating snack size candy that it is not that bad, and this is true if you are not eating many pieces!    Before you eat candy see how many calories you are eating – it takes less than a minute to google calorie, sugar, and fat content for just about any common Halloween Candy.

Here are some examples:

Nestle’s Crunch Bar (60 calories) - 6 minutes of brisk aerobic exercise to burn off!

Kit Kat Bar (70 calories) - 8 minutes of brisk aerobic exercise to burn off!

4 Snickers Mini Bar (170 calories) - 18 minutes of high intensity exercise to burn off!

Full Size Twix Bar (80 calories) - 6 minutes of continuous kettlebell swings to burn off!

4.2 Oz Candy Corn (450 calories) - 4 – 5 miles of walking to burn off!

2 Peanut Butter Cups (210 Calories) - 2 miles of running to burn off!

Eating a little candy is no big deal, BUT if you are not watching how many pieces/containers you eat you can quickly rack up a ton of calories that would take more than an hour of vigorous exercise to burn off!

Plan your candy intake and know what you are going to eat and enjoy it!   The other key is have candy after a meal so you are not really hungry – candy and hunger make for a really bad combination!