IThe American College of Sports Medicine recommends that adults exercise for at least 150 minutes per week to maintain good health. A recent study compared systolic blood pressure from men and women who worked out for 30 minutes to those who did 10 minute bouts over the day. Both groups had lowered their blood pressure, yet the three 10 minute group lowered blood pressure for a full 24-hours.
For those time crunchers, sprinting intervals have the same benefits of jogging for 30 minutes. In addition, reports show that sprinting does not increase the chance of injury compared to long distance running.
Strength training has been used to help prevent osteoporosis and increase metabolism by triggering muscle growth. It has also been concluded that men who regularly life weights may reduce their risk of developing type 2 diabetes (Internal Medicine doi:10.1001/archinternmed.2012.3138). This is good news for those who can't stay with a cardiovascular regiment or are new to working out.
So taking 10 minutes, three times a day does make a difference. You can even make it simple or set up a challenge with a friend. Do one minute bouts of each exercise with 30 second rest in between : squats, lunges, pushups, supermans and hip bridges. Highest reps earns a point. Than finish off with full body burpees.
You can also use workouts to modify behavior. Have a new year resolution? How about cutting smoking. Each time you want to light up, give me 25 pushups before you do. Or did you swear? give me 25!
Setting realistic goals is an essential part of losing weight. Goals help you know what you want from your weight loss journey, where you are going, and what you are willing to do to get there.
Goal setting is accomplished through these three steps:
- First, create a mental picture of where you are now, and where you want to be. Use photographs of yourself, both at your current weight, and at your ideal weight. Make this very concrete.
- Second, write down your goals to add clarity and dimension.
- The third step is to take action towards the achievement of your goals.
Setting SMART GOALS
Setting specific, measurable, achievable, realistic and time driven (SMART) goals from the beginning of your Program is essential to your success. Here is what we mean by SMART goals:
Goals should be straightforward and emphasize what you want to happen. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2 lbs per week or take off 2 inches on your waistline, or to walk 5 miles at a challenging pace.
If you can't measure it, you won’t be able to manage it. For weight loss or inch loss you can measure it by the numbers on a scale or tape measure, or even a change in clothing size.
Your goal should stretch you slightly but just enough to feel like you can accomplish it with a real commitment. For example, if you set a goal to lose 20 lbs in one week, we know that isn’t achievable, but setting a goal to lose 1 – 2 lbs per week is.
Realistic doesn’t mean “easy.” Realistic, in this case, means "do-able." A goal of never again eating sweets, cakes, and chocolate may not be realistic for someone who really enjoys these foods. But, it may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item.
Setting a timeline for reaching your goal (i.e. in a week or over 12 weeks) will provide an end point and a clear target to work towards. If you don't set a time, the commitment will be too vague and lack a sense of urgency. Setting a clear timeline will help you to start taking action right away.
So get a SMART start on your Cinch transformation, and set goals that will help you to make a difference for your health and your life, through safe and healthy weight loss. And remember, Shaklee is there to support you every step of the way!
What motivates you? What is your new year resolution? Did you want to pick up yoga or drop those last few 10 lbs? Get off medications? What are your dreams and desires?
Each year I refresh my Dream Board. If you don't have one, start one. Clip pictures and words from magazines and media that inspire you. Make it pop! Place it where you'll see it everyday.
I've learned over the years that I do better with positive images. Plus, to many different goals can make it too complicated. One goal is comprised of many small specific steps and those steps can fill a board real fast.
Here is mine: Better health through better training
Small steps: Add more martial art hours, take up yoga, firm up by cinching my diet, workout consistently, take up running
Pictures: Yoga, Jiujitsu, a lady doing kali, women rifleman, Total Fit Workout, runner in autumn, my measurements
Words: Jeet Kune Do, Live to train, Firm Up, Take Charge of your future, thrive in your career
Staying with one goal makes it more rewarding for the end of the year where you find that you may not have completed the goal but have accomplished a few of your steps towards your goal.
Do you have a dinner table? Do you eat there? Or do enjoy dinner and a movie in your living room. This act could be derailing your weight loss or adding on the pounds through the years. An issue that we face is multitasking while we eat. We should be fully aware of what is on our plate (and how it got there), moving into your spoon, into your mouth and flooding your taste buds with succulent nutrition. If those words don’t describe your eating habits than you need some change. Even I catch myself on the computer with snacks close by. I pause, nibble, type, pause and nibble, before I know it I’m through one of my favorite snacks and didn’t enjoy the treasure.
Here are 5 steps to being an aware eater:
- If you have a dinner table, use it.
- Turn off all distractions.
- Look at your food and visualize eating it. A study showed that people who visualized eating chocolate candies ate less than those who did not.
- Take small enough bits. No one likes open mouth eaters and your shirt will stay cleaner.
- Chew your food so your body won’t be spending energy in your gut when needed for other activities
Enjoying a meal does not take a lot of time out of your day. So pause, breath, eat and enjoy.
Time and time again I run into athletes and professional trainers who are horrified to even think about using soy in their diets. By believing the myth about soy being harmful, they are missing out on optimal health and benefits they could be providing to their clients. Why be afraid of a food consumed for centries by men and women in Asia? To sum up the confusion, a few studies have shown to harm mice whild hundreds of human studies show to imporve health and prevent cancer. So why are so many on the wrong side of the fence? Well, it's because of bloggers like me. Maybe not exactly like me:). You can find anything on the internet, even one study regurgitated a hundred times by a hundred times by a hundred bloggers whos swear by it to be the truth. That's why I take pride in referencing my findings from legit medical journals and take in consideratioon that studies are only valid if they can be reproduced with the same results.
There are several myths about soy. Today I want to address the biggest myth I run into. Men believing that they will be feminized by the estrogen properties of soy inflavones. Soy produces a naturally occurring plant estrogen called phytoestrogen that is very much different from the hormone estrogen. There are two reports published in describing feminizing effects of soy in two individuals. They consumed an excess amount ranging from 14-20 servings a day (1, 2). Excessive intake of nearly anything usually has a negative affect on health. In contrast to those reports, a comprehnsive anyalysis of 30 people found that neither soy foods or isoflavones affect levels of testosterone (3). More comforting is a recent study that found no effect on estrogen levels in men who consumed soy (4).
Here is a list of other FACTS about soy:
- Soy isoflavones do not interfere with thyroid function in humans
- Not every soybean or soy product is created equal
- Soy does not interfere with child or infant development and growth
- Soy is a source of iron
- Fermented and unfermented soy foods both contribute to healthy diets
- Eating 4 servings a day equaling 25 grams of protien is a good standard
- A modest 1 to 1.5 serving a day is associated with 25-50% reduction in breast cancer risk
- A modest 2 servings a day is associated with 30-50% reduction in prostate cancer risk
- Adding soy to your diet may decrease LDL (bad) cholesterol
- Soy in skin care products can imporve the health and appearance of skin
Soybeans are a legume with a much higher protein and fat and lower in carboyhdrates than other beans. The fat found in soybeans the heart-healthy fats, omega-6 and omega-3 fatty acids. The carbohydrates in soy are primarily simple sugars placing it low on the glycemic index. The simple sugar also acts as a prebiotic stimulating the growth of healthy bacteria in the colon. Plus, a great source of Vitamin B, potassium, iron and sometimes calcium. Although soybeans contain compounds that interefere with protein digestion, the normal processes to harvest and produce soy products deactivates digestive inhibitors. As a result soy is easily digested with a +90% digestion giving it an amino acid profile greater than protein from animals. A benefit any athlete should not pass.
1. Martinez J, Lewis JE. An unusual case of gynecomastia associated with soy product consumption. Ednocr Pract. 2008, 14, 415-8
2. Siepmann T, Roofeh J, Kiefer FW, Edelson DG. Hypogonadism and erectile dysfunction with soy product consumption. Nutrition. 2011
3. Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Mesina MJ. Clinical studies show no effects of soy protein or isoflavones on reproduction hormones in men: results of a meta-anaylsis. Fertil Steril. 2010, 94, 997-1007
4. Messina M. Soybean isoflavone exposure does not have femizing effects on men: a critical examination of the clinical evidence. Fertil. Steril. 2010, 93, 2095-104
The body is a resilient thing. Evolution has bestowed our bodies mechanisms to protect fat deposits. Unfortunately, this has impacted the effects of liposuction leaving it a failed solution to fat loss. A recent study that can be found at Physician's First Watch has proven that fat returns to the body after one year of the procedure. Surprisingly, it does not return to the treated area but other parts of the body. It is suggested that the underlying fiber matrix is damaged from surgery leaving fat deposits to establish elsewhere.
As a personal traininer, this is encoraging. It helps educate clients through the fog of easy fixes that just don't work. Here is proof that mother nature can't be fooled. The idea of people taking the risk of surgery to look better concerns me. It doesn't solve the problem just puts a bandage (or stitches) on the symptom. This may also give light on the subject of why there are no target fat loss exercises.
My conclusion is hard work, eating right and proper rest is still the top competitor to fighting fat.
If you're like most Americans, you use an average of nine products, containing about 126 unique ingredients, every day. And each of these products contains an array of chemicals and fragrances, most of them synthetic petrochemicals and many of them potentially toxic. The FDA loosely regulates chemicals placed in every day products. In fact, the FDA does not deem a chemical harmful until harm is done. Plus, if harmful the only requirement is that it's labeled, not restricted. It follows the rules of not guilty until proven harmful leaving us and our children as the largest chemical experiment on the plant. Educate yourself on what you bring into your home by reading labels and finding out the side effects at the Household Product Database.
The chemicals that most greatly affect weightloss are referred to as hormone-disrupting chemicals. The most commonly known is BPA (bisphenol A) found in the lining of canned foods and food storage containers. I has been addressed in the news lately, BPA leaking into your drinks when you leave bottled water in your car. These chemicals mimic estrogen, changing how your endocrine system works including stressing the thyroid, messing with hormone function. In addition, the body tries to protect itself from chemicals. The liver is the primary cleaning machine. But, the body knows the liver has it's limits so chemicals are also stored in fat deposits. The body is safe until we start loosing weight, releasing those chemicals back into the circulatory system.
The best way to deal with these weightloss inhibitors is to avoid them in the first place. You can deplete your chemical tank today.
- Find green, toxic free personal care and household products (Shaklee)
- Buy organic clothes and materials, even carpet and bedding, if possible
- Eat fresh, organic foods to reduce exposure and to consume antioxidants
- Stop drinking bottled water and use BPA free containers (KleanKanteen.com)
- Use common sense
You can easily reduce your current chemical content by following these rules. Drink plenty of water to keep your system fit, flushing nasty chemicals from your body.
Recommended reading: Green Goes with Everything - simple steps to a healthier life and a cleaner planet by Sloan Barnett