Top 5 for your heart!
The long winter season in Wisconsin is usually only made better by extended playoff runs by the Packers. Let’s face it folks when there is 2 feet of snow on the ground, ice patches on the roads and the dreaded “get up and go to work in the dark and come home in the dark” we tend to get a little down. Most of this is due to the fact that we are experiencing some deficiency in vitamin D. Now I am not a doctor, I don’t play one on TV and I did not sleep at a Holiday Inn Express lats night, but I have been diagnosed with what they call the “winter blues”. To be blunt- It really used to suck. Used to..
More Than Half the World's Population Gets Insufficient Vitamin D
This is quote from a trusted source: "There is a wide consensus among scientists that the relative daily intake of vitamin D should be increased to 2,000 to 4,000 IU for most adults.""A 2000 IU daily intake can be achieved by a combination of sunshine, food, supplements, and possibly even limited tanning exposure."
I’m not going to recommend anything other than to ask your doctor. For me personally, I won’t really say how much I take but it is significant. Vitamin D is a fat soluble vitamin so you store it. Not like most of the others which just make for pretty colors. (You know what I’m talking about) I as well as those close to me have seen the dramatic effect on my mood and energy level.
This is the main reason I wrote this anyways. Yesterday I left my day job at about 5:10 and when going outside I noticed I was still light out. I looked to the west and saw that the sun was still above the horizon. This had significance. The days are now visibly longer and the sun is still there when I leave the confines of the building I work in. The sun just makes me feel good. (Even if it was “zero” degrees)It is warming and ups your mood just in general. As an added benefit, it is the number one most organic way to get vitamin D as well.
So if you have a chance to get outside in the coming weeks do it and enjoy it.
Reap the health benefits of natural light and being outside.
Make it a good day!
I have doing a bunch of research lately on the effects of interval training. In fact during my journey, my trainer used this technique (cause she’s way smart) to get me to break through the dreaded “plateau.” So I have been experimenting with the “Tabata” protocol. I have been using it with a series of exercises with 2 minute rest periods between. It seems to be well timed for a class structure and I am considering offering it as a class. However before I get there I want to run a focus group. I want to challenge everyone to run the 8 exercise “Tabata” for 2 weeks and compare results. Let’s look at a couple of things.
Exercise structure. We will need to substitute a couple of things in and out, but I would like to keep the staples. A cardio at the beginning and one at the end. i.e. Bike, Treadmill, Elliptical. I have a good mix of exercises all ready and a pacing structure. Let me know if you want more.
Every day is a must for this to be an experiment.
If you’re on a weight loss mission. (Plateau) Do we have positive results?
Endurance- Is your endurance improved after the 2 weeks?
Speed-Are you quicker? You'll know, trust me.
8 exercises (Tabata Protocol-20 seconds full throttle,10 seconds rest, 8 times=4minutes) with 2 minutes rest in between exercises. With exercise instructions before hand and warm up, cool down and stretch, we are looking at about 50 minutes.
This could easily be a great routine for someone who is “time compressed”. Let’s keep it simple and use those key ingredients as our variables. Research has shown that the recovery portion of the interval is the important phase. This is because our heart rates come down proportionally faster than going up. There by increasing heart strength, stroke volume and VO2 max.
Are you up for it????
As witnessed last night there is no “I” in team. After a tumultuous season filled with injuries and adversity the World Champion Green Bay Packers seemed to defy all the odds and win their 13th NFL title. A common theme was noticed throughout the entire season by me: “the ability of the individual to draw energy and belief off of one another to form a team”. Energy + Belief = Hope. And without hope all is lost. This principle applies to almost everything we do even as individuals. Without a support group or “team” to draw your energy or your beliefs from, you will eventually run out of gas and lose hope. If your goal is to lose fifty pounds, bench press 315#, run a marathon or fit into a certain piece of clothing, find your support team and share your goals and dreams with them.
- Team-build with them to form a bond.
- Workout with them.
- Have fun with them.
- Draw energy off each other.
- Create new life-long friendships with them.
- Let them help you achieve their goals and yours as well.
Together we can achieve more than we can alone.
I am training clients right now in beginning of a weight loss contest. Some of them have expressed concern with the impending “Superbowl”, and all that goes along with it. We live in a small community just outside of Milwaukee and the culture in Wisconsin is probably very similar to most states in that we tend to want to get together with friends and family and indulge. The only thing that probably sets this area apart is the there is a Tavern/Bar on “Every"corner. If I step back a bit and think like my clients, I realize that they are thinking short term here. So if that is the case I need to keep teaching them. This is a marathon not a sprint and my goal is to educate and change the habits that form the lifestyle. The lifestyle is a combination of habits developed over time and packaged into an unconscious thought pattern of good choices. After time, making the choice is easily made with no guilt or fear of repercussions. It just is. This is what I call the “living stage”. The point when you finally get in your journey and all that goes that you drop the guilt and say to yourself that “this is OK”. “This is living”. You can’t beat yourself up over one day, one hour, one football game. You need to be able to manage to have fun. Part of having fun is a little self-indulgence. Having fun is healthy. Worrying about if “I should” or if “I shouldn’t” is not. It builds anxiety, and that will definitely not help if you are trying to lose weight. Being anxious over food and choices is part of the process. We need to move past this at some point though and come to peace with ourselves. So if you need me to say OK. Here it is. It’s OK. It’s part of living and its part of being realistic. Being realistic in your weight loss goal is paramount to your success. So cheer them on and have some chips and a beer. It’s all good,,,, you’re in the “living stage.”
PS: The Bears Still Suck!
Why Am I Not Losing Weight?
As a trainer who’s personally struggled with this for most of my life, I have some insight and it usually boils down to 1 of 3 things. First of all, you need to be honest with yourself and ask these questions. By being honest and you need to be brutally honest, you will be able to figure it out. The questions are:
- Am I writing down EVERYTHING I eat and drink? If you are writing it down, what is your method for portion control? 4 bucks at Wal-Mart for a food scale can make a HUGE difference in this area. 95% of people who write down and estimate the portion size are under-estimating by 25%. I know, "I was told there would be no math".You also have to remember that the portion sizes are usually specified in the raw state not the cooked. This will bring it down even further. The key here is to be completely truthful with yourself about what you put in.
- Am I eating clean? What is clean? Clean is unprocessed and fresh. If it comes in a box, bag or can, chances are that you’re really almost better off eating the container it came in. It probably has less ingredients and is safer. Shop from the outside of the store towards the inside of the store. The more vibrant the colors of the food the better they will be for you. Purple, green, orange, green, yellow, blue, red, these should not be the colors of your containers but of the foods themselves.
- When I exercise, what is my intensity? Am I really, really sweating? Am I really, really at a 10 on the RPE scale? (Rate of Perceived Exertion) This is the mental part. Right here, another gut check. Be honest with yourself. Our bodies are amazing machines that can adapt very easily to our routines. You need to change it up and challenge yourself. Get out of your comfort zone. Jump higher, run faster, all out in short intervals, try a different exercise, try to beat your time on the last workout you did that you thought was tough. Work against the clock and strive to be better every time. Sometimes it will happen and sometimes it will not. However over a short amount of time you will see improvements and endurance.
You can all do this and if it isn’t happening as fast as you want stay the course. Weight loss is a marathon and not a sprint. Do not get discouraged. Consistency is king! Keep it up and it will happen!