Traveling for a triathlon: The Basics

 

 

If you’re itching to “get away,” but want to keep your vacation as active as your home life, consider a racing vacation.  Finishing a race in a favorite vacation spot can add a real sense of accomplishment to your trip.  When you’re traveling for a race, however, you have an extra level of planning over and above your usual vacation routine.

 

When you’re planning your vacation, you’ll have to choose whether to travel to a particular desired race or find your destination and start looking for a local race.  Triathlon publications and sites for training are great resources for finding races all over the world.  You can also talk to fellow triathletes to hunt down that perfect race and vacation spot.

 

It’s vital to register as soon as possible for the race in which you want to participate.  You don’t want to make travel plans and then discover that the race spots are full or you don’t meet the qualifications to race.

 

Races often have agreements with local hotels to provide special rates for athletes traveling to the competition.  There is a healthy network of hostels in many major cities throughout the world if you’re traveling “on the cheap.”  Check reviews to find the cleanest and best hostels – since they’re run independently, the quality does vary from place to place.

 

Be sure to give yourself plenty of time to acclimate before your race.  You don’t want jet lag to drag down your performance.  If possible, give yourself at least 24 hours before the race start to get rested and ready.  Light exercise and sunlight help the body recover from jet lag.

 

When packing, use a triathlon checklist, and use a separate bag specifically for race gear.  You don’t want to forget anything, since you won’t be familiar with the shops in the local race area.  Arriving prepared ensures a stress-free time before the race.

 

If you’re bringing your bike with you, be sure to pack it according to airline guidelines.  You don’t want bike damage before the race.  Hard-shelled cases are the best bet for your trip, and you might even be able to rent one at your local bike shop.

 

Stay hydrated while you travel.  Air travel is dehydrating to the body, so being mindful of this will help you as prepare for your race.  Avoid alcohol and caffeine, and don’t eat airline foods with a high salt content.

 

Above all, relax and have fun!  And be careful, traveling for triathlons may just turn into a habit.

“Superfoods” to add to your diet

Adding a “superfood” or two to your diet is guaranteed to ramp up your nutrition!  These vegetables and fruits don’t earn the moniker “super” for nothing.  They’re so named because they pack twice the nutrition of other fruits and vegetables.  When you add a superfood to your diet, you’re supercharging your day.

 

KALE

You’ll find kale in the lettuce section of your grocery store, and if you haven’t tried it, now is the time to start.  Kale has dark green and dense leaves, and leaves foods like spinach in the dust when it comes to nutrition.  Packed with vitamins A and C, phytonutrients, carotene, lutein, zeaxanthin, and calcium, kale is the wunderkind of the dark, leafy greens.  Jam-packed with anti-oxidants, kale is a fantastic addition to your dinner plate.

 

Kale is great in smoothies, and much like spinach, can be thrown into virtually any fruit combination.  Blend it with bananas and strawberries for a morning pick-me-up.

 

Work kale into your lettuce salad, for an extra burst of nutrition.  As you become more accustomed to the flavor, you can gradually replace traditional iceberg lettuce with this superfood.

 

You might even try cooking roughly torn kale into stews – Italian sausage, mushrooms, and kale make a fantastic and very flavorful stew.

 

QUINOA

 

If you’re saying, “Huh?  What’s that?!” then you’re not alone.  The popularity of this ancient food has exploded in recent years, trending upward alongside the increasing popularity of gluten-free diets.

 

Quinoa is delicious, with a nutty flavor that recalls popular grains.  Quinoa is really a seed, and originates in the Andes Mountains.  It’s considered a “superfood” because it is not only considered a whole grain, but it also has the amino acid profile of a protein.  It packs a big nutritional punch, with minerals aplenty, including calcium, phosphorus, potassium, copper, zinc, magnesium, and iron.

 

Quinoa cooks up like rice, with a 2-1 ratio of water to quinoa.  Cook it with a meat or vegetable stock to add extra flavor, and combine it with your favorite steamed veggies for a delectable whole food treat.  In fact, you can use quinoa in pretty much any scenario when you might normally reach for rice.  Quinoa outpaces rice in every way when it comes to nutritional value.

 

Quinoa is very versatile, and you can eat it for breakfast in place of oatmeal.  Traditional oatmeal accompaniments like honey, nuts, or fruit all taste delicious in quinoa.

 

 

Finding a workout partner can improve your motivation

A workout partner is a great way to get and stay motivated.  Time and again researchers have found that exercising with a partner is the best way to improve your weight-loss results.  This underscores how important motivation is to the weight loss and fitness process.  Accepting that you might need a workout partner is the easy part; it’s finding a willing partner that is the trickier prospect.  Here are some ways to find an exercise partner.

 

FIND A PARTNER ONLINE

If you can find a date online, you can surely find a workout partner online.  There are a lot of great sites to facilitate new relationships.  One to check out is Meetup.com, a site that serves as a clearinghouse for all sorts of group meet-ups – not just fitness.  Meet-up features groups of all different kinds, from marathon training to boot camps in the park.  If you can’t find what you’re looking for, you can start a Meet-up of your own.

 

ZogSports is a regional sports club (New York, New Jersey, DC) where you can sign up for various intramural leagues and play soccer, kickball, football, and other sports.  Check around to see if your city has a similar offering.

 

Findanexercisepartner.com is yet another site that helps connect two willing exercise partners.

 

MINE YOUR WORKPLACE FOR POSSIBLE PARTNERS

If you work somewhere with others, there is surely someone there who shares your desire to get fit and stay fit.  Post a message in the break room, or post to your work message board that you’re seeking an exercise partner.  Lunchtime workouts are easier on the waistline than a business lunch!

 

BARGAIN SERVICES/COUPON SERVICES

With local “daily deal” sites popping up everywhere, there is bound to be a few options for you to try locally.  From yoga and Pilates sessions, to boot camps and dance lesson, there are deals out there to be had where you can meet and greet possible partners for future workouts.

 

TALK TO A PERSONAL TRAINER

If you use a personal trainer, you might find out if your trainer has any clients looking for a workout buddy.  The trainer may have some insight as to a good partner for you.  You can be assured that your trainer has some insight as to the other person’s exercise motivation and fitness level, so hopefully s/he can be of some help.

Having a workout partner can really keep you motivated and raring to go when it comes to staying fit.  Give one of these options a try, and discover the power of workout out with a partner!

Stretching benefits you need to know about

Stretching:  we all know we need to do it, but if you’re like I once was, you may only have a vague idea as to why. Most of us know that stretching helps with range of motion and prevents injury, but there is more to it than just that!

 

Stretching comes naturally; just see newborn babies stretching their arms and flexing their feet in a stretch.  From the moment we’re in the world, we’re working those muscles.

 

Stretching helps improve your health and fitness in several ways.  It is ideal for improving circulation, posture, and range of motion.  Additionally, stretching decreases your muscle tension, any joint stiffness you may have, and improves relaxation and general athletic performance.

 

You can get a good stretching regimen finished in about 10 minutes.  After the workout warm-up, it’s time for stretching.  If you’re trying to improve your flexibility, you can do the bulk of those exercises after your workout is complete.  Muscles are completely warmed up, and there is ample time for relaxation post-workout.

 

When you’re stretching, stay balanced.  If you stretch muscles on the left side of your body, spend equal time on the right.

 

Don’t “overstretch.”  Unless you’re an aspiring gymnast, there is little reason to push your flexibility to the point of pain or discomfort.  If you feel some tension, that’s fine, just don’t overdo it!

 

Avoid any bouncing motions when stretching.  Bouncing can cause you to go too far, and actually cause injury.
Breathe easy when you’re stretching.  It’s pretty easy to lose track and hold in your breath when leaning into a stretch.  Be mindful, and take deep, cleansing breaths.

 

Some basic stretches include the hamstring stretch, the standing quad stretch and the standing calf stretch.

 

If you want some specific stretches to try, there are many options from which to choose.  The local library should have some volumes dedicated to stretching, and you can order DVDs online as well.  Sites online also have stretching tutorials, as do video hosting sites such as vimeo and YouTube.

 

There are a host of reasons to incorporate a good stretching routine into your workout.  Injury prevention and improved range of motion are just a few of the benefits you’ll see from a good stretching regimen.  One of the best benefits of a good stretching routine is the piece of mind and relaxation associated with a calming stretching routine.

The Paleo Primer: All About Paleo Dieting

If you’ve even been in a used bookstore or thrift store and visited the book section, you can see a graveyard of popular diet books.  It seems that at any given time, somewhere on the bestseller list there will be a diet book selling the next “big thing” in weight loss.  If you follow diet trends, you’ve probably heard of the Paleo Diet, and might be wondering why so many people think it’s so great.

 

The Paleo diet is similar to low and no-carb diets, but there is to be no consumption of grains or gluten.  Central to the eating plan is lean proteins (meat, fish), fruits and vegetables in season, and nuts, seeds, and oils.

 

Those who promote the Paleo way of eating argue that it is beneficial for the body, and especially good for preventing diabetes and cardiovascular disease.  Paleo eaters contend that the general focus on reducing saturated fat in our diets is misguided, and that many of our health problems can be attributed to excessive carbohydrate consumption.

 

One research paper found that the Paleo diet reversed the symptoms of insulin resistant Type 2 diabetes in many patients, whereas the Mediterranean diet showed no symptom changes in participants.  This is not to say that the Mediterranean diet is an unhealthy way to eat, but it definitely says something interesting about the benefits of the Paleo diet.

 

Paleo eating can be modified to meet your needs, as long as you follow the basics of the diet.  Introducing grains, legumes, or gluten into your diet is definitely a no-go, but you can experiment with various fruits, vegetables, and proteins to find the right mix of foods for you.

 

Paleo dieters report a host of health benefits with the adoption of this eating plan.  Blood lipid number improvement, weight loss, fewer headaches and pains, better sleep, and improved autoimmunity are all reported benefits of Paleo eating.

 

Paleo dieting is ideal for athletes in training, with lean protein a part of every meal.  Healthy proteins such as lean beef, chicken, turkey, pork and seafood contain Branched Chain Amino Acids, which help in muscle recovery post-workout.  Adding a Paleo-friendly carbohydrate to your protein intake will aid in replenishing glycogen to the muscles.

 

The Paleo diet may be a good fit for you, and if it sounds intriguing, proponents encourage dedicating 30 days to a Paleo plan.  Within 30 days, you should be able to experience the many benefits of Paleo eating, and decide if it is right for you.

The brain is a muscle too!

With all the focus on the body, it’s easy to lose sight of keeping the brain healthy.  One of the things that researchers have learned about the brain is that it must be kept active over a lifetime to stay as sharp as possible.  If you’ve looking for new ways to stimulate your mind, there are plenty of things to try!

 

LEARN A NEW SKILL

 

One of the best ways to exercise your brain muscle is to challenge it with new things.  Learning a new skill is a fantastic way to give your brain a serious workout.

 

In your brain, there are millions of tiny neurons that make connections whenever you learn something new.  The more you repeat that activity, the more your brain becomes accustomed to it, and you gain the ability to go on autopilot, so to speak.  Think of when you learned to type on a keyboard, or how to ride a bike.  These are skills that you don’t have to think of step-by-step anymore, although at one time you most likely did.

 

If you don’t vary your activities, your brain doesn’t have an opportunity to forge new connections.  Combat this by taking up a musical instrument, painting, a new athletic skill, or even mental games like crossword puzzles.

 

EAT THE RIGHT FOODS

 

It almost goes without saying:  eat lots of fruits and vegetables to be sure you’re feeding your brain the nutrients it needs.  Be sure to eat lots of fish to get all your omega-3 fatty acids, and consider a multi-vitamin.

 

PICK UP THE CONTROLLER

 

That’s right; video games can be helpful to your brain health.  Choosing games that require quick thinking and problem solving really can give your mind a workout.  Even Halo requires strategic thinking.  Now, don’t go overboard, but don’t worry if you like to unwind with a little gameplay.

 

GET IN THE POOL

 

While all sports that get the body moving are valuable, running and swimming seem to be particularly stimulating to the brain.  When you’re planning your workout regimen, be sure to make time for these invigorating activities.

 

VISUALIZE YOUR WORLD

 

You may or may not be a visual learner at heart, but visualization can be great for good brain health.  You can improve spatial skills and reasoning by purposefully visualizing your ideas and your goals.  There is also evidence that this can help improve your memory as well.  Go ahead, close your eyes, and give it a try!

Boost your workout results in the pool

If your gym has a pool, you should be utilizing it as part of your workout.  A look at Michael Phelps or other elite swimmers should answer the question: can I get a good workout in the pool?

 

Swimming burns up to 750 calories per hour, so it’s very effective for fat burning and cardiovascular health.  A fully integrated swimming workout is remarkable for keeping in shape, and you may find that you may not even have to be as strict on your eating habits.

 

Each workout should take between 30 and 45 minutes, and you’ll want to be in the pool at least four times per week – preferably five, if you can swing it.

 

The stroke can vary according to your personal tastes.  Beginners might opt for the backstroke, and proceed onward to breaststroke, freestyle, or sidestroke.

 

For those just starting out, warm up either outside the pool and stretch out, or tread water for several minutes and get out of the pool to stretch.  Swim 10 lengths of the pool, taking 30 seconds between each lap.  Each week you can add 100 meters (or more, if you like) to start increasing your intensity.

 

As you grow more accustomed to your new workout, you can move on to something more challenging.  Start your workout with a 200-meter swim, after which you can stretch out.  Follow that with a 100-meter swim, and break up your workout with a set of push-ups and crunches.  Repeat for 10 sets.  Now THAT is a workout.

 

Professional trainers recommend starting your swimming workout after your weight lifting session, since your body will have already shifted into fat burning mode.

 

Swimming is a great workout.  It is low-impact, making it an ideal workout for those of any age, and particularly effective for those who suffer from chronic pain.

 

Swimming also has a mental health component.  It’s meditative in nature, because unlike other workout forms, you can’t listen to music or look at a magazine while doing it.  Concentrate on your strokes, think of a calming mantra, or just stay in the moment while you’re swimming, and you can experience the calming effects of regular meditation.

 

Hopefully, I’ve been able to convince you to add a swimming component to your overall workout regimen is worth considering.  While your workout plan probably isn’t complete with swimming alone, your workout without swimming is missing something pretty amazing.  Give it a try!

Feeling overstressed by urban life? Try these tips for de-stressing

There is something exciting about living in the city – a feeling that something is always happening and that you are somehow a part of it.  However, researchers are finding that while the urban lifestyle is stimulating, it can sometimes cause you to experience greater stress and anxiety than your counterparts in more rural locales.

 

If you’re feeling overwhelmed and overstressed, there are some great things you can do to slow it down and relax a bit.

 

QUIET THE NOISE

 

The boisterousness of the city has the potential to really send your cortisol levels to the brink.  Loud sirens, blaring horns, and other ambient city noise can overwhelm the senses, leading to a feeling of being “on the edge.”

 

You can counteract this natural response in several ways.  Some find that meditation is the way to go.  Meditation is as simple as sitting in a quiet room in repose, clearing your mind for as long as it feels necessary.  You can try adding relaxing white noise to focus, as well.

 

CALM YOUR COMMUTE

If you have a commute that causes you tension, then you could definitely be sacrificing some quality of life.  While you can’t easily change where you live or work, you can change how you choose to conduct your commute.

 

Consider public transportation if that is an option for you.  Public transportation may not be right for everyone, but for some, it just works.  Your employer may defray some of the costs of a bus pass, and you’ll be able to read, snooze, or listen to music during your ride.

 

If public transportation just isn’t an option, consider biking or walking for a some or all of your commute.

 

GO OUTSIDE

Some lives are so busy that it is hard to get outside for even a bit.  From home to gym to work, and back again, there is often little time leftover to commune with nature.  Research is clear on the fact that we benefit greatly from getting out into nature, even if it is a walk around the block.

 

Check around your neighborhood and your workplace to find out if there are any parks or other nature preserves where you can spend some time.  Getting some time “in the green”, so to speak, will help you de-stress and get some of yourself back from your crazy life.

Food myths: facts and fiction

Run across any questionable information on the Internet lately?  Yeah, me too.  If there is one thing you can’t trust outright, it’s health claims made by shady sources.  So many people are looking for the “right” answers on how to live a healthy lifestyle – and how to lose weight – that it isn’t surprising incorrect myths that SOUND reasonable start to gain acceptance.

 

YOU’LL LOSE WEIGHT BY DRINKING A LOT OF WATER

 

You’ve probably heard this one a lot.  Even popular weight loss programs encourage drinking 8 glasses of water each day to encourage the weight loss process.  The problem?  In and of itself, water is not going to shrink your waistline.  Researchers have found that water’s weight loss effect may be that it fills your stomach, causing you to eat less at your meal.

 

If you drink a 16-ounce glass of water before your meals, you’re statistically more likely to lose more weight than those who drink nothing prior to their meal.  That water itself does nothing to promote weight loss.

 

YOU’LL GET ACNE BY EATING GREASY FOODS

 

Acne is typically caused by hormones or poorly formulated skin care products.  It is not the case that eating French fries will cause a breakout.  It’s possible to get some of the grease on your fingers, which could cause a breakout if you touch your face excessively.  So, if you’re eating a greasy meal – and let’s face it, you need one every once in a while – be sure to wipe your hands.

 

CARROTS IMPROVE YOUR VISION

 

Carrots have a lot of vitamin A, which is one of the vitamins necessary for good eye health.  However, other foods have a lot of vitamin A as well, like spinach and sweet potatoes.  As long as you’re eating a balanced diet with rich sources of vitamin A, you should be giving your eyes the vitamins they need.

 

TOO MUCH SUGAR WILL CAUSE DIABETES

 

There is a nugget of truth to the claim that sugar causes diabetes, but only insofar as consuming too much sugar causes weight gain.  Being overweight significantly increases your risk of diabetes, so managing your weight by eating sensibly and cutting out frequent sugary drinks and snacks is a wise choice.

 

EATING AFTER DARK CAUSES WEIGHT GAIN

 

Eating too much any time of the day causes weight gain.  It’s not clear where the idea that you shouldn’t eat anything past a certain hour took hold, but as we’ve mentioned before on this site, eating past a certain hour doesn’t cause you to gain additional weight.  That is, unless you’re consuming more calories in your day than you should be in the first place.  Overeating at night is no different than overeating in the morning.  If you crave a snack at 11pm, go ahead, just make it one high in protein and low in sugar.

Increasing your mental toughness

Whether you’re working out at the gym or trying to get ahead at the office, mental toughness is something that you need to be truly successful.  Mental toughness isn’t learning how to bully or run roughshod over others to get what you want.  Mental toughness is learning how to come face-to-face with adversity and overcome it with class and panache.

 

There are several things you can do to increase your own mental toughness, and ensure greater success in all areas of your life.

 

EMPHASIZE RESILIANCE

 

One key aspect of mental toughness is a healthy level of confidence.  With a sense of confidence, you’re able to understand that perfection is not a destination.  Many experience a sense of failure when things do not work out as expected.  Those who learn the concept of resilience will be able to evaluate failures for what they are, and figure out ways to leverage experience into success.

 

STAY AHEAD OF THE PACK

 

Those who experience great success, on the field or in the boardroom are at risk of drifting into complacence.  Even when things are going well, it is vital to protect and extend your successes.

 

CHALLENGE YOUR MIND

 

Staying sharp and ahead of the rest requires that you constantly nourish your mind, and challenge yourself to push forward.  Overcoming fatigue and mental exhaustion to finish a project will improve confidence and stretch your limits.

 

CHANGE UP YOUR WORKOUT ROUTINE

 

Boredom is your enemy when it comes to physical fitness.  So much of a workout is simply showing up, so making sure that your routine is stimulating will ensure your commitment.  If you compete, try and bring the intensity of competition into your workout.

 

REFOCUS AFTER MISTAKES

 

Mental toughness means that when you’ve made mistakes, you can take those errors and learn from them.  The ability to regroup and make a new plan is absolutely vital if you’re to develop mental toughness.  The next time you face a personal mistake, focus on what you can learn, rather than what you’ve lost.

 

LEARN THE ZEN OF CALM

 

It’s not easy to be calm for some people.  Many may suffer from feelings of frustration and anger when failures arise, and have trouble turning these feelings in a positive direction.  Learning how to remain calm is a hallmark of mental toughness.  Maintaining calm is what will set you apart from the rest when difficult challenges arise.

Why a “bromance” is good for your health

Women frequently get together for drinks, dinner, and movie nights, whereas this is less common among men – especially straight men.  However, the tabloids and movie theaters are full of so-called “bromances” – strong, emotionally fulfilling friendships between two males.  While not all men are comfortable cultivating close friendships with their male acquaintances, it’s actually something that has real health benefits.

 

Social trends have swing in a more open direction in recent years, and men are becoming amenable to the idea of building close friendships with their male friends.  Though many aren’t absolutely comfortable expressing feelings for other men, it is ever more acceptable to communicate with each other in this manner.

 

If you’re not ready to fully embrace the “bromance,” it’s easy to take steps in the direction of building closer and more fulfilling relationships with your male friends.

 

Have your friend’s “back.”

Friends watch out for their friends – that’s pretty simple.  Pay attention to the things going on in the life of your male friends, and make sure they know that you have their back.  Knowing there is a friend you can call on in a time of need is indispensible, and being that person for another is good for the soul.

 

Men with close friends live longer lives.

Researchers confirm that cultivating close relationships improve the quality of life for men.  Men who have close friends live longer lives than those who do not.  In addition, those with several close friends are likelier to exercise and engage in other activities that increase overall level of health.

 

Close friends are stimulating.

 

Close friends stimulate us in many ways, emotionally, intellectually, and physically.  When seeking out recreational activities with others, we’re often asked to try new things that we might not otherwise experience.  Engaging in conversation over dinner, we talk about ideas we might not other wise have.

 

There are so many benefits to be derived from cultivating and growing your personal relationships, including those relationships with other men.  We are all seeking to live longer, happier, and more satisfying lives.  Without good friendships, it is unlikely that we’ll be able to live the ideal life.

 

If you haven’t been able to find a “bromance” of your own, don’t worry.  There is plenty of time to build a solid and satisfying friendship.  Get started by starting a monthly happy hour with one or two good friends.  Beer always gets things flowing, right?

 

Unhealthy habits you can break today

We all have habits that we want to break; after all, humans are creatures of habit.  Our habits really make us what we are, and since we all inevitably have a few bad ones, it’s natural to want to break out of our self-imposed ruts.  Here are a few common habits that you can break out of, starting today.

 

Social smoking

 

Social smoking is a habit that is easy to fall into, if you like to spend time out with friends having a cocktail.  Every group of friends seems to have at least one smoker, so it doesn’t seem like that big of a deal to join in and take a few puffs yourself.  Next time you’re out, just pass on the cigarette.

 

Even one cigarette can have a detrimental impact on your health.  The immediate harm that comes from cigarette smoke starts with just one puff, so learn your triggers that causes you to want to smoke.  Chew on a straw, a toothpick, a stick of gum, or a even a peppermint to keep your hands busy while your friends take their smoke break.

 

Pass on the “binge” drinking

Busy during the workweek, some men will go out on the weekend and get crazy to blow off steam.  While there are health benefits to moderate drinking (2 or fewer drinks per day), binge drinking will undo those positive side effects.  Consider drinking a seltzer and lime for every cocktail or beer to slow down your alcohol intake, and to reduce your potential for a nasty hangover.

 

Kick the artificial sugar habit

Artificial sweeteners are a blessing and a curse.  By putting them in your coffee and other foods, your body might get a little confused.  See, your brain detects something sweet being ingested, and it expects calories.  When none materialize, you may experience hunger pangs to prompt you to eat even more.  When you want a drink, try black coffee, or just have some delicious ice water!

 

Cut out the diet soda

People are addicted to all sorts of things, and those diet soda drinkers seem to be really on the hook.  While the crisp flavor of diet soda is admittedly delicious to the taste, what really may have its hooks into you is the caffeine.  We associate caffeine with coffee and tea, but popular diet sodas have as much caffeine as a shot of espresso.  At the very least, switch to caffeine-free brands, or try limiting your diet soda intake to once per day.

 

 

Breaking out of your plateau

For the readers that are into pumping iron, it’s almost a certainty that you’ve at one time or another hit that brick wall.  You’ve been lifting for a few months, and the progress is slow and steady, and definitely noticeable.  And then one day – BOOM!  Suddenly you’re not experiencing any improvement at all, and your workouts feel like a waste of time.

 

If you’ve been here, know there is a way out.

 

Even the most experienced trainers find themselves in a rut from time to time.  The trick is to overcome the body’s natural tendency to adjust to the routines you set for it.

 

The body really is an amazing piece of machinery; finely tuned and responds to stimulus.  If you run every day for 2 miles on the same terrain, soon enough, this run will not challenge you.  We understand that we need to vary the distance we travel, the type of terrain we run on, and perhaps introduce intervals to keep the body guessing.  The idea works the same when you’re lifting.

 

The best place to start is by changing your set and rep plan, change the order in which you work out, taking shorter periods of rest, and tracking your progress.

 

Tracking in one area where you can really get tripped up.  Don’t check your maximum bench every week – try every month instead.

 

Another way to introduce some variety into your lifting is to keep your concentric – or upward movement – phase to a one-count, but experiment with the eccentric – or downward – movement.  If you take longer counts in your eccentric movement, you can increase the resistance your muscles experience, which can have a dramatic results.

 

Another way to change up your workout is to implement a box squat.  Box squats are when you sit down on a bench or box at knee-height when doing squat lifts.  By sitting mid-way through your rep, you erase the so-called “rebound effect.”  You don’t have the natural rubber band-like effect of the muscle to decrease your resistance, so your muscle has to work harder to complete the movement.

 

In addition to these ideas, there are others, including such ideas as doing external shoulder rotations to increase shoulder stability.  If you’re well and truly mystified after trying all of these different ideas, consult a trainer who can help you get back on track.  Whatever you do, don’t get discouraged!

Having trouble getting some shut-eye?

There are a variety of reasons why men suffer from sleeping problems.  Chronic sleep difficulties can result from stress, depression, and other “well being” issues, but there may be physical roots as well.  Two new studies even indicate that erectile dysfunction and incontinence may be associated with sleep difficulty.

 

Lack of sleep is not just bad for your health.  It can have all sorts of implications on your general well being.  For example, lack of sleep is associated with obesity, depression, and low mental functioning.

 

SLEEP APNEA

 

We talked about sleep apnea in another recent posting.  This is a condition where the sufferer wakes regularly and repeatedly throughout the night as a result of having had stopped breathing.  Those suffering from sleep apnea will often snore, which is one of the several warning signs.  Those suffering from sleep apnea have a greater risk of stroke and heart attack, in addition to high blood pressure.  If you suspect you’re suffering from sleep apnea, speak to your doctor.

 

INSOMNIA

 

The causes of insomnia are not always clear, but you know if you suffer from it.  Insomnia can be a short-term experience or a chronic problem.  You could be suffering from it if you wake in the night without the ability to go back to sleep, and you cannot trace your waking to “light sleep” or other general disturbances.

 

RESTLESS LEG SYNDROME

Those suffering from restless leg syndrome experience pain in their lower legs and calves.  While the name of the disorder might sound innocuous, it is actually quite painful.  One of the side effects of RLS is the propensity to wake often during the night due to involuntary movement of the legs.  RLS has several treatments that work quite well, so consult with your doctor if you suspect you need help.

 

LIFESTYLE AND STRESS

It’s well known that your lifestyle can have a profound effect on your ability to sleep.  For those who work in high stress professions, the tension can cause great difficulty in settling down to sleep at night.  In addition, one may wake up, and find their mind overflowing with thoughts, worries, and concerns that keep him or her from returning to sleep.

 

Reducing stress is difficult, but possible.  Consider adding exercise to your routine, including yoga or Pilates.  Add a stretching routine before bed.   Get some regular massage.  If possible, find ways to reduce your stress on the job by taking breaks to recharge and refocus.

 

Get healthier by ousting the germs!

At the University of Arizona, one enterprising researcher, in cooperation with The Clorox Company, decided to test the levels of bacteria present in the homes of single men and single women.  The researcher intended to find out whether or not the amount of bacteria present in the homes would be dramatically different.

 

We all know that men have the reputation for being less clean than the ladies, and the study did find that single men’s homes indeed had more bacteria than those of the women.  However, the ladies’ homes were pretty dirty too!  Men’s homes had about 15x the amount of bacteria as found in the homes of women, and some surfaces were about the same in the levels of bacteria.

 

If you’re looking to clean up your place, but don’t want to buy expensive products with harsh ingredients, look no further!  Here are a couple of easy ways you can clean up your place without breaking the bank.

 

Cleaning your doorknobs

Since doorknobs and handles don’t get dirty like a floor or dishes, it often slips our minds to clean them.  Yet, it is one of those few things in your home that everyone touches regularly, and before there is an opportunity to wash hands.  Once a week, wipe down all your knobs with an antibacterial solution.

 

Household surface wipes are the easiest way to do this, but you can also use 1 cup of water mixed with about 20 drops of an essential oil like tea tree, lemongrass, or lavender.

 

Get those feet off the coffee table

70% of the coffee tables studied in the research done on singles’ homes contained coliform bacteria.  This type of bacteria is found in the fecal matter of animals – so how did it get on the coffee table?

 

Think about where those feet go when you sit on the couch to watch TV.  Propping your shoes up on the coffee table spreads germs!  Many of these single guys eat in front of the TV too, and their food ends up on this germ-infested surface.

 

Wipe down coffee tables with antibacterial wipes, or a simple wood cleaning solution made of white vinegar, water, liquid soap, and olive oil.  Recipes are easily found online!

 

These are just a few places to start in your journey to clean up your place.  There are some great homemade cleaners that are cheap and easy, and will get your place cleaner than it has ever been before!

Bladder health and you: what do you need to know?

When you think about bladder problems, admit it:  you think about older folks.  People who buy Depends undergarments and have specialized equipment in the bathroom.  Surprise, surprise, though, people of any age can experience bladder issues.

 

We may not often think about our bathroom habits, but we usually notice when there are significant changes.  Going more often, less often, experiencing pain or other unpleasant sensations during urination; all can be potential signs of problems with the urinary tract or pelvic organs.  But, they can also be signs of OTHER potential illnesses.  If you are having bladder problems, it may not just be the bladder!

 

DIABETES

 

If you have to use the bathroom frequently, much more than usual, without any apparent explanation, or you have inexplicably wet yourself because you had no sensation that you had to urinate, you might be experiencing symptoms of diabetes.  This occurs because nerve damage can result when blood sugar is improperly regulated.

 

Speak to your doctor if you are having these symptoms.  It isn’t intuitive to link urination problems with blood sugar problems, so talking to your doctor is a good first step.

 

SLEEP APNEA

 

Sleep apnea is a disorder where sufferers stop breathing during sleep, which causes them to wake.  Urologists often diagnose sleep apnea, since their patients report night urination.  Doctors think that night wakings followed by an urge to urinate is attributable to sleep apnea more so than it is to some kind of bladder issue causing frequent urination.

 

If you are wondering why you’re awakening often, let your doctor know.

 

HYPOTHYROIDISM

 

Hypothyroidism is an underactive thyroid.  The urge to go to the bathroom, with or without an actual need can be one symptom of hypothyroidism.  In addition to bladder problems, those suffering from hypothyroidism may experience hair loss, weight gain, dry skin, and extreme fatigue.

 

PROSTATE PROBLEMS

 

If you are experiencing sudden and urgent sensations that you need to go to the bathroom, difficulty getting your urination started, or frequent urination, then you could have issues with your prostate.  This is more common in men over 50 than in younger men, but if you’re having symptoms, report them to your doctor immediately.

 

There are more health problems where urinary issues are a symptom, including chronic urinary tract infection, dehydration, falling organs, and more.  If you are experiencing unusual urinary symptoms, talk to your doctor!

Running Shoes Go Minimalist

One interesting trend in the world of running is minimalist running shoes.  The idea behind this trend is that humans evolved for thousands of years without sophisticated running shoes.  Surely, they didn’t run for sport – rather, they ran for necessity.  For this reason, runners have experimented with barefoot running.

 

Barefoot running isn’t ideal in many locales, though.  For those who run in urban settings, there is danger of broken glass, sharp rocks, and other painful debris.  There are options for minimalist shoes that will give a close approximation of barefoot running, and it is worth investigating for those who just can’t commit to true barefoot running.

 

Toe Shoes

Toe shoes look very much like toe socks.  They’re shoes made of thin, stretchy material, with a sole made of thin tough material.  There is minimal cushioning, so you still get the barefoot effect, without risking injury to your feet.  Toe shoes allow your toes to splay out, which avoids the problem of a shoe constraining the foot.  In addition, the heel is not lifted in any way, which allows the foot to stay in its natural, neutral position.

 

You may ask, are toe pockets needed in order to be the most “foot-friendly”?  Well, they’re certainly useful.  The foot is actually a very refined piece of machinery, and the toes perform an important function.  Feet know their place in the world, and perceive how to balance the weight of the body instantly.  We don’t have to think about it; it just happens.  Shoes that account for the natural design and function of the foot are ideal.

 

Huaraches

No, we’re not talking about the ‘80s yuppie fashion sandal; we mean sandals patterned after those of the famous running Tarahumara Indians.  These simple sandals are the closest you can get to running barefoot, and also are a lot cheaper than other options.  At Invisible Shoe, you can order a kit to make your own for under $20.  Also, how fun is it to make your own shoes?!

 

More expensive options, like Luna Sandals have less of a DIY aesthetic, but will run upwards of $100 or more for some models.

 

Soft-soled moccasins

If you don’t like your foot exposed to the elements, but still want a natural barefoot walk/run, then consider moccasins.  These cover the feet, while also featuring a soft rubber sole that has no support or drop.  If you prefer the aesthetic look of a full-coverage shoe, than the moccasin is for you!

Aspiring Marathon Runners: Pay Attention!

There seems to be something in the water.  Does it feel like everyone you know is suddenly running half or full marathons?  Maybe it is where I live, but it sure feels like there is some kind of marathon-craze afoot, and hopefully you’ve jumped on board too.

Marathons represent a great challenge to people who love to make and achieve goals.  It’s one thing to run a 5K or 10K, but entirely another to run 13 or 26 miles.  The training requirements are quite different; as is the strategy you use to run the actual marathon.  Every newbie needs to be fully educated before attempting to run a marathon.

In the first three weeks of training, your main struggle will probably to simply get started.  Unsurprisingly, 80% of marathon running is showing up for training, so getting a good start to your regimen is pretty important.  There is a strong mental component to running marathons, so overcoming any ideas of failure is monumental.

Getting your hands on a good running schedule is ideal.  The work is done for you, and there are a ton of different plans and options – not to mention timelines – that will help you get on track for your marathon.  Make modifications as necessary, and set realistic goals about training.  You need longer than a month to train for a marathon.

Once you’ve been training for about a month, the most important aspect of training is to stay committed.  When your friends are headed out to happy hour and you have a 7-mile run ahead, it’s so easy to just skip your training.  Seeing past momentary pleasures is going to be hard, so stay mentally tough as you continue training.

A few months into your training, you will start to want to “gear up.”  Marathoners use Body Glide to prevent unpleasant and painful chafing.  Some men even cover their nipples with bandages to avoid “runner’s chest.”

Start experimenting with your nutritional needs.  You should do some trial-and-error with your meals, finding out which sources of energy will work best for you.  You will want to stay away from anything with high fiber content, and you might consider power gels or energy beans.

As you come into the final weeks before your race, be sure you’re sleeping enough and that you’re stretching properly.  Massage, ice baths, or other ways to soothe pain and injury will help keep you feeling good.  Scheduling a sports massage a few days before your race can help stave off injury.

Say Goodbye to Your Headache!

Headaches are a common malady, one with which we’re all acquainted.  Some are more prone to headaches than others, and you can definitely do things to alleviate your pain.  Headaches affect everyone differently, and there are several varieties of headaches from which you can suffer at any given time.

MIGRAINES

Migraines are more than just an ordinary headache.  If you suffer from migraine headaches, you won’t wonder about it; you’ll know.  Typically migraine headache symptoms include sharp, intense pain on one side of the head.  In addition to the pain, one can also experience sensitivity to light and sound, as well as overwhelming feelings of nausea.  Migraines have “triggers”; things that will set-off the migraine headache.

Some triggers include:

• Too much or too little sleep
• Bright lights, strong odors
• Stress, anxiety
• Hormones
• Weather changes
• Alcohol

Preventing a migraine is best achieved if you can identify your triggers.  Unfortunately, this means you have a process of elimination ahead of you.  You can treat your migraine with over the counter pain relief medications (Excedrin is a popular remedy for sufferers).  If that doesn’t help, consult with your doctor.

TENSION HEADACHE

Having pain on both sides of your head identifies tension headaches.  These types of headaches are common to up to 70% of men.  Stress and neck strain will be the primary cause of this type of headache.  If you have a tension headache, the good news is that you can easily treat them with over the counter pain medications.  Whether you use aspirin, ibuprofen, or acetaminophen, you’re likely to find relief quickly.  Also, regular massage to alleviate stress and neck pain will help stave off future headaches.

In addition to massage, you can also be sure that you’re sitting with proper posture.  Sitting on a fitness ball may look silly, but it can do wonders for your posture.  Also, take frequent walks if your job allows.

CLUSTER HEADACHE

If you experience sharp pains right behind your eye, which then seem to go away without cause, you could be experiencing cluster headaches.  These are quite rare, but they do occur.

You’ll want to talk to your doctor if you’re experiencing this type of headache.  Oxygen therapy seems to be the top treatment, in addition to determining if there is an accompanying diagnosis of sleep apnea.  Researchers have found that cluster headache suffers also suffer from sleep apnea at a rate up to 80%.

Multivitamins and you: are the benefits really there?

Many recent studies have thrown cold water on the idea that taking vitamins is beneficial to our health.  Studies conducted by universities around the world continue to come up with results that indicate that maybe all the supplementation that we do isn’t worth it after all.

Alzheimer’s disease benefits from vitamin E?   Studies indicate no.  Vitamin B doesn’t help prevent heart disease, and you can’t expect cancer protection from vitamins A, C, or E.

Not only are there many findings showing a dearth of benefits, but also there are some that indicate over supplementation is harmful.  As far back as 1994, there was a study that showed that high beta carotene intake could lead to a greater chance of lung cancer in male smokers.  Additionally, recent studies cast high folic acid intake in a dangerous light as well.

Megadosing in any form is unwise, unless you’re being directed by your physician and monitored for possible side effects.

Randomized trials performed on vitamins seem to have indicated that the benefits – whether they be reduced chance of disease or otherwise – are likely oversold when it comes to individual vitamins.  That isn’t to say, however, that you should not take a well-rounded multivitamin.  What it does say, however, is that you should be realistic about what benefits you can expect from your multivitamin.

Randomized trials are the “gold standard” in research, but they can have some blind spots when it comes to their results.  For example, for diseases that develop over long periods of time, randomized trials simply can’t “see” these eventualities.  In addition, due to their nature, randomized trials must be restricted to a subset of a population:  women over 65, men between 20 and 40, and so forth.

A 2005 study of vitamin E in women found no cardiovascular benefits from taking vitamin E, but when an analysis of 65+-year-old women was done, there was a 26% reduced chance of cardiovascular occurrences.

So, at the end of the day, it is hard to say for certain that there is any definite benefit to taking vitamins in pill form.  The research isn’t all that promising, but that doesn’t mean that you need to throw your multivitamin in the trash.  Indeed, your doctor likely still recommends that you pop your multi with your breakfast in the morning.  It certainly doesn’t hurt you, and science may yet confirm unknown benefits from supplementation.  Just don’t expect any miracles.

The hidden benefits of Vitamin D

Vitamin D is a great way to jump-start your plan to improve your diet.  In a previous blog post, we talked a bit about how Vitamin  D can go far to improve your energy levels.  But there is even more to the story.  Vitamin  D does far more for our bodies than scientists have even imagined.

One of the main problems with our Vitamin  D intake is that we simply don’t get enough.  Vitamin  D deficiencies are responsible for any number of individual maladies, and the only solution is to try and get enough – whether that be through supplementation or just getting out in the sun more.

Vitamin  D is known for helping bone and joint health and assisting the body in absorbing calcium.  Those with low levels of vitamin D are prone to such diseases as osteoporosis and pain in the joints.  Sufferers of arthritis and back pain may find that correct levels of vitamin D help alleviate discomfort.

The main source for vitamin D is sunlight.  If you suspect you are deficient in Vitamin D, start making efforts to get yourself in the sun for about 15 minutes per day.  The rule-of-thumb is about an hour per week, if possible, and many people don’t even get that.

Instead of working out at the gym, consider taking a walk or run through the neighborhood on a sunny evening.  Eat your lunch outside.

Even if you get plenty of face time in the sun, you still could be deficient in Vitamin D.  As you age, your body is less proficient at processing vitamin D, and when that happens, it is time for supplementation.

You probably already know that your milk is fortified with vitamin D.  Be sure you’re drinking the recommended amount of milk, or take a vitamin supplement.  You can get vitamin D in omega-3 fatty acid rich foods, like fish.  The old standy-by of cod liver oil is another way that you can make sure you’re getting enough vitamin D.

As in anything, you never want to take too much.  With the surge in vitamin D attention lately, people have been super supplementing; taking in far more vitamin D than is necessary to stay healthy and happy.  This can be harmful to the body.  Whatever has power to help the body also has the potential to hurt.  Consult with your doctor to be sure that you are taking an appropriate dosage of vitamin D.

Give your energy a BOOST

If you’re feeling like a drag in the energy department, you’re not alone.  One of the chief complaints as we grow older is our lack of energy and verve.  If you’re looking for ways to boost your energy, you’re in the right place.  Today we have a long list of ways that you can jump-start your energy levels, giving you that feeling you’re so eager to recapture.

EAT FISH

Fish is a healthy animal protein packed with omega-3 fatty acids.  Omega-3’s have many benefits, including alleviating symptoms of depression, and spurring on an energetic and happy feeling.  Fish alternatives with the same benefits include flaxseed, walnuts, or fish oil supplements.

CHECK YOUR BLOOD PRESSURE

Those men with chronically elevated blood pressure are prone to sustained fatigue.  Getting your blood pressure treated by a physician can help you to regain your energy and joie de vive.

HYDRATE!

Drinking plenty of fluids is a way to supply the body with plenty of energy.  If you grow dehydrated, you are prone to feelings of tiredness.  If you are “dry,” then so is one of your prime sources of energy.

INCREASE YOUR FIBER INTAKE

Researchers have discovered a link between fiber intake and your energy levels.  For those who eat more fiber, they experience more energy and vitality.  Fiber is also good for so many other aspects of your health; you really can’t go wrong when you increase your fiber.

SNACK REGULARLY

Choosing healthy snacks throughout the day can help fuel your body.  People experience fatigue when they allow their blood sugar to dip too low.  Food fuels the body; eating fruits, vegetables, and other snacks like whole-grain crackers or nutrition bars are a prime way to keep your energy levels high.

ENSURE YOUR THYROID IS HEALTHY

A malfunctioning thyroid may be the culprit if you’re experiencing chronic fatigue.  If you suspect your low energy isn’t just a function of a poor diet or insufficient exercise, you may want to rule out thyroid problems with your doctor.

FIRE UP THE SUNLIGHT

Perhaps you live in a part of the country that doesn’t get much sunshine.  Those who live in parts of the world that don’t get much sunshine sometimes experience fatigue as a result of having a low Vitamin D intake.  Be sure to take a Vitamin D supplement, if needed, and consider getting a sunlamp and follow recommended exposure times each day.

Jobs that help you stay fit

There are a huge number of jobs out there that don’t promote an active lifestyle.  Sedentary work tends to be in the information sector – a growing field.  Those who have these jobs are always encouraged to find other ways to stay fit.  One of the greatest advantages of having a job that requires a lot of physical work is that it helps to keep you fit and healthy.  You’ll burn plenty of calories during the day, which contributes to a healthy lifestyle.

DELIVERY DRIVER

Delivering goods requires a lot of speedy movement, lifting, and other taxing physical work.  Some companies like UPS are unionized, and pay good wages to their workers.  Spending 6-8 hours delivering packages will go a long way to burning calories and keeping you fit.

PERSONAL TRAINER

Getting into the field of personal training is another option.  Personal trainers can make a good wage, whether working in a gym or consulting with clients privately.  If you are going to become a personal trainer, it is a good idea to investigate the various organizations that certify trainers.  Get a widely respected and recognized certification (NSCA, NASM, ACSM, or ISSA), and you could go far helping others stay in shape, while you stay in shape yourself.

LIFEGUARD

Lifeguarding is a great line of work for those who are looking for something on a more part-time basis.  Lifeguarding typically pays just north of minimum wage, but the work is exciting and often is accompanied by gorgeous weather.  In order to certify for lifeguarding, you must be able to swim 500 yards without stopping, and be able to swim to the bottom of a 10-foot pool to retrieve a weight.

FIREFIGHTER

Becoming a firefighter is perhaps one of the most physically demanding jobs out there, short of some military professions.  In order to qualify to become a firefighter, you must be in top physical condition.  There is a taxing written exam, testing on all aspects of the job of firefighting.  In addition, you have to climb 180 steps in just three minutes, and 50 pounds will weigh you down.  Add to that dragging around a 165-pound weight on an obstacle course, and you have just the minimal physical requirements for firefighting.

All of these jobs require you to be in top physical condition, and all are rewarding as well.  If you’re looking for a change of job scenery, look into one of these great professions!

Focus on eye health: what you need to know

A treatment for blindness could be on the horizon.  Researchers, in their pursuit to treat people with eye ailments, have discovered a source of hope from an unlikely place:  the ocean.  That’s right; algae, that green plumage of the sea, recently made an appearance in an issue of Molecular Therapy as a treatment for blindness.

In rats, that is.

Researchers at the University of Southern California extracted a gene existing in green algae, and inserted it into a harmless virus.  That was then injected into the eyes of mice that had gone blind.  Those who had received this injection soon were running a maze with the same skill as sighted mice left untreated.

The reason that many go blind is due to degeneration in photorecepters in the eye.  This can be due to illness or age-related factors.  Without a sensitivity to light, the eyes simply cannot work correctly; it is as though you’re always in a darkened room.

Algae, dependent on photosynthesis to make light, work very much like the photorecepters in our eyes.

Researchers at USC hope to have human subjects within two to three years, and they are confident that this promising therapy will work in humans as well as they have worked on mice.

Now, if you’re interested in protecting your eyes, there are many things that you can do today that don’t require algae injections.

High-glycemic diets are shown to elevate risk for age-related eye ailments by a whopping 49%.  Take a look at your diet, and figure out where you can cut the sugar.  Consult the Internet to find low-glycemic index foods to replace your high sugar snacks.

Two important nutrients, called zeaxanthin and lutein, are shown to prevent damaging blue light from the sun.  Spinach is a rich and delicious source of these two amazing nutrients.  Cook the spinach to get the lutein; raw spinach doesn’t release lutein.

Mangoes are another source of eye-supporting nutrients.  Packed full of beta-carotene, along with vitamin C and E, mangoes have carrots beat for eye-supporting power.  If you’re not a big fan of mangoes, throw one in your smoothie and mask the flavor with another delicious fruit.

Supporting your eye health may not jump to mind when you’re thinking about your diet, but you can help keep your vision sharp by making a few small changes.  Think about your eye health; you won’t be sorry!

Men’s Health Issues You Need to Know About

There are several significant risks to men’s health that can fly under the radar.  If you know from the start what it is that is a major threat to your health, you can make the appropriate changes to your lifestyle to lower your risks.

The top threat to male health is heart disease.  Luckily, there are many ways to reduce your risk of contracting heart disease.  Reducing smoking, eating a diet of healthy foods including fruits and vegetables, and integrating physical activity into your day are just a few easy things that will change your life.  Naturally, you want to maintain a healthy weight, and avoid high amounts of stress.  Obesity and stress are two risk factors for heart disease.

Cancer is another major risk to men’s health.  Cancer does strike without warning, but there are risk factors that increase your chances of contracting the disease.  Smoking is a major driver of lung cancer, for example.  All forms of tobacco can put you in danger of cancers.  Like heart disease, maintaining healthy weight reduces cancer risk factors.  Wearing sunscreen reduces your risk for skin cancer, and limiting alcohol intake protects your colon, lung, kidneys, and liver.

The number three cause of death for men isn’t health-related.  In fact, it is motor vehicle accidents.  When taking to the road, consider staying at the speed limit, always wearing your safety belt, and never drinking and driving.

Chronic lower respiratory disease is another danger point for men.  Clearly, smoking is one major contributing factor to developing chronic lower respiratory disease.  Washing hands properly and using hand sanitizer where appropriate can help prevent getting sick with such things as pneumonia.

Men are also in danger of having a stroke, which risks are lowered when engaging in a healthy lifestyle.  By limiting foods high in salt, saturated fat and cholesterol, men can more easily eat a diet that helps prevent disease.

Some men are prone to depression, and suicide is one unfortunate result of untreated depression.  If you feel hopeless, have lost interest in normal activities, or are unhappy without the ability or will to “snap out of it,” then it might be worth investigating these feelings with a health professional.  Treatment is available practically anywhere, and help and support exists.

These are just a few of the health risks that can plague men.  As you can see, by maintaining a healthy lifestyle, you can reduce your risk for contracting one of these unfortunate diseases.

Improving your fitness while on the job

If you’re like many Americans, you have a job that is sedentary in nature.  Whether you work in an office, out of your home, or out of a vehicle, you spend most of your days on your posterior.  Technological advances in the last 30 years have eliminated about 2,000 calories that office workers of yesteryear burned in the course of the day.  So, how can you start burning a few more calories without changing the type of work that you do?

1) Modify your office space.

Even if you work in a cubicle or shared space, you can alter your area to burn more calories throughout the day.  Getting a fitness ball is a great replacement for your office chair.   Fitness balls promote proper posture, and engage your core as you sit at your desk.  You’ll make many small movements throughout the day when sitting on a fitness ball, and you’ll definitely burn more calories than sitting in a chair.

You can also inquire with your facilities manager about stand-up desks.  These are desks that taller, not designed for use with a chair.  This option will definitely burn more calories throughout the day than a traditional desk!

2) Meetings “on the go.”

For one-on-one meetings, consider discussing business while walking around the block a few times.  For informal meetings that don’t require PowerPoint or note taking, an on the go meeting is perfect.  Recommended for brainstorming, since movement fuels creative juices!

3) Lunchtime workouts with a partner.

If you have a fitness center at or near your work place, find a partner and start making your lunch hour a calorie-burning enterprise.  Finding time to workout is difficult, so lunchtime is perfect.  An hour is long enough for a 30-minute intensive workout and a shower.  Eat at your desk instead.  Another benefit of lunchtime workouts:  forget the 3 o’ clock doldrums; you’ll be too invigorated.

4) Take control of takeout.

If work will provide lunches for upcoming meetings or conferences, consider volunteering to handle the catering arrangements.  If you are in charge of ordering the food, you can ensure that there are plenty of healthy options to eat.

5) Keep healthy snacks in your drawer.

Preparation is the best way to avoid bad choices.  Forget getting snacks at the vending machine; start packing your own healthy options and keep them in your desk.  There are a bunch of choices:  whole grain, high fiber cereals, tuna packets in foil, nutrition/protein bars, and fresh fruits and vegetables.

Fasting to Lower Your Risk of Heart Disease?

People often fast before surgeries and medical procedures, for religious reasons, and unwillingly when sick.  However, some researchers are beginning to wonder if there is a health benefit to a weekly 24-hour fast.  You may be surprised that a doctor would recommend 24-hours without food, but some men report a greater sense of health and well being, as well as rapid fat loss with the addition of a weekly fast.

A fast is simply abstaining from food for 24 hours.  You still can drink anything non-caloric, leaving your diet soda, tea, black coffee, and ice water as safe to drink.  That’s it!  Depending on your personal willpower, this may or may not be a good option for you.

Two studies were conducted that sought to investigate the health benefits of fasting.  In the first study, scientists surveyed 200 people on whether or not they engaged in regular fasting.  Those who did had a 12% less chance of having diabetes and heart disease than those who did not fast.

A second study was conducted with 30 individuals who were not fasters prior to the study.  These participants were asked to abstain from food for 24 hours, and then have a day of regular eating.  Researchers collected blood samples from both days, and found that the men had elevated levels of human growth hormone (HGH) – about 20 times higher – on their day of fasting.

Having elevated levels of HGH is a good thing!  Your body becomes aware it is out of food, and the signal goes to the pituitary to release HGH.  In turn, the body starts using fat for energy instead of turning to muscle.  This is the ideal way to burn energy, since losing muscle is counterproductive to any fitness program.

Researchers posit that greater surges of HGH in fasters cause them to have a lower body mass index (BMI), which in turn reduces their chances for heart disease and diabetes.

Researchers still need to find a way to study fasting over the long-term, since these studies are strictly observing fasting benefits in the short term.  There is no way to know yet if these HGH benefits have lasting power.

While experts don’t typically recommend fasting, it is because of the belief that the body will resort to muscle stores to replenish energy.  Other fitness advocates disagree, saying that implementing a fast each week can be very beneficial to a high-quality fitness routine.

Male-pattern baldness: what to do about it?

Hair loss is one of the most distressing health issues for men.  Sure, it isn’t something that actually affects day-to-day health, but it certainly has an effect on how men view themselves.  Having a feeling of confidence and well-being is necessary for good health, so feeling comfortable about one’s own hair is important.

On a typical scalp, there are about 100,000 follicles, which have about a two to three year growth cycle.  Once that cycle is complete, there is a span of time called “involution,” a period of rest, which lasts about 3 months.  When this occurs, some follicles die, which is why we lose hairs.  At some point, the follicle starts growing hair anew, but not always.

Male-patterned baldness is common; about ½ of all men have it by age 50, and it is a consequence of hormones and genes.  It begins with a receding hairline or a bald spot, possibly both.  Some unfortunate men have this begin in their teen years, while others don’t see symptoms until age 50.  The resulting hair could just be thinner, or it could be completely gone.

Scientists believe that a single gene creates male-patterned baldness, with varied penetration, which is why severity varies from man to man.  The gene can be present in both men and women, but it’s the male hormone testosterone that “activates” it.

There are two medications used to treat baldness, minoxidil and finasteride.  Minoxidil is marketed as Rogaine, a nonprescription lotion.  The medication extends the period of growth for hair follicles, and must be used regularly to have its effect.  Men using Rogaine have found that it is most effective at treating bald spots.  About 36% of men felt the product was worth the time and energy after several years of use.

Finasteride is an oral tablet, which acts by blocking the hormonal process that causes baldness to occur.  You may have heard it called Propecia.  Propecia also has moderate success among users, with 50% of men taking the pill noticing a positive difference in hair growth.

In addition to these medicinal options, there are of course surgeries and hair transplants, and the old standby toupee.  There are ways to reverse hair loss, though they are certainly not full proof.  For those seeking a solution to male pattern baldness, start simple, and progress toward more extreme options.  In other words, don’t start with surgery; give minoxidil or finasteride a try before getting expensive surgical treatments.

Great workouts on a tight budget

It’s been several years since the economic crisis exploded into our lives, and for many people, it’s been a time of cutting back.  If you’ve dumped your gym membership in an effort to save money, you’re not alone.  Just because you don’t have the money in the monthly budget to belong to a gym, that doesn’t mean you can’t get an effective workout and stay in shape.  There are several ways you can workout “on the cheap.”

Walking

Walking is the perfect beginner’s exercise; if you’re not accustomed to working out yet, chances are that walking will be the perfect starting point.  Experts recommend starting out with an easy 10-minute brisk walk.  Working your way up to 30 minutes or more is ideal, and you’ll want to get that heart rate up as you’re walking.  Attach a pedometer to your hip, and try getting in at least 8,000-10,000 steps each day, and you’ll start seeing some great fitness benefits.

Running

Jogging and running are another classic cheap workout.  Getting started in running is more intensive than walking, and looking into a program like Couch To 5K is the perfect way to integrate running into your daily grind.  We’re warning you; running is very addictive!  Once you get started, it’s very possible you’ll catch the bug.  Marathons are exploding in popularity, with thousands of new runners each year getting in on the action.

Exercise DVDs from the Public Library

If you have a DVD player, you can get a wide variety of workouts using DVDs.  The library is a terrific resource for workout DVDs, and it’s hard to get tired of a workout when you’re constantly trying new ones.  If you find a DVD you really like, chances are you can get it used on sites like eBay or Amazon at a great savings.  All of this is a fraction of the monthly cost of most gyms.

Free Weights

Now, getting a set of free weights is not exactly “cheap,” but it certainly pays for itself in a few months as compared to a monthly gym membership or buying an elliptical machine for your garage.  You don’t need an extensive set unless you’re a bodybuilder, and let’s face it; bodybuilders pretty much have to belong to a gym anyway.

You can get a wide-ranging and complete resistance workout with a modest set of free weights.  Consider searching Craigslist for locals looking to get rid of theirs at a cut-rate price.  Exercise equipment ends up taking space in a lot of homes, collecting dust.  You can benefit from someone else’s clutter purge!

Once you have some free weights, you can get a variety of training books from the local library to design a program you can implement right at home.