Fast Food Chains and The Power of Habits

Here is an exert from “The Power of Habit” by Charles Duhigg..

“Every McDonald’s for instance, looks the same-the company deliberately tries to standardize stores’ architecture and what employees say to customers, so every thing is a consistent cue to trigger eating routines. The foods at some chains are specifically engineered to deliver immediate rewards-the fries, for instance, are designed to begin disintegrating the moment they hit your tongue, in order to deliver a hit of salt and grease as fast as possible, causing your pleasure centers to light up and your brain to lock in the pattern..

So here is a thought. Decide within yourself to make it a point to cook food at home. Start having dinner at home and build the habit of eating at home with friends and family

SO here are some questions:

1. What are some unhealthy habits in your own life that you have identified?

Strength Training 101

Strength Training 101

Why is strength training so important? It seems that so much is discussed by the general population concerning cardiovascular training, but there is little talk or emphasis on or even a desire to know more about strength training. For years many people have associated strength training only to athletes and bodybuilders. Lets shed some light on the subject!

Sooooo, the big question, "What are the benefits of strength training?".

1. It can help you tone your muscles
2. Improved physique
3. Fight age-related muscle loss
4. Decrease the risk of injury
5. Increase the general quality of life. As strength increases; the effort required for daily routines(yardwork, carrying groceries, etc..) will be less taxing
6. Better manage your weight
7. Maintain join flexibility

WHAT TO DO?
-Work all major muscle groups, because neglecting some groups will result in muscle imbalances and postural issues.
-Technique: Learn proper lifting techniques, and if you do not know, then you may want to consult a certified fitness professional[I hope youtube is not your only source!!)
-Start SLOW: Research has shown that a single set of 8-12 repetitions with proper weight is sufficient enough to build muscle in most people. When you are able to lift 12 reps with proper form, then increase the amount of resistance by 5%-10% to progress
-REST: Allow at least 24hrs of rest between exercising the same specific muscle group

Common Split Programs(Complete rest occurs 48hrs, too much is 96hrs)

2 Day Split
Day 1: Chest, triceps, Shoulders
Day 2: Legs Bicep, Back
3 Day Split
Day1: Legs, Shoulders
Day2: Biceps, Back
Day 3: Chest, Triceps

Muscle/Exercise

Pectoralis major(Chest)/Bench Press, DB Bench Press, Pec Fly Machine, Incline Press Machine, Push-ups

Deltoids(Shoulders)/Front & Side Raises
Shoulder Press(Machine or Barbell or DB)

Latissimus Dorsi(Back) & Trapezius (UpperBack)/Lat Pulldowns, DB Rows
Biceps Brachii(Biceps)/Bicep Curl Machine
DB Bicep Curls, Barbell Bicep Curl, HammerCurl Triceps Brachii(Triceps)/Skull Crushers
Tricep Extension Machine

Quadriceps/Squats, Leg Press, Lunges, Knee Extensions

Hamstring/Leg Curls, Squats, Deadlift Gastrocnemius(Calf Muscles)/Calf Raises, Gluteus Maximus/Squats(One legged w/ Back foot elevated or split squats, etc.), Deadlifts, Lunges

A combination of cardiovascular training, flexibility training and strength training will give you the benefits of a total fitness regimen!! Start Now!!

A Lesson Learned From "St. George and the Dragon"....

Why care about this painting? There is alot going on in here so lets dig in. 

This is a famous painting “St George and the Dragon” by Paolo Uccello. It dates back to the 1470's and is on display in The National Gallery in London. St. George has come on his horse to kill the dragon and save the maiden. The maiden "wants" to be saved from the dragon. But what she doesn't realize is that she has been holding onto its leash the entire time. And what she MUST do is let go of it. This story relates very much to anyone dealing with addiction. ADDICTION: “a continued involvement with a substance or activity despite the negative consequences associated with it.” 

And is this case, we’re talking about addiction to pushing yourself SO hard that you cross the barrier into very negative pain and suffering in growing your business.

When you are experiencing dissatisfaction, unhappiness, and burnout symptoms WHILE pushing yourself extremely hard to grow your business… you become like the maiden in the legend of St. George.

And is this case, we’re talking about addiction to pushing yourself SO hard that you cross the barrier into very negative pain and suffering in growing your business.
When you are experiencing dissatisfaction, unhappiness, and burnout symptoms WHILE pushing yourself extremely hard to grow your business… you become like the maiden in the legend of St. George.
And is this case, we’re talking about addiction to pushing yourself SO hard that you cross the barrier into very negative pain and suffering in growing your business.
When you are experiencing dissatisfaction, unhappiness, and burnout symptoms WHILE pushing yourself extremely hard to grow your business… you become like the maiden in the legend of St. George.

Leg Lifts & Holding a Pull-Up Bar

Leg Lifts & Holding a Pull-Up Bar -- powered by ehow

The Active Couch Potato- Is Death Looming?

An activity that we all partake in, at work, school, home and coffee shops could actually be killing you in more ways than one and that is “sitting-down”.

By now with the research being done on the benefits of exercise we know in this day in age that it is better to move it then lose it. But let’s take a closer look at some of the deleterious effects of sitting down for an extended period of time.

Depression: You may actually be at an increased risk of depression from sitting for an extended period of time. When sitting for a long time, there is less blood flow because of the reduced amount of movement. With less blood flow, less feel-good hormones will flow through the body. Now of course if an individual already struggles with depression, they may be more prone to depression.

Lower Back/Poor Posture: One of the hardest hit places in the body affected by sitting all day is the lower back. The lower back undergoes a large amount of pressure. Not sitting correctly and poor body posture can exacerbate the pain. Prolonged sitting will lead to weakened muscles and tight joints. In fact extended sitting places pressure on your hips and spine and overtime it can lead to a herniated disk

Knee Pain/Weak Muscles: Because your knees are at a ninety degree angle when sitting, over a long period of time, this continued pressure on the kneecaps can lead to pain and swelling. We have all heard that “If you don’t move, you lose it”. This statement holds true in a sense. For example the gluteus-maximus muscle or “buttocks” is weakened and there is a loss of muscle mass because of the extended periods of no movement. Because the glut muscle is one of the largest muscle in the body; when weakened it can result in low back pain and inflammation in the hip joints

Obesity: This should be of no surprise to you, but I will speak on it. When sitting all day you do not burn enough calories. Your metabolism will slow down, hindering your body’s ability to burn fat efficiently.

Here is a last one. So there is a story of a guy who was on his way back from the Sydney Olympics and he never got up out of his seat to move around, but sat down the entire flight. Let’s just say that it is a very long flight (10+ hours). When he reached his destination he died from a blood clot in his legs. He had what is called “Deep Vein Thrombosis”. This condition is exhibited by individuals who sit without getting up on long flights. Individuals who sit down at work or home for long periods without getting up are at the same risk. So get up and move!

So I will ask this question again, “Is Sitting Killing you?” Get up and move, to fight off these very preventable side effects.

MythBusters: The Low-Down on the High Protein, Low-Carb Diet

What seems to be #trending in the nutrition world, are Low-carb diets. They consist of a diet in which protein accounts for up to 30%-50% of the daily caloric intake. The Center for Disease Control and Prevention recommend a diet in which the percentage of calories range from 10%-35%. For the general populations, multiply your total daily caloric intake by the percentage of protein, then divide by 4 to determine your recommended daily needs in grams. The American Council on Exercise recommends that athletes consume one and a half times the daily amount of protein.
How does it Work?
When restricting carbs to less than 130grams a day the body may enter a state called ketosis, in which the body burns its own fat for fuel. In this state a person is getting their energy from Ketones; which are partially broken down fats. A build-up of ketones in the blood can increase uric acid production possibly leading to gout, and kidney failure among other complications. Our bodies are designed in such a way that we use carbohydrates as a main energy source for the brain, heart, lungs and many other organs. When in this state you will tend to feel less hungry, therefore eat less food and lose weight.
Risk

• The carbohydrate-containing foods tend to provide a large bulk of the vitamins, minerals, fiber and antioxidants that we need, therefore you are at a greater risk for cancer.
• The excess in protein puts a strain on the kidney, making an individual more susceptible to kidney failure
• Headaches
• Nausea
• Irritability
• Increase Risk of Heart DiseaseIncrease Cholesterol levels(Many high-protein diets are high in saturated fat and low in fiber)
• Osteoporosis(You will tend to excrete more calcium than normal, when on a high protein diet)

The “Bottom-Line” is that if you want permanent weight-loss, fitness and nutrition must last a lifetime. You must make lifestyle changes. This means incorporating a low caloric diet, consisting of fruits, vegetable, legumes in combination with resistance training and aerobic activities.
Reference:

• American Council on Exercise: How Much Protein Do Athletes Really Require?
• WebMD(High Protein, Low-Carb Diets)
• Center for Disease Control and Prevention: Protein
• Weight Control Information Network—Weight-loss and Nutrition Myths: www.win.niddk.nih.gov/publications/myths.htm