Got milk?

We’ve talked about the differences in organic vs. conventional foods, and that people often mistakenly assume that organic means healthy. It doesn’t. You can find organic variations of almost any food – and it’s not an indication of calories, fat, sodium, etc.

Moreover, numerous studies have found that organic produce doesn’t contain any increases in vitamins or nutrients. And the consumption of organic foods doesn’t change a person’s risk of disease or illness – including cancer.

Because organic foods are grown in a more eco-friendly manner, this is the true motivation for buying organic. Even if it doesn’t benefit your human body, organic products benefit your extended body… this planet.

But what about organic milk? What does the research show?

A European Union-funded study by Newcastle University compared 22 milk brands sold in supermarkets. After crunching the data, researchers found that organic milk had lower levels of saturated fat and increased levels of beneficial fatty acids. In fact, the study’s lead researcher noted that individuals could cut saturated fats in milk by 30% – 50% simply by opting for organic.

Why? The cows that produce organic milk have diets richer in grass – whereas conventional cows typically have access to grass during summer months (if at all). Conventional cows typically consume grain and supplements. Other studies have verified the link between grass-fed cows and healthier milk.

While many people avoid milk in their diets altogether, the research does suggest that switching to organic milk is a smart way to cut saturated fats and increase your intake of desirable fatty acids, vitamins and antioxidants.

It begs the question: Is the campaign effective? Or does it send the wrong message?

On one hand, the campaign is getting a lot of media attention and publicity. Almost all of the major news outlets have run stories about the controversial campaign. People are talking – and the obesity epidemic is getting a bigger share of the spotlight.

But on the other hand, I don’t think you can inspire lasting lifestyle changes through shame. If you don’t feel good about your body – or your relationship with your body is badly damaged – it’s much harder to make decisions that honor it like exercise and nutrition. Lasting lifestyle transformations occur through a stronger, more loving relationship with our body – and that’s not something that this campaign helps to inspire.

Some might even argue that by infusing children with even more shame and insecurities, this campaign does more harm than good. Rather than motivate children and parents to change their habits, even more people may turn to food as a way to cope with the guilt and pain.

Ultimately, time will tell if this $25 million campaign is money well spent – and if it does, in fact, make a significant dent in Georgia’s obesity problem.

In the meantime, what do you think? Does this campaign go too far? Or do you think it’s what people need to hear? Let me know in the comments below.

Researchers asked 190 individuals to keep daily diaries and record variables such as physical activity (and its intensity), sleep quantity and quality, mental states, stress levels, etc. Based on the data, researchers concluded that active individuals experience more excitement and enthusiasm – and that these pleasant feelings occur in greater amounts on days with more activity.

According to Amanda Hyde, one of the researchers:

Our results suggest that not only are there chronic benefits of physical activity, but there are discrete benefits as well. Doing more exercise than you typically do can give you a burst of pleasant-activated feelings. So today, if you want a boost, go do some moderate-to-vigorous intensity exercise.

Everyone knows that exercise has longer term health benefits. It can help build muscle, burn fat and decrease risk of illness and disease. But knowing that exercise also has short term rewards – that it can make you feel great today – can be a huge motivator for uninspired individuals.

And on a personal note, I can attest to these findings with my own experience. For me, exercise is the ultimate pick-me-up and mood improver. Whenever I exercise early in the morning, I have zest and enthusiasm to create a wonderful day for myself.

Does your personal experience align with these findings? Let me know in the comments below!

In actuality, there’s no such thing as toned muscle. Muscles don’t get harder or softer – they get larger or smaller.

Toning is really about:

1. Increasing the size of a muscle
2. Decreasing the layer of fat that covers it

When exercisers attempt to achieve the “toning” effect, they often mistakenly opt for light resistance and a high number of repetitions. Though this strategy is great for increasing endurance, it doesn’t result in the larger muscles or decreases in fat that are required to achieve the look of toning.

BUILD LARGER MUSCLES

To build larger muscles, exercisers should select relatively heavy weights and train for 8 – 10 repetitions. On the last rep, muscles should be approaching failure. On subsequent workouts, increase the amount of resistance used (i.e., go from 30 pound weights to 35 and then 40…).

Furthermore, muscle growth must be supported by a proper diet with plenty of protein. Here are more tips for gaining muscle mass.

And don’t worry about getting too big. When you’re muscles are big enough, you can stop increasing the amount of resistance you’re using and switch to maintenance.

DECREASING FAT

Adding muscle mass will help boost your metabolism, but I recommend upping the ante with some effective cardio training. Interval training is the absolute best (a recent study showed that it boosted fat burning in participants by more than 30%), but it can also be combined with traditional endurance cardio (i.e., running at a set pace).

While the strength training and cardio will increase the amount of calories you burn each day, you may also need to decrease your caloric intake. This is called creating a calorie deficit, and it’s the only way to lose weight.

CONCLUSION

While there’s no such thing as a toned muscle, increasing your muscle mass and decreasing body fat through exercise and nutrition will achieve the desired result.

Dear Davey,

I was looking in the mirror the other day and realized that my right trapezius is larger than my left and it is noticeable. My friend recommended that I do shrugs whilst having a heavier weight on my left until it balances. Is this right – or is there a better way of evening my muscles out?

From,
Kieren

Hey Kieren,

First things first, the trapezius muscles (often called “traps” for short) are the large superficial muscles that extend up the back of your spine, out toward your shoulders and down your spine (see image). They help move the scapulae and support the arm.

Having uneven muscles is very common – and it’s fairly easy to correct. Whether it’s uneven biceps, glutes or traps, the strategy is very similar. Ditch the machines (unless they are iso-lateral) and barbells in favor of dumbbell workouts. Barbells can be a great part of any workout, and they’re particularly useful when working with very heavy levels of resistance. But with barbells, you’re able to favor one side over the other – and thus experience an uneven workout.

As an example, look at the barbell bench press. If my left pectoral muscle is weaker and less developed, I’m able to shift more of the weight onto my right side when performing presses. If I were doing chest presses with a dumbbell, on the other hand, I wouldn’t be able to shift the weight – and both pectoral muscles would be getting an equal workout.

With machines, it’s also easy to favor one side over the other – unless the machine is iso-lateral. With iso-lateral machines, each side moves independently of the other – and so, these can be used to correct muscular imbalances.

Doing dumbbell shoulder shrugs is a great way to build up your traps. Since you’re looking to build size, use the heaviest weight that still allows for 8 – 10 successful repetitions. You should experience failure on your last repetition. Do up to 4 sets as time allows.

Also consider dumbbell upright rows and reverse dumbbell flies.

Love,
Davey

At one point, the waiter brought over a complementary bowl noddles. All three of the men erupted in laughter at the idea of eating noodles – as they contain refined grains and were cooked in oil. “More for me,” I thought to myself – and, to the surprise of the men, I dug in. For the record and much to their dismay, I also took home the leftovers.

Eating healthy is one thing. But like anything else, it can be taken to the extreme.

When people become obsessed with eating healthy, and avoiding foods with artificial colors, preservatives, unhealthy fat, added salt or sugar, doctors are using a new term called “orthorexia” to describe the disorder. In Greek, “orthos” means proper and “orexia” means diet.

Orthorexics are obsessed with food selection – and eating in restaurants can become impossible. It can result in isolation, the inability to take part in everyday activities and extreme intolerance of others’ food choices.

While I doubt the men at dinner were truly orthorexics, it’s easy to see how healthy eating can get out of control. Even when healthy things – like a good diet or working out – become an obsession, it’s still an obsession. And it’s important to seek out professional help.

Do you know anyone who is obsessed with healthy eating? Has it taken control of their life? Let me know in the comments below.

Based on a number of variables, this quick test will put together an estimated expiration for your life. Using equations, data and research, the approximation is obviously just an educated guess. You could, for example, get hit by a car crossing the street later this afternoon.

The real value in the lifespan calculator is noticing how your answers change your estimated age of death. Some of the variables – like family history – are unchangeable. But many of the answers, like those related to exercise and nutrition, are within your control. To these answers, I’d encourage you to pay special attention.

For example, to talk about alcohol abuse is one thing. But to see how many years it shaves of your life can be a real wake up call. And it can be a real motivator to make the changes – or get the help – that is required.

As Valentine’s Day is about love, there’s no better way to show your body some love than by making decisions – and changes in your lifestyle – that honor it. Get started today by calculating your estimated lifespan.

P.S. In the comments below, share your estimated lifespan – and a change or two that you can make to extend it. Mine was 92.

Like “VO2max,” a word you may have heard from a personal trainer or exercise guru. In a nutshell, VO2max is the maximum capacity of an exerciser’s body to transport and use oxygen during exercise – and it’s considered one of the best measures of cardiovascular ability.

Once the exerciser’s VO2max is reached, failure is imminent. It’s a plateau that can’t be overcome like hitting a brick wall.

Traditionally, experts thought that this plateau was caused by either the heart’s inability to pump any more blood, muscles being unable to extract any additional oxygen from the blood or the inability of the lungs to pull in more oxygen from the air.

Now, a new theory is being proposed: It’s not the heart, muscles or lungs that cause the VO2max plateau – but rather, the brain. The brain applies the brakes so that the body doesn’t reach absolute failure.

The theory is being supported by a whole slew of recent research, including an interesting study involving “decremental” tests to determine VO2max – with huge implications for regular exercisers. In the study, researchers first measured participants’ VO2max using the traditional treadmill test. In this test, the treadmill starts slow, but gradually increases in speed until the VO2max plateau is reached shortly before failure.

Next, the decremental test was performed on half of the participants. Researchers quickly vamped up the treadmill speed beyond the previous point of failure. After about a minute – and just before failure was reached – the treadmill was lowered by a kilometer per hour. This was repeated for the duration of the test.

Interestingly, the decremental test resulted in a higher VO2max.

For the participants that didn’t experience the decremental test, their VO2max remained unchanged in a subsequent traditional test. But, most notably, when the decremental participants returned to the treadmill for an additional traditional VO2max test, they maintained their new (and higher) VO2max.

It’s as though simply performing the decremental test reset the body’s VO2max – and cardiovascular ability – to a higher level. For those of us that exercise regularly, this is huge and exciting news.

Holy forearms.

Strong forearms aren’t just sexy – they’re functional.

When perform repetitions with barbells or dumbbells, some exercisers may notice that it is their grip strength (rather than the muscle being worked) that fails first. In other words, just holding onto the weights may be the greatest challenge – not the exercise itself.

Whenever I go rock climbing, I’m always impressed with the forearms of frequent climbers. Since grip strength is a necessity in climbing, their forearms are developed and bulging. It’s that sexy construction worker look.

In reading a recent article about climbing, the author recommended a very simple but highly effective exercise to build grip strength and forearm muscles. It only requires a tennis ball. I loved it so much that I wanted to share it with you. You can do it at home – or even at the desk while working.

In one hand, squeeze a tennis ball 20 times. Pause and repeat for two more sets.

Then, squeeze the ball between your thumb and pointer finger 20 times. Do this with each finger individually.

Switch hands, and repeat the whole series.

That’s it. But it’s not as easy as it sounds – and your forearms will be burning. Nonetheless, it’s a very effective way to build the grip strength that’s necessary for effective free weight training.

Addicted to caffeine? Here are 7 tips to cut back.

400 billion is a very big number. It’s also the number of coffees consumed each year by people around the world. In North America alone, it’s estimated that 80% – 90% of adults have caffeine on a regular basis.

Though it’s believed that moderate caffeine consumption may be linked to some health benefits (including lower risk of some diseases, cancers and strokes), too much caffeine isn’t a good thing.

Most experts recommend no more than 200 to 300 milligrams of caffeine per day, which works out to between 2 and 4 cups. According to the Mayo Clinic, heavy caffeine consumption may cause:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Upset stomach
• Fast heartbeat
• Muscle tremors

With most of us not getting enough sleep – and with sleep being critical for muscle recovery – the symptom of insomnia is of particular concern for many exercise enthusiasts.

To that end, here are seven tips for cutting back on caffeine:

1. Monitor intake. Using a journal, your phone or a piece of scrap paper, keep track of the amount of coffee, tea and soda that you consume on daily basis. This will help you get a better handle on the situation and give you a starting point.
2. Take it slow. Gradually reduce your caffeine intake by reducing coffee consumption by 1/2 cup per day. Quitting cold turkey isn’t sustainable – and it can result in painful withdrawal symptoms like headaches.
3. Replace caffeinated drinks with a cup of caffeine-free herbal tea. Or even water. It’s important to replace an unhealthy habit with a healthier one to help fill the void.
4. Switch to decaf coffee. There are many great and delicious decaf flavors. Alternatively, you can try watering down your caffeinated coffee to reduce your intake.
5. Cut brew time. You can reduce the caffeine in tea by brewing it for less time. Or, you can pour out some of the tea and replace it with hot water.
6. Watch for other caffeine sources. Beyond coffee, tea and soda, caffeine can also be found in other products. There’s some (but not much) caffeine in chocolate, and quite a bit in many pharmaceuticals. Two Excedrin tablets, for example, contain 130 milligrams of caffeine. That’s more than a cup of a coffee.
7. Plan accordingly. As you gradually decrease caffeine consumption, your body may experience withdrawal symptoms. For that reason, it’s best to make cutbacks during lower-stress periods in your life.

Most of all, know that a low-caffeine life is possible. And, it’s great! I don’t consume caffeine, and yet I have tons of energy and jump out of bed in the morning. No caffeine needed.

If you have any tips to reduce caffeine consumption, please share them in the comments below!

But many people get on scales for other reasons. They get on a scale in search of validation.

When a blog buddy sent the following story to me, I knew that I had to share it with you:

You are beautiful. Your beauty, just like your capacity for life, happiness, and success, is immeasurable. Day after day, countless people across the globe get on a scale in search of validation of beauty and social acceptance.

Get off the scale! I have yet to see a scale that can tell you how enchanting your eyes are. I have yet to see a scale that can show you how wonderful your hair looks when the sun shines its glorious rays on it. I have yet to see a scale that can thank you for your compassion, sense of humor, and contagious smile. Get off the scale because I have yet to see one that can admire you for your perseverance when challenged in life.

It’s true, the scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure beauty, talent, purpose, life force, possibility, strength, or love. Don’t give the scale more power than it has earned. Take note of the number, then get off the scale and live your life. You are beautiful!

I’ve never heard it said better.

Researchers from McMaster University have concluded that a short, 10-minute massage helps reduce inflammation in muscles. According to the researchers, massage may not just help athletes and exercisers improve muscle recovery – but also help treat chronic inflammation-related conditions like muscular dystrophy or arthritis.

To conduct their study, researchers followed 11 men in their twenties. After a number of tests, the men exercised until the point of exhaustion. After resting for 10 minutes, a massage therapist applied oil to both legs – but then only massaged one leg for 10 minutes. Muscle biopsies were then done on both legs – and then repeated after 2.5 hours.

Researchers discovered that even a short 10-minute massage triggers the biochemical sensors that send inflammation-reducing signals to muscle cells. Moreover, massage causes the cells to build more mitochondria – which may also play a significant role in healing.

For the researchers, the surprise was really the dramatic effect that just 10 minutes of massage had on the muscles. According to one researcher:

I didn’t think that little bit of massage could produce that remarkable of a change, especially since the exercise was so robust… It is clearly potent.

Obviously, this study is really just a first step in determining treatments for muscle recovery and injury, but it’s yet a another reason to take some time – even if it’s just for a few minutes – to engage in a massage, even if it’s not Valentine’s Day.

P.S. Can’t hire a masseuse? Check out my Davey Wavey Fitness YouTube video to learn how to self-massage.

Cassey runs a YouTube channel called BlogilatesTV, and the two of us teamed up to create a super-intense and amazing 8 minute ass workout to kick your…. well, butt.

Check out the video and let me know if you make it through to the end by leaving a comment. Good luck!

Hey Davey,

I have a question: Does being a vegetarian help with weight loss?

From,
Ashley

Hey Ashley,

It may – or it may not. Though people maintain vegetarian diets for a number of reasons (i.e., moral, religious, health, etc.), it’s not a weight loss program. It’s truly a lifestyle.

I, for example, could have a vegetarian diet that consists entirely of chocolate chip cookies and upside-down cake. Yum! But clearly, such a diet would be extremely unhealthy and result in weight gain.

Losing weight is really creating a calorie deficit. That is, you consumer fewer calories than you burn. It’s all about the type of foods you eat, the size of your servings and the quality and quantity of physical activity in which you engage. Whether you’re a carnivore or a herbivore, the formula is exactly the same.

Having said that, some individuals may find that vegetarian diets typically lack saturated fat (found in animal products) and are rich in fruits, vegetables, nuts, whole grains and other filling – but nutritional – foods. For this reason, being a vegetarian may be more conducive to a healthier lifestyle. But it’s not a magic solution for losing weight.

Love,
Davey

First things first, brown rice is the whole grain with just the outer husk removed through a milling process. White rice, on the other hand, is brown rice that is heavily milled to take away the bran and much of the germ.

The germ contains essential oils which otherwise cause brown rice to go bad after 6 – 8 months. Because this germ is removed in white rice, it can last up to 10 years before spoiling. It is the longer shelf life of white rice has made it extremely popular. Unfortunately, the heavy milling process also removes the rice’s fiber, vitamins and nutrients.

When comparing white rice to brown, consider the follow statistics. Brown rice has:

• About 7x more fiber
• Fewer carbs
• A lower glycemic index (doesn’t result in blood sugar spikes)
• 2.5x more iron
• 3x more vitamin B3
• 4x more vitamin B1
• 4x more magnesium
• 10x more vitamin B6
• Fewer calories

White rice has also been linked to increased risk of type 2 diabetes. According to researchers from the Harvard School of Public Health, eating two or more servings of brown rice weekly lowers the risk of developing type 2 diabetes. Eating five or more servings of white rice weekly increases that risk. In fact, researchers concluded that replacing 50 grams of white rice daily with brown rice would lower the overall type 2 diabetes risk in an individual by 16%.

The bottom line: If rice is part of your diet, brown rice is a much healthier option. Despite its shorter shelf life, it offers a number of benefits over the more refined alternative.

I remember traveling with her to one of Rhode Island’s coastal parks and climbing along the cliffs. In the midst of our jumping, laughing and playing, she realized it was all something she had never been able to do before. Because she was thinner, more athletic and in better health, she was able to experience many “firsts” in her newly transformed life.

When clients talk about motivation – or lack thereof – I encourage people to think about how life will change upon achieving their fitness goals. While the changes in my friend’s life were extraordinary, all of us can improve the quality of our lives through a healthier lifestyle.

Exercise prevents disease, improves your mood, boosts your energy, promotes better sleep, improves learning, reduces the risk of premature death, leads to better sex, lifts depression and improves self-esteem – just to name a few of the many benefits.

When you have trouble mustering up motivation to hit the gym or to embark on a new workout routine, refocus your attention on the benefits of exercise – and how these benefits can and will transform your life. Imagine the many ways in which your life would be different and visualize the enhanced quality of life that you’ll experience.

Hold on to this image with all your heart, and use it to fuel your motivation as you reach for – and achieve – your fitness goals.

How has – or will – exercise transform the quality of life that you experience? Let me know in the comments below.

The forbidden fruit syndrome: Does banning unhealthy snacks make them more desirable?

Growing up, the shelves in my family’s pantry were stocked with soda, chips and candy. Of course, there were healthy options, too – but my friends always loved coming over to indulge in the forbidden snacks that their parents didn’t buy.

Though I was overweight for a few years during my childhood, my sister was always thin. Though the unhealthy snacks were available to us, neither of us paid them much attention. Because soda, chips and sweets weren’t considered “off limits,” there was no satisfaction – as there was for my friends – in consuming them.

A new study, published by researchers at Pennsylvania State University, calls into question the effectiveness of banning unhealthy snacks – particularly, in schools. According to the data, there was no correlation – at all – between obesity and attending a school where sweets and salty snacks were available.

Researchers tracked the body mass indexes (BMI) of 19,450 students from fifth grade through eight grade. In fifth grade, some 59% of students attended schools with unhealthy snack bans. By eight grade, 86% of students were subject to bans.

Looking at the data, correlations were examined on a number of levels. Researchers even looked at differences in BMIs for students that moved into schools with bans and vice versa. But no matter how researchers sliced the data, there were virtually no differences in BMIs. In other words, the bans don’t work.

As was experienced by my friends during childhood, it may be the forbidden fruit syndrome. The action of banning something usually has the opposite effect than what is intended. Just look how American youth compare to their European counterparts when it comes to alcohol and the drinking age. Moreover, the more we concentrate on what we can’t eat, the more we want to eat it.

But if banning unhealthy foods isn’t the answer for the astronomical obesity rates in American youth, what is? Let me know what you think in the comments below.

Use specialization to balance your workout.

Every Thursday night, I work with a Pilates instructor to help improve my flexibility and correct muscular imbalances. During last night’s class, we worked to identify some of the weaker muscles in my body.

Like many of you, I’ve spent a lot of time exercising and building stronger muscles – but not all of my muscles have developed evenly. As is fairly common with frequent exercisers, some of my muscles have become stronger than others. When working out, the problem is then compounded when those stronger muscles are used to compensate for the weaker ones.

For example, my shoulders are very strong. Even when training other muscles (such as my lats), my shoulders tend to fire and want to do the work. Of course, this only makes my shoulders stronger and my lats weaker. In order to avoid activating my shoulders, I really have to pay attention to my body’s movements. Moreover, without activating my shoulders, the amount of resistance that I’m able to use is greatly decreased.

Specialization is a technique that targets specific muscles that may be lagging behind others. It often means introducing new exercises that target underdeveloped muscles specifically. And, because you won’t be able to use a lot of resistance, it’s important to check your ego at the door. It’s better to perform the exercise properly with less weight than incorrectly with more.

If you have trouble identifying lagging muscles, try examining your body in the mirror – or consider hiring a personal trainer for a few sessions. Even if underdeveloped muscles aren’t visible, the trainer should be able to identify them through an evaluation.

No pain, no gain: No way.

Hi Davey,

I’ve been getting back in to shape lately by going to the gym 2 – 3 times a week. When I first started, my muscles would become sore 1 – 2 days after my workout. Recently I’m finding that my muscles don’t become sore in the slightest. I am increasing the amount I lift but I’m cautious because I’m still getting back into it and I don’t want to harm my muscles.

Does this lack of soreness or stiffness in my muscles mean I’m not working hard enough?

Thanks and much love,
Eric

Hey Eric,

Congratulations on getting back into the swing of things and renewing your commitment to exercise!

First things first, muscle soreness that occurs 12 – 48 hours after exercise is called Delayed Onset Muscle Soreness (DOMS) – and it’s a good thing. Immediate muscle soreness or pain, on the other hand, is often related to injury – and immediate medical attention is encouraged. Since the soreness you experienced is the former, there’s no need for concern.

When exercisers start a new routine (just as you did), muscle soreness is very common. Since the new workout is a shock to the body, muscle soreness is a likely result. But, over time, the body will adjust – and soreness will tend to decrease. This is all very natural and part of the process.

Though many people become addicted to feeling sore after exercise, soreness isn’t required for muscle growth. Provided you have an effective strategy to target muscle growth, your muscles will continue to grow even if you don’t experience discomfort.

In this way, the age-old adage of “no pain, no gain” is certainly a fallacy.

Love,
Davey

First things first, carbohydrates are found in breads, cereals, fruits, vegetables and in some dairy products.

Though they get a bad rap, your body needs carbohydrates – especially if you take part in regular activity. And although carbohydrates are important in your diet, not all of them are created equal. Wholegrain cereals and grains are much better for you than refined cereals and grains; they retain more of their nutrients, contain more fiber and don’t impact blood sugar levels as significantly.

Though the Food and Drug Administration (FDA) regulates labeling, there’s currently no official definition for net carbs. But, in general, net carbs are defined as total carbohydrates minus the carbohydrates that don’t affect blood sugar levels (such as fiber or sugar alcohols).

For example, I buy wraps for my sandwiches. The nutrition information lists 13 grams of carbohydrates and 6 grams of fiber. As such, the packaging advertises only 7 net carbs. Because the fiber carbohydrates don’t result in a spike in blood sugar levels, advertisers subtract these carbs to calculate the net carb total.

If you’re insulin resistant, have diabetes or issues with blood sugar levels, it’s important to monitor carbohydrate intake. But, in today’s anti-carbohydrate world, it’s easy to get carried away. If you have tried a low-carb diet, you may have noticed feelings of tiredness, an inability to concentrate, a decreased reaction time and a feeling that every small task is hard to do. It’s because your body – and your brain – rely on carbohydrates to function properly.

Instead of focusing on carbs or net carbs, my advice would be to put your energy and attention on portion size and the number of calories that you consume.

Ages ago, when we still lived in caves, our lives depended on movement. We had to hunt and gather for our very survival, and so our bodies evolved to support this necessity.

Thing have changed. Today, we can “gather” our food by plucking it off the shelves of a grocery store – or lifting a phone and ordering takeout. Though we’re all still blessed with the same engineering marvel – that is, the human body – as our cavemen forefathers, we tend not to take advantage of it. Instead, we sit in front of the TV. Or in traffic. Or at our desks. It’s like being given a Ferrari but never taking it out for a drive.

Look in the mirror. Examine your strong, long legs. Admire your arms and torso. Your body craves movement. Your 640 muscles want to contract and expand. Your 360 joints want to glide, hinge and pivot. Your heart wants to pump. Your glands want to sweat and the human in you wants to bet set free from this cage of captivity.

Let him or her out! Press the pedal to the metal. Feel the wind in your hair. Take your Ferrari out for a spin.

Winter isn't a time for fitness hibernation.

It’s winter. The days are shorter, darker and colder. When it comes to exercising and working out, hibernation may seem like a tempting alternative.

But not so fast: Research shows that adults who work out consistently have significantly lower levels of depression. Moreover, pounds gained from gym hiatuses are very difficult to shed – even after you start exercising again.

When it comes to exercise, consistency is extremely important to achieve your fitness goals. It’s not about exercising for two months and then taking one month off; exercise is a lifetime commitment. But regular and consistent exercise is also important to experience the many other benefits of exercise – like improved sleep, increased energy, weight control and better moods.

To determine the impact of exercise regularity on depression, a 2010 study followed nearly 200 individuals for 2 years. Participants were put into two distinct groups of regular and irregular exercisers. Based on the findings, researchers found a significantly lower level of depression in regular exercisers – and thus concluded that consistent exercise is fundamental for improving mental health.

In another study, researchers studied weight gained during breaks from regular exercise. It’s no surprise that reducing physical activity can result in weight gain – but can that weight be lost by resuming exercise? According to the study, not easily. Weight gained because of reductions in weekly exercise in men and women “may not be reversed by resuming prior activity.” In other words, the weight gained during exercise breaks tends to be stubborn – and it isn’t lost by resuming your same workout a few months later.

The days are short and cold, and our schedules are busier than ever – but, to truly enjoy the many benefits of exercise, consistency is key. Keep honoring your body with the movement it craves. A day isn’t a day unless you’ve broken a sweat.

Ready, set, go: Make your mind work for you - rather than against you.

I know you’ve been there: You’re 5 minutes into a 20 minute treadmill run. You’re already short of breath – and all you can think about is that you still have 15 minutes of running left. In your mind, you’re already defeated and there’s no way you’re going to finish the run.

I like to say that running is 75% physical and 25% mental. Sure, our ability to run is largely determined by our level of cardiovascular performance. But our mind plays a huge role, too. Running is, at least in part, mental. As such, we can use our minds to sabotage our running – or to help us push through.

One of the simplest and most effective mental treadmill tricks is shifting your focus away from the total amount of time left. In the above example, don’t put your attention on the remaining 15 minutes. Instead, consider that you already have five minutes under your belt. Focus on getting through the next minute. If that seems too much, push yourself another 30 seconds. Once you get there, extend your goal just a little bit further out. It’s just like the donkey and the carrot.

When I train with intervals, for example, I’m usually tired within the first few minutes. I often push myself to just finish the next set of intervals. Once I’m there, I realize that there’s enough figurative gas in the tank for another. And then so on. It works.

Your mind can be your biggest challenge or your biggest cheerleader. It can be a foe – or a friend. To get the results you want, it makes much more sense to use this powerful tool in your favor.

Howdy Davey!

I’m starting your weight loss program and I was wondering if you could answer one of my questions.

I understand the three types of exercise (resistance, cardio, and stress reduction), but I am wondering if is best to set aside each day to do a different one – or should I cram them all in together?

Thanks for the help, and I’m loving the plan so far!

Thanks,
Jake

Hey Jake,

I’m so glad that you’re loving The Davey Wavey Weight Loss Program.

For blog buddies that aren’t familiar with the program, it covers the three main types of exercise. There’s heart-pumping cardiovascular exercise (i.e., jogging on a treadmill), strength training (i.e., lifting weights) and stress reduction exercises (i.e., yoga, walking or anything else relaxing).

How you build your workout routine – and how you break up or combine the different types of exercises – really depends on a number of factors.

There’s nothing wrong with doing cardio and strength training together. In fact, that’s what I do at the gym. The big advantage to this approach is that it is efficient; you can get a full-body workout each day. Moreover, research suggests that combining strength training and cardio results in a greater calorie burn than doing either separately. Whether you work out once a week or six times per week, this approach can work well to help you achieve your weight loss goals.

Alternatively, you could do cardio one gym day and then strength training on the next. For example, you may decide to do cardio on Monday, strength training on Tuesday, cardio on Wednesday and so on. The advantage to this strategy is that you may have more energy for each type of exercise. If, for example, you followed the previous approach and combined both cardio and strength training into one workout, you may be fatigued from the cardio even before you start strength training. By separating the exercises out onto different days, you’ll never be fatigued before you start your strength training or cardio. But because you’re training each muscle group less frequently, I’d only recommend this approach if you exercise four or more times per week.

Some diehards do go to the gym twice each day. These motivated individuals might do cardio in the morning and then strength training at night (or vice versa). Going to the gym twice per day is not necessary – and it’s not something that I’d recommend for most people starting out on a new routine. Is it hard to sustain and balance with other life commitments. It’s not for everyone.

Lastly, we must consider stress-reduction exercise. Stress reduction exercise comes in many varieties – and it can be performed almost anywhere. You may wish to perform stress reduction exercise at the gym by relaxing in the pool or participating in a yoga class, but there’s no advantage to combining it with your other exercises. Think of it as a nice excuse to pamper yourself (as if we need an excuse for that), and fit it in when and wherever you can.

Love,
Davey

Paula Deen: I have diabetes, y'all!

When Paula Deen disclosed her diabetes diagnosis, the world didn’t seem too surprised. Deen is the queen of deep frying foods and famous for her decadent desserts and use of butter. In one popular YouTube video, Deen even deep fries a cheesecake. Indeed, Deen’s diet seems like a recipe for health issues and complications.

While Deen isn’t getting much sympathy from the blogosphere, it seems to me that we can use this diagnosis as a teachable moment – and dispel some of the common myths about type 2 diabetes.

For one, not all overweight or obese people develop type 2 diabetes. According to the American Diabetes Association (ADA), “Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role.” Weight isn’t the only risk factor and most overweight people never develop type 2 diabetes. And, indeed, many people with type 2 diabetes are at a normal weight.

Second, sugar isn’t necessarily to blame. While Deen’s cakes and dishes contain no shortage of confections, that notion that sugar causes diabetes is a common myth. The ADA states, “type 2 diabetes is caused by genetics and lifestyle factors. Being overweight does increase your risk for developing type 2 diabetes, and a diet high in calories, whether from sugar or from fat, can contribute to weight gain.” Having said that, Deen’s unhealthy diet may have played a role – but other factors are almost certainly involved.

Third, people with diabetes can still eat sweets and desserts. Deen’s diagnosis doesn’t mean that she can no longer eat her own recipes. When consumed as part of a healthy meal plan and when combined with exercise, desserts and sweets aren’t entirely off limits. Moderation is key.

I’m not defending Deen and her diet of deep-fried lasagna, Krispy Kreme burgers and deep-fried stuffing on a stick; she’s responsible the unhealthy recipes that have become her hallmark. But I hope that the visibility surrounding Deen’s diagnosis can be used as teachable moment to learn more about a serious disease that affects 25.8 million Americans.

When I graduated university and moved to Washington, DC, television wasn’t a priority. Because money was tight, I wasn’t interested in paying a monthly cable bill. Instead of watching TV, I engaged in a number of activities that greatly improved the quality of my life – like reading books, going on adventures and taking yoga classes.

In 2009, I finally cracked and bought a TV. But in placing the screen in my home, I was certain of one thing: I wouldn’t make it a focal point.

In so many homes, clusters of chairs and couches surround television sets in the same way that benches and stools once surrounded campfires. Or, the way that pews might surround an altar. The focus of the room – and in some cases the entire home – is the almighty television set. That’s not for me.

In my home, the television is more of an afterthought than a focal point.

In my home, the television is more of an afterthought. My living room is furnished to support conversation and face time. The seats face each other – not a screen. In fact, there’s really no good seat from which to view the television. And I like it that way.

Let’s be real: Televisions aren’t going anywhere. I don’t think it’s realistic or wise to wage a crusade against something that some few of us are willing to throw away. But, simply by shifting the way we organize and furnish our homes, we’re able to lessen the role that the TV plays in our lives. Instead of building homes that encourage sedentary lifestyles, we can use design to help facilitate the things we really value. Like each other, and our health.

Calling all couch potatoes...

In building a healthy lifestyle for you and your loved ones, would you consider throwing out the television? According to a new global study published in the European Heart Journal, simply owning a television and a car increases your risk of a heart attack by 27%.

Of course, the television and car – in and of themselves – aren’t to blame. Instead, it’s the sedentary lifestyle that both instruments serve to support. Televisions and cars are markers of sedentary lifestyle.

One can assume that without a television, individuals spend increased leisure time in other activities like walking, hiking, sports, etc. Similarly, without a car, people spend more time traveling on foot or biking. These instances of physical activity help improve cardiovascular function and serve to lower the risk of heart attack.

In a separate, soon-to-be-published study in Journal of the American College of Cardiology, researchers measured the impact of television and computer “screen time” on heart disease and premature death. They concluded that “people who spend excessive amounts of time in front of a screen – primarily watching TV – are more likely to die of any cause and suffer heart related problems.”

In fact, spending 2 – 4 hours a day in front of a screen increased mortality by 48%. Spending 4 or more hours increased the mortality rate by a shocking 125%. Moreover, the associations were independent of traditional risk factors such as smoking, social class, exercise, etc.

The Centers for Disease Control and Prevention advise every adult to get at least 150 minutes of physical exercise per week, but the European Heart Journal study suggests that cardiovascular benefits can be reaped even at lower levels.

The bottom line: To support a healthy lifestyle, minimize sedentary time and maximize your active time – even if it’s just a few extra minutes a day of movement. And turn off that TV!

This year I grew tired of being obese decided to make a complete lifestyle change. The weight came off very fast. I am now nearly 60 pounds lighter, and I am enjoying and have embraced my new healthy lifestyle. I am very close to my personal target weight. My friends, family and co-workers all comment on my new slimmer me. How come I am having trouble seeing that person? I am well aware of my weight loss and that old clothes do not fit me as they once did so how come I still see a fat person in the mirror? What can I do to help see the new me that everyone else can?

Having struggled with my weight for many years during childhood, I immediately related to and understood Tom’s situation.

I sent Tom’s question to Diane Petrella, MSW, my good friend and contributor to The Davey Wavey Weight Loss Program. Diane is a renowned psychotherapist, author of The Inspiration Diet and a weight release coach – and I knew that she would have some great insight and recommendations.

Diane noted that, for Tom, the weight loss was rapid:

That’s great on one level, as seeing rapid results inspires confidence and motivation. At the same time, our minds have to “catch-up” with the changes made to our bodies.

According to Diane, Tom’s experience is not unusual. And, speaking from personal experience, I can attest to it; even after losing weight, I continued to see myself as chubby.

Diane continued:

Many people see themselves as “fat” even when they release a significant amount of weight. This is because the inner images we hold of ourselves are very powerful. Even when there is concrete evidence, as in the numbers on a scale, our mind can distort that reality to fit our self-perception.

To move forward, Diane recommends a strategy of recording your success in a weekly log. By keeping track of your weight, changes in clothing sizes, compliments and other improvements, you’re able to use these as evidence of your new weight.

Moreover, Diane encourages people like Tom to make new affirmations:

When you catch yourself saying, “I’m fat”, tell yourself, “Stop. That’s an old way of thinking. I release that thought. I am healthy and fit.” When you first say this, it may feel contrived. That’s OK. Say it anyway. Act “as if” it is true, which, in fact, it is as confirmed by the physical evidence you have. After a while saying these positive affirmations, and seeing yourself as thinner, will feel more natural.

Like so many things in life, it takes time. Diane recommends a prescription of gentleness and patience, noting that “it takes time to change your thoughts and beliefs to support your new self-image.”

If deeper issues are involved, such as trauma or abuse, professional support may be necessary. And if a distorted self-image becomes emotionally crippling, such as body dysmorphia disorder, seek out professional treatment.

Can you relate to Tom’s experience? If so, let me know in the comments below.

Sorry Richard, but group classes aren't always the best way to get results. But I still love your bedazzled tank tops.

Hey Davey Wavey,

A couple of years ago, I started attending fitness classes and have increased the amount of classes I do over time. I now do 6-8 classes per week, each at an hour. Some of the classes involve weight training and others are cardio.

While the classes helped me slim down and build some muscle, I’m at a stand-still and am not noticing any changes. Am I doing something wrong?

Thanks,
Peter

Hey Peter,

I’m not at all surprised by your situation – and it’s actually very common. Fitness classes are fun, informative and a great way to get started or to add variety to your workout. But because it’s in a group setting, it’s hard to build a class around one person’s specific goals.

Your goal may be to build muscle. The person next to you may be looking to lose weight. Moreover, your ability levels could vary greatly. Ideally, the instructor would be working with the two of you very differently – but, in a class, everyone gets lumped together.

Breaking through fitness plateaus involves taking your workout to the next level – but, since new people are always coming into a class, it’s unlikely that the instructor will increase the intensity of the program. With classes, participants tend to get more of the same, day after day and week after week. If you’re just looking for maintenance, then this is great. But if you’re looking to build on your results, group classes almost always fall short.

If you’re serious about building muscle, then you’ll want to spend some time training with machines and free weights. Because free weight exercises are so specific, take time to setup (i.e., loading the weights, etc.) and require space and equipment, most classes exclude them. You might find a class with light dumbbells, but I’ve yet to see a class that incorporates, for example, the bench press.

It sounds like you’re ready to take your workout to the next level – and, if I were in your shoes, I’d scale back the number of classes that I take in exchange for some individual workout sessions. Ideally, it may make sense to higher a trainer for a week or two to help put together a customized program.

Having said that, group classes are still great for adding variety to a workout, and an effective way for gym newbies to get acclimated to exercise.

Love,
Davey

While these exercises are demonstrated with a partner, there are plenty of ways to improvise if you’re flying solo. For example: If you’d like to try the handstand push-ups, but don’t have a partner, try performing the exercise against a wall. Or, alternatively, keep your feet on the floor and pike your body by folding at the waist and keeping your upper body in the handstand position. This will also make it a bit easier.

Want to see more of Chris? I know I do. Let me know in the comments below!