FitDaily Fitness Blog

Lunch Meat for Additional Protein?

7/2/2009

I’ve come across several programs that suggest a convenient way to get that extra little spike of protein is to add a slice or two of lunch meat to your meal. I’ve seen some texts suggest that ham is not the best source because it’s loaded with sodium.

This certainly seemed logical enough to me. Those exercising regularly definitely need additional protein to support muscular recovery. Ham is cured with salt, and thus contains a large quantity of sodium.

However, we need to be more careful how we define the term lunch meat. Most of the deli meats sold in grocery stores has been heavily processed before it’s shaped into a cylinder, shrink wrapped, and sent to the local deli. The meats are often chopped up and then compressed back together again. This process leaves some of them much fattier than they look.

Of course the meat itself typically comes from industrial meat production facilities, which means it comes from animals fed unnatural diets of corn, soy, and whey. This diet makes the animals so sick they need antibiotics to survive. Plus they are typically given hormones to increase their growth rate.

This means the fat in this kind of meat is out of balance, and is less healthy than the fat contained in free range animals.

Aside from the fat balance issue, there is another problem with using deli meat for protein supplementation. That is that most of the meats are soaked in salt solution. In many cases meats such as turkey or roast beef contain just as much sodium as ham. This amount can be quite considerable in fact. It’s not uncommon for lunch meat to have 500mg or more of sodium in a large slice. That’s about one fifth the RDA for sodium.

So my suggestion is if you need additional protein take a whey protein supplement. If you want to add some meat to your diet, try to get free range meats and cook them yourself. For example, slice your own turkey and save it in sandwich bags or freeze it. This way you can get the meat without the added sodium and preservatives.

Diet Pills- Works in Coordination with Proper Nutrition and Exercise

6/22/2009

Have you ever noticed that diet pills and other fad diet-related items almost always have some sort of disclaimer message in addition to the usual FDA disclaimer. It usually says something like this:

To lose weight use these pills in coordination with proper nutrition and exercise.

It's funny that even the most popular weight loss supplements bear this same warning. Do you know why that is? Can you guess why this message is on products that do absolutely nothing for weight loss?

Because proper nutrition and exercise are what work! If you could do that part, you wouldn’t need the pills. If you did both, it would work. It would also cost more and create additional hazards to your long-term health.

If your arm was hurting and some told you to eat a blueberry muffin, you probably wouldn't find that advice useful. But if the person said that along with rest and some anti-inflammatory medicine, a blueberry muffin would help your arm... you might try it.

Is it going to help your arm pain? Of course not. So let's cut out the blueberry muffins and just stick to the things that actually work for losing weight and don’t have extra costs and risk factors.

Make a smooth transition to a healthier lifestyle with my comprehensive step-by-step guide to exercise, nutrition, and weight loss motivation Three Weeks to Thrive.

Cancer: Another Reason to Live a Healthy Lifestyle

6/15/2009

Surprising research has shown that men are far more likely to get cancer and more likely to die from cancer than women are. This appears to be true even when adjusting for gender specific cancers.

The exact reason for this isn’t known, but researchers believe it is because generally speaking women take better care of their health. Men are more likely to smoke, drink to excess, and carry extra pounds. When you couple that with stress the body is more likely to develop illness, including deadly forms of cancer.

As a note, in 2007 lung cancer was the top cancer killer among men. It accounted for almost a quarter of all male cancer deaths. I surely hope you aren’t still smoking cigarettes. Cigarettes simply cannot be part of a healthy lifestyle.

Another thing about us guys is that we don’t like to be poked and prodded by doctors. I’ll be the first to admit this about myself. That means we don’t get checked out when something could be wrong with us. This is believed to increase the mortality rate associated with cancer in men.

Now is the time to start working on those bad habits. Now is the time to start building those good habits.

Exercise: The Cheapest Anti-depressant There Is

6/8/2009

Did you know that exercise is actually a mild anti-depressant? It sure beats that prescription co-pay, since it’s… well, it’s free.

It’s certainly a lot healthier than taking drugs to regulate your mood. Clearly I’m not recommending your abandon your doctor prescribed medication with the hopes that a little jog around the block will ease your woes, but there is something to the uplifting qualities of a solid exercise program.

Exercise releases endorphins in the brain which blot away minor aches and pains, leaving you with that euphoric feeling. You may be a little sore after a good workout, but that’s just a reminder of the gains you’ve made toward better health.

Those of you suffering from addictions such as drugs, alcohol, cigarettes, or even gambling, I would encourage to try some exercise (consult with a doctor first) and see if you can ease your addiction with something healthier. You may find that not only does exercise make you feel good about yourself, but it reduces your stress levels, helps you sleep better, and overall improves your ability to be functional and productive in other tasks.

Here's a real life story of someone who conquered drugs and is now participating in triathlons instead.

What is Modified Palm Oil?? Trans Fat in Disguise?

6/5/2009

It’s appearing in more and more goods, including granola and protein bars as well as spreads such as Nutella. But what is modified palm oil?

Palm oil is already mostly saturated to begin with, so why does it need to be modified and what on earth do they do it? Turns out it’s not such a simple answer.

We know that food manufacturers are trying to replace trans fats that have rightfully earned an evil reputation. But in order to maintain the right consistency of the food product they need fats with a certain thickness. Palm oil can be fractionated to get only the saturated fat. Basically it’s just heated and divided up into saturated and unsaturated because they have different melting points.

Saturated fat in heaping helpings is far from healthy, but at least natural saturated fat doesn’t lead to heart disease quite as rapidly as trans fat has been shown to.

So is modified palm oil equivalent to fractionated oil? Maybe, but probably not.

You might wonder why fractionated oil isn’t good enough, and the answer is simple. Money. When you separate the saturated from unsaturated you basically end up throwing away all of the healthier unsaturated fat. That makes the end product cost more.

So is modified palm oil the same as hydrogenated oil? Again the answer is maybe, but probably not. It seems the term is so incredibly ambiguous that a manufacturer could hide hydrogenated trans fat behind this label. At least I can’t find any evidence to say that a manufacturer can’t label hydrogenated oils as modified instead.

They can’t get away from the FDA label requirements here in the USA if it does contain trans fat, but remember they only have to label it with trans fat if it has at least 0.5 grams or more per serving. Manufacturers commonly adjust the serving size so it has just under this threshold.

I know, I still haven’t answered the question. Remember I said your modified palm oil is probably not fractionated or hydrogenated, though we can’t be sure without asking the manufacturer of the product.

It turns out that in most cases it’s actually interesterified palm oil. I actually wrote a blog entry on interesterified oils a while back.

To summarize, interesterification is another chemical process used to generate saturated fats from unsaturated fats. The process is different but the goal is the same as that of hydrogenization: to create firmer fats. Some presume that because interesterified oils are not trans fats they are safer, but there is no evidence to support this claim. As in the early days of trans fats, we could very well find that this unnatural oil is just as dangerous or worse than hydrogenated oils.

My advice is steer clear of any product with modified oils just as you would with hydrogenated oils. Stick to natural oils, especially monounsaturated fats.

What About the Paleolithic Diet?

5/29/2009

I recently got a very good question regarding the Paleo Diet. He wanted to get my take on it and find out if it could help him lose weight.

The paleodiet is basically a diet that mimics how a caveman would have eaten between 10,000 and 2,000,000 years ago. It's a diet mostly consisting of meat, uncooked vegetables, fruits, and nuts. They avoid everything else including grain, potatoes, beans, legumes, and all processed foods.

I think there are some good points here and definitely some drastic oversights. For my complete opinion check out the Paleolithic Diet - Hunter-Gatherer Nutition.

What Motivates You to Get Healthy?

5/18/2009

I'm back after a short break to welcome my new baby Trevor to the family. This past week has been very exciting.

As I stare into my newborn's eyes, I think about how cool it will be to teach him new things, like sports, fishing, martial arts, and all those fun things parents do with their kids. I think it’s very sad that there are many people out there who will not get to experience the joy of seeing their own children grow up because they can’t control their nutrition and exercise regularly.

It seems like a simple thing, but the truth is if you are obese you are susceptible to a myriad of health problems. These health problems shorten lives, period. Some of them can shorten a life by 20-30 years. Talk about putting a crimp in your future plans.

If this prospect isn't enough to motivate you to kickstart your health plan into gear, then I don’t know what is. If you can’t get healthy for yourself, do it for your significant other. Do it for your kids and grandkids. Do it for your future self that will look back in disgust at the condition you left yourself in.

Whether you have a partner or you're looking, your health really is all you have. Even if you have no desire to get married or have kids, you still need to look out for yourself. If you don't take care of your own health, why should someone else take care of it for you when you fall ill due to neglect?

Running, Shoes, and Injuries

5/4/2009

One of the simplest ways to get a decent workout is to step outside your house and just start running. The only potential hassle is really the weather. Just walking out the door and getting started does eliminate a lot of excuses.

It turns out that those who run barefoot tend to land on the balls of their feet. Those who run in running shoes tend to land on their heels. This is an unnatural adaptation our body has made because of the extra padding put into this type of shoe. It’s not something you can really do without shoes in fact. It may well be a cause of knee injuries while running. There is no evidence to support the shoe manufacturer’s claim that shoes actually reduce knee injuries.

Because shoes obvious reduce other injuries such as glass underfoot and stubbed toes, I don’t advise you to start running without shoes unless you can do so in a very safe area. But I do think it will make you a better athlete if you can learn to run on the balls of your feet and not on your heels. Most athletic movements require you to be on the balls of your feet and not on your heels. You are more balanced this way and ready to move more rapidly.

I just added a new article to FitDaily on running and how it relates to knee injuries. You can read all about the Running Shoe Myth and Knee Injuries here.

Hydroxycut Weight Loss Diet Pills Yanked by the FDA

5/1/2009

One of the most popular diet pill weight loss supplements has been voluntarily recalled by its manufacturer MuscleTech after the US FDA warned consumers of the potential for severe liver damage from its use.

The "side effect" appears to be extremely rare, yet very serious to those who develop the condition. It can result in liver failure and even death. This is yet another example of dangerous diet pills that promise amazing results without any effort on the part of the consumer.

Real fitness does not come in bottle folks. It comes from eating a healthy diet and exercising. Period.

How Long Do You Want to Live?

4/27/2009

On the outside this may seem like an odd question considering how little control we seem to have over the duration of our lives. But I want you to think about it and answer it honestly.

If your answer was anything other than "as long as possible" or some large significant number, then I suggest you might need to seek some help. It's hard to live a healthy life when you really don't like your life to begin with. If you can find out what it is that makes life enjoyable for you, you'll quickly adjust your answer to this question.

For the rest of you who answered that you want to live as long as possible or as long as seems reasonable from your current position, then I want you to put your health into perspective. If you have certain habits that have been proven to shorten your life, you should consider how important those habits are compared to how much you want to live to see whatever age you picked a moment ago.

A good example of self-destructive and life shortening behavior is smoking. Smoking will not only decrease your quality of life in the long run (COPD and lung cancer are no picnics), but it will also end your life prematurely if you continue doing it. The good news is that quitting as soon as possible can reverse these effects. If you need help quitting smoking go to my friend Lela Bryan at Nicotine Solutions.

Smoking is only one example of life shortening behaviors. Excessive alcohol use, drug use, prolonged stress and anxiety, lack of exercise, obesity, and poor nutrition are other common factors in missing your expected life duration. Obviously there are other things such as playing in traffic that can shorten your life, but for now I want to address exercise and nutrition.

I'm sure you already know how important exercise is, but yet you still don't always do it even when you've scheduled time for it. Other things come up, right? You don’t have time. But what about that extra time you'll have toward the end of your life? When you consider skipping a workout because you don't have time, you should also consider that the more consistently you exercise the more likely you are to extend your life.

I'm not suggesting that skipping one workout is going to shorten your life directly. But getting off track for just a week tends to turn into two weeks and a month, and sometimes this quickly takes you years further and further from your fitness goals.

Nutrition is similar, but here I think you need to make alterations from a natural, healthy diet every now and then just as a means of sanity. But still you should avoid a diet that's generally high in processed sugar, white flour, saturated (animal) fat, and sodium. The occasional treat in this area is fine. I do think you should try to cut out trans fats entirely. This is finally becoming easier and easier as manufacturers are abandoning it in their products.

What I hope you take away from this is simple. Whenever the urge to miss your workout arises, or whenever you decide to buy the big box of donuts instead of stopping to get a single weekly treat, I want you to repeat the question at the top of this article, "How long do I want to live?"

It's vital that you not only think of how long but why you want to live that long. To see your child accomplish something great? To spoil your grandchildren or great grandchildren? To build that house you always dreamed about? To take a month-long trip to some far-away place?

I don't know what it is that motivates you to want to see 90 or 100 years of age, but I know there is something. Find that something and remind yourself of that goal whenever you stray from your long-term fitness plans. Remind yourself of why you have these fitness goals and where they will take you.

Partner Exercise Programs

4/13/2009

One of the keys to a successful exercise program is staying motivated to exercise. A great way to keep motivated is to involve a partner in your workouts. But an even better way to really engage a workout partner is to do partner exercises where you both interact. You can do these things at a gym, or even outside when the weather is nice.

You get to be a little competitive with your exercise partner, and that helps you both stay motivated to really give it your all. When you exercise alone no one pushes you except you. And some of us, quite honestly (myself included) get rather lazy from time to time when there’s no one around to see us. We make excuses and artificial limits to our exercise that wouldn’t exist with another person there.

Some examples of great partner drills are short races, medicine ball tosses, partner bodyweight exercises, and timed drills.

There are over 25 partner exercises you can check out in the Premium Members section at FitDaily.

Can Fat Make you Thin?

4/10/2009

Is it possible that fat can make you thin and healthy? Of course the idea sounds preposterous, but there are actually two ways that fat can help keep you thin. One of these ways is a very new concept, and the other has been around for a while.

First of all, we need to define what type of fat we’re talking about. When it comes to your daily nutrition, certain fats are good for you and can promote a healthy lifestyle. The most notable of these fats are Omega-3 fatty acids commonly found in wild caught cold water fish and flax seed. The next most useful fats are monounsaturated fats found in nuts and certain vegetables (avocado, olives, etc).

Monounsaturated fats should be part of your diet, even if you are trying to lose weight, but some care should be taken as they are very rich in calories.

On the other hand certain fats such as trans fats are dangerous and should be avoided. Saturated fats have their place in limited quantities, but too much can contribute to heart disease and obesity. There is also evidence amassing that the source of saturated and polyunsaturated fats is equally important as the type of fat, because the composition varies greatly depending on the diet of the animal where the fat came from, or the composition of the soil where the plant was grown.

For more information on fats and how they fit into your healthy nutrition program, I suggest you get a copy of my complete 21-day fitness and weight loss program Three Weeks to Thrive.

Just like there are different types of plant and animal fats, it turns out humans have a special kind of fat called brown fat. Originally it was thought to only exist in babies, but research is now showing that this fat is also present in healthy adults.

Researchers even speculate that this brown fat helps regulate weight and protect against diabetes by regulating blood sugar levels. This opens up a whole new area of research into the fight against obesity. You can read more about brown baby fat in this article.

Losing Weight with Whey Protein Supplements

3/30/2009

It’s quite often that people ask what supplements they need to lose weight. My typical answer is that you need to worry about your daily diet before you consider supplementing that diet.

One thing that continues to come up aside from potentially hazardous weight loss and diet pills is whey protein. I recommend whey protein for athletes, but what about those trying to lose weight? The answer is a solid maybe.

Adding a protein supplement is going to add calories. Calories taken in liquid form are digested quickly and don’t provide the filling feeling of other snacks. That means you stay hungry even though you got more calories. This is good if you’re goal is to gain weight, but not so good if you’re trying to lose weight.

Still I think a protein supplement can be useful if combined with a healthy diet, especially over the long term. Since I strongly advocate eating 5-6 small meals a day, a small protein drink combined with some fresh vegetables can make for an outstanding snack.

Be careful of protein supplements. Many contain artificial sweeteners and other potentially harmful ingredients. Look for a supplement that is all-natural, without any artificial sweeteners, colors, or flavors. Also be aware that many contain a several grams of fat per serving which can considerably increase the total calories in each serving.

No matter what your goals, I suggest a protein supplement that is sweetened with stevia and does not contain aspartame, sucralose, or acesulfame potassium. I suggest you get whey protein, preferably whey protein isolate or a blend of whey protein isolate and whey protein concentrate.

One such supplement I recommend is the All-Natural version of Designer Whey. But if your goal is to lose weight, then there’s something even better from Designer Whey. It’s their Biggest Loser Whey Protein series of supplements.

The Biggest Loser Whey Protein Supplement from Designer Whey is also all-natural, contains whey protein, and best of all it’s mixed with fiber. The fiber helps keep your metabolism moving and gives more of a sense of fullness from the smaller serving.

One scoop mixed with water gives you a 50 calorie snack.

Spring is in the Air

3/23/2009

Well it's officially Spring here in the good old northern hemisphere. That means swimsuit season is coming up. For some this is yet another motivator toward getting in shape. Ideally you would recognize the value of being healthy and learn to feel the positive effects on your mind and body.

It would be great to know what it’s like to live an energetic, vibrant, healthy life... but if you’re not there yet, then perhaps thinking about all those eyeballs directed at you as you stroll the beach this summer will provide some added motivation.

Regardless of your fitness goals, as it gets warm out it’s time to start using the outdoors to improve your health and have fun in the process. Right now I want you to pick a new activity, or an old activity that’s been dormant in your life for at least 6-9 months or longer. Resolve to start or resume that activity this spring.

The sun is good for you and having fun, physical activities will help you get the most out of the fair weather and your healthier lifestyle.

Get out there and do something fun. If you need ideas go to 101Activities.com for lots of activity suggestions.

Fitness Secret: Living with Passion

3/6/2009

I'd like you to ask yourself a question… Are you living with passion in your life? Are you working toward things that you feel strongly about? Are you pursuing fulfillment?

I find that most people are surviving instead of living a fulfilled life. This approach is one thing that makes fitness a struggle instead of a pursuit. If you’re living a fulfilled life, you would make every effort to lengthen it and insure your health for the long term.

But between the bustling workday and the numbing effect of mass media inundating us from all directions, we tend to lose that passion. I want you to find passion in your exercise program.

Often that means pursing something that requires you to be in shape, such as a sport or activity that you have enjoyed in the past, or think you would enjoy in the future. Put aside your age and physical condition, unless that may cause a health risk. Go out and take a lesson or join a club right now to pursue your passion. Try something new, or take a risk and pick up an old sport or activity. If you can't play, you can volunteer to coach a kids team or teach a class.

Be creative, but do something. By engaging in a group activity you will make the process of getting in shape and sticking to your exercise program much easier.

I Just Can’t Lose Weight … Something is Wrong with Me

2/23/2009

This is an argument I hear all the time, "Something is wrong with me. I just can’t lose weight, no matter what I do."

It commonly comes from those who engage in short-term diet programs, or short-term exercise programs. Often the failure of those short term programs leads to a long-term struggle with excessive weight and obesity.

I understand that we all want immediate results, but the reality is that only drastic changes can lead to drastic results. Unfortunately drastic change is almost never sustainable, and typically includes unhealthy practices to begin with.

The best way to lose weight is a through a moderate, sustained program of exercise and proper nutrition. There is just no other method that can deliver safe, lifelong results.

If you've failed in the past, perhaps you were trying too hard. Or perhaps you weren't trying hard enough. Let me give you an example of each.

Sue starts a new diet program where she starves herself. At the same time she goes and works out at the gym until she nearly throws up every day for a week. Chances are she's going to lose a few pounds. Unfortunately she also loses all her motivation to continue. In the second week she works out once, and cheats on her diet more than she sticks to it.

By the third week she's gained back everything she lost and then some. Sue is demoralized for at least three months, whereupon she’ll try the same thing again, but this time with a new gimmick. Sue is trying too hard and caught in a pattern of failure.

Jane takes a trip the grocery store, determined to eat better. She buys healthy foods and makes very healthy meals for a week. At the end of a week, she's not noticing any results. She might actually have achieved some results, but at this point they are so minor they aren’t noticeable in a mirror and are easily obscured by natural weight fluctuations.

Because Jane doesn’t notice any results, the following week she goes back to buying cakes and soda at the store. She didn't increase her activity level and she didn’t stick with the program. Jane didn’t try hard enough. She just made one minor change for the better, but didn’t give it enough time to show through.

Don't set yourself up for failure. Give your body time to catch up to your program and don’t expect one minor change to give you lifelong results. Fitness isn’t a one time fix, it's a lifelong process. Be sure not to burn yourself out in the beginning. Try to adopt habits that you can sustain for the foreseeable future, with a little room for occasional rewards and cheats.

Cleansing Rituals, Diets, and Practices – Don’t Buy It

2/16/2009

Today's entry is based on reader questions about cleansing diets, fads, rituals and other practices being heavily marketed over the past couple of years.

The concept differs from program to program, but generally speaking the cleansing marketers want you to believe that your body is filled with toxins and your intestines are lined with gunk that is making you heavier, fatter, and less healthy. This is due to the processed, chemical-laden foods we eat on a daily basis.

Some even provide disgusting evidence of the "things" that come out of the body during cleansing and fasting rituals. Many want to sell cleansing supplements, while others want to market sketchy practices such as colonic irrigation.

This is a complex topic that I discuss in more detail in my book Three Weeks to Thrive. For now, let me give you a quick rundown on the research I’ve done.

First of all, there are toxins in your body but these cleansing diets and rituals do little to get them out. Many toxins are stored in fatty tissue, so losing weight gradually tends to release those toxins to be filtered out of the bloodstream (not the bowels). This is one reason that drastic weight loss can be problematic.

The next thing to understand is that intestinal mucus is a normal thing. This is what cleansing diets mostly flush out after periods of fasting. Flushing this mucus out results in gross deposits in the toilet, but it’s not beneficial to the body.

Finally, there are beneficial bacteria that keep the bowels in good working order and fight infection. Cleansing rituals such as colonic irrigation remove these good bacteria and disrupt water absorption. This often can lead to dehydration, infection, and a list of other problems. I've spoken to a several medical doctors about cleansing practices and they all agree that it is far more dangerous than it could be beneficial, except in certain cases of illness or injury where it is specifically prescribed by a doctor.

The bottom line is that cleansing diets are nothing more than clever marketing. If you fast for long periods of time you will lose a lot of weight for a variety of reasons. As soon as you resume normal eating habits again, you will quickly regain all of the weight you lost and then some.

Instead of taking ten times the daily amount of fiber to "cleanse toxins", I suggest you check your diet to make sure you get enough dietary fiber each day. You should get somewhere around 25-30 grams of fiber per day. If you do take one of those cleansing products, prepare to spend a lot of time on the toilet.

If you're worried about toxins, cut the chemicals out of your diet to begin with. Eat less fast food and highly processed foods that are loaded with preservatives, fertilizers, pesticides, colors, and artificial sweeteners. There’s no point trying to flush out the poisons if you're just going to start adding them back in soon after. Consider switching to more wholesome foods that are produced in more natural, organic ways.

You may get tired of hearing it, but there are no shortcuts to better health. Cleansing is billed as a shortcut, but it's only a ruse. The key is better nutrition and exercise. You don’t need to cleanse for a week, you need to eat healthier for the rest of your life. That means adopting a moderate approach to nutrition that is sustainable and enjoyable, yet healthy.

A Strange Time for Fitness

2/9/2009

Here it is February already... well past the usual rush of New Year's fitness enthusiasts. Those are the people who get very interested in health and fitness for about 1-2 weeks in January, and then do a week in June, and then nothing else until the following year.

For many people fitness is just not a high priority. But there's a contradiction- losing weight may be a priority. Even living longer to see grandchildren grow up might be a priority, but the same people still neglect the methods that will best address those priorities.

It seems that in this crazy economy I haven't seen the mad rush of fitness concern that usually accompanies the beginning of the year. FitDaily saw the usual burst of traffic in January, but I just don't see the real regard in people.

This recession seems to have scared people out of spending money on anything other than food and beer. The economy will go up and down, but if unaddressed your health will only get worse.

You don't need to spend a lot of money to get in shape. That's the whole point of this site. But you do need to set fitness as a real priority in your life.

So stop reading about it and go exercise!

Resistance for Home Workouts – Stretch Bands, Dumbbells or Kettlebells?

2/2/2009

I’ve had a few people ask me what the best kind of resistance is for working out at home. The choices are basically stretch bands, barbells, dumbbells, and kettlebells.

For beginners I think stretch bands are a really nice option because you can do virtually any exercise and they don’t cost much at all. The stretch band system I would go with is Bodylastics. It’s got nice handles and anchors so you can connect multiple bands to the handle to get the exact resistance you want.

Men often have trouble with the bands, especially getting enough resistance. Bodylastics is one system where you won’t have that problem.

That said, I do feel that bands can be somewhat cumbersome. If you’re trying to do squats, for example, you have to spend some time getting the band just right. It often puts a lot of stress on your arms when you get to the top of the motion, when it should be your legs you’re working.

I personally prefer dumbbells. Barbells are ok in a gym environment, but dumbbells allow you to do more and to work each side of your body independently. I like regular one-piece dumbbells because they feel sturdy and well balanced. Nothing is ever loose, so I feel safe swinging it or having it overhead. Here’s an example of a little set of neoprene covered dumbbells. Obviously this isn’t going to be enough weight for a lot of people.

If you can afford to spend a little more, you might consider a set that adjusts quickly and easily. The Bowflex SelectTech are nice. You just dial the weight and pull it out of the stand. They even look vaguely like a normal dumbbell. There’s also the PowerBlock SportBlock sets, which are a similar concept but they look different. I personally don’t love the square design, but function is more important than form in choosing weights.

Finally we have my favorite thing, kettlebells. If you want to get outstanding core strength, kettlebells are great. The only catch here is the exercises need to be modified to use this oddly shaped weight. You need to understand good posture and technique when using kettlebells, or you could injure yourself or nearby people, animals, or objects.

I highly recommend kettlebells, but only with a supervised program. You might also consider the vinyl covered kettlebells, like this Empower Kettlebell.

The bottom line is that the type of resistance you use really doesn’t matter as long as you get your resistance workout in at least three times per week. For many it comes down to personal preference and cost. If you want the lowest cost, most portable option, go with the Bodylastics bands. Otherwise pick up some dumbbells, either an adjustable set, or for optimal comfort slowly build up a set of solid, one-piece dumbbells, preferably those coated in plastic or rubber for the most safety.

Gym Etiquette – A Little Courtesy Please?

1/26/2009

One of the founding principles of FitDaily is that while you should have a place that is dedicated to exercise, that place does not necessarily need to be a gym. You can do well at home with some very simple tools. However, many of us choose to go to a gym for motivation, open space, camaraderie, or because we want more equipment choice.

In any case, if you use a public gym then certain rules of etiquette should apply to you and those around you. This topic comes to us from a frequent reader named Kevin after he witnessed a naked man dancing and parading around the locker room.

Gyms and health clubs have plenty of written rules, but there is some unwritten etiquette that applies as well. I’m going to give you my own list of rules and etiquette for conducting yourself in any health facility. I often wish others had this same list.

Jeff’s Top Twelve Rules of Gym Etiquette

Dress Appropriately – For your benefit, wear clothing that is loose fitting or stretches. Make sure it is appropriate for working out. For the benefit others, don’t come in covered in drywall dust or smelling like your shorts came straight out of your cat’s litter box. I’ve seen people track brown dust all over the gym while working out in jeans. Come on folks. I’m not suggesting you need to do your hair and makeup to go to the gym, but keep in mind that others will need to be in proximity of you.
Put Away and Clean Up – When you’re done with equipment put it away. Take all the free weights off the bars and put them where they belong. Put dumbbells, stretch bands, and all the other stuff you use back on the rack where it belongs. If you make a mess or sweat a lot, wipe off the equipment when you’re done. If you break something, don’t just leave it there broken. Report it to the front desk. Your mother isn’t going to clean up after you.
Don’t Take Equipment That’s Set Up – If you see weights or equipment set up in a certain way, don’t just jump in and take it unless you know it’s been left. I get very annoyed when I walk away to get a drink or to complete a superset, only to find that my whole set up has been hijacked. What’s worse is the gym ninjas that get peeved when you try to reclaim your space. If someone walks away from something you want to use, just ASK them if they are done, or if you can work in. It’s not that hard… just open your mouth and ask politely. People should put away their weight when done (see above). If it’s not put away, you should actively look for the person who was just using it and see if it’s now available. Many of us do not just work on one exercise at once.
Offer Help When Needed – If you see someone struggling with a lot of weight, offer your help. Likewise, if you see someone without a spotter about to attempt something that might be dangerous, ask them if they want a spotter. Do not insist on spotting them, and definitely don’t just run over and try to help them unless they are actually stuck or had an accident. ASK them politely and respect their answer. If you work at the gym as a trainer, manager, or owner, then you can be a little more assertive in regards to safety. I’ve had a couple of occasions where I was prepared to do more reps of a weight, only to have someone snatch it away from me in an effort to “help” me when I didn’t need or ask for help. It’s great to offer assistance, but not so great to force it upon someone.
Avoid Extraneous Conversation with Strangers – The gym is where you exercise. It’s not a dating club. It’s fine to be polite and say hello to people, but staring and gawking is certainly a gym foul. It makes people feel uncomfortable. Likewise, if someone is wearing headphones and exercising, then they probably don’t want to have a conversation with you right then. If you need to ask a question such as, “Are you using this?” Then that’s fine, but otherwise let them be and don’t be offended by their focus on exercise… it is a gym, not a bar.
Couth in the Locker Room – No matter how chiseled you are, no one really wants to see you parade around in your birthday suit. I contend that this is why many gyms provide towels… to keep you covered up. Singing, dancing, and other naked locker room antics are also violations of gym etiquette. Save them for the bathroom in your own home. What you think is an example of free expression may give others nightmares for weeks.
Hot Food in the Gym – This gym-crime is usually committed by staff members. They bring in fast food or other odoriferous appetite teasers into the workout area so every hard-working person can smell it. My advice is to eat at the restaurant, or lock it up in your office if you need to eat at the gym.
Cell Phones - I see it several times each week, but it still amazes that people talk on their cell phones at the gym while attempting to exercise. “Did you hear that Billy is dating Suzy…” The other gym patrons do not care about Billy and Suzy or the rest of your gossip. I’m not sure if it’s worse to see someone on a treadmill holding a phone to their ear, or watching someone with a headset talk to no one in particular while lifting weights. Leave your phone in your car. Please.
Treadmill Channel Surfing – Many gyms have shared televisions for the entertainment of those on the cardio machines. Every now and then some joker gets hold of a remote control and starts flipping channels like he (or she) is sitting on the couch at home. Have some common courtesy and ask the people around you if they mind you changing the channel. Change it once and be done with it.
Getting Too Close – Have you ever seen someone doing snatches or swings with heavy dumbbells or kettlebells? Do you think you should walk directly behind, or worse still in front of that person? All too often do people get dangerously close to me when I’m working on power exercises. Sometimes they get so close that I actually have to stop and move so I won’t strike them with a deadly dumbbell blow. For your safety and the safety of others, stay well clear of anyone doing dynamic exercises. This includes anything jumping, sprinting, swinging, power lifts, medicine ball throwing/slamming, and overhead lifts (including overhead squats, lunges, step-ups, etc).
Showing Off – This is one area that actually amuses me more than annoys me, but it seemed worthy of the list. I often see people (almost always young men) who try to lift more weight than they should. They move spastically or try to pass off a fraction of a repetition as a whole set. Don’t worry about what other people think. This kind of lifting does not help you, it only endangers your health. If you’re that worried about people judging you, I can assure you that we notice your poor form and range of motion even more than we notice how much weight is loaded onto the bar or what size dumbbells you’re using. If you don’t know the exercise, ask a personal trainer to teach you.
Use the Lockers – If you’ve got a change of clothes and a bunch of stuff… don’t lug it around the gym from machine to machine. Just use a locker. I can make an exception for those carrying around their own water/drink and any special fitness equipment. But if it’s just your clothes and car keys, leave it in a locker please. This stuff always ends up on the equipment you were using at the beginning of your workout anyway.

So there you have my twelve notorious gym offenses. In the words of Whitey from the movie Eight Crazy Nights, "That's a technical foul..."

Coping with Stress: Is Exercise the Cure?

1/19/2009

I’m sure there’s a LOT going on in your life right now. All that "stuff" has most people stretched as tight as a guitar string. The stress from our daily lives is often used as an excuse to skip exercise (too much work to do), to eat poorly (no time to shop for and prepare healthy foods), and to generally be lazy (I’m tired from all the work).

This behavior tends to compound the problem. We use sugar and caffeine to cope, both of which cause crashes that deplete our energy. Worse yet, some turn to vices such as nicotine, alcohol and other drugs as an outlet for stress. Once again this only makes the original problem worse while adding new problems to the mix.

Then of course some people turn to massive quantities of food as insulation from stress. I don't think I even need to explain how this makes it all worse still.

The solution is commitment. Commitment to your own health and fitness goals can carry you through these times. But I don’t want you to believe me, I want you to try it.

Pull out your calendar as soon as you finish reading this and mark off the times you’re going to exercise. Mark off time to shop for groceries or healthy foods, and mark off time to prepare those foods, even if it’s just cutting up some vegetables in the morning before work.

Try it for a week or two. You think you don’t have time, but MAKE TIME for 1-2 weeks and see how you feel.

If you can channel all your stress into exercise you will feel much better. Use exercise as your escape. Some love to exercise in the mornings, but I personally love to go smack in the middle of my day, or any time I’m feeling unproductive. I let’s me clear my mind and rejuvenate my body.

Exercise clears away stress and channels negativity into something both positive and productive. It allows you to come back to the rest of your day refreshed and focused. It also will help you sleep better at night so you don’t need stimulants throughout the day.

If you give this a legitimate try to a full 1-2 weeks, chances are very high you’ll realize that carving out time for your health not only saves you many painful years later in life, but can help you be more productive every day.

The hour or so you lose to exercise each day is paid back several times over with this increased mental state, energy level and overall productivity. It’s also likely to help you be more positive and improve your interaction with others as you deal with them from a better perspective.

Get out that calendar now!

The Best Place to Exercise and Train

1/12/2009

The answer I normally give to this question is you should workout wherever it’s most convenient for you. By convenient I don’t just mean "easy access" but also a place that will keep you motivated and not seem like a huge hassle every day when you want to exercise.

For example, don't pick a gym that's off your normal route. Stay away from places where you need permission to be there, such as a friend's house. And beware of rooms where you'll be distracted by other things and never actually do any exercise.

That's my usual answer, but today I have a new answer. It’s something that may not work for everyone all year, but I think it’s worth mentioning.

Whenever possible I think you should exercise outdoors. I understand you can’t always get out because of the weather, or whatnot. That’s fine. I also think if possible, your exercise room should overlook some sort of natural setting, or at least contain some plants and outdoorsy type stuff to set your mind at ease.

When I used to train folks in person I tried to always take them outside when the weather was nice, and I always seemed to notice a little extra energy and enthusiasm (except when they thought people were staring).

I thought about all of this after reading an article about how city life can actually disrupt brain function because of all the protective instincts we have. You can read the article here.

It talks about how much brainpower it takes to negotiate a city without constantly being distracted by unnatural external stimuli.

I don’t have any hard science beyond this article to back it up, but I do know that people with mild sun exposure are generally happier than when they can’t get any sun (usually during the winter). I also know that I personally find nature to be relaxing. I've never taken a brainpower test after a walk or bike ride through the woods though.

So give you brain a rest and try to combine some exercise time with some outdoor/nature time whenever you can. That way you can emerge from your workout more at ease and ready to be productive in the rest of your life.

Besides, it's always nice to get some fresh air and green scenary as you jump, squat, bend, push, pull, and squeeze your way to a stronger, healthier body.

If nothing else, go take a hike (I just had to say that).

Fitness in 2009 – Dealing with Financial Turmoil

1/5/2009

First of all, allow me to welcome you to 2009. It’s time for a fresh start for many people. It always amazes me how much motivational power there is in the concept of a fresh start in January.

I’d urge you to capture that power and use it throughout the year. You don’t need to see the year digit flip over to start taking control of your life and living healthier. Just make a decision, set a goal, and start working on it.

The holidays are over and the excuses are drying up. So you start exercising and eating better… but how long will it last? The answer is simple. It will last as long as you decide it will last.

Write down the reasons why you’re making changes now. Post them somewhere obvious so if you falter, you will be reminded of why you took these steps to better your health in the first place.

If you miss a step along the way, so what? We all do. Just pick up and start again from wherever you are at that moment. Do not wait for another calendar event to begin again. No more excuses… just go do it.

Now I want to take a minute to briefly discuss the economy. I know for many of you the current economic turmoil, including our plummeting stock market and daily layoffs in the thousands are causing a great deal of stress in your life.

This stress is dangerous to your health. Of course I can’t tell you to simply not worry about it, because that’s not going to do any good at all. What you need is an outlet for your daily stress… no, it’s not cookies and vodka.

You build up stress throughout your day, so I suggest you find an exercise program to alleviate some of that stress. But more than that, you need an activity to channel your frustration and aggression into. I know a lot of people that like kickboxing programs for this reason, but most any sporting event will work.

I’ve been a martial arts instructor for over two decades, and I do have one important piece of advice if you choose kickboxing as an exercise program. Make sure you join a program that only strikes pads or heavy bags. Never engage in any program that advises you to punch or kick at the air with significant force. You can severely harm your joints if you do this in an uncontrolled manner.

The important thing is that you don’t let stress distract you. Keep your exercise schedule on track, and you will be more productive in your job, despite the economy. If you lost your job you need to work each day on your next career, but take some time to exercise. It will make the process much easier.

Now I’m going to do tiny bit of shameless cross self-promotion… You know me as fitness coach, but I’m also a business coach and consultant. If you own a business and are struggling, I have some resources that can help you.

The first is for fitness professionals. It’s called the Fitness Survival Guide. It’s a guide to surviving recession in the fitness services industry. It will give you 25 things you can do to survive the current economy.

No matter what industry you’re in, I suggest you get a business coach to help improve your business. Go to my business coaching page to discover the business growth resources I have to offer.

Another New Year Approaches… How is your Health?

12/29/2008

The year 2008 is quickly slipping away, and we all know that brings about a time of year when many people think of new beginnings. They resolve to live healthier and lose weight. This often launches short-term diets that last a matter of days and typically result in even more weight gain over the long term.

This year I suggest you resolve to live a healthier lifestyle by practicing moderation. Forget the short term diets and fast results. Just live healthier in a manner you know you can sustain, and you’ll be on your way to having the healthiest year in a long time.

Next week I’m going to address how to deal with the pressure of this current financial turmoil and how it can impact your health in the new year.

Be safe on New Year’s Eve. Happy New Year!

This Year's Christmas Fitness Poem...

12/22/2008

It was Christmas season, and there I sat

Watched everyone eat, but I’m too fat

I skipped the gym, having a chat

My sister made cookies, damn her for that

My son swimming in candy, silly little brat

Yet I can’t eat any, I’m a miserable rat

If I had FitDaily, I’d know where I’m at

I could use moderation, stretch like a cat

I’d exercise daily, wearing a Santa hat.

It may not rival last year's christmas poem, but you asked for a repeat, so here it is. It's become tradition now!

Ye Olde Holidays Approacheth – Party Fitness?

12/15/2008

It's that time of year... time to eat, drink, and be merry right? I don’t want to ruin your good time, because I’m sure you deserve it, but... could you for just one moment put yourself in the January timeframe and consider how you’ll be feeling? Or just picture yourself the day after a big holiday party where you consumed too much food, too much alcohol, and got no exercise.

This is a busy time of year with decorating, shopping, chauffeuring the kids around, and the obligatory holiday parties. All of these things can get in the way of your exercise routine and the party food can ruin your healthy eating habits.

But there is hope. First of all, don’t wallow in guilt if you overindulge. Not that I suggest you overindulge in the first place, but if it happens just let it go and move on. Try to learn a lesson from how it makes you feel the next day, and picture that lesson when it’s most vital.

Don’t cut yourself off from the holidays just to avoid eating a cookie. Go ahead and enjoy yourself, but know your limits when it comes to alcohol, sugar, fats, and other less than healthy foods. Holiday grazing can add up to a vast quantity of food, so I suggest you grab a plate and put your food on it, instead of picking at the spread piece by piece without any means of keeping track.

Most importantly, do not abandon your exercise habits. If you can keep up your exercise habits, or some semblance of your normal workout schedule, and you can keep your holiday eating moderate, you will come out of the holiday season the way you went in, and hopefully with a tad more motivation to stay on track.

Next week I’ll keep the tradition of the FitDaily Christmas poem alive...

The Best Time to Workout – Is Morning Exercise Best?

12/8/2008

There are essentially two questions here:

What are the advantages to an early morning workout?

Is peak athletic performance somehow linked to time of day?

The answer to these questions is fairly complex, but most of you will be relieved to note that the answer is not all that important to you. Here's my simple answer:

The best time of day to exercise is the one that works best for your schedule and keeps you motivated and energized.

But I'm known for my over-analysis and often giving way more information than is strictly necessary for answering a question (sorry folks, I really can't help it). So in that spirit I want to answer both questions more fully.

Some people gain a huge advantage by working out in the morning. They get right up, exercise, and then can shower and move on with their day. They feel energized for the day and filled with the positive feeling of accomplishing their exercise and keeping their body moving. Mornings can also be a great way to work exercise into a cramped schedule without the risk of being interrupted by other responsibilities.

On the other hand, some of us… myself included, are not morning people. I often feel stiff and sluggish in the mornings and feel that I get a much more solid workout around mid-day or early evening. That's just how I am. Body temperature is typically lower in the mornings, and this can result in injuries such as muscle strains. So while it may be easier to keep a morning habit, you need to take even more precautions to warm up adequately if you exercise right after waking.

For those of you in the same boat as me, I’m working on a new program of very simple morning workouts that can be used in conjunction with more elaborate exercise program to help make more use of that early morning time, without risk of injury or overstretching. Stay tuned for more information about that. It’s going to be really cool.

The second question relating to exercise time of day deals with peak performance. Can somehow control what time of day you will be at your athletic peak? As I've mentioned, I certainly do not feel at my peak in the mornings. I think you definitely can control when your athletic peak is.

The human body works best once adapted to a specific, repeatable pattern or schedule. Most of us have observed the internal clock our body keeps, and how precisely it can wake us up, even when our conscious mind knows we don’t need to get up at our pattern time that day. In my experience, the same principle holds true for the body’s athletic peak.

Not only should athletes work toward a peak in their training cycle, but they should focus as much effort as possible at the time of day they'll be performing. For example, if you are a competitive wrestler and competitions are normally at 4pm, you should plan your workouts around the same time. This way your body expects to work hard at that time and is prepared. It is patterned to perform in that manner at that time.

For most people this knowledge isn’t directly relevant. A high level athlete will still outperform a moderate athlete even during non-peak hours. But when it comes to a situation where two equal level people need to perform at their absolute peak, then more advanced training methods are required. For the average Joe and Jane, what you can get out of this knowledge is simple. If you workout at a consistent time of day, whatever that time may be, you will typically have more energy and be ready to work hard during the period.

Turkey Depression, Turkey Motivation

12/1/2008

Here in the United States Thanksgiving was last Thursday. It's a day of families and feasts... very often Turkey. The holiday, like many others here, is known for people stuffing themselves. The next day is Black Friday, our insane Christmas shopping holiday.

But Black Friday is about more than just shopping for most. It’s about recovering from the feast the prior night. Often you’ll hear, "Did you get enough turkey?"

This might as well be a rhetorical question, because the answer is always yes. The question is never asked of those in need who might actually not have gotten enough to eat. It's more of a joke at the amount of food presented to a group that could never finish it all in one evening.

After feasting with family and friends, people often feel guilt over eating so much. This is what I've labeled Turkey Depression. Sometimes this Turkey Depression leads to motivation (Turkey Motivation) to go workout. Unfortunately this motivation typically lasts about three days.

We’re headed into the heart of the party season with Christmas rapidly approaching. So instead of waiting for the turkey guilt to hit you after a big meal, why not get into a consistent pattern of exercise now, so you can avoid the guilt altogether?

Happy holidays and work off that holiday stress with a good exercise plan.

Acai Berry Weight Loss – Are you Serious??

11/24/2008

The online fitness marketplace has been absolutely flooded with advertising for Acai Berry products in the past couple of months. Apparently Oprah endorsed it, and now everyone is trying to cash in on it. I mean come on... if she endorsed a politician, do you think he’d just suddenly become President? Ok, maybe that’s a bad example...

We all know the power of Oprah in the market, but what about these little purple berries? Are they really the hidden secret to losing weight?

OF COURSE NOT!

Are they an interesting food, high in antioxidants and nutrients? It seems so. I’m no expert on these Brazilian berries, but my understanding is that they’ve been part of South American diets for centuries. They are high in good fat (monounsaturated), fiber, and antioxidants. I think that makes it an interesting nutrition source, but I’m still not sure what that has to do with losing weight.

You come to me for truth, so here it is. What’s dominating this marketplace is all fake. It’s a bunch of people trying to cash in on a fad. Unfortunately every time I look at my own blog the ads are for fake blogs where people are touting acai berries as the solution to all their weight problems. The solution is exercise, activity, and proper nutrition. Berries are not going to cut it.

I’m sorry to those of you who aren’t FitDaily Premium members that have to see these ads all the time. I’ve blocked some, but new sites keep appearing daily, so I can’t keep them all blocked. So I’ve resigned myself to leave them. But you should know that these people are creating sites that look like blogs and adding fake testimonials and comments to get you to believe these berries are the magic pill you need to lose weight.

Don’t believe them. On the other hand, the berries are a good source of nutrients and antioxidants. If you want to try this magic weight-loss product, it’s probably not going to hurt you, and there is a free trial. You’re going to do it anyway, right? So you might as well get it directly from the source.

Here's where you get it free.

But remember, this is no substitute for proper nutrition and exercise. And if it’s not working for you, make sure you cancel your subscription. If you have some success with it, please let me know.

If you’re trying to get the higher antioxidant load, you’d be better off getting a juice product like this mix of Goji Berry and Acai Berry instead, but if you want antioxidants you absolutely cannot beat Purity Products Triple Greens Powder. You can get a trial of that for free also.

Nutritional Supplement Confusion

11/17/2008

I get a lot of questions from readers asking about various nutritional supplements. I think it's important that before I address this specific question, I point out my position on nutritional supplements in general.

You can lose weight and accomplish your fitness goals without the aid of supplements. You can do it if you eat a natural, healthy diet. But, at the same time I do believe there are supplements such as multivitamins and omega-3s that can help you by filling in holes missing from your diet.

In an effort to take some of the mystery out of the confusing world of supplements I created a site called SupplementMania.com. On this site I provide unbiased reviews of the most popular nutritional supplements on the market. I even tell you which ones I take personally, and the ones I recommend or do not recommend.

Fitness and Married Life

11/10/2008

There’s no doubt that things change once you get married or decide to co-habitate with a new partner. Suddenly there’s a need for family time, and your refrigerator is filled with foreign substances. You and your partner may not share the same taste, nor the same eagerness to live a healthy lifestyle.

This is where things get the most tricky. Your partner may fill the cabinets with things you’ve already sworn not to eat. He or she may cook using large quantities of saturated fat, sugar, and/or sodium. Your partner’s selection of meats or even milk may not fall in line with your nutritional game plan. So what can you do?

Compromise is the most obvious solution, but this doesn’t always work. For example, your partner may drink 2% milk, and you drink skim. Should you both compromise for 1% or just get your own containers or what you like? This is a question only you can answer, but I suggest you be wary of compromising toward a less healthy alternative for the sake of convenience.

What if you tend to snack on carrots, celery, and almonds, while your partner likes to munch potato chips and candy bars? That in itself may not be the problem, except that the mere presence of those foods along with the example of your partner eating them may prompt you to indulge in the same treats, throwing you off your moderate nutrition plan.

Positive, open communication is the key to avoiding this sort of situation. Ask that the treats at least be kept where you won't stumble across them if you can't reduce or remove them entirely.

What’s most important is that your nutrition plan be moderate and allow some room for slips. If you are on a regimented diet, then your only hope of sticking to it is the enjoyment you get out of it. If you aren’t enjoying it and your diet is very strict, you’re going to have problems sticking to the diet no matter what your partner does.

On the other hand, if you find ways to reward your healthy lifestyle with moderation (including the occasional treat), you will find it far easier to stick to your nutrition goals without worrying about what your partner eats or cooks.

It may mean buying your own groceries or cooking your own meals on occasion, but this is a small price to pay for living a peaceful, happy, and healthy lifestyle where both you and your partner can be yourselves and live the life you each choose to live. Remember, you may be united by marriage and able to provide mutual support and encouragement, but you still must make your health decisions independently.

Happy Halloween… Fitness for Ghosts and Goblins

10/27/2008

This Friday is All Hallows Eve, where our children dress up in scary (more like trendy) costumes in a door-to-door saga for sugary treats. Children (and adults) just adore their Halloween candy. But these holiday treats might play tricks on your careful nutrition plan.

So what can you do to keep yourself from eating the Halloween stash? What about your children and all that tooth-rotting candy? Can you offer healthier alternatives to the neighborhood children?

First of all, I’ll address the last question. If you decide to give out healthier alternatives to your neighborhood children, prepare to spend Saturday pulling toilet paper out of your trees and cleaning egg off your car windows. It’s really not the best way to win over the neighborhood kids by giving them fruit (which their parents will immediately throw away for safety reasons—or the kids may throw straight at your house on the way out), or giving them the unmentioned… spare change.

As a kid I hated nothing more than a house that gave me a bunch of pennies. Our motto here at FitDaily is moderation, right? So live the holiday a little, and go ahead and deal out some decent candy. If you really want to go all-out toward health you can look for organic dark chocolate treats. Those might be the only safe medium, but they’re going to cost you.

When you do distribute the candy, be sure to be very generous with the last kids that come by so you don’t end up with a huge stash. When you buy your candy, you might also pick up varieties that won’t tempt you into snacking on them yourself. Don’t buy several bags of your favorite candy unless you intend on eating at least one of the bags yourself.

Watch out for people at work who put candy at as well. Keep it well out of your reach, so you don’t end up snacking on it throughout the day.

As for your kids… well, that one is totally up to you as the parent. I think that a little bit of candy won’t hurt them, but as with everything moderation is the key. Let them go plea for their stash door to door, but do it during reasonable hours and cut it off after a certain time. Then let them have a reasonable amount that night and take the remainder for rewards on other occasions. It is important that your kids brush their teeth, especially after eating candy.

Remember, it’s a special time for your kids, so don’t be too strict. On the other hand, don’t let them devour a huge bag of Halloween candy in a night or two for the sake of that holiday spirit. And perhaps just as importantly, don’t leave it around where you will finish it off piece-by-piece.

Ten Things the Food Industry Doesn't Want You to Know

10/21/2008

I just saw this great article about the food industry. It digs into the marketing and political sides of some of the major food producers in the US.

Here's the link:

http://health.usnews.com/articles/health/2008/10/17/10-things-the-food-industry-doesnt-want-you-to-know.html

If you're looking for more information on topics such as this, check out my free eBook the Dirty Health Secret.

Learning to Love Water

10/20/2008

As human beings we like things that bring us pleasure and dislike things that bring us pain. This, of course, is an over-simplification of complex psychological processes, but for our purposes we can boil our decisions down to this pain/pleasure response.

So when we take a drink in our modern society, we often find the most pleasure in sweet beverages, such as soda, and find little pleasure in a utilitarian drink such as water. If we lived in other times perhaps this association between pleasure and sweetened drinks would not be as strong, or perhaps it would be stronger. It’s difficult to judge from our perspective.

What’s certain is those types of drinks were not widely available as they are today. The Romans may have sweetened their wine with lead, but I don’t think they had 7-11s on every corner selling Big Gulps.

What I’d like to help you do today is to strengthen your positive association between water and pleasure. This is especially helpful for those who don’t drink plain water now and have trouble forcing themselves to do so throughout the day.

Try dedicating yourself to at least two weeks (preferably the rest of your life) following a simple rule. Whenever you’re very thirsty, drink only water. After you’ve had the water, you can drink other drinks if you must, but I want you to spend the next two weeks quenching your thirst with plain water.

The first thing you’ll notice is that water just works better than other drinks at really quenching your thirst and keeping you hydrated. I should mention that in certain extreme cases where a person is really dehydrated, a small amount of sugar along with electrolytes, mainly sodium and potassium, can speed up the absorption of fluid by the body. However, this is not necessary for normal hydration. If you’re severely dehydrated or an athlete or worker who gets several hours of exercise each day, then you might consider sports drinks that deliver slightly more than water at the appropriate times for quick recovery.

What I’d like you to do specifically is workout really hard until your mouth is feeling dry. Then I want you to get some water and as you drink it, consider how wonderful the feeling is. Recall that you are drinking plain old water as you do this and picture in your mind the pleasure of that cool, clear water washing away your thirst. Continue you this exercise on every workout day for a couple of weeks and you should quickly start to feel the positive associations for regular water building.

Stressful Times

10/13/2008

How’s your motivation today? Times are pretty tough right now, with the US economy in shambles, and the world markets following suit. It may seem unrelated, but this takes a tremendous toll on your body.

When your stress level is high, you get sick more often, and are at greater risk for health issues. And, very commonly… we don’t want to exercise. It happens to me too. I get so engrossed in an important project that I feel like exercise can wait. Finishing the work will remove the stress, right?

It rarely seems to work out that way. I’ve found that the best approach is to make a firm appointment with yourself to exercise. Even when you’re extremely busy and stressed, keep that appointment. Exercise will help ease the stress and when you get back to work you’ll feel more energized with a clearer mind that’s ready to work.

So get out there and exercise today. Make that appointment with your healthier lifestyle at least 3-4 days per week and be certain to keep that appointment.

Omega-3s and Pregnancy

10/6/2008

In normal human brain tissue there is a high concentration of Omega-3 fatty acids. This leads researchers to believe that Omega-3s play an important role in the brain function of all healthy adults.

But when it comes to developing fetuses, the role is even more crucial. During pregnancy and the first two years of life, the brain accumulates DHA or docosahexaenoic acid, a specific type of Omega-3 fatty acid. Research has shown that babies born to mothers with high blood levels of DHA had advanced attention spans as infants and learn much faster as children.

So the bottom line is if you're pregnant you need at least 250mg of DHA each day. You get some of this from seafood and other food sources (flax seed is another good source), but because it's so vitally important to your baby's brain development that you get enough, you should take a supplement in addition to pre-natal vitamins. As always consult with your doctor before taking any new supplements, especially during pregnancy.

I normally recommend a fish oil supplement, but be sure to get one that is purified and tested to be free of mecury, pcbs, and other contaminants that could harm a developing baby. If you want the vegetarian version, you can get DHA made from algae.

The two products you might try are

Ascenta NutraSea Original and

Deva Nutrition Vegan Omega-3 DHA

Do as I say, Not as I Do...

9/29/2008

Is this the motto of your fitness trainer, guide, or coach? If so, then you need to find a new one. This attitude of "Do as I say, not as I do," is all too common in fitness and many other industries.

The so-called experts learn what exercises can strengthen the body and extend life. They know what foods to eat and which ones to avoid. So they preach this knowledge without really considering how a person can deal with the knowledge in every day practice. They never really try to apply this knowledge to their own lives, or if they do they fail and can't figure out why. So they keep on spouting the same information over and over again.

One of the things I've tried to do with all of my fitness resources, including FitDaily and Three Weeks to Thrive, is to start at a simple baseline fitness and knowledge level, and very gradually make improvements. Some of them are not easy, and some of them are outright difficult. But with a gradual, moderate approach, you can achieve changes.

It’s also important that the moderate approach allows for minor slips and rewards from your "previous life." When these slips or rewards occur, it's just as important that they be dealt with from a practical perspective, without guilt or embarrassment. You may need to make changes toward a healthier lifestyle, but at the same time you need to enjoy each day of your life without worrying over every bite of food you take.

The bottom line is if you're getting fitness advice from someone who can’t live by that same advice, how can you expect to? You need gradual change and moderation to have continued success in any fitness venture.

The same goes if you're the one giving the advice. Try to relate your own experiences instead of reiterating what you read in a book or heard from a fitness coach.

Is Gastric Bypass Surgery the Answer to Obesity?

9/22/2008

There are many quick-fix products and services that advertise weight loss, but what if one of them comes directly from a group of well respected medical doctors and surgeons? Would it be more convincing if the doctors paraded success stories in front of you and told you that this same fix could cure some diseases such as type 2 diabetes?

Don’t get excited yet. I’m referring to gastric bypass surgery. This is an operation, often performed laparoscopically that consists of restricting the size of the stomach and rerouting digestion past parts of the intestine so more food goes undigested.

Despite a myriad of risks, the surgery continues to grow more popular. Last year alone doctors performed over 200,000 bariatric surgeries. This is more than eight times the number from ten years ago. The average cost for this purely elective surgery is around $25,000. That’s a pretty steep chunk of change to lose weight.

The results of successful surgeries have been shown to reduce mortality rates and in some cases even reverse type-2 diabetes. But there’s no evidence that a more reasonable approach would have any less effective results. Experts admit the surgery is poorly understood because few studies have compared it with less drastic weight loss methods.

If this sounds even remotely good to you, keep reading…

The American Society for Metabolic & Bariatric Surgery claims the death rate for gastric-bypass surgery is between 1 of every 200 patients and 1 of every 1000. To give a comparison metric, the estimated death rate for appendicitis surgery is estimated at 1-2 out of every 1,000,000 patients.

In one study, 40% of patients developed complications within the first six months, including vomiting, diarrhea, infections, hernias and respiratory failure. Additionally, up to 40 percent of gastric-bypass patients can suffer vitamin and other nutritional deficiencies. These deficiencies can result in anemia and osteoporosis. In extreme cases they result in seizures, paralysis, and neurological disorders.

One key nutritional deficiency is when the body cannot take in enough vitamin B-1 (thiamine). This thiamine deficiency is called beriberi. This is a disorder that hasn’t been prevalent in hundreds of years (virtually any processed food is highly enriched with thiamine), and suddenly this is disorder is again common enough to be labeled bariatric beriberi.

After bariatric surgery the patient must make an instant and total shift in eating habits. Even when there are no complications, eating anything very often results in extreme intestinal discomfort.

Most who undergo the surgery do lose vast amounts of weight very quickly (so rapidly in fact it would deemed medically unsafe under any other condition). Within 12 to 18 months the beginning gaining the weight back, often around 25% or so of the weight lost. This allows most patients to drop down one BMI classification after the surgery (from extremely obese to just obese, or obese to overweight). Fewer than 10 percent of patients achieve a normal BMI. As the patients weight increases, the positive medical effects of the surgery tend to vanish as well.

Eighty-five percent of people who have gastric bypass experience “dumping syndrome.” The name might actually be more pleasant than the disorder. This occurs when undigested foods, mainly carbohydrates, empty directly into the small intestine, causing nausea, light-headedness, cramping and gas. Other patients instead experience constant vomiting. Some patients have experienced such extreme gastrointestinal complications that they required multiple emergency surgeries. This resulted in lifelong, irreversible digestive disorders and intense pain.

I have a better idea. Instead of having your stomach banded or stapled, why not just have part of your mouth sewn together? Or maybe you could hire someone to punch you in the stomach after each meal so you feel sick to your stomach.

Come on, do we really need to cut ourselves open and rearrange our bowels just to lose weight? Some will certainly argue, but my answer is absolutely not!

I’m all for modern advances in medicine, but this is definitely not one of them. I have a little piece of bad news for some of you. If you want to lose weight, YOU need to do it. You need to take action and change your life. You can’t expect anyone else, including well-paid surgeons to do it for you. It all starts with you.

With that said, you can most assuredly get the help you need. This is why I always recommend you get a personal fitness coach to help you through. We even offer coaching services directly on FitDaily.

Here’s another tip. If you want some specific advice on weight loss (and I have to assume you do, since you’re still reading this)... I have a comprehensive plan on how to transform your life to a healthier one that’s simple and easy to follow. It’s even been co-written and approved by a top medical doctor.

Allow me to save you around $24,970 over bariatric surgery. Check out Three Weeks to Thrive, follow the program, and see how it goes. If that’s not enough for you, I suggest you get a coach or personal trainer to guide you through the process and help keep you motivated. Either way, the choice is yours and it all starts with your immediate action.

This concludes today’s rant and my not-so-subtle attempt to market my own highly effective products that do not involve scalpels or anesthesia.

Dried Fruit – Good Snack?

9/15/2008

Last week we discussed fiber and the formation of uncomfortable gas. Today I want to briefly discuss dried fruit as a snack. I mention last week’s blog entry because it does apply particularly to dried fruit. Certain fruits that are commonly dried, especially raisins, apricots, prunes, and apples have both soluble fiber and difficult to digest sugars that can lead to gas in some individuals. Read last week’s entry for more information.

Dried fruit can be a good snack in limited quantities. But there are some caveats to that. First of all, you’ll need to drink plenty of water since it’s been stripped out of the fruit. Second, you should realize that though the food has lost of a lot of volume from the water, it still has the fiber and sugar of the original fruit. That means there are a lot of calories, mostly from sugar, in a small package. So keep your quantities limited.

Finally, I suggest you avoid or limit consumption of most commercial dried fruits that are treated with sulfur dioxide, especially if you’re sensitive to sulfites. If you get frequent headaches after eating certain foods or drinking red wine, you may be experiencing a reaction to the sulfites.

Sulfur dioxide is used to preserve the color in fruits. Sulfites are present in a myriad of other foods, including the caramel color in soda. Sulfur dioxide itself is poisonous in large quantities and used commercially for a wide range of applications, including as a solvent, bleach, and refrigerant. Sulfites in food and drinks can trigger severe asthma attacks.

Generally speaking it’s been shown to be safe in the quantities used in foods. However, in dried fruit it’s only real purpose is to preserve the color… so it’s only an aesthetic preservative. It changes the flavor and I believe it can cause other problems as well because the concentration is relatively high compared to other foods. Dried fruit made without sulfur dioxide will typically be brown, but there’s nothing wrong with that.

So if you like dried fruit, try to stick to the brown kind with less preservatives. Eat it in small quantities. If at all possible, go for fresh fruit instead.

High Fiber Diets – Does Fiber Cause Gas?

9/8/2008

By now you've probably been told that it's important you increase your fiber intake for a variety of reasons. Generally speaking fiber is not something that you can digest like normal food, so it helps to slow down the early parts of the digestion process and speed up the process in the later stages.

All of this sounds good, but what about gas (flatulence)? You may observe that if you increase your fiber intake, you tend to get extremely bad gas a few hours after you eat the product containing fiber. One great example is Fiber One bars. They are good source of fiber and made with natural ingredients, but many people end up with extreme cases of gas when they eat one, much less the poor souls who attempt to eat two bars at once.

So why is this and does it always occur with increased fiber intake? First of all, this is a symptom that varies for each person, but there are some commonalities we can explore. The most important is that gas is a byproduct of the digestion of soluble fiber in the colon. So that means increasing insoluble fiber should not cause an increase in gas.

But wait, I just said fiber isn't digestible and that gas is a byproduct of its digestion. You are very observant young grasshopper. It turns out that the stomach and intestines cannot digest either type of fiber (soluble or insoluble) but bacteria living in the colon can digest some of the soluble fiber you eat. This varies based on the person and the type of soluble fiber. When bacteria in the colon digests the fiber, gas is produced. Sometimes… extremely bad gas. (Please don't ask me to pull your finger…)

So should you attempt to avoid soluble fiber? No. Soluble fiber has many benefits, including removal of significant quantities of cholesterol from the body. Oatmeal and oat bran are prime sources of gas-producing soluble fiber, as is psyllium (the fiber in Metamucil and some supplements). Whole fruits (particularly prunes, apricots, raisins, and to a lesser extent bananas and apples) also contain relatively large quantities of soluble fiber and could produce the same effect. Beans and several vegetables (brussel sprouts, carrots, and onions), and the fruits mentioned above also contain sugars and starches that are hard to digest and may have a similar effect when they reach the colon without being fully digested.

It is also worthy of note that there are other foods that cause intestinal gas, including dairy products, fatty foods, and wheat products. Still, the gas is produced by bacterial digestion (except for a very tiny amount that comes from swallowed air). Much of the gas produced is actually reabsorbed by certain bacteria or through the intestine into the blood. There are also numerous medical conditions that can cause excessive gas, including lactose intolerance, celiac disease, and pancreatic insufficiency.

Unfortunately there is no simple solution to this problem, because it varies widely from individual to individual. The only thing you can really do is test each type of soluble fiber to determine which ones give you gas and limit your intake of those products to relieve the problem. Often when the fiber is coupled with sugars and starches that are difficult to digest, you really have a problem.

You'll want to test products with artificially added fiber as well as whole fruits and vegetables, legumes, and whole grain (especially wheat and oat) products. You may be able to tolerate some products and not others.

If you choose to try a very high-fiber product like a Fiber One bar, eat half a bar and see how you tolerate it. If that works out, go ahead and eat a whole one the next time. Be sure to wait until the next day just to be certain. Most people will not have any problems with half a bar, but some will experience gas when they eat one or more bars.

Some suggest that prolonged ingestion of these fibers (gradually adding more to your diet) will help the body tolerate each one more without the gassy aftermath, but that's not proven and in my experience is not necessarily true for everyone.

It's true that gas can be inconvenient, embarrassing, and sometimes even painful. But don't let a few episodes deter you from eating a healthy diet of whole, natural foods. Just test various foods and limit your intake of foods that cause excessive gas or seek medical attention if you think you have a disorder that is causing your gas. There are often simple cures for conditions such as lactose intolerance that can solve the problem.

Calisthenics for the Brain

9/1/2008

There’s a lot of research out there that says brain function is improved by brain exercises. For example, a retired person who keeps his or her brain active through puzzles or other thinking activities is much less likely to develop dementia, Alzheimer’s, and similar conditions leading to cognitive decline.

But beyond working the brain, there’s more and more research indicating that not only is using the brain important, but exercising the body. In fact, researchers have shown that those who exercise their bodies on a regular basis think more clearly and quickly, learn faster, and are less prone to depression and thinking disorders of the brain. They’ve also found that those who exercise tend to have more resiliency and can bounce back from brain injuries, including stroke, more rapidly than those who do not exercise.

Some researchers hypothesize that the process of exercise helps improve the body’s ability to protect the brain. Because the brain requires a very stable supply of oxygen and blood glucose, and the body works hard to protect it, especially when supplies are limited (such as during aerobic exercise).

It’s also theorized that constant motion over an extended period of time, such as 30-minute of aerobic activity, actually helps to improve brain function through the release of growth factors. This occurs when electrical activity in the brain builds up from constant motion (because the brain needs to keep track of the position of each part of the body). The release of growth factor helps strengthen and grow the neurons of the brain, improving not only physical coordination but overall brain function.

So get out there and challenge your body. You’ve got a lot to gain from a moderate exercise program, including physical, mental, and even emotional improvements to your overall health.

Did you Watch the 2008 Olympics?

8/25/2008

As the 2008 Olympic games in Beijing China draw to a close, we’ve seen some amazing athletic feats from the athletes at these games. Most notably Michael Phelps, a native of my hometown of Baltimore, who went an unprecedented eight for eight in his quest for gold in the swimming competition. Congratulations to Michael and his US teammates who helped him achieve this marvelous accomplishment in Olympic perfection.

When you consider a sport like competitive swimming and what it takes to achieve such perfection against the toughest competition in the world, you can’t help but realize how amazing it really is. In a sport where half a second is a vast amount of time, even the slightest slip or mistake can cost a competitor the race.

Alas, the Olympics is about more than medals and endorsement deals. It’s about more than pride for your country and proving you’re the best in the world. It’s really about dedicating your life to the pursuit of athletic ability. It’s about competing at the highest levels possible and being the best you can possibly be. It's about getting the most out of your body. Are you getting the most out of your body?

Athletic competition is a great way to motivate yourself, as long as you recall that it’s much more about the challenge than it is the victory. Regardless of the level you compete at, if you can give 100% of your effort in whatever sport or activity you choose (for any given time period), than you too can win like any gold medal Olympian. You may not receive a medal, but you will feel the victory in your heart just for competing.

Take a good look at the list of Olympic events and note the variety. Many of them come from ancient hunting or war-related activities, but many also revolve around more modern games (such as ping-pong and badminton). The possibilities for fun activities that you can use for motivation to get in shape and continue living an active, healthy lifestyle are nearly limitless.

So turn off the television and get out there are start your own active life.

Even If You're Not Hungry...

8/18/2008

Food manufacturers want you to eat. In fact, they want you to overeat. The more calories you consume, the more money you put into their pockets. I was reminded of this a few minutes ago as I was making dinner. I looked down at the counter at a leftover jar of salsa. Printed on the top in big bold letters was the phrase “EVEN IF YOU’RE NOT HUNGRY.” This manufacturer is making a bold statement that their product is good even if you aren’t hungry.

Now generally speaking salsa is a fairly healthy food, although it is often high in sodium (and it doesn’t taste right without the salt). But no matter how healthy the food is, there is no reason to eat when you’re not hungry, unless you have a medical condition (such as nausea) making food unappealing for an extended time period. Would you put gasoline in your car if the needle was pointing to Full? Perhaps if you knew the gas gauge was broken.

Do yourself a favor and listen to your body. When it tells you that you need to eat, go ahead and have a healthy snack. Avoid eating to change your mood or because it’s conveniently placed in front of you. Find other outlets to express yourself and feel better, such as sports or other physical activities. They work a lot better than food. Also, if you’re trying to lose weight, keep the snack foods pre-portioned and out of convenient reach. Leaving snacks, especially unhealthy ones, on your desk is a recipe for over-indulgence.

Food and Water Abroad

8/11/2008

Every time I travel outside the United States I’m amazed at how many other countries have adopted American eating (and drinking) habits. American fast food chains are especially prevalent in tourist areas, even in poor or less commercialized countries. I can't think of any benefits these habits convey, unless of course you own stock in a company like McDonald's or Coca-Cola.

In my last trip to Mexico I found that in many restaurants a soda and a beer cost roughly the same price. I also found some cases where bottled water was more expensive than beer or soda. Most of us already have some sort of craving for flavored drinks from time to time, even the devout water drinkers. But when faced with the decision of shelling out an extra dollar or two just to drink plain water, it becomes tough to stick to your usually healthy patterns.

In such a situation clearly the best thing for your health is to drink the water (assuming it's purified, sealed, bottled water), even if it does cost a little extra. I suggest you hit the grocery store or market as soon as you arrive and pick up a case of bottled water or several large bottles. That way you can stay hydrated throughout the day and you won't get into a restaurant completely parched. Just carry a bottle with you so you don't have to spend a fortune.

It doesn't seem like drinking water should be so complicated. I mean we humans have been doing it for thousands of years. But when you’re sitting on the beach at a resort and realize that a large bottle of water from the bar costs $11 (USD), you start thinking about these things... These are assuredly crazy times.

Genetic Obesity – Do Bad Genes Lead to Large Jeans

8/4/2008

This is a subject that could easily fill volumes of scientific and medical literature. But I want to give you just a few tidbits of information on genetics and its relation to your body weight.

First of all, I want to assure you that YOU are in control of your health. No matter what your genetic disposition is toward illness or obesity, you can improve your health through exercise and a better diet. Genetic factors are real conditions that can make maintaining a healthy weight much more challenging, but they are not excuses to give up and start ignoring your health.

Recent research seems to show that those who ignore their health are more likely to pass on these obesity genes to their children. Clearly there are other environment factors that play into this, but preliminarily it does appear that even aside from those environmental factors, those born from parents with certain obesity genes are more likely to gain weight more readily.

However, those that exercise and eat a healthy diet are not only in better health themselves, but they are less likely to pass on these same genes to their children.

The bottom line is that genetics definitely do play a role in how quickly a person stores fat, but diet and exercise make a huge difference in how this plays out in the body. Likewise, certain medical conditions, such as diabetes or other metabolic disorders can present a challenge for maintaining an ideal weight. In these cases it is doubly important to maintain a healthy lifestyle, not only for your own benefit but possibly because your health could impact the genes passed on to your children.

Your lifestyle definitely rubs off on your children. So even if you’re done having kids, you should be mindful of the health habits you’re teaching your children. Keep in mind that you’re the role model for your children and eventually grandchildren as you consider making improvements toward your own health and longevity.

Training and Injuries

7/28/2008

One of the most frustrating things that can happen in your exercise program is to have an injury interrupt your training. It’s a terrible setback that can really damage your motivation to continue working out and even engaging in fun activities. This is not mention other potential problems such as being unable to work and so forth.

It’s vital that you always learn proper technique when training with resistance, especially heavy free weights. Always lift with proper posture to reduce your chances of back injury. If you aren’t sure how to perform an exercise, ask a personal trainer to teach you. It’s definitely worth the price of a couple of sessions if you can avoid injuring yourself for the long-term.

It’s also important that you avoid over-training. This is not to say that you shouldn’t constantly challenge yourself and get a good workout on your workout days, but it’s just as important that you don’t over-exert the same muscles in the two days following your workout (in some cases even three days).

Another thing that could help reduce your chance of training injury is to warm up adequately before moving into intense exercises and practice each motion before you add significant resistance. By establishing movement in the body, you increase blood flow to the muscles so they are prepared to work. It is true that the body has an amazing ability to react with quick movements even when you were asleep a fraction of a second prior, but by moving around and practicing each motion before you increase the resistance or intensity you decrease your risk of injury and have the opportunity to focus on proper form.

Finally, be sure to treat your body to some rehabilitation time. Stretch and stay as flexible as you can. In my opinion, being flexible is much more important than being strong. It will definitely help you avoid injury and age more gracefully. The strong tree snaps in half when the hurricane rolls through, but the flexible tree bends with the wind and springs back into place when it subsides. Your body is no different as it faces the many trials of life.

In addition to stretching, massage is also helpful to promote blood flow through the muscle tissues to facilitate quicker and more complete recovery. Other rehabilitation practices that you may find useful include Chiropractic to keep your spine in alignment, acupuncture, and of course consulting with your medical doctor right way if you suspect an injury.

If you follow these practices you will reduce your risks of training-related injuries. This is important not just to avoid the pain of injury, but to avoid the setbacks that accompany the healing process and the potential loss of motivation.

Here’s to many safe and productive workouts!

How Much Weight? How Many Reps?

7/21/2008

One of the more common questions I get from those unfamiliar with resistance training is how much weight to use and how many sets and reps of each exercise they should do.

Clearly this is not a simple question to answer in a generic way. It depends a lot on your goals, your current fitness level, and what you are trying to accomplish in that specific workout. I would say first of all, start fairly light and try the daily workouts here at FitDaily.

If you’re working out on your own and not following a specific workout, I suggest you shoot for 10 reps of each exercise to start. You can go heavier on a day and try for 8, or lighter on another day and try for 12-15. Generally speaking I recommend more reps for lower body than upper body for most beginners because you don’t want to use a lot of resistance until you’re more used to it. Typically you should try for 3 or 4 sets of each exercise, though sometimes it makes sense to vary this as well, depending on the structure of the workout.

When selecting your weight/resistance, all you need to do is find the correct weight where you can do exactly 10 reps and start there. Be sure to write down the weight and your reps (or record it using a progress tracking tool such as the FitDaily tool). On each successive workout, try to do one more rep, or go up by the smallest increment available.

To start out, select the highest weight that you can lift with good form without straining yourself. Just do one rep of each weight until you find this point. Take a few seconds and then start your set. Try for as many reps as possible. Keep your mind focused on the number 20. You want to do 20 reps in your first set.

If you do manage to do 20 reps, you’re not using anywhere near enough weight. Take a break of 1-2 minutes and increase your weight by several increments before trying again. Note that these suggestions are for those in relatively good shape already who are free of injuries that might limit your participation in resistance training. Always consult a doctor if you’re unsure.

It’s important that you really try to do 20 reps during each of these attempts. If you focus on doing 10 reps, you may limit yourself to ten subconsciously. Convince yourself that you can do all 20, and then start determined to do each of the 20 reps with good form, posture, and balance.

The idea is to keep doing these sets and increasing the weight until you reach a weight where you cannot possibly do more than 10 repetitions. This may take a few tries, or even more than one session. But once you get the right weight, record it so you know where to start each exercise.

If you try to do your 20 repetitions and cannot even do 10, then you’re probably using too much weight. Scale back a little and try again after taking a short break.

Vary your workouts so you combine different muscle groups and use different set/rep patterns. At first you can start with 3 sets of 10 reps per exercise, taking a short break between sets. You can change this around on other days, but this is a simple starting point. I discuss this topic more in depth in my eBook Three Weeks to Thrive.

The Healthy Heart

7/14/2008

Let's talk briefly about your heart... that tireless muscle contracting and releasing in perfect sequence throughout every minute of every day for your entire life. It's at the very core of your being, pumping blood throughout your body to keep all those organs and the cells that comprise them alive.

I think it's obvious if you can read this that your heart takes care of you, and in turn you should take care of your heart. One cruicial piece of the puzzle is to eat a healthy, natural diet, avoiding trans fats and reducing saturated fats, refined sugars, and salt. Quitting smoking is another huge step in the right direction.

Exercise is another key. First, you should understand that exercise is not just a workout to make your heart stronger. This is certainly part of the equation (your heart is a muscle afterall), but what may well be more important are the metabolic and physiological changes that occur in your body as you exercise regularly. You begin to process the foods you eat more readily and change hormone levels.

Exercise also helps the heart, lungs, and blood vessels develop efficiency that you may not need sitting on the couch, but you will need when you try to run a few miles. It's also important to note that in the event of a heart condition, such as a mild heart attack, this efficiency (your reserve cardiac capacity for example) can save your life even if you're already just sitting on the couch.

I recommend a balanced program of proper nutrition, resistance exercise, and cardiovascular exercise to keep in optimal shape. Specifically for heart health I would recommend a balance of aerobic and anaerobic exercise, if you're in good enough physical condition to allow for this type of training. As always, consult with your doctor before starting a new exercise program, especially if you have a history of heart disease.

Interval training, as you see throughout the FitDaily exercise program, is one of the keys to heart health. It not only boosts the long-term blood flow through aerobic (with oxygen) exercise, but it takes you beyond the point where you can sustain that level of effort into your anaerobic zone. This is where you cannot sustain the flow of oxygen and must rely on other means of energy production. To simplify the explanation, this is where the sugars are burned as high test fuels when your heart and lungs can't keep up with the flow of oxygen to the muscle cells.

So if you're in relatively good health and cleared by your doctor, try interval training. The idea is mix in high intensity "sprint" periods into your base cardio exercise to vary your heart rate and bring you beyond your "cardio" zone.

Start with the two minute intervals with working rest periods between one and two minutes long. During each interval, you should be working near your maximum effort, keeping your heart rate in your anaerobic zone.

If you're not able to perform 12-15 minutes of straight cardio without a break, then you should work on this before starting interval training. You can still vary your pace during that time, but focus mostly on not letting your heart rate slip below 60-65% of your maximum heart rate for 10-30 minutes, depending on your current condition.

For those looking for more information on heart health, check out Cardiac Matters.

Why, Oh Why Do they Use BMI?

7/7/2008

There's quite a bit of research in the health industry studying the effects of obesity on various factors, such as fertility/sperm count, brain function, heart health, cancer risk, and so forth. But there's one major flaw in almost all of these studies… they all use BMI (Body Mass Index) as their measurement to determine obesity.

If you've kept up with my writing over the years, you may already know that the use of BMI and other weight-based measurements on individuals and small groups drives me nuts. I'm all for quality research that can link actual obesity to various medical conditions, but using the survey populations typically used (from dozens to a couple thousand participants), BMI is an extremely inaccurate comparison.

It's true that researchers must choose a sample population that they feel represents the larger population studied, and this also leads to assumptions that may not apply to the general population. When using BMI these assumptions become vastly more flawed. Likewise an individual reading these studies is compelled to check his or her own BMI and make life decisions based on this false measurement.

BMI is basically just a height to weight ratio. It is easy to calculate and has been shown to be a good predictor of health in a large population. However, when examining an individual or a small group, it should be relegated to the utter nonsense category. For a large percentage of people striving for a normal BMI is like exercising to get shorter. You just can't do it and if you could, it wouldn't be very healthy.

Actually if you want to lower your BMI very quickly, all you need to do is get taller without gaining any weight. Easy right? No, platform shoes don't count.

Here's the first big problem with BMI: healthy men and women have a different height to weight ratio. Women carry more body fat (for various biological reasons), and men tend to be more muscular and have greater bone density. Overall men tend to be heavier than women, even at the same height. Because BMI is the same calculation for men and women, this means the entire concept of having an ideal weight at each height is flawed to begin with.

Second, and far more importantly, muscle weighs more than fat. A person with a great deal of muscle will be heavier than a person with a similar amount of fat. Having an excess of muscle may have some risks, but they are not at all equivalent to the risks of carrying excess body fat. Also, those who do a lot off load-bearing work or exercise tend to have greater bone density and thicker connective tissue. This also contributes to being heavier at the same height.

After checking the BMI of a lot of people, what I've found is that typically a very healthy and athletic female will have a normal BMI, while a very healthy and athletic male will have a high BMI (overweight). I've seen quite a few women with a normal or slightly overweight BMI that have a body fat percentage that is significantly higher than the healthy range. This is even more dangerous because they don't have the underlying muscle to support it. At the same time, I've seen very athletic women with almost dangerously low body fat levels that are on the high side of a normal BMI.

The main point to take away here is that you need to forget concepts such as "ideal weight" and use body fat percentage as your means of evaluation and progress tracking.

You can calculate your BMI and body fat using the FitDaily calculator tools

The Last Fitness Program...

7/3/2008

I've been talking about it for a long time, and now it's finally here. The long-awaited Three Weeks to Thrive is open at long last.

Are you ready to live a healthier life? If so, this is the program for you. It's a well-rounded program, broken down into step-by-step, day-by-day fitness advice to help you lose weight and sustain a healthy lifestyle. No roller coaster weight loss. No dangerous pills, cleansing rituals, or expensive exercise equipment. Just sound advice, organized for total effectiveness.

Now you can try out the first few days of the program for free. Go to www.ThreeWeeksToThrive.com to learn more and view a special message from the authors.

The Most Important Meal of the Day – Breakfast

6/30/2008

You've heard how important breakfast is, but now there's even more research proving it. Whether your goal is to lose weight, gain weight, or be more active, you need to eat a good breakfast each and every day.

Those seeking to lose weight often find the best results by eating the bulk of their calories (including whole grains, fruits, and vegetables) in the morning. By eating most of your daily calories in the morning, and then continuing to snack/graze throughout the day on smaller portions, you allow your body to burn the calories throughout the day instead of storing them.

This approach tends to give more energy during the day so you can be more active. It also can help reduce cravings throughout the day for sweets or other unhealthy snacks. It is important to choose quality foods for breakfast.

My recommendation for those wishing to reduce weight/bodyfat is that you eat a hearty breakfast each morning consisting of protein, unsaturated fats, and whole grains, fruits, and/or vegetables. Avoid sugars and processed grains. This means avoiding most typical sugary breakfast cereals, bagels, donuts, pastries, muffins, waffles, pancakes, and so forth. If you do choose cereal, waffles, pancakes, etc make sure they are made from whole grain without minimal added sugar. If you absolutely need sugar on it, you can add that yourself later.

Try to make breakfast at least thirty percent of your daily calories. Then eat two or three small snacks throughout the day (pre-portioned) and two smaller meals. Dinner should be several hours before you go to bed and should be smaller than lunch.

More Research on Low-Carb Diets

6/23/2008

It seems like I get questions about so-called low-carbohydrate diets almost daily. Some people are confused. Some people are frustrated. And some are just plain wrong.

First of all, let’s clear up one point. Carbohydrates are not bad. The term carbs does describe some foods you should limit your intake of, but it also includes foods you should continue to eat with every meal if possible (such as dark green leafy vegetables).

I was just reading more research (Dr Daniela Jakubowicz, from Virginia Commonwealth University) that has shown yet again that low-carb diets do not work for long term results. They may produce quick weight loss, but those results diminish very quickly and the low-carb dieters tend to put on more weight than they originally lost.

Low carb is not the answer, nor is low-fat. The answer is low refined sugar/processed grain and low saturated fat. By eating less processed foods and more natural, whole foods such as fruits and vegetables (both of which are carbs), you will overcome cravings for sugar, get plenty of fiber, and generally be healthier.

When you drastically limit your intake of carbs, your body must get the glucose (sugar) it needs from other sources. This generally results in two things. First, people on very low-carb diets tend to crave sugars. Second, as soon as the carb-ban is lifted, even for a few hours, the body goes into sugar-conservation mode, packing as much glucose as it can into the body, and storing the rest as fat.

Finally, and perhaps most importantly, very low-carb or no-carb diets are not sustainable. Those who try these diets almost always fail in the long-term because they are trying to totally eliminate food groups.

Moderation is the real key. Lower your intake of processed grains and sugars, instead consuming whole grains, fruits, and vegetables in their place. Make this a gradual, long-term change that you can sustain indefinitely. Allow yourself some minor treats along the way so you don’t need to “cheat” your healthy lifestyle in order to satisfy a craving that would otherwise ruin your diet plan.

By the way, there’s another great lesson I found in this same research that I’ll share next week.

Are you Gaining Too Much Muscle from your Exercise Program?

6/16/2008

Though muscular gains should be the goal of most any exercise program, including those directed toward weight loss, there are some concerned with looking overly muscular. This is often for aesthetic reasons, but carrying around very bulky muscles can also use a lot of energy. For a person hoping to lose weight and thus burn more calories than he or she consumes, this would be good. For an athlete hoping to be more competitive, too much muscle can be a hindrance to performance.

What’s most important to note is that muscle is not only needed to move the body and keep it alive, but having generally stronger, denser muscle tissue has a whole host of positive effects on the body. Maintaining and growing lean muscle is the key to weight management, because healthy muscle tissue not only increases calorie consumption but can improve other processes such as insulin resistance.

Overall, I suggest you try to put aside your fear of gaining an extreme amount of muscle. For most people engaging in a typical resistance training program, this is not something that can realistically happen. To start to look like a bodybuilder, you’ll need to train at least every day, possibly twice a day with heavy resistance and long rest periods.

For women, who seem to pose this question the most, it’s unlikely you have the necessary levels of testosterone to naturally produce a great deal of muscle without supplementation (steroids/growth hormone/etc).

But, if you want some training tips to keep the muscle size down, while still keeping your body healthy and strong, try cutting your rest time between sets. Reduce the amount of weight you’re working with and increase the number of reps. Work on multiple exercises back to back without a break, and be sure to incorporate interval training into your workout routine.

Health Benefits of Sunshine – More than Brightening your Day

6/9/2008

With today’s hyperawareness of cancer, many people avoid the sun or slather themselves with layers of chemical protection. But did you know that sunlight is essential to your health? A few minutes per day of moderate sun exposure can actually improve your quality of life.

It is certainly true that too much sunlight can cause burns and even skin cancer. As with most things in life, the problem occurs when sun exposure is allowed in excess. But in moderation, sunlight is extremely healthy and necessary for the proper function of a healthy body.

Exposure to the sun’s rays, specifically UVB radiation, helps the body create vitamin D. Those who do get insufficient exposure to UVB rays are likely to have lower vitamin D levels and develop conditions associated with vitamin D deficits. Even supplements cannot correct this deficit.

Vitamin D is necessary for the absorption of calcium and thus contributes to bone density (strengthening the bones). It helps prevent a long list of diseases such as osteoporosis and even various forms of cancer. Sunlight also combats depression and seasonal affective disorder.

Some research has shown that diets high in antioxidants and low in fats contribute significantly to the prevention of skin cancer, as does reducing the consumption of alcohol and not smoking.

I recommend you try to get around 10 minutes of mild sun exposure each day. Carefully limit your exposure during times when the sun is strongest, and cover up or stay in the shade if you're going to be in the harsh rays for too long to prevent over-exposure.

Where is the Last Fitness Program You'll Ever Need?

6/2/2008

The fitness industry is teeming with programs and schemes to get you in shape, but what’s wrong with most of these approaches? First of all, there’re lots of scams out there. I talked a little about the scams in last week’s entry where I referred you to the Dirty Health Secret to learn more.

Today I want to talk about legitimate, well-trained fitness professionals and their books, programs, and guides to getting in shape. There are some great people out there trying to spread the word and help people live longer, stronger, happier lives. The whole reason I got involved in the fitness industry was to try to make a difference in the lives of as many people as I could. Along the way I've met many great individuals who share this goal.

One of the earliest problems I identified in the fitness industry (note I mean the legitimate fitness industry and not scam diet or weight loss programs), is a lack of well organized, step-by-step information. Don’t get me wrong… there are tens of thousands of volumes on how to get in shape, and many of them are great. But what’s missing is the step-by-step detail set up in a way you can actually use.

Most books and videos on fitness have some sample routines. They include sample meal plans, sample workouts, and so forth. This is great, but when you try to do these you often find they are way too easy or way too hard, and customizing them can require quite a bit of knowledge and time. Likewise the suggestions aren’t always moderate and realistic enough that you could sustain for a lifetime. If you can’t sustain the habits created in a fitness program, then it’s not a good program for you.

So over a year ago I set out to create a comprehensive program that would teach you about each major piece of the fitness puzzle, one step at a time. I don’t want to inundate you with details you’ll never use, but I do want to impart enough information that you can use the sample meal plans and programs to design a healthier lifestyle for yourself.

I want you to live a healthy, happy life. So I created the Three Weeks to Thrive program to help you get there. It’s going to coach you through your first 21 days of a healthier lifestyle, one day at a time, one topic per day.

Those who have been following FitDaily or my other programs know that I’ve been talking about this for almost a year now. I’m very excited to say that it’s finally set to be released on July 1st, 2008. I’ve set up a site where you can pre-order your copy right now. I really do believe this will be the last fitness program you ever need.

Go to www.ThreeWeekstoThrive.com to reserve the last fitness program you'll ever need right now, so you can get instant access on July 1st when it’s officially released.

The Dirty Health Secret

5/26/2008

If you’re struggling to lose weight and finally get healthy once and for all, there’s some information you need to know. Most of the fitness industry doesn’t want you to learn this secret, but it just may be the missing piece of your health puzzle.

The Dirty Health Secret is what keeps you fat, and keeps the diet companies rich. This is the secret they can’t let you uncover. But I’m bringing it to you in my special eBook available for free at DirtyHealthSecret.com

Go check it out now and let the truth about your long-term heath set you free from the traps set out by weight loss companies. It’s time to get healthy, once and for all. Hurry and get your copy now. The free offer is only for a limited time.

Discover the dirty secret the fitness and diet industries don't want you to know.

How to Eat What you Want and Never Get Fat

5/19/2008

At first eating what you want without getting fat seems impossible, and from your current perspective this might not even be plausible. But if you listen to the signals your body gives you, cutting through all the chemicals and toxins in our modern diet, you’ll hear the intelligence there.

What I’m talking about is an innate fitness intelligence that dwells within each one of us. You need to listen to how your body reacts and the signals it sends you. You need to adjust your behavior based on those signals.

But what does that have to do with eating whatever you want and not getting fat? First of all if you lead a very active lifestyle and you eat healthy, your body will have a greater buffer zone against weight gain. There are many reasons why this is, including greater muscle density, better insulin tolerance, and more fiber in your diet.

This still doesn’t leave us with the answer to our question. It’s actually pretty simple. If you train yourself, through habits of a healthy lifestyle, to eat healthy foods, and you listen closely to the signals your body sends, you won’t WANT to eat unhealthy foods that often. And when the urge does strike you, you’ll find that your body doesn’t react by piling on the pounds. But it may send signals, such as indigestion, that tell you it’s not happy with your food choice.

By continually listening to your body, you’ll soon learn what it needs. You’ll soon desire what it desires. And then you’ll want to eat healthier foods more often than not. At that point you’ll be eating what you want and you won’t be getting fat.

Weight Loss Maximum - Two Pounds Per Week

5/12/2008

For those trying to lose weight, the general rule of thumb is you should set a goal of one to two pounds per week. This means creating a calorie deficit of around 500 calories per day. Many products claim that you can lose 20 or more pounds in a month, but this simply isn’t healthy.

The question is… why?

First of all, to lose a great deal of weight in a short period of time you need to either starve yourself or severely dehydrate yourself. In either case, your body invokes instinctive, self-protective measures to make sure you continue to survive. This boils down to rapid weight fluctuations which are dangerous.

Think about a hunter-gatherer fending for himself in the woods. When winter comes, he has trouble finding food. So he starves briefly and burns his fat reserves. When he does eat finally after starving himself (unintentionally), his body is in conservation mode. It tries to extract every nutrient it can from the meals he gets and maximizes fat storage. His metabolism slows down for this purpose. Often energy levels are reduced to minimize the fuel (fat) being burned.

So after starving yourself (dieting) your body automatically tries to make up for this loss by storing more fat. This is one reason the weight comes back very quickly after a starvation diet.

Around half of your body weight comes from water, depending greatly on your body composition (there’s more water in muscle tissue than fat, so someone leaner could be closer to two-thirds or three-quarters water weight). Therefore, a person can lose a substantial amount of weight just by being dehydrated.

Dehydration is a dangerous condition and while it makes a person lighter on the scale, it does not reduce body fat levels. Reducing body fat is the goal of your weight loss program. Your actual weight number is irrelevant.

Many diet solutions actually help you lose water weight, which will immediately be gained back as your tissues are allowed to reabsorb the water.

Stay moderate and set your goals at 1-2 pounds per week. This is the only way to lose weight the safe and healthy way. If you use this timeline and then stick to a healthier, more natural diet and a more active lifestyle, you’ll be able to maintain your ideal weight far more easily.

Can Fitness and Fatness Coexist?

5/5/2008

I’m sure you’ve talked to some people who are clearly overweight, but they still manage to stay very active either through exercise, work, or other methods. The question is: if they really are very active, is there a significant health benefit to losing weight? Is being physically active enough to reduce your risk of heart disease, even if you are overweight?

Research, including a newly released study by researchers affiliated with Harvard agrees with what most prior research (as well as common sense) has shown. Being active does reduce your risk factors for heart disease and other illness, but it is not enough if you are also overweight. In fact, the risk of heart disease was found to be 54% higher in women who are overweight and active, versus those are active and normal weight. It was 87% higher in those active and obese.

Activity is still important. The risk for those overweight and inactive increased 88%, and those inactive and obese had a 250% greater risk of heart disease.

It’s important to note that these studies use body mass index to define overweight and obese. When BMI is applied to a population (or even a large study group), this is a good indicator of health risks associated with obesity. But when examining an individual’s risk, body fat percentage is a much better gauge. Body Mass Index does not properly take into account muscle weight, bone density, and other factors that contribute to lean weight.

The bottom line is being active is simply not enough to dramatically reduce your risk of heart disease. If you are overweight, based on your body fat percentage, you should actively begin a moderate program to lose weight. Don’t go overboard though, as the goal is to create a sustainable lifestyle, not a quick-fix diet or other short-term strategy. These short-term programs tend to cause dangerous fluctuations in weight that ultimately result in long-term weight gain instead of loss.

Calculate your body mass index with this tool. Don’t worry too much about BMI though. Next get a tape measure and calculate your body fat percentage to get a more accurate perspective.

A Very Cool Piece of Fitness Equipment

4/28/2008

If you know me, you know that I spend a lot of time telling people that you don't need fancy equipment to get into great shape and stay that way. In fact, that's much of the reasoning behind the whole FitDaily site. But, I still do like playing with all the latest fitness toys.

So today I want to discuss one of my new favorite pieces of equipment that I've been using. It is a bit pricey, but it really is a lot of fun. It's called the BOSU ball, or BOSU Balance Trainer. BOSU means "Both Sides Utilized."

Basically it's half a ball. So it's got a flat side and a curved side. The whole point is to unbalance you. Squats on the bosu ball are probably my favorite thing. I do some air squats and then move up to back squats (with very light weight) and finally to overhead squats.

It's also a neat way to do other exercises, while staying balanced on the ball. This is a case where weights (dumbbells especially) come in handy, because you can't do a whole lot with resistance bands while using the ball.

What's most interesting is that both sides feel fairly different. If you put the the round side down and stand on the flat part, the whole thing wobbles. But, since it's an inflated ball you can actually bounce a little bit to keep your balance. If you flip it over and stand on the half-ball with the flat side down you get the opposite feeling. Bouncing one foot actually tends to push your other foot off the ball, causing you to lose your balance.

There's other uses too, such as laying over it to get more range of motion on your situps, or to do push-ups on. If you're really brave you can try balancing on one leg.

Anyway, it is a bit pricey. The best deals I've found are around $99. I've included some links for those interested.

Here is a photo of the contraption:

BOSU ® Ball Home Balance Trainer - Discovery Channel Store

Fitness Quest Bosu Trainer – Buy.com

Overall it's a fun piece of equipment. It's certainly not a requirement to get in shape, but it is something to have fun with and definitely great for building your balance.

Salt of the Earth

4/21/2008

Humans crave salt. It’s that simple. Food manufacturers know that we crave salt and that by adding mega-quantities of sodium to their foods, we’ll keep gobbling it up. Most people in the US eat huge massive amounts of salt, far exceeding the recommended daily value of around 1 teaspoon of salt per day (2300mg).

As a fitness coach and a health conscious person, I make efforts to eat a healthy diet each day. However, I will tell you that salt is one of my weaknesses. And unfortunately this is a weakness with significant risk attached to it.

Perhaps the biggest risk factor of a high-sodium diet is elevated blood pressure (hypertension). High blood pressure increases the risk of coronary heart disease, stroke, congestive heart failure, and kidney disease.

When you take in too much salt, your kidneys attempt to filter it out and eliminate it. But when they can’t keep up with your sodium intake, it stays in your blood. Sodium in the blood attracts water and raises the total volume of blood in your body. This forces your heart to work harder and creates additional pressure in your arteries. Over time this pressure can lead to a variety of life-threatening illnesses.

So where does all this salt come from? For most people the vast majority (more than three quarters) comes from processed foods. A small amount comes from the natural salt content of food and the rest from added salt. Only about 12% of the average person’s total sodium occurs naturally in the foods we eat. Another 5% is added while cooking and 6% more is added while eating. This leaves 77% that is added in various ways during the manufacturing processes.

Let’s look at the sodium content of a simple meal you might get at a deli or even pack your child for lunch. The meal consists of a ham and cheese sandwich with a few potato chips or pretzels and a pickle. These are average estimates on sodium content. It will vary by brand and product type.

3 Slices of Ham (lunch meat): 350mg x 3 = 1050mg
2 Slices of Bread: 150mg x 2 = 300mg
Mayonnaise: 50mg
Dill Pickle Spear: 385mg
Potato Chips/Pretzels: 450mg

Total Sodium in Meal: 2235mg

This simple meal has roughly the total sodium content a person should get in an entire day. Add a bowl of tomato soup and you could potentially add another 700 to 1400mg of sodium to this meal. This is all without touching a salt shaker.

So the answer goes beyond putting down the salt shaker. It means checking the sodium content of foods before you buy them, and opting for lower sodium varieties. Better yet, consume more whole fruits and vegetables in your diet.

Another important step is raising your potassium intake to combat the intake of additional sodium. The USDA recommends adults get at least 4700mg of potassium each day from food sources such as leafy green vegetables, beans, and fruits (bananas, oranges, and melons are good sources).

So check those labels and reduce your sodium intake. As with everything, it all comes down to moderation. If you can eat a diet of more natural, whole foods without as much processing (where most of the salt is added), you’ll decrease your risk factors for heart disease and other serious illness later in life.

Do you really need all those vitamins?

4/16/2008

The simple answer is: probably not. Let’s not forget that it’s the supplement companies job to sell you things. It’s not their job to make you healthier. They’re most important task is to make you think their products make you feel better and live longer, and they want you to buy lots of them for long periods of time.

This isn’t to say all supplement companies are evil, because many were at least founded by those who wanted to make a real difference in people’s lives. Still, use caution.

So the question today is really related to vitamins. Many multi-vitamins do contain dramatically excessive doses of vitamins, particularly B-complex and C, as well as several minerals. Research indicates that most B-complex vitamins, except B-6 are safe to take in large doses, and likewise for vitamin C.

The fat-soluble vitamins, A, D, E, and K are a different story. These vitamins are stored in the liver and fatty tissues, so over supplementation can be a problem. With these vitamins you should stick to the well-researched dietary guidelines of the US Food and Drug Administration.

Make sure you take a vitamin that adheres closely to the Daily Value (DV) established in the Recommend Dietary Allowance (RDA) and does not exceed the FDAs Upper Intake Level (UL) for that vitamin.

For example, the upper intake level for adults for vitamin A is 3000mcg, and 1000mg for vitamin E.

An interesting article just popped up on CNN about the possibility of certain vitamins actually increasing mortality rates. Read more about it here.

Do you have a Fitness Success Story?

4/7/2008

Perhaps you can provide motivation to the FitDaily community by sharing your story of fitness success. Even small victories can deliver a vast amount of motivation. That motivation is what you need to say no to cartons of ice cream and say yes to regular exercise.

If exercise and nutrition are the cornerstones of a healthy lifestyle, motivation is the crane that lifts those stones into place and the mortar that binds them together. Here’s a chance to help those who haven’t been as successful as you.

Email your fitness success stories to jeff@fitdaily.com.

Looking to create your own success story? Check out our fitness coaching solutions to get started.

Should you Use a Weight Belt?

3/31/2008

In last week’s blog entry I discussed an important tip for protecting yourself when exercising with heavy resistance or rapid movements. That tip was to practice perfect posture at all times.

Today I want to discuss weight belts. These are the heavy leather or nylon lifting belts that fit against the lower back. Most people think the only purpose of the belt is to directly support the lower back. The belt serves an additional important purpose of providing support to your abdominal muscles, which in turn support the back and spine. In other words, it provides a wall your abs can push off of to reinforce your spine and muscles of the lower back from the front side.

The question is should you be using one?

Opinions on the matter vary widely, and what I’m going to present is just my personal opinion. I do feel my opinion is applicable to the broadcast section of the exercise community.

First of all, I think that if you need to lift heavy objects as a part of your job or you have a previous back injury then it’s probably a good idea. For example, a firefighter may need to lift an unreasonably heavy load during a fire or rescue. Or a delivery person may need to deliver a package that is heavier than usual.

However, for normal exercise routines I feel the belt is a bad idea. Yes, it can provide support and possibly prevent a back injury. It could also motivate the same injury it helps prevent. Furthermore, when it comes to actual gains, you are unlikely to have that belt on in a situation where you need to perform a similar motion unless you have a previous injury.

The perceived protection of the belt can actually help you lift more weight unnaturally. It helps you lift loads you have no business lifting until your back is strong enough and your technique is good enough that you can do it naturally… without the belt. Be reasonable in your choice of resistance and escalation to heavier loads (do more reps if you have to), and you won’t need the belt.

I personally believe your exercise should translate into functional gains you can utilize in your daily life. Unless you typically spend your days with a weight belt on, then you don’t need one at the gym. Suck up your pride and just lift a more reasonable amount of weight. The belt may provide some protection, but I think it provides more of a false sense of security then it does actual protection for someone who does not already have a back injury.

If you have any questions about your specific situation, consult with your doctor or other qualified medical professional to get a definitive answer.

Jeff's Number One Exercise Safety Tip

3/24/2008

It’s critically important that you exercise in the safest possible manner. Regardless of your specific goals, sustaining a workout-related injury is going to cause setbacks and decrease your motivation. That’s not even accounting for the physical pain associated with even short term injuries.

More severe injuries could cause permanent damage and lifelong pain. I’m not saying this to discourage you from exercising, because when performed properly resistance training is perfectly safe. But when you ignore proper exercise form and exert too much force in the wrong direction, bad things can happen instantaneously.

There’s one simple tip that can drastically reduce your chance for injury in the gym. I would say it’s just as important as the common tips you may be familiar with, such as making sure you’re properly warmed up, and always having a spotter when lifting heavy weights.

The tip consists of these 3 Ps: Practice Perfect Posture. Any time you are exercising with significant speed or resistance (and especially both), you should keep your spine in proper alignment by holding proper posture.

During most exercises your chin should by up and your eyes forward (or look in the direction of your motion). Tilting the head down tends to round the upper back, which then begins to degrade posture. Keep your shoulders back (slumping the shoulders also starts to degrade posture). Lock your lower back so it’s flat or even arched slightly.

You should not bend forward at your stomach level. Keep your abs flat and if you need to bend, do so from your hips. If you’re picking up weight, even just between sets, be sure to lower your level to pick it up by bending at the knees. Keep your back straight and if you feel that you can’t keep enough tension in your lower back to keep from rounding forward, then you are trying to lift too much weight or you are using improper technique.

If you’re unsure what proper posture looks and feels like, find a personal trainer, physical therapist, or chiropractor to teach you before you start using heavy resistance.

Protect your back, and don’t let it round forward during resistance training. A back injury can take your out of your training routine for weeks, months, years, or even the rest of your life. In a future entry we’ll talk more about protecting your knees and shoulders from injury.

Corn Syrup versus Sugar

3/17/2008

Today’s reader question is about corn-based sweeteners, specifically corn syrup. There’s been some media reports lately discussing our corn-based food economy and its health implications. There are experts warning of the dangers of having a diet too heavily dependent on corn products.

So is this all true, or is it hype aimed at selling more books and products? The answer is a little bit of both. There are definitely health risks to our corn-heavy diets, but the media is not always looking in the best places.

I’m certainly not a food manufacturing expert, but I believe the biggest risk factor right now is eating animals, primarily beef, raised on unnatural diets. This stems from the overproduction of corn due to massive subsidy and commodity-based markets. Excess corn and soy are the primary components of this animal feed. The problem is that cows, for example, are meant to eat grass and not corn, soy, and whey. It makes them extremely ill (requiring antibiotics) and it makes the resulting beef products far less healthy than grass-fed free-range beef.

But what about corn sweeteners? Corn-based sweeteners have replaced sugar mostly due to the cost of sugarcane. They pervade soft drinks and a vast number of products in your local grocery store. There’s a lot of hype behind the problems associated with high-fructose corn syrup.

So is sugar better for you than high fructose corn syrup (HFCS)? First of all, let’s look at what HFCS is comprised of. It’s made up of 45% glucose and 55% fructose. Fructose is obtained by treating the corn syrup (naturally all glucose) with enzymes to convert the sugar. This is done to make it sweeter. Fructose, the sugar found in fruit, is sweeter than glucose so it becomes more economically valuable.

Table sugar (sucrose) is comprised of 50% glucose and 50% fructose. So while there is a slight difference in the ratio, the overall difference between corn sugar and sugarcane sugar is minimal. As far as I know, no study has ever shown any health differences between the same blend of sugar (glucose/fructose) derived from different sources. So for the most part, sugar is sugar, even if it comes from corn.

Humans are meant to ingest sugars, though they are meant to do so in measured amounts in the presence of fiber. Other animals (such as cows and fish) do not have the biological capability to survive off this same diet without intervention. This is not to say refined sugars are healthy, but in limited quantities they are tolerable.

Can Yoga Really Help me Lose Weight?

3/10/2008

This question came to me because it was a source for debate among several people at an aerobics class. They watched the slow pace of the yoga class and wondered if it really could help a person burn fat, or if it was just another trendy way to waste some time.

The simple answer is yes, yoga can absolutely help a person lose weight. I wouldn’t recommend it as the only form of exercise you do, but I do think it can be a valuable part of everyone’s exercise regimen. Also note that much of what you observe a yoga class doing, such as holding a certain position, is a lot harder when you are actually doing it.

I’m certainly no yoga guru, but I can say there are a number of benefits to practicing yoga. Yoga promotes better flexibility, balance and posture, all of which can reduce the risk of training injury or injuries at work. It also builds core strength, isometric strength, and functional flexibility. It’s good to stretch and be flexible, but it’s even better if you can use that flexibility in your active life.

But what about losing weight? When you engage in super high intensity cardio training your body derives energy from carbohydrate reserves. That’s the sugar storage in your cells. When these reserves are depleted, it burns fat reserves (yes there is some middle ground but I’m simplifying to make it easier to understand). So in general, extended duration, low-intensity exercise actually burns more fat than short duration high-intensity exercise.

You might be wondering why you need high-intensity exercise at all. One reason is you still need to burn off those sugar stores before they are converted to fat. There are many other reasons, including boosting cardiovascular and pulmonary function, and conditioning your body for aerobic and anaerobic activity.

But at the same time, long, slow exercise, such as yoga or tai chi, still plays a vital role in boosting your overall activity level and thus the amount of calories you expend each day without taking the same toll on your body that strenuous exercise takes. You can take a yoga class or go for an hour long walk each day, but you might not be able to run 5k every single day without risking an overtraining injury, or losing the effectiveness of your training routine.

If possible, I suggest you substitute the Active Stretching days in your fitdaily routine for yoga classes led by a quality instructor. You might also try a yoga DVD. I personally like Rodney Yee’s Power Yoga, where you move from pose to pose more rapidly.

Isolate or Compound?

3/3/2008

The question I want to address today came to me from a person who has access to a gym and already has a strong cardio element to her workout, but she wants to add a resistance training element. She asked what kind of routine she should do, and if she should use the machines at the gym or free weights.

At FitDaily I typically focus on those who want to workout from home, so I suggest stretch bands or adjustable dumbbells. So this is a very valid question for a person who has access to aa full line of equipment at the local gym. With so many options comes indecision.

The answer is all about the training regimen. It boils down to compound exercises versus isolated strength exercises. Most machines in the gym, with the exception of a cable cross machine and perhaps a few others, are designed to isolate a specific muscle or muscle group. Many free weight exercises are also designed to isolate muscles and muscle groups, but they also add an element of balance and stabilization to the exercise, which engages other muscles.

The simple answer is that unless you plan to be a bodybuilder who wants to focus on the growth of very specific muscles, you want to engage as many muscles as possible throughout your workout. This includes your core to stabilize your body, and all the tiny balancing muscles you need to stabilize free weights.

Here's an example. You could do a leg circuit where you do leg extensions, hip adduction, and hip abduction. Each one of these isolates certain parts of the upper leg/hip muscles. Or instead of that you could work on weighted or unweighted squats, lunges, step-ups, or another similar more functional exercise. By more functional I mean something that is more similar to motions you will use in your life somehow.

By doing shoulder-width squats, for example, you are working the same muscles isolated by the three exercises mentioned above. If one of the muscle groups is weaker, it will naturally strengthen as you progress. Not only are squats more functionally useful than the other exercises, but they are more efficient because they work more muscle groups simultaneously.

As you progress and feel inclined to spend more time on your resistance training, then you can spend the time to isolate the smaller muscle groups you feel need special attention.

So if possible I recommend using dumbbells (or kettlebells) first. It is important when choosing any sort of free weights that you execute exercises with proper posture and form.

After dumbbells I would recommend cable machines, and barbells after that. Stretch bands are a good low-cost substitute for cable machines, but they pull at an uneven rate, so they can also be used to mix up a routine that uses mostly free weights.

The last thing I would recommend is using the machines. With that said, the machines are much better than doing no resistance training at all. For those with certain injuries these machines may be the only safe alternative.

The biggest benefit to using the machines is that they are typically designed to make the exercise simpler, and thus may reduce the risk of injury. They also provide some motivation because they give a clear-cut exercise to do, and at a gym they are sometimes even ordered for a circuit pattern. A dumbbell doesn't typically have exercise instructions written on it.

That's part of the reason for having resources such as FitDaily. If you print out your daily workout, you won't have to stare at the row of dumbbells and waste time trying to decide what to do next.

Smoking and Fitness

2/25/2008

At first I'd think that today's blog entry barely even needs to be written. But yet just the other day I saw a man come out of my gym after attempting to workout, get into his car, and light up a cigarette. This is far from the first time I've seen this same course of events. It's always different people too, since this is probably one of a very few trips to the gym these folks make each year.

It was clear inside the gym this man was not putting much into his workout. But it became even more clear when I saw him escape to his car and have to light up before he even got out of the parking lot.

I don't think it's really necessary to get into the health risks of smoking. As I write this, the father of two very close friends of mine is gravely ill from lung cancer. He's been a lifetime smoker. It's very sad to give up many wonderful years with your grandchildren because of a smoking habit.

What I do think is worth saying, is that exercise is a great substitute for smoking. It's also a way to motivate yourself to quit entirely. Along the same line, smoking is a great way to destroy your motivation to exercise. It can become discouraging when you have to pause the treadmill so you can complete a two minute coughing episode.

I'm very happy that as of Feb 1, 2008 Maryland passed the no-smoking law for restaurants and bars. Now I can finally enjoy smoke-free outings. It's terrible having the stench of cigarettes permeating your clothing and hair, but what's worse is the damage that secondhand smoke is doing to your lungs. No more smoke stung eyes in restaurants or bars in my home state. Finally a good legislative decision here in Maryland.

I don't want to sound judgmental. There's absolutely nothing wrong with being an ex-smoker. The problem is being a current smoker, especially in light of the wealth of evidence about the vast risks to your body. But I suppose it's your body, you can destroy it if you so chose. But please don't subject others to it. Unfortunately, it's almost impossible to not subject others to the same health risks when you smoke inside a confined space where others may be present.

So if you do smoke, don't you think it's time to put your longevity first? Here you are on my fitness site, presumably to learn about exercise and nutrition. But if you still smoke, it's like adding rat poison to your health shake. It not only makes the drink taste bad and nullifies many of the effects, but it's going to discourage you from wanting that healthy drink in the future. That's aside from the fact it's going to kill you.

If you do smoke, resolve to quit right away. Quit for your sake and the sake of the other people around you who choose not to put themselves at high risk for cancer and other serious, life-threatening illnesses. Quit for the sake of your children and grandchildren, even if you don't have any yet. If you do quit and stick to your exercise program, I'd wager you'll feel a huge difference in your body within six months.

The Quickest Recovery Methods

2/18/2008

I've recently gotten some questions about speeding up muscle recovery. The question is basically, "I want to workout more often, but I’m too sore. Is there something I can take to help me recover more quickly?"

The answer to the question is, "Yes, there are things you could take. But the real question is should you be taking them. Perhaps your body is sore to slow you down so you don’t develop a long-term injury."

The trouble here is that overworking your body can result in numerous problems. For one, constantly breaking down the muscle without giving it time to recover can result in a loss of strength. You can recover from being sore in 3-4 days, but if you overdo it too much and develop micro-tears in your tendons (tendonitis) you could be sore for months or years. That’s just one of many examples of long-term injuries that can come from overtraining.

So with that said, the best recovery method is simply to rest the parts of your body that are sore. Stretch them out and get a massage to promote better blood flow when it’s tolerable. Also make sure you get enough protein in your diet to rebuild all the muscle you’ve been working.

Really this should be enough for most people. But if you’re a high-level athlete, bodybuilder, or someone similar you may still want more. I would say it’s even more imperative in these areas to use caution because you can afford long term injuries even less than those who just workout to stay healthy. Listen carefully to the signals your body gives you so you don’t take it too far.

The next thing is your diet. Take a multi-vitamin and omega-3 pills/liquid. Omega-3 fatty acids reduce inflammation and provide a multitude of other health benefits. This may give some support to quicker recovery. Also by reducing your Omega-6 intake (most common oils), you will also gain a benefit in reducing inflammation throughout the body.

If you’re experiencing joint pain and not just muscle soreness, then you should consider taking glucosamine HCL/chondroitin sulfate/MSM. Be careful with joint pain, as it could be a sign of serious joint injury. It could also be a signal that you are exercising with improper form, such as allowing the knee to cross beyond the foot. For injuries such as these remember RICE: Rest, Ice, Compression, Elevation.

I know, you still want a magic bullet, and I’m going to give it to you. It is the last thing I’d recommend, but the #1 supplement for muscle recovery is HMB (beta-hydroxy beta-methylbutyrate). Here is where you can learn more about it and get some.

Let me review the steps toward quicker recovery:

1. Adequate Protein Consumption. Proper diet, multi-vitamin, Omega-3s.

2. Proper diet, multi-vitamin, Omega-3

3. Joint supplements if you have joint problems

4. Rest, Stretching, and Massage

5. Ice to combat inflammation

6. Ask yourself if you really need to recovery any quicker, or if it's your body telling you to slow down to prevent permanent overtraining injury

7. HMB or other recovery supplements

Ouch! Knee Pain Following Exercise

2/11/2008

It’s very common to experience knee or other joint pain after exercise. Knee pain is especially common after running or other high-impact activities to compress the knee joint repeatedly. The best solution to combat this is to run on softer surfaces such as a padded track or grass. For bicyclers try raising the seat or standing when you pedal up hills.

Knee pain can be a sign of serious injury to the knee joint, so seek medical attention if it does not improve quickly or is intense.

Pain in the knee can often result from improper exercise form. For example, performing lunges where the knee drops beyond the toes of the front foot. This puts stress on the knees. Likewise, performing squats where the knees do not travel in the same direction as the toes are pointing can produce similar pain or with enough load/repetition it can become a serious injury.

Always drop the backside when performing squats, and watch that your knees stay over top of your feet. If you look down and see your knees but not your feet, that means you need to lean back more. For lunges you need a wider foot position.

Cardio kickboxing has been another fairly recent trend in aerobic fitness. While it is a great activity for getting in shape, it is commonly taught by untrained instructors. Many gym programs, such as the popular Body Combat promote kicking and punching at the air, in a “mock fight.”

Never kick or punch with any degree of force unless you have a target to absorb that force. By kicking at the air hard, the force travels through your joints when you reach your maximal range of motion. If you want to learn to kick hard, you must have a soft target to take the impact. Always kick pads/bags, never air. You can kick softly at the air and stop yourself before your leg is fully straight.

Many other activities can product knee pain, including walking. This could be a sign of arthritis or just simply overuse. There are a wide variety of symptoms and causes of knee pain, as well as simple remedies. For more serious injuries such as ligament tears (ACL tears are one of the most common) surgery is often required.

Take care of your knees. If you experience minor pain from time to time, you might try a glucosamine HCL/chondroitin supplement to help reduce inflammation and promote tissue/cartilage recovery. Try to ice the injury and if necessary take ibuprofen as a temporary measure to reduce the inflammation.

Alcohol and Exercise

2/4/2008

Clearly they don't mix, but that's not the point of this. I think you already know that much.

Recently there was an article on CNN that’s about the most ridiculous, irresponsible thing I’ve read recently that was written by a doctor. It actually suggests that a person could possibly substitute moderate amounts of alcohol for exercise, because it has “similar” cardiovascular benefits.

It quotes medical doctors and a long term study conducted in Denmark. Unfortunately it neglects most of the facts of the situation. It doesn't mention the possibly the study is all wrong, or the other health benefits of exercise, nor the risks of alcohol consumption.

Talk about headline fodder. Now that’s a good hook. Who doesn’t want to drink instead of exercise? I mean even people who don’t drink now would probably be happy to start instead of going to the gym.

That’s the problem with our society. We’re always looking for the time saving, easy way out. Remember, if it sounds like a quick fix to your health (or to any complex problem) it probably isn’t going to work, and it definitely won’t last.

I’m not even going to link the article, because it’s totally irresponsible to suggest such a thing. I’ve got nothing against moderate alcohol use, but it’s absolutely NOT a substitute for exercise. Despite what these folks suggest, it does not have anywhere near the overall health benefits of adding exercise to your lifestyle, so don’t be fooled by non-sense hype.

It’s also not advisable for anyone to start drinking, even a drink or two a day, just to get the heart benefits, unless specifically directed by your doctor. Even then I would seek a second opinion if you don’t already enjoy alcohol. If you do drink and want to be as healthy as possible without cutting out a drink or two per day, I suggest you drink red wine. Despite what some suggest, alcohol products are not all the same.

Use common sense in your healthy, moderate lifestyle, and stay away from quick fixes and “headline cures” for weight loss.

“Trans Fat Free” versus “0g Trans Fat”

1/28/2008

Simply put trans fats, or trans fatty acids come from hydrogenated oils. These are natural oils that are chemically altered to take an unsaturated fat and saturate it. In other words, they take oil that is a liquid at a given temperature and turn it into a solid at the same temperature. This is done using hydrogen to change the consistency of foods and extend their shelf life.

Trans fats are not the same chemically as natural saturated fat, and they are believed to cause a myriad of health problems, including heart disease. They are considered one of the prime contributors to coronary heart disease. I strongly recommend you avoid trans fat entirely. There is no established daily value for trans fat, but it is advised to keep it under 2g per day if you must eat some.

Sadly, it is difficult to avoid all together. It was estimated a few years ago by the USDA that 40% of all grocery-store foods had trans fat in it. Slowly this is changing thanks to increase awareness and new labeling requirements. Some cities such as New York and Philadelphia have banned trans fats in restaurants. These efforts should be applauded and extend through the country.

I’ve had a lot of people who wish to avoid trans fats ask me about the FDA labeling requirements. Manufacturers do tend to use these new rules to their marketing advantage by offering statements on product packaging such as 0g Trans Fat or Trans Fat Free.

So how do you now if it really has trans fat? Here’s a little tip for you. If it says 0g Trans Fat, it probably DOES HAVE trans fat in it. How can that be, you wonder? Well it’s simple. The FDA only requires they say it has more than 0g if it has 0.5g or more per serving. The fact it’s per serving is what’s most important. If you eat 4 servings of crackers, you could be getting just under 2g of trans fat, even though it say 0g on the label.

The easiest way to know for certain is to check the ingredients. If you see hydrogenated, fully hydrogenated, or partially hydrogenated oil of any kind then you know it has at least some amount of trans fat in it, even if the label says 0g. It should have less than half a gram per serving, but probably not much less. You can bet these foods were reengineered to contain between .4 and 4.9g of trans fat.

If the front of the box says “Trans Fat Free” or “No Trans Fat” then the product should not have any trans fat at all. But the phrase “0g Trans Fat” should be a tip off that there is some lurking the product still. So search those ingredient lists before you buy. Also note that occasionally some products still slip into the market with old labels. The FDA made some exceptions for companies that had huge stocks of labels. Again, check the ingredients to know.

Where Can you Turn?

1/21/2008

One of the things I stress the most with regard to getting healthy and undertaking a serious venture toward lifelong fitness is finding ways to get motivated and stay motivated. The second major thing I focus on is living a life of moderation that is sustainable and enjoyable.

Today I want to briefly discuss how you can get support for your fitness goals. The obvious way is to hire a coach or a trainer. The FitDaily site dedicates a lot of resources to coaching, so I’m not going to discuss that in this entry.

What I do want to talk about is where to find a group of people that can support you. One strategy used by many people is to involve a friend, co-worker, or family member in their fitness regimen. This is a good idea, but it needs to be approached cautiously.

The sad fact is that most people drop right out of their fitness routine, even if their workout partner is depending on them. What’s even worse is that this sometimes causes the partner to drop out, when the partner would have otherwise continued.

So always approach these relationships with caution. Don’t let your exercise partner down by over-committing yourself, and don’t let a workout partner’s lack of motivation or commitment bring you down or sap your own motivation toward health.

I’m going to suggest something a little more modern. That’s to involve yourself in an online social community where you can interact with the members and draw upon their support. Where might you find such a thing? Well there are lots of groups on Myspace, Facebook, and other similar sites that you can join. And soon there’s going to be another option.

In the next month or so we’re going to launch a brand new social networking feature right on FitDaily. It’s a totally free way to connect with other fitness enthusiasts and share your experiences. You’ll be able to create profiles, interact with each other, and most importantly, count on each other for much needed support. You’ll even be able to share your progress tracking with members you choose.

Having a group of workout partners is difficult because of the need to coordinate schedules, exercise preferences, fitness goals, and so on. But when you have a social group you can rely on for fitness support and motivation, you don’t have to worry about them showing up at the gym. If one of your friends drops out, you’ll have plenty of others to rely on and draw support from. Likewise, there will be many that you can lend support to as well.

Make sure you’re a member of the FitDaily newsletter so you know as soon as this new feature is released on the web site.

Mid January Bright Spot

1/14/2008

I hope that right now you’re experiencing a bright spot in your fitness pursuits. You’ve had a chance to wipe the slate clean and start over. Even if you haven’t started yet, it’s not too late now.

I hope you’ve experienced some motivation to get healthier and you’ve taken action on your motivation by exercising and modifying your nutritional habits. If that’s the case I want you to take a quick internal assessment of how you feel right now. Try to record this place in your mind.

You may be a little sore from exercise, but you know that soreness signals growth and progress. Do you feel more energetic? Do you feel better about yourself now that you’re doing what’s needed to be done for a long time?

I am imaging that you’re saying yes to these questions. If not, then you need to really get into your program. If you’re not enjoying your current program, find a new one. Keep making continual progress so you can answer, “Yes Jeff, I feel great right now! I’m very happy with my progress and my self-esteem is already rising, even though I’ve only been exercising for a week and a half.”

Once you do begin to have those feelings, I want you to take a mental snapshot of how you feel and play it back anytime your motivation toward fitness starts to wane. Pay attention to the steps you take that produce motivational results in your particular situation. With our hectic lives we need all the motivation we can get to carve out the necessary time for each component.

Make fitness a lifelong priority by feeling the good things it’s doing to your body. Always be prepared to recall those feelings in light of the detriments you associate with exercise. Offset any physical pain with the mental anguish being out of shape leads to, or the future pain associated with the myriad of illnesses you are likely preventing or at least delaying by staying healthy.

Welcome to FitDaily in 2008

1/7/2008

At long last, 2007 is gone and 2008 is upon us. Time for fresh starts and fitness plans. If you haven't read it yet, be sure to read last week's entry on setting goals for fitness-oriented New Years resolutions. Today I want to build on that and discuss a little about what's going on at FitDaily lately.

No matter how hopeless it may seem, I know that you can accomplish your fitness goals with the right support, motivation, tools, and information. Your health is absolutely within your reach. I'm here to provide that support however I can through this web site and my coaching programs.

It's an interesting time in the fitness industry. Being January, there are tons of advertisements for the latest diet supplements or workout gadgets everywhere you turn. I went to my gym on Thursday and could hardly believe the number of cars in the parking lot.

What's sad is that so many of those people are wasting their time on treadmills without a plan, without definitive goals, without external support, and without the knowledge they need to really get where they want to be. Worst of all, 85% of those people will be gone in a month, but they'll continue to pay for that membership in the hopes of returning. Most won't even argue about the money because they think they'll be back on that treadmill in the immediate future.

It doesn't matter if it's a week after New Years or several months, there's no time to get to work on your goals like right now. Getting in shape is not about gadgets or pills, it's about lifestyle changes. In order to make a lifestyle change you must have the proper motivation and support.

One way to get this motivation is through the various coaching options offered here at FitDaily. We'll help you take a good look at your situation and find an effective program that will get you where you want to be... in that healthier, more attractive body. Another way is to involve friends or family members in your fitness plans.

There's lots going on in 2008 with FitDaily, including the launch of the FitDaily Fitness Fast Fifteen on January 15th, and we're going to host a teleconference call on how to get fit coming up very soon. If you're not already, be sure to sign up for our mailing list so you can keep in touch about all the exciting new things going on here at FitDaily.

I wish you the happiest and healthiest year yet here in 2008!

New Years Resolutions...

12/31/2007

It’s New Years Eve today and as a fitness coach I am obligated to bring up those dreaded New Years Resolutions. Perhaps the resolutions themselves aren’t dreaded so much as acting on them. At FitDaily we specialize in fitness motivation just as much as we do modern exercise science.

I want to stress that you don’t need a “New Years Resolution” to get in shape. The beginning of a new year is really no better time to get in shape than any other time of the year. But if you want to make a resolution, now is a great time. Here are a few things to keep in mind.

First, be realistic. If you make a resolution to lose 30 pounds in 3 months, you’re going to fail, become frustrated by your failure, and then give up on “dieting” in favor of a big box of cookies. Set reasonable goals. Remember that building muscle tends to offset some fat loss, so body fat is a better measure than weight. If you want to use weight, you should plan to lose one half to one pound per week.

So in three months a reasonable expectation is to lose 6-12 pounds. The most you can lose safely is 2 pounds per week, so 24 pounds would be the max. But that’s not realistic for most people. If you lose weight too fast your body will react and start piling it back on again.

The next thing is that your goal be very specific as far desired outcome and target date. Don’t set a “deadline” because missing it will be de-motivating. Instead, set a target date to strive for and track your progress along the way. If you need to modify it throughout your journey you can. It can be helpful to pick a target date that coincides with something, such as a wedding you’re attending, a vacation, or other event that might motivate you to be healthier.

Find a method for achieving your goals, but don’t write the method in as part of your resolution. For example, a good outcome might be to reduce bodyfat by 4% before a trip to Hawaii in June. But to say that you will do it by “Joining the XYZ Gym and running on the treadmill” is too specific. You may decide you hate the XYZ Gym because it smells bad, or you might start to develop knee pain from the treadmill. If it’s written as part of your resolution, you sense failure as soon as this obstacle comes up.

You need to leave enough room to adapt the means of your resolution. If you focus only on the outcome, you can overcome this roadblock and find a new method to achieve your goal in such a situation. So make your outcome definitive, but leave the means open for change.

Certainly getting a coach to help you with all this will make a huge difference. Take a look at the FitDaily Coaching Assessment for more information on Coaching Options.

That’s it for now. Happy New Year! I wish you all a very healthy 2008.

The Day Before Christmas

12/24/2007

'Twas the day before Christmas, when all through the gym
not a person was exercising, not moving a limb.

The weights were left stacked by the treadmills with care,
in hopes that someone would lift them in the air.

All were out shopping or partying with friends,
with cookies and liquor swimming through their heads.

They ignore their bodies and leave them to rot,
as their mothers-in-law snore on the cot.

Until the New Year their health will wait,
And even then, another day seems not too late.

But now is the time to get off your keyster.
Go exercise or next thing you know it's Easter.
And you're still not in shape or feeling well,
So you drown in junk food watching your waist swell.

Merry Christmas and Happy Holidays from Jeff and FitDaily. Make sure you squeeze in those last exercise sessions between now and the New Year.

Staying Motivated

12/17/2007

Very often I see people get motivated to change their lives by adding exercise and refining their diets. But then after a week or two they are already missing workout days and indulging in periodic unhealthy meals or snacks. Within a month they're lucky to see the inside of the gym or their workout room once per week and their diets have gone back to how they were the month before. Within three months they've lost all progress on their fitness plans and are back at step one.

Staying with a fitness program is vital in the first few months. After that, it can become easier to continue a long-standing habit. It's simply inertia. A sedentary person, a person "at rest" will tend to stay in that state unless acted upon by an outside force. But, an active person, a person constantly in motion, will tend to stay in motion unless acted upon by an outside force.

The best way to assure you'll stay in motion is to get a coach or a support group to hold you accountable for your fitness progress. It's typically not enough to be accountable to yourself, because it's very easy to make excuses and justify why you skipped your workout or indulged in a bag of cookies. Coaches and support groups will not be so easily convinced. Often the threat of having to explain it to the coach or support group will be enough to motivate one to go workout or to skip the sweet snack.

FitDaily offers Group Fitness Telephone Coaching that provides not only structure and guidance for your fitness plan, but also a support group comprised of several like-minded individuals who hold their other group members accountable for following their own fitness plans. FitDaily also offers one-on-one coaching where a professional coach will develop a plan and help the client stay motivated and stick to that plan.

Holiday Treats

12/10/2007

As the holidays are upon us, many decide to take a little break from their nutrition plans and indulge in some holiday treats. The holidays can be quite stressful and there are often tempting amounts of cookies, candies, and other treats around at this time of year.

One of the biggest nutritional enemies on the market today is trans fat. Trans fatty acid content is gradually being reduced and eliminated in foods due to widespread health concerns and newer labeling requirements, but they are still found in the majority of baked products, such as cookies and crackers. When buying crackers for the holidays be sure to get only those made from whole grain with no trans fat.

Packaged cookies are anathema to a healthy body, because they not only contain trans fat and saturated fat, but vast quantities of sugar and white flour (which turns immediately to sugar in the body) and little to no fiber. Alas, some think cookies are a sacred part of their holiday and they must have them.

So, in the spirit of the holidays and that of moderation here is my advice for cookies. Don't eat store-bought cookies unless you can find some with a modicum of healthy ingredients (good luck with that… try a natural or whole foods store perhaps). You can control the ingredients in your cookies by making them yourself. Try to stick primarily to cookies with real fruit and nuts in them, as this will add a tiny bit of fiber and vitamin content to them.

When selecting ingredients for cookies, skip the butter in place of SmartBalance (use regular for baking, not SmartBalance Light). Do not use margarine containing any trans fat. SmartBalance is lower in saturated fat than butter, has no trans fat, and is a good source of essential omega-3 fatty acids. If possible use organic cane sugar, date sugar, brown rice syrup, natural maple syrup, or honey as a sweetener. These give a very slight nutritional improvement over white sugar.

White flour is another health enemy in cookies, but substituting whole grain flour may make a major difference in flavor. Graham flour may be a suitable substitute in some cases. If that doesn't work, try adding some whole or ground flax seed, or stick to cookies made from whole oats (oatmeal raisin cookies, for example).

Instead of putting out bowls of candy during holiday parties, try using bowls of nuts and dried fruit instead. If you must have candy, use more natural candies such as candied nuts or those made from real fruit.

Bring your treats to parties and enjoy them with moderation. One hint-- don't tell people how healthy the cookies are until after they compliment them. The term “healthy cookies” is an oxymoron to many people, and the psychological impact of it may ruin the joy of the cookies.

Happy Holidays!

Holiday Motivation

12/3/2007

As the holidays approach, many will decide to take a break from the fitness and nutrition plans they've worked so hard on throughout the year. This will not only cost them progress but motivation to continue after the holidays are over.

Everyone must decide for themselves how dedicated they are to their health and fitness goals. Very often I see people give up on them temporarily because they convince themselves they're too busy shopping, decorating, and socializing for the holidays. They're plan is to get started again right after the first of January. Then they'll make a fresh start.

I'm all about moderation and taking the time to enjoy all life has to offer, including the occasional “treat” as might be found at a holiday party, or even a day off from exercise if it falls on a holiday. But by postponing health and fitness, especially for several weeks, it becomes much harder to get back to it. Once the new year rolls around, these same people make excuses. Or, they try to get back into their old routine and realize they've put on weight and have lost a great deal of strength and/or endurance.

With the loss of fitness progress comes a loss of motivation to continue. And again fitness is postponed as soon as even the most minor justification can be found. So my advice is this: don't give up on your fitness goals throughout the holidays. If you cannot make all of your workout days, that's understandable. If it were really important to you, you'd find a way to make them. But even if you can't make them all (perhaps some fall on the holidays themselves), try to make as many days as you can.

Should you miss a day don't chastise yourself, just try twice as hard to get in another day that week. If you miss two days, try four times as hard. Keep health a priority and don't give up on the fitness momentum you've established already. It will be far easier to stay motivated if you keep moving.

The bottom line is there are tons of excuses as to why a person stops exercising and/or eating right. The holidays just present a new set of excuses. Don't use the holidays as justification for lowering the priority of your own health.

Next week's blog entry will discuss healthy holiday treats.

What Supplements Do I Need?

11/26/2007

Supplements fall into many categories and different people will have very different desires and needs. Diet and fitness goals are major factors determining what types of supplements might be useful to individuals, as well as the individual's age and sex. For example, older people need more calcium because their bodies cannot absorb it as readily as younger people. But this need can be fulfilled through diet, so supplementation may only be required in certain cases.

In general I recommend everyone take a high quality multi-vitamin and some form of purified omega-3 oil. I recommend most people take at least one green drink per day to get a high quantity of antioxidants and alkaline substances. The necessity and usefulness of many supplements is questionable. Likewise super-high dosages of vitamins and minerals, while not usually harmful for water soluble vitamins other than B-6, is equivalent to buying the pills and flushing them down the toilet. Flooding the body with unnecessary substances can also strain the kidneys which need to filter those substances out.

Those with joint pain or a history of joint problems may consider taking a glucosamine/chondroitin/MSM supplement. When taking glucosamine, I'd recommend Glucosamine HCL over Glucosamine Sulfate. I recommend those trying to maintain their weight or gain muscle weight get extra protein from either very lean dietary sources (tuna, egg whites, chicken, etc), or through whey protein isolate supplementation. Be cautious of protein supplements as many have large quantities of sugar, fat, or artificial sweeteners.

Healthy Snacks

11/19/2007

More and more people are coming to understand that snacking on limited portions of healthy foods throughout the day is a great way to increase the metabolism and work toward losing body fat. I'm often asked for some ideas for healthy snacks, so here are a few of my favorites:

Almonds. Look for whole, unsalted almonds.
Fresh Vegetables. Whenever possible cut up fresh vegetables for snacks, such as carrots, cucumbers, celery, peppers, broccoli, cauliflower, etc.
Whole Fruits. Apples, Grapes, Oranges, Peaches, Plums, etc. If you substitute dried fruits, be sure to get the kind without add sugar. Dried apricots are a good choice because they're high in fiber.
Hard Boiled Egg Whites. Egg whites are high in quality protein.
Turkey Jerky. The big downfall to any jerky is that it's loaded with salt. If you have high blood pressure this may prove to be more sodium than you need. Limit your quantities in any case. I picked turkey jerky just because it's free of all the red meat stigma, but if you like beef, that's almost as good.

Many people use protein bars or "meal replacement bars" as a snack. For those who are unconcerned about added sugar and body fat, this is probably ok. But most of these bars either contain dangerous artificial sweeteners or high quantities of added sugar, usually in the form of high fructose corn syrup. Some brands actually have both. If you're going to get protein bars, make sure they are high in protein and fiber and free of artificial sweeteners and high fructose corn syrup. Look for more natural sweeteners such as brown rice syrup and organic cane syrup. It still counts as added sugar, but they're at least a bit more nutrative than sugar or HFCS. Also beware of the total calories in a bar. You may need to cut it into segments for your snack portion. You might also try eating them frozen.

What on Earth is Interesterified Oil?

11/12/2007

In the US the term interesterified oil, such as interesterified soybean oil, doesn't come up on too many food labels. But now that trans fats must be labeled, this is becoming more popular. It's nothing new. This process has been around for a long time, and interesterified oils have been in use extensively in Europe for over 15 years. In some cases these oils may not be labeled as such.

Basically this is a "solution" to trans fats. Note that trans fats are banned in many parts of the world. The whole problem is that the food industry needs fats that are more solid at room temperature for baking and other purposes. Because hydrogenization creates dangerous trans fats, other solutions are being sought to produce similar results, giving food products a taste and texture consistent with the trans-fat version.

Interesterification is a process by which a saturated fat, mainly stearic acid, is chemically combined with more liquid oils such as soybean or canola oil. The result is an oil that is more solid, but does not contain trans fatty acids. However, some research indicates that interesterified oils are just as dangerous or more dangerous than trans fats, while other research suggests they are a safer alternative.

Because the research is inconclusive, and the resulting fat is chemically different than a natural saturated fat, it is recommended that people avoid eating interesterified fats as well as trans fats whenever possible. Regardless of the health effects created through the chemical process, the result is unlikely to be much healthier than any other saturated fat.

The Deadliest Foods

11/5/2007

There's a myriad of things we eat that are not optimally healthy, but today's question is what are the deadliest common foods or food ingredients? Rat poison doesn't count, nor do contaminated items. This is just a general prioritization from my perspective of the three biggest health risks in what we commonly eat.

1. Aspartame - the ever-abundant artificial sweetener found in NutraSweet and Equal.

2. Trans Fats - all hydrogenated oils.

3. Fructose/Glucose - sugar in high quantities without fiber.

Aspartame contains known carcinogens and neurotoxins, and has been responsible for the majority of all food-related complaints to the FDA during the time they actually tracked that information. Trans fatty acids are a science experiment gone awry. They wreak havoc inside the body, especially on a cellular level. A person is much better just eating saturated fats than trans fats.

Fructose in small quantities, especially with fiber is fine. However, when it's gulped down in mega doses (such as in a soda), it can cause a variety of health problems leading to obesity and liver disease. Glucose, the other half of table sugar, is also the simple sugar that starches and complex carbohydrates break down into. When the body is flooded with glucose, either from sweet foods, or low-fiber starchy foods such as white bread, a surge of insulin is released to break down the glucose. The excess sugar is stored as fat and energy levels fall rapidly. This can lead to type 2 diabetes and a slew of other health problems.

There are many more. I would certainly rank Sucralose (Splenda) along with some other chemical sweeteners up there with aspartame, except that there really isn't enough research to give even an educated guess on just how dangerous it is. It could be worse than aspartame, or it might not be as bad.

In case you're wondering, I'd put saturated fat next, especially fat from beef that is not grass fed, free range beef. It contains hormones and antibiotics given to the cows along with a drastically out of balance ratio of Omega-6 to Omega-3 fatty acids compared to free range beef.

How to Rest

10/29/2007

From the title, you're probably wondering why you're even reading today's entry, because you are a master of resting. But what I really want to discuss today is how to give your body the proper care and rest it needs as part of a rigorous health program.

Proper rest is very important because rest time is when your body is working to rebuild muscle tissue. It's also time to recoup mental energy and keep the drive you need to stay motivated. If you're constantly exercising, you're likely to overwork your muscles and challenge your motivation to continue at the same level. In other words, you're going to burn yourself out.

But, at the same time, when you rest you don't need to sit on the sofa and watch television. You can rest by taking a nice long walk, or by partaking in some activity that keeps you moving without subjecting you to intense exercise. It could be something like playing golf or even going fishing. Anything where you're active and moving is better than something where you're passive and sedentary.

It's also important that you get the care your body needs. This includes medical care, chiropractic care, physical therapy, massage, and other services that promote healing in the body. Be sure to address the body's needs. You'll get much more from your workouts if your spine, for example, is in good shape as well. Ignoring medical conditions or other illness/injury is going to distract or impair your fitness progress.

What is Missing from a Healthy Life?

10/22/2007

In a very healthy lifestyle, what things are truly devoid? Fast food may come to mind, but I contend even that can have a part, though admittedly a very small part. Unfortunately eating on the go is part of a hectic life. There are many things that can be done to plan ahead and thus avoid the need to rely on convenience foods, but there are always exceptional situations. So what else? Ice cream? Coffee? Beer? Soda? Again I'd suggest that virtually anything can have some minor existence, as long as it's in moderation.

So what is it that's missing from this healthy life we described? It's clearly not devoid of freedom of choice. In fact, what's missing is the quite the opposite. A healthy life is one that is not dependent on non-nutritive substances (obviously we're all dependent on air, water, and food). A healthy person generates his or her own emotional states, perhaps with the energy of others. The truly healthy rely on the brain and not on external substances such as cigarettes, coffee, alcohol, drugs, or even chocolate for a mood enhancement. An exception is of course those who are on doctor prescribed medication to treat various illnesses.

The point is that one cannot have a healthy lifestyle until he or she is free from addiction, such as smoking, drinking alcohol, or taking drugs. There are many types of addictions, from gambling to sex to drugs, and many of these compulsions stifle the motivation to get truly healthy.

If you or someone you know has a problem with drugs or alcohol, I'd urge you to seek help right way. Don't let these substances ruin more lives. Take immediate action. For those not in this situation, be thankful and be sure not to ever give your life over to chemicals. Express yourself through exercise and healthy activities instead of destroying your body and mind by taking the easy way out. I have no problem with enjoying the bounty of life in a moderate manner, but once the line of moderation is crossed, it's quite difficult to get back into the health zone without professional assistance. Never be reluctant to ask for help.

The Secret to Fitness Success

10/15/2007

There are lots of gimmicks out there that offer instant success in the fitness arena. Anyone that offers a quick fix for your healthy is probably akin to a snake oil salesperson. If you ask me what the secret to achieving your fitness goals is, I'd have to say it's conditioning yourself to want to be healthy. You have to learn to enjoy exercise and healthy foods for them to really manifest a lifestyle change.

Certainly a balanced program of healthy, natural foods and a quality exercise program including resistance training and aerobic/anaerobic cardiovascular training is essential, but I wouldn't call this part a secret. The psychological aspects are less known than the physiological ones. It's true there are many less-known approaches, but these really serve to refine our approach. In the end, any changes made toward being more active or eating healthier are going to make at least a marginal improvement.

However, a small change in attitude will make an enormous difference in overall results. If you want more information on the mental conditioning aspect of fitness, check out the FitDaily Fitness Success Audio Coaching Program.

What is your Favorite Exercise?

10/8/2007

This is a great question because it not only focuses on the positive aspects of exercise but also the joy an individual can receive from doing the exercise itself (much less the results it brings). Enjoying the journey toward fitness is really a key to a happy, healthy lifestyle.

So for me there are lots of exercises I do like, but the ones I really enjoy are activities that give me a great workout that most people wouldn't classify as strictly exercise. Sure, doing one-arm dumbbell snatches, or clean and jerks give me a great workout, and I feel the best on the days I get to do power series or heavy core, but it's nothing compared to the fun of competing against someone else in a friendly, safe competition.

This why I strongly suggest you incorporate healthy activities into your exercise regimen, and rely on sports and other adventures to keep you motivated in your more regimented resistance workouts. I have a new eBook coming out soon that gives hundreds of suggestions for healthy activities you can use for motivation and fun as you incorporate them into your healthy lifestyle.

Now to answer the question... there are many things I enjoy, especially outdoor activities such as mountain biking or snowboarding. But if I had to pick one thing, it'd probably be wrestling or sparring in martial arts, in a controlled, sportsmanlike, and yet competitive manner. If you're considering getting into martial arts and don't know where to start, you should pick up my eBook the Definitive Guide to Choosing a Martial Arts school.

How Much Protein is Enough?

10/1/2007

I hear this question a lot, especially since I advocate higher protein diets. I've had some anti-protein nazis fight me on this one, saying that we get way too much protein in our American diet as it is. Well guess what? The vast majority of Americans get way too much of EVERYTHING in their diets, so this isn't a surprise. But if you're going to target macronutrients to cut down on, protein is the last one to target.

So does excessive protein lead to weight gain? Of course. Your body converts excess protein and stores it as fat. Is protein more taxing on the body to digest? Yes, for several reasons. One of them is because of the nitrogen-based waste products can tax the kidneys. But really now, this isn't the end of the world. Fats, alcohol, and fructose in large quantities are also taxing on the body, in this case the liver.

The one thing you must prevent is the breakdown of your muscle tissue. You work too hard at the gym for your muscles. If you aren't getting enough protein, your body breaks down your functional muscle tissues and consumes the amino acids found there. Plus, if you're constantly breaking down muscle (as you should be during resistance training) you're going to need more proteins overall.

So in short, I recommend at least 1g per kg body weight per day, and up to 2g. The quality of the protein is also important. Protein quality refers to the usability of the amino acids making up the protein. Animal proteins are more usable than plant proteins. The rule "the less legs the better" will give you a simple way to rate your proteins for usability and fat content. Seafood would be the best, with chicken next and pork and beef third. Plant proteins need to be consumed in the right combinations (such as rice and beans) to get all the essential amino acids. Though less usable than animal protein, soy has all the essential amino acids, but the phytoestrogen content of soy may make it unhealthy as a regular source of protein.

The bottom line is you need to eat. If you replace some of the excess fat and refined sugar with lean protein, then all the better. Besides, if you're deficient in protein, you lose vital muscle. If you're deficient in sugar or fat, you burn stored fat... I'd clearly rather burned stored fat from undereating than muscle.

The Ultimate Sweet Tooth

9/24/2007

I've met some people who've basically convinced themselves that they'll die if they don't get their sugar fix. Some even think a diet soda is a good solution for curbing their sweet tooth, because it gives that sugary taste. Personally, I can't stand the taste of artificial sweeteners, so that's never been a problem. But what about those sweet treats so many people crave?

Well my advice is that if you can stick to a solid fitness program, including a full exercise regimen and a healthy, natural diet low in added sugar, then you can have the occassional treat. Note I said "occassional" and that doesn't mean daily or hourly. But to try to cut them out completely may cause your whole program to fail. Practice moderation and your transition to healthier lifestyle will be easier and more comfortable.

And by the way, if you'd prefer to feel healthier and avoid drastically increasing your risk for cancer, then avoid the artificial sweeteners at all costs. I'll talk more about those in an entry to follow.

I Truly Hate Running

9/17/2007

It's true, I despise running. Despite that fact, I can actually think of a couple of good things about it, but for the most part I find it only a solution to being chased by vicious dogs. I keep getting the question, “do you need to run to be in shape?”

The answer is NO! You do not need to run to stay in excellent shape, unless you plan to run as part of your sports training. However, many people find running a simple, quick way to get in some challenging cardio. So what can you do instead of running? Lots of things: rowing, swimming, biking, power lifting, jumping rope, and high intensity sport-specific or functional strength training to name just a few.

If you do choose to run, I suggest you invest in some good running shoes, and try to run on a surface that’s softer than concrete or asphalt. I also suggest you try to stay out of your hypnotic running zone, and instead sprint on and off after warming up. Be safe and watch out for those dogs.

I Love White Foods...

9/10/2007

A friend of mine recently told me a story about how her son said out of the blue, "I love white foods."

So true for most of us, indeed. White foods are usually bleached or refined starches and sugars. They are heavily processed so the important (and sometimes bitter or strong tasting) nutrients are lost, such as the bran in wheat, leaving only empty calories. Yet, they have a strong appeal in today's society. Mix them with even more sugar and fat, wash them down with carbonated sugar, and you'll have a regular American meal.

Despite their widespread appeal, these are exactly the foods we should avoid on a daily basis. They are fine as occassional rewards or treats, but they do not belong as regular members of a healthy lifestyle. Instead, think natural, whole grain, whole fruit/vegetable, unbleached, and unrefined for your diet. I could go on for pages on this topic, but I'll save it for my books.

But I Adore Sweets!

9/3/2007

So you've been told to avoid sugar and artificial sweeteners, so where does that leave us when we just have to have sweet foods? First of all, if you really are living a healthy lifestyle with good whole grain foods, you can have the occassional sweet treat, as long as it's in moderation. When you're very healthy, I suggest you listen to your cravings, as they may reflect a real need in your body.

But, for the most part you don't need surges of sugar. I suggest instead of sugar, corn syrups, or artificial sweetners (sacharin, sucralose, or aspartame) you instead try Stevia or Luo Han Guo extract. These are natural sweeteners that have been used for a long time with no ill effects. Stevia has a mild aftertaste, but Luo Han has virtually none at all.

Welcome to the FitDaily Blog

8/27/2007

This is the FitDaily blog where you'll find various tidbits on health, wellness, fitness, exercise, and nutrition. This is also where I will post the answers to the many questions I get on fitness and nutrition topics from members, clients, and friends.

If you have a question or a brief topic you'd like addressed here, please feel free to send me an email at jeff@fitdaily.com.