Saturday, February 11, 2017

GetFitRadio February 6, 2017

What do we love to talk about even more than the latest political drama in the USA, fitness!

Looking for information and a little entertainment when it comes to thinking about the world of fitness and how you can be successful?

Marcus Smith from Innerfight Gym,, is our goto guy.

Click here for the podcast.

Here are the show notes and links.

-the biking in the desert share the story
-week 2 of the Men’s Health Transformation Challenge off to a good start we are all feeling the pain
-How was the weekend running and cycling?
-why parents need to be involved with their kids and fitness!
The immune boosting benefits of exercise
There are a few theories:Exercises changes white blood cells and antibodies. The change causes the white blood cells and antibodies to circulate through the bloodstream more quickly, meaning they are able to deal with infections and pathogens more quickly as well. This earlier detection can reduce the risk of illness.Exercise flushes bacteria from the respiratory system. The faster pace of breathing resulting from exercise expels a lot of the bacteria from the airways (nose and throat) and lungs. For airborne illnesses (like colds, flus, coughs, and other pulmonary conditions), exercise is the first line of defense to stop the pathogens from infecting the respiratory system.Exercise reduces stress hormones. Cortisol dampens immune function in the body, thereby leaving the body vulnerable to infection. By reducing cortisol, exercise protects the body's immunity to disease.Exercise raises the body temperature. It is believed that a higher body temperature creates an unfavorable environment for bacterial growth. Bacteria needs a warm environment, but too much heat can kill the bacteria, which is why the body temperature rises (fever) when you are sick. The increase in temperature caused by the exercise may help to fight infections. While it's not 100% clear how exercise raises immunity, it's well-established that it does. Those looking to increase their immune function and decrease their risk of illness would do well to add regular exercise to their life. Getting of sugar!
This is the psychological trap a lot of diets create. You set unrealistic expectations for yourself, don’t meet them, swear next time will be different, and start the cycle over. Cravings are constantly in the background of your mind, and sometimes in the foreground. You may feel like you’ve lost control of your body, or like you have to fight constantly to keep it in shape.With the right approach, it’s easy to silence those cravings. It doesn’t have to take up all your willpower, either – in fact, once you start fueling your body well, you’ll have more energy than ever, and you won’t have to spend it on resisting cookies. This guide will show you how to kick sugar and carb cravings for good. Aim for progress, not perfectionHere’s a free roadmap to the Bulletproof Diet. The more foods you eat in the green zone, the better you’ll feel. The more foods you eat in the red zone, the worse you’ll feel. Foods in yellow may be great for some people and terrible for others, depending on factors like genetics and gut sensitivity. Test them out to see what works for you and what doesn’t. Occasional treats also get classed in the yellow zone.Some days you may be perfectly in the green. Other days you may eat a couple things from the red zone. That’s fine. Change exists on a spectrum. As long as you’re on a general upward trend, you’re doing well.And as far as guilt, keep in mind that sugar is like a drug – it lights up the reward and craving centers in your brain [1], and you fall into withdrawal when you start to cut it from your diet [2]. You’re not a weak person if you slip up now and then. You’re rewiring your brain to be stronger. It’s a process. Be patient with yourself. Swap carbs for high-fat mealsCarbs in general (not just sugar) cause a glucose spike and crash that leaves you with cravings a short while later. High-quality fat, on the other hand, will give you steady energy and keep you full for hours, which makes it much easier to avoid sugar. Your body will adapt to a high-fat, low-carb, anti-inflammatory diet over a couple weeks, at which point your carb cravings will virtually disappear. You’ll probably find your pants are a little looser and you feel better than ever, too. Not sure what to cook? Here’s a complete meal plan with a week of recipes.Eat especially decadent, flavorful foods when you’re first getting off sugar. Reach for your top-shelf favorites. It may cost you a bit more, but meals that get you excited will curb your cravings better, especially when you’re starting out.Hit with a craving? Throw a grass-fed ribeye on the grill, drown it in butter, and roast up some Brussels sprouts on the side. Hungry a few hours later? Sear a nice piece of sockeye salmon with a lemon-dill butter sauce, and pair it bacon-cauliflower mash.And if you’re still jonesing for sweets, make a rich dessert with a good sweetener. Bulletproof Ice Cream is killer, and Bulletproof Cupcakes will keep in an airtight container for a few days. Clean out your kitchen (and fill it back up with quality snacks)Toss anything sugary or carb-heavy. When you don’t have anything in the house, you’re far less likely to drive to the supermarket to satisfy a craving. Then replace those low-quality snacks with better ones. There are plenty of high-fat, low-carb goodies at Whole Foods and similar stores. Keep a few favorites in your cabinet for when the odd craving hits hard enough that you don’t want to cook. Some ideas:Dark chocolate (85% or darker), or lighter chocolate sweetened with a quality sweetenerGrass-fed hot dogs. Applegate Farms makes good ones you can find almost anywhere.Pastured salami or pepperoniGuacamole (use the pepperoni to scoop it, if you’re feeling bold)A stevia- or xylitol-sweetened alternative to soda, like FATwater. Zevia is tasty too, and you can find it in most Whole Foods.Grass-fed beef jerky or bars. EPIC makes excellent ones.Nuts, preferably raw. Roasting nuts oxidizes the fats, which makes them more inflammatory.Leftover Bulletproof cupcakesKeep your pantry well-stocked to set yourself up for success. A mostly Bulletproof indulgence is worlds better than a pint of ice cream. Remove other stressors from your lifeIf you’re working long days and pushing yourself in the gym, all on a few hours of sleep a night, you’re going to have a hell of a time kicking sugar. Whenever you’re making a major lifestyle change, ramp down all the other stressors in your life and add in things like yoga, meditation, sleep hacks, forest bathing, and other stress relievers. Take it as easy as possible on yourself until your cravings disappear. Curb cravings with supplementsSupplements on their own probably won’t end your cravings, but they can help a bit by taking the edge off. No affiliate links here (except the Bulletproof products, of course); these are just reputable brands.Chromium stabilizes blood sugar and curbs carbohydrate cravings, according to a 2006 study [3]. Take 200 mg before meals.L-glutamine doesn’t have clinical trials showing that it decreases sugar cravings, but many people say it helps. That would make sense, because glutamine regulates gluconeogensis (the conversion of proteins to sugar when you aren’t getting many carbs) in your kidneys and small intestine. In theory, that would prevent dips in blood sugar, and therefore cravings. Take 500-1000 mg before meals.Unfair Advantage makes your existing mitochondria more efficient and supports the growth of new ones. Your mitochondria are the power plants of your cells; when they work better, you have more willpower and energy. That can go a long way for curbing cravings. Take 1-2 ampoules in the morning.Brain Octane Oil suppresses appetite and cravings by curbing your hunger hormones.
To tone the outsides of the rear and give a little TLC to your smaller gluteal muscles, you need to do some in-and-out and rotational work. That's where clamshells, an external hip rotation exercise, come in. They're a favorite of physical therapists and personal trainers because they're simple to do, and they fight the hip immobility that tends to come with aging. (Got 10 minutes? Then you've got time to lose the weight for good with Prevention's new 10-minute workouts and 10-minute meals. Get Fit in 10: Slim and Strong for Life now!)
RE: Week 4: Weight Loss, It Takes WorkI know I have that one habit (snacking while watching TV at night) that is so hard to give up, but I know it would push me further toward my goal if I did. So, for me, this week’s goal is to find something other than food to keep my hands occupied while I watch TV. I’m thinking about trying one of those commercial break exercise challenges. Anyone ever given something like that a try?
I have banned peanut butter from my pantry! We never had it when I grew up (my mother said it was too fattening) so I sought it out as an adult. That jar could sit in the pantry for a month and I would never touch it and then one day, me, a spoon and that jar would become inseparable. I knew it was too addictive for me, plus I have read about the presence of mold in peanut butter processing so I took it off my list and have never looked back - and feel better for it, too. It always made me feel lethargic and overly full. Any other peanut butter stories out there??
This is a great set of tips to build exercise into your day!15 options!1-Mile RuleIf you live close to town, think of all the places you drive within a mile of your home. In the time it takes to load up the car, drive, find -- and possibly pay for -- parking, you could probably have walked there. In heavy traffic, a walk even might get you there faster. Tense Your MusclesNo time for the gym? No problem. You can do this almost anywhere and in very little time. A typical example: Tighten your stomach muscles for 3 to 10 seconds. Repeat 4 times. Your co-workers won’t even know you’re working out. These exercises may lower your blood pressure as well.  Walking MeetingsNeed 30 minutes to catch up with a co-worker? Do it on foot and kill two birds with one stone. Not only will you get some exercise, but you may also do your job better.Take the StairsIn 1 minute, a 150-pound person burns 10 calories walking up stairs, compared with 1.5 calories taking the elevator. If you’re headed to the 35th floor, you don’t have to tromp all the way up (unless you just want to). Take the elevator to the 30th floor and walk up the last five. And take the stairs one at a time. It actually burns more calories than taking them two at a time.Park Farther AwayWhether you’re at the grocery store, the office, or the post office, park at the back of the lot. You’re less likely to get in a fender bender, and you’ll get closer to your exercise quota for the week.Sprint!Just three 20-second sprints, with a 2-minute break in between, may be as good for you as 50 minutes of moderate jogging. You could do that on your lunch break -- and still have time for lunch. Just make sure to warm up first. And ask your doctor if you’re not sure if you’re healthy enough for vigorous exercise.Use Public TransportationIn one city, the average commuter added about 15 minutes of physical activity per day -- mostly walking to and from buses and trains -- when they took public transportation. That’s 105 minutes of the recommended 150 minutes of moderate aerobic activity recommended per week. Plus, you’ll save on gas.Take the Long Way HomeIt’s trash day -- you’re going to have to put your coat and shoes on anyway. Why not take a stroll around the block while you’re at it? If the weather’s fine and you’ve got the time, give it a shot whenever you have to be out on foot.Walk-MailNeed to send a message to a co-worker across the office? Don’t email it, walk it over. It’s a chance to bond with colleagues, and it gets you out of your seat and on your feet for a bit. Do that a few times a day and you’ll be surprised how many steps you can get in.Stay off the CouchDon’t settle in with a bowl of ice cream to watch TV. Put the remote across the room so you have to get up to change the channel. Ride an exercise bike or run in place while you watch, do pushups during commercial breaks, or just tidy up around the living room. You’ll burn calories and be more likely to stay out of the fridge.
Brisk walking is a good fat-burning cardio exercise. This fat burning walking workout can be used most days of the week if you want to lose weight.There are two keys to burning fat when walking. The first key is that you need to walk vigorously enough to raise your heart rate into the best zone for burning fat for energy. The second is that you walk long enough that you are burning stored fat rather than just burning off the sugars your body stores for quick bursts of exercise.Time Needed for the Fat-Burning WalkYou need to set aside a minimum of an hour. You can extend your walking time and enjoy this workout for 90 minutes, two hours or even more.When to do the Fat-Burning WalkThis workout may be done daily, or used as a recovery day for those alternating with other walking workouts. If you want to lose body fat, you should do this walk most days of the week.Benefits of the Fat-Burning Walking WorkoutThis workout gets the body to use stored fat for energy. At 60-70% of your maximum heart rate, 85% of your calories burned are fats. Walking faster or slower burns a smaller percentage of fat.Fat-Burning Walking WorkoutStart at an easy pace for 10 minutes. This burns off the stored blood sugar and glycogen and tells the body to get ready to burn fat.Stop and do a stretching and flexibility routine for 5 minutes with these Stretches.Pick up the pace and walk for 30 to 60 minutes at a pace that brings your heart rate up to 60-70% of your maximum heart rate (MHR).This is a comfortable pace where you can speak in full sentences although you will be breathing harder than usual.Cool down with 5 to10 minutes at an easy pace.End with 5 minutes of gentle stretching and flexibility exercises.How to not miss the gym! your own system by asking yourself these 4 questionsWhat is the result I want to accomplish?What are all the things I need to be able to do that thing?How can I prepare all those things ahead of time?What obstacles might I face – and how can I overcome them?Then test it!Remember your goal is to take all the decision-making OUT of your end result, so that it becomes a simple step-by-step process to get there.And finally, a way to supercharge this process is to add accountability. Having someone to check in on you, or share your wins with, is a proven way to keep you going through hard times.Mindful eating! Eating Cheat SheetMindful Eating Cheat Sheet
6 Simple Steps for Being More Mindful when You Eat1 – Chew, chew, chewHow often do you quickly scarf down your lunch? When you think about it, did you even really taste what you were eating? Did you enjoy it?When aiming to make changes to your eating habits, chewing is likely one of the easiest and most effective ways to develop healthier routines. Tonight, start by chewing each bite 25 times. This will not only increase awareness, but also make sure that your food is easier to digest.2 – Switch things upIf you're right-handed, start eating with your left hand. Wondering why?Well, think about it — how often do you finish eating, yet you weren't really paying attention? Whether you’re watching TV or reading, your dominant hand works a little too well. When you use your non-dominant hand, you force yourself to pay attention to what you're doing.
Although you do not need to do this at every meal, it's a great way to increase initial awareness. Others prefer to eat with chopsticks, as this not only requires greater attention, but it will also likely reduce your overall food intake. After all, it takes your brain around 20 minutes to realize that you're full, so eating more slowly gives your brain a chance to catch up with your belly.3 – Close your eyesHave you seen those pitch-black restaurants popping up everywhere? They're really quite neat — forcing you to experience what you're eating without visual distractions. When you're at home, no need to turn out all the lights, but at least close your eyes for those first few bites.As you rely on other senses, including taste, the true flavors of your food will begin to unfold. Well, they were always there, you just may have never consciously acknowledged them in their entirety. As you learn to really taste, smell and appreciate differing textures, you will learn to appreciate your food more — something which many of us take for granted.4 – Practice gratitudeSpeaking of taking food for granted, begin each meal with a moment of silence. Think about the food you're about to eat and how grateful you are to have access to fresh, nutritious food. This is the first step towards an enhanced well-being, based on improved psychological health.True forgiveness is when you can say, “Thank you for that experience” – Oprah WinfreyCLICK TO TWEETWhen you learn to practice gratitude at mealtime, you'll likely begin to showcase positive emotions wherever you go. Believe it or not, when people learn to be more grateful, they experience less pain, are less affected by toxic emotions, and are even able to sleep better.5 – Put your fork downFirst of all, you should be sitting at a table. Treat mealtime as just that — a time frame dedicated to eating. Between every two bites, put your fork down. Use this time to benefit from a deep breath — or really pay attention to what's on your plate. What colors catch your eye? What do you smell?Tip: Slow down your eating… what if you ate your chocolate with a fork and knife? This little break also gives you a chance to check in with yourself. Individuals who eat mindfully, do not eat until they're full. You should not need to unbutton your jeans. Learn to recognize when you're satisfied, and stop long before you feel too ‘stuffed' to move.6 – Rethink your choicesIf you go to grab a snack, stop for a moment. Before you rip open a granola, packed with added sugar, ask yourself, am I really hungry? If so, ask yourself again, is this the best food I can give my body now? Start to become more aware of the quality of your food.
There you have it, a quick guide to more mindful eating. All you need to remember is, “Mindful eating is a way to become acquainted with the guidance of our internal nutritionist.”
When to rest
When to Prioritize RestBy AlisonFebruary 2, 2017Like this article? Your friends will too!   restTo work out or not to work out … sometimes that’s a legitimate question you have to ask yourself.Much of the time the answer lingers somewhere in the gray area but with experience you get better at figuring out what the right answer is for you. However, there are circumstances when you absolutely should prioritize rest over a workout.While I fully endorse consistent badassery as a means to reach your goals, here’s a breakdown of a few times when less is definitely more.I’m not sure if this is a cold or if I’ve contracted the plague. With colds, I generally follow the “above-your-neck rule” — if your symptoms are all above your neck (runny nose or sneezing), you should be fine to do low- to moderate-intensity exercise, but if any of your symptoms are below your neck (chest congestion, fever, etc.), rest. Higher intensity workouts have been shown to negatively impact immune system functioning, which could mean that you’re sick for longer. Also, no one else wants your cold, so maybe skip spreading your germs by showing up for a group class or touching all the gym equipment.I’m so tired I can’t even. It may seem noble to drag yourself out of bed every morning to go to your workouts but sometimes it’s counter-productive. Whether your exhaustion is due to work, home stuff or overtraining, dragging yourself through workouts is a recipe for disaster and places your already stressed-out body under more stress and that’s just mean. Chronic fatigue can be an important signal that something’s wrong — either with your health or your schedule. Light movement can be helpful in getting your energy levels up, but skip the high-intensity stuff … your body will thank you. Not wanting to get out of bed because it’s so cozy under your blanket that you don’t want to move is an excuse; not wanting to move because you can’t physically pry your eyes open is a completely different thing.Lunch? Ain’t nobody got time for that. Look, stuff happens. We all have those times when lunch hour is a luxury we just don’t have. Maybe you’ve been running all over, barely eating or drinking for the better part of the day. You’re not doing yourself any favors by taking a starving, depleted and dehydrated body to a workout. Instead, use the time to replenish so you can get back to your workouts tomorrow. The same applies for times when you’ve had a stomach thing that prevents you from being able to eat properly and stay adequately hydrated — even after the nausea and squirrelly stomach go away, your essential organs (heart and lungs) need calories, nutrients and water to operate efficiently. Cut the intensity of your workouts way back for a while to allow your body to catch up.I’ve got this “knee (or other body part) thing” happening. If you’ve got an injured or tweaky body part, it’s time to rest it. There is nothing to be gained from pushing your injured parts through yet another workout. They aren’t going to suddenly and spontaneously heal because you insisted that they keep going when they don’t want to. Take a few workouts off (or do something that doesn’t require that part of your body to work for a while) so that you don’t have to be out of commission for weeks later on. My general rule of thumb is that if three days of rest doesn’t make it feel better then it’s time to see a doctor.I’ve been totally killing it in the gym lately. In order to maintain higher intensity during your workouts, you need to rest so that your body can rally for the next workout without breaking down. If you’ve been following a progressive program, increasing your training volume or smashing PRs in the gym, it’s important to cut back every few weeks to give your body a chance to catch up and adapt to the work. Without a lighter week in there every once in a while, the risk is that you’ll eventually out-train your body’s ability to self-heal — which can lead to frustrating plateaus, burnout and overuse injuries.Ouchie, my everything hurts. It’s totally normal to experience some delayed onset muscle soreness (DOMS) a day or two after a tough workout. But if you can’t move your joints through their full range of motion smoothly and without pain, skip it. Doing otherwise can cause you to compromise form which wreaks havoc on your joints, ligaments and tendons. Use the time to let your body repair and rebuild so it gets stronger rather than breaking down — risking longer stretches of time off due to an injury.Working out and not hurting your back

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