Sunday, May 21, 2017

GetFitRadio with Innerfight May 15, 2017

Fitness is a strange thing.  We read all sorts of advice and success stories on line, oh and don't forget all the books and magazines telling you how to live better and so on.

But there is a problem with all the advice we get and that is how we implement it in our own lives.

And there is also the challenge of sorting the fact and fiction.

GetFitRadio with Innerfight Gym's Marcus Smith has you back covered when it comes to your fitness questions.

Marcu and James.

The show notes and links.

Tell us what you got up to on the weekend!

How important is a mental break? Do you read fiction or is it all nonfiction for you?

Q. we hear a lot about paleo what about primal?

Q. how do we know how much exercise we need to meet our goals? How do we set goals the basic steps

-Hydration and even though we talk about it, a lot, we are both finding ourselves looking at apple juice pee… ahhhhh

-Q. I see you are still running and cycling Marcus how do you prep for hot weather outdoor activity?

-Q. Marcus, if you had to guess how many sit ups to get some ab definition what would your guess be?

-Q. Marcus what is the benefit of doing pushups with feet higher than the floor like from a bench?

-Q. Morning coffee is wrecking our health, really and the science is there.

A new study examined data collected from 2000 to 2012 by the National Health and Nutrition Examination Survey. The data provided information on the coffee-drinking habits of more than 13,000 adults and the tea-drinking habits of more than 6,200 adults. The study found a harsh truth: only 35% of coffee drinkers have their coffee black. That means the other 65% are adding sugar, cream, flavored syrups, Splenda, stevia, powdered creamer, milk, or other forms of deliciousness. In the end, all those calories really tend to add up.
For example, a single fluid ounce of your classic Torani flavored syrup (vanilla, hazelnut, peppermint, etc.) contains 100 calories and 25 grams of sugar. Considering that your average large flavored coffee contains anywhere from 0.5 to two fluid ounces of syrup, that's a lot of additional calories and sugar in your coffee.
Or take International Delight's French Vanilla creamer, one of the most popular flavored non-dairy creamers served in restaurants around the country. A single packet contains 30 calories, two grams of fat, and five grams of sugar. Add two or three of those packets into the coffee, and you're looking at a lot of extra calories and sugar.
For people who have just one cup of coffee per day, perhaps the extra calories don't add up. But what about the 24% of coffee drinkers who have more than 12 cups of coffee per week? That's at least two per day, so twice the calories. The average coffee drinker ends up consuming more than three cups per day. With 60% of people claiming they need a cup of coffee to start the day, you know there are a lot of people getting way more calories than are healthy. According to the study, more than 60% of the extra calories in coffee come from sugar, not from milk or cream.
Tea drinkers suffer the same problem. The addition of sugar, cream, milk, and sweeteners can increase the calorie count of their tea significantly.
“Compared with adding nothing to one’s tea, drinking tea with caloric add-ins increased daily caloric intake by more than 43 calories, on average, with nearly 85 percent of those added calories coming from sugar,” said University of Illinois kinesiology and community health professor Ruopeng An, who conducted the study.
Let this be a warning to you next time you hit up Starbucks or head to the coffee machine. Think about all those extra calories you're consuming and what they'll do to your arteries, your digestive system, your immune system, and your waistline. Perhaps you'll ease up on the sugar or milk, or cut back on the coffee. Those calories add up in inches and pounds.
-Q. Strength training and a 4 4 3 3 2 2 1 1 back squat with weights how does this make us stronger?

-Thoughts on how to get past the craving for carbs!

#1. Figure out what you’re really hungry for

While we think of cravings as desires for a particular food, this isn’t always true. Sometimes our body is telling us we want a certain food because our nutrients have run low. It’s also important to decide what you’re craving so that you don’t just eat any carb you can grab. For example, if you think you want chocolate, it’s likely your body has lowered zinc or magnesium.

#2. Use a different reward system

Whether we’re aware of it or not, there are several times when we use a food-based reward system. And typically, these foods are extremely sugary and high in carbs. For example, for nailing that presentation, you might decide to upsize your fries or have an extra cupcake. But this can easily disrupt all of your healthy eating and lifestyle practices. Change your thinking and offer yourself different kind of retail therapy like shoes, manicures, and a night of video games or movies.

#3. Use more spices

Weaning yourself off sugary and high carb foods might seem difficult because of how normal they are in our diets. But, by using different spices, you can get better flavor from your food without the carbs. Spices like vanilla, citrus and mint can be used to focus your tongue on the actual flavor and not just the sugar.

#5. Throw away the white foods

The tasty but harmful carbs we love to eat can be found in most white foods. These are foods like white rice, white flour pasta, potato chips, junk food and other overly processed baked goods. Throwing them away means you won’t be able to eat them if you do get a craving. Be sure not to stash any of these foods in your fridge either. That means getting rid of premade breakfast items like hashbrowns or processed grains.

#6. Eat breakfast

Eating a filling but not heavy breakfast each day will help you manage your cravings immensely. You won’t be as tempted to get carb-rich junk food in the middle of the day. This will also help boost your metabolism. It’s important not have a breakfast full of carbohydrates or sugars, as the effect won’t keep you filled until lunchtime. Certain foods that are marketed as healthy, like protein shakes, cereals and crackers are often loaded with carbs and eating them can stimulate later cravings. Be mindful of this and keep your breakfast balanced.

#7. Don’t skip meals

Cravings are triggered by your body needing nutrients or actual food. If you skip meals, whether for dieting or because you’re busy working, your body is going to trigger your carb cravings. If you can’t sit down for a full meal, having smaller and more frequent meals can help control your blood sugar levels. Keeping your serotonin and hormone levels even throughout the day will reduce your carb cravings later on.

#8. Eat more protein and fiber

Diets high in carbs will be unbalanced and can leave you feeling bloated or ill. Choosing carbs over healthy proteins and fats can also lead to serious medical conditions. To cut your carb cravings, have balanced meals that include good protein and healthy fats like coconut oil or nuts. This will help keep you properly full and reduce your cravings. Eating foods that are rich in fiber will slow your body’s digestive system. This means that you’ll feel fuller for longer and won’t want to overeat.

-I love the idea of a Sunday promise or set of promises!

Q. finishers why are they so important to a workout and what about shaming those who don’t do them?

Thoughts on using different equipment to get a functional workout!


This humongous tire weighs at least 100 pounds and is used almost exclusively for a move called a tire flip—CrossFitters love it. “These truck tires are a fun, different way to strength train,” says Dooley. “It’s so rewarding to move something really big—it gives you a huge sense of accomplishment.”
Give it a try: The tire flip is really two moves in one. First, you’re going to mimic a deadlift with the tire. Stand in front of it, squat down, and deadlift it up until you’re standing. Then move on to the second part, where you push the tire away from your chest until it falls forward. If it’s too heavy to do alone, team up with a friend and flip the tire together. Aim to do 3 flips in a row. Targets: quads, hamstring, glutes, core, biceps, triceps, chest


It looks kind of like a ball of lead with a handle, and that’s exactly what it is. But don’t let its simple design fool you: You can actually use it in tons of different ways. “Get a high-intensity workout in by doing kettlebell swings or use it to strengthen specific body parts by doing overhead presses or back rows with it,” says Dooley.
Give it a try: The most common move is a Russian kettlebell swing. Stand holding a kettlebell by the handle with both hands. Hinge forward at your hips, keeping your spine completely straight. Swing the bell between your legs, then explosively drive your hips forward, squeezing your glutes, and driving the bell up. It should top out at around chest level (don’t pull the bell with your arms, let momentum carry it). Allow the bell to fall back down between your legs. Repeat 10 times. Targets: core, glutes, hamstrings, lats, traps


This flexible ring (sometimes called a magic circle) is often used in Pilates classes—it lets you work your arms or legs while doing core work. For example, squeeze it between your upper thighs while doing crunches or push into it with your hands while doing leg lifts.
Give it a try: Lie on your back with knees bent, feet flat on the floor. Place the ring in between your inner thighs and gently squeeze it to keep it in place. Engage your glutes and lift your pelvis up off the ground until you’re in a bridge position (your body should be in a straight line from knees to your chest). Squeeze the ring 10 times, then lower back down to start. Targets: glutes, quads, inner thighs


This is a heavy cylinder, about the size of a foam roller, with multiple handles. It comes in lots of different weights and allows you to get a little creative with your strength training. “The ViPR lets you move a weight away from your body,” says Dooley. “When you do that, your center of balance shifts, so you have to engage your core to stay stable.”
Give it a try: Stand tall, holding the ViPR by its handles in front of your chest. Lunge to the side with your right leg, keeping your toes in line with each other and resting your weight on your right leg. Once there, push the ViPR out at chest level, extending your arms all the way as if you’re doing a bench press. Bring the ViPR back into your chest, push off with your right leg, and return to start. Repeat 10 times, then switch legs. Targets: shoulders, back, biceps, core, glutes, quads, hamstring

Q. Is rowing really the best all in one exercise machine?

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