READ THIS…It May Save Your Life (Finale)

Last week we talked about what I feel should be done from a top-down approach in helping to prevent and remedy diseases such as Type II Diabetes. We touched on the responsibility of the education system, the government, and the health care system in solving this issue. If you missed reading it, check it out here!

This week we dive into the most practical part of these series: the personal action plan. As much as I would love for change to take place in all the systems discussed previously, I know that often change happens from the bottom up. It takes each of us demanding more from our farmers, our doctors, and our politicians, that leads to change in the end. As I mentioned last time, everything we buy is a vote for what we believe in and what we want more of, so let’s see what votes you can place each and every time you go to the grocery store to protect yourself, your family, and your community.

The Personal Action Plan

These are the things that you can do to ensure that you and your family will be protected from the hardship and heartbreak of preventable disease. This is your best bet for optimal health and disease prevention.

1) Eat Less Carbs!

Between the food pyramid of old to the obsession with “whole” grains today, carbs have always been a staple in our diet. But did you know that your body does not actually NEED carbs to survive…or even to thrive. Yes, consuming vegetables is good for the micronutrients, but do you really need 50% of your calories coming from sugar?

And let’s make one thing clear: all carbs, whether complex, simple, whole, sprouted, refined, or otherwise turn into sugar in the blood. Eating whole grains will not lead to lower blood sugar or insulin control; you need to lower your carb intake all together.

2) Eat QUALITY Meats

Eating grass-fed and wild meats provides the protein your body needs to function at its best and the healthy fats to help your brain and cells stay healthy. There is no substitute for animal protein because there is no source of protein as DENSE. Yes, there is protein in rice and beans and almonds. But per calorie it is very low. You would actually be better off eating more spinach if you wanted to up your alternative protein consumption (it is one of the densest forms of non-animal protein available).

The bottom line is that there really is no good substitute and your body will NOT be able to perform as well without it. Did you know that it was the cooking and eating of meat that allowed our species to flourish and prosper? Before cooking meat, human ancestors were very small and weak. It was only after the discovery of fire and improved hunting techniques that out our bodies and brains developed into what we recognize as the modern human. I would also point out that it was the cultivation and increased consumption of grain that actually lead to a step BACK in our physical stature. I don’t want to get off topic too far, but this is just to show that we humans have evolved to do our best with a healthy dose of high-quality meats. So eat up and optimize your health and vitality!

3) Eat More Vegetables

Vegetables are some of the densest sources of micronutrients and phytochemicals, both of which are important for keeping you and your body working at it best. Most people think that taking a multi-vitamin is enough, but in most cases, multi-vitamins actually lead to greater risks of disease! This is because modern science is not even close to understanding all the pieces that go into how our body metabolizes and utilizes all the different elements that we derive from whole food sources.

The closest thing you can get is a “superfood” which is basically dehydrated fruits and veggies, but even this is limited in the variety of nutrients you derive. This is why eating a plentiful and varied diet of veggies is critical.

4) Sleep

While this is not related to food directly, it has a HUGE impact on your health and your ability to function at your best. Did you know that limited sleep can actually impact your cells’ insulin sensitivity just as much as if you were overeating sugar? Lack of sleep also makes you hungrier, less capable of making decisions, increases your cravings, increases fat storage, and makes your exercise less effective.

Sleep literally impacts every piece of the puzzle when it comes to optimal health and disease prevention, yet it is usually the least respected. It is looked upon as a waste of time and hindrance to life activities. This view could not be further from the truth. It is sleep that ALLOWS for life to be experienced at the highest level and to be enjoyed and savored. Why do anything in life if you feel miserable all the time? Sleep is what helps you to feel your best and will actually make you more productive in the end!

5) Move

This is probably the most well known action related to disease prevention, but it can also be confusing for many. What should you do? Well, I would say this. If you have never worked out before, just start with walking. If you can make 10,000 steps a day a lifelong habit, you will be setting yourself up for success.

If you would like more rapid results, participating in an appropriate strength training program can help. If you are unsure what to do or are intimidated to start, working with a fitness professional can be a good option. Even if you cannot afford to have a consistent trainer, it may not be a bad idea to go to one for a program and a few sessions just to learn the correct technique. Most professionals would be happy to assess, program, and coach you on a personalized program that would help set you up for success.

The one thing I would NOT do is go out and start running. This is the most common error for beginners. While it is simple, it is not easy, and can lead to injuries quickly, especially if you are overweight. Running is actually an advanced activity and should be built up to with proper strength and stability training first. Walking is almost always okay, but running and jogging should be avoided at first. 

Closing Thoughts

While there are other factors that can play into preventing disease, these are some of the most important. You see, your body responds in EXACT accordance to the environment it is put in. When you eat poorly, sleep poorly, and do not move often, there is nothing telling your body to stay fit. Your body is a machine of efficiency, so it is always looking for ways to store and conserve energy. The less you move, the less your body knows how to move. The more you eat, the more you store. The more stressed you are, the more your body breaks down.

These are the fundamentals of disease. If we can work to make better choices for ourselves and our families, then maybe we can make an impact on ourselves and the world around us. Maybe our health care costs will not be through the roof because disease will return to what it used to be…a RARE occurrence. Maybe our food producers will start focusing on quality food sources and will help to lower the cost of food that fuels us rather than poisons us. And maybe, just maybe, we can all feel more fulfilled in our own lives because we no longer have to worry about our health and can get back to making the most out of our years.

Until next time, stay active Bay Area!

READ THIS…It May Save Your Life (Part 2)

Last week I talked about the rate of obesity in America and how many of the issues stemming from this epidemic are almost completely preventable. I then took a more in-depth look at one of the most common diseases related to obesity: Type II Diabetes.

My goal was to both explain what, exactly, happens that leads to this disease and to show just how important our own lifestyle choices are in the development of this disease. If you did not read it yet, check it out here! This week we continue our discussion by looking at what can be done at a national level to prevent this disease and others like it.

All This…And for What?

Keeping with Type II Diabetes as our model, it is concerning to me just how many problems can arise from such a disease. People have lost limbs, gone blind, and died from this! And for what? Are they not told that if they simply cut back on their sugar and carb intake that many of these issues would resolve themselves? Or are they told, but have such an addiction to carbs that they are incapable of controlling their eating? Either way, I think this is an unacceptable situation.

Here is what I think needs to change:

1) Proper nutrition should be taught in school. And by proper nutrition I do not mean the misleading food pyramid or food plate or anything else put out by the government who takes money from the grain, dairy, and livestock producers.

In contrast to what is normally preached as good nutrition, learning about the importance of whole foods, wild/grass-fed animal products, and food sensitivities from a young age could make a huge difference.

To this point, food in schools should also be improved. Why we allow children to eat any differently than we know we should is beyond me. They need high quality foods just as much, if not more, than their parents, yet so often a child’s diet consists of processed foods and loads of carbs.

2) Speaking of government, I believe that food subsidies play a huge role in disease. Food subsidies on corn, soy, wheat, dairy, and peanuts have provided an outrageous supply of these goods with not enough demand. And what we know from basic economics is that when supply is high and demand is low (or at least lower) cost goes down. Great for getting cheap calories, not good for helping consumers make smart food choices. When you can get a double cheeseburger from Burger King (1000+ calories) for $1, why would someone watching their budget even think about grabbing a pack of carrots (100 calories) for $3. 

Add to this that the immense overproduction of these products has led to them or their derivatives permeating our food supply and it’s no wonder we are having issues. High fructose corn syrup, soybean oil, soy lecithin, wheat gluten, etc. are all things that you will find in almost all cheap, packaged food products. Corn is also the main food source for most of the animals we end up eating (cow, chicken, even fish!) If you take away the subsidies, these foods no longer have a stronghold on the market, giving quality meats, fruits, and vegetables a chance in the pricing game. 

3) Training in proper nutrition and dietary counseling should be mandatory in medical school! Why do fitness professionals know more about nutrition than MDs? We entrust our health to doctors, and yet they know almost nothing about proper nutrition and the science behind digestion, absorption, and utilization of macro and micro nutrients. 

Most have not been trained in the art of coaching, either. It is not enough to just tell someone to go eat better…you have to coach them and guide them! It is even worse if you just send them home with some medication that will inevitably have side effects and will most likely only “Band-Aid” the issue rather than treating the cause.

4) At the first sign of Type II Diabetes (and just about any other major disease) dietary and lifestyle factors (exercise, sleep, stress, etc.) should be accounted for and a plan of action should be determined for making incremental improvements to put people on the right track. Yes, medication is needed in some cases, but why is it always the first course of action?

As you can see, there are a lot of factors that currently play into why we have such a high rate of obesity in our country, and this only covers some of them. Our country has been raised on grains and carbs and it is not an easy thing to change.

Next Week: The Action Plan

Because these changes talked about today will be slow moving, next week we will go through a personal action plan to protect you and your family from these types of preventable diseases. While it is important to work from the top down, many times it takes the voice and demands of the people to make changes. And as they talk about in “Food, Inc.” everytime you go to the grocery store and make a purchase, you are voting. You are voting for what you believe is best for you and your family. The good thing about living in a capitalistic society is that it is our demands that drive the markets. So, the more wild/grass-fed meats, organic fruits, and organic veggies you buy, the more they will be produced and the less they will cost.

Until then, be active Bay Area!

READ THIS…It May Save Your Life (Part 1)

I was watching a documentary on obesity rates in America and was reminded just how out of touch we are today with what it means to be fit and healthful. Right now, almost 70% of Americans are overweight or obese. This is an incredible number, yet because it is so prevalent, it has become more and more socially acceptable and supported. You have probably heard that your personality, language, income, and outlook on life are very closely linked to the five people you spend the most time with. Well, your weight and health are influenced just the same. When your whole family and community are overweight, you are most likely going to be overweight as well. Yes, there are genetic factors, but genes are only expressed in the presence of the proper environment. It is the social norms and food availability that has led to the dramatic increase in weight and disease in this country, and the sad part is…most of these issues are almost completely PREVENTABLE.

The Preventable Disease

In this article I will review one of the most common preventable diseases for those who are overweight: Type II Diabetes. This is different from Type I in that Type II is your body’s natural response to overconsumption of sugar and carbs. Type I on the other hand is your body’s inability to adequately produce insulin, a hormone responsible for transporting sugar into your cells. Insulin is a very important hormone and if your body cannot produce enough, you can have some serious health concerns. As a Type I Diabetic you can certainly do things to help the situation, but in the end, it is rare that you can fully remedy your body’s inability to adequately produce insulin.

As for Type II Diabetes: this is almost completely preventable! When you eat sugar or carbs, your body releases insulin to shuttle the sugar out of your blood and into your cells. This is important for two reasons. First, it allows your cells to use the energy from sugar to perform their daily functions. Second, it gets sugar OUT of your blood stream. So how does this relate to diabetes?

Type II Diabetes is your body’s natural response to excessive consumption of sugar and carbs. When you eat a high quantity of carbs, your body must release enough insulin to move this sugar out of the blood stream and into the cells. Your cells, however, can only handle so much sugar, and as they become saturated, they start blocking the response to insulin. This is known as insulin resistance. As more and more of your cells become insulin resistant, it becomes increasingly difficult to clear out the sugar in your bloodstream. This leads to a cycle of increased insulin production, followed by insulin blocking in the cells, leaving the sugar just sitting in your blood and no longer getting into your cells. What ends up happening is that cells are so busy blocking insulin, that they lose track of how much sugar they have to run on. Now you have a situation where even though your cells NEED sugar, they have a hard time breaking down the wall they have built up to block sugar in the first place! All the while, that sugar in your blood has nowhere to go, so it must be converted to fat and stored.

This is where things get really bad. Because your cells cannot use sugar for energy, your body must now use its fat stores for fuel. This may seem good because you are using fat but there are two issues with this. First, you are producing more fat than you are burning because of the excess sugar, so you are still gaining weight. Second, your body is SO reliant on fat for fuel that the breakdown of fat becomes toxic. This is a metabolic state known as ketoacidosis where your body is in an uncontrollable cycle of fat use for fuel. This should not be confused with the state of ketosis, where your body is using fat for fuel in a controlled manner (this is what happens on very-low carb diets, something that can be extremely effective for weight and fat loss).

In a state ketoacidosis, your internal pH becomes highly acidic and can result in dehydration, difficulty breathing, confusion, and can even lead to coma or death. Add to this that many of your cells are still not functioning properly, potentially leading to nerve damage, impaired vision, fatigue, immune dysfunction, and more. If this is not enough, you are probably also starting to develop fatty liver disease and heart disease due to the amount of fat that is flowing through your blood. In the end, too much sugar has turned into a painful and life threatening situation.

There are More

I wanted to give a detailed explanation of Type II Diabetes because it shows two things. One, just how bad it can be, and two, that it is almost completely a result of dietary and lifestyle choices. This, however, is not the only disease like this. Many heart conditions, cardiovascular disease, metabolic syndrome, gout, GERD, arthritis, thyroiditis, and even things such as multiple sclerosis and Alzheimer’s can be dramatically impacted through dietary and lifestyle modifications and many times are preventable.

This is a dramatic shift in thought from how we normally view disease, but the fact of the matter is this: your body will respond to how it is treated. If you provide it with quality food, movement, and recovery, it will not get sick. If you do not, you will have issues. They do not always present themselves in the same way, but they will come nevertheless.

Until Next Time…

This is all I want to go over for this week, but please check back next week to see what my thoughts are on how to remedy this situation and what you can do to ensure that you and your family avoid the hardship that can arise from this and other types of preventable disease. Until then, stay active Bay Area! 

Success is No Secret

Pick up any health magazine and you will inevitably find some promotion of the next big health secret. The new exercise routine that is changing the game, the new drink that gives you endless energy, burns fat, and has no side effects, the new diet that “really” works. The problem with all of this is that every month, there are new secrets to be learned, half of which contradict last month’s secrets. If you or anyone you know has been highly successful, you have most likely already discovered that the secret to success is no secret at all. Success is the result of consistency, plain and simple.

Focus on the Fundamentals

Now we can argue about what things are important to be consistent with, but usually the details are much less important than taking the fundamental, big picture ideas, and being consistent.

Take weight loss as an example. We can argue about which foods to eat, when to eat, and what supplements to take, but in the end, those people that are most successful have found a way to exercise more and eat less on a consistent basis. The have made these things part of their daily routine and even when the holidays, birthdays, or vacations come up, they are STILL consistent. They find ways to get in their workouts and they find ways to limit their eating and drinking.

Is this easy? Not always, but there is never a “good” time to undertake building a new exercise program and eating routine. Life is busy, but if you have a goal that is important to you, there is no time like the present to get started.

The key is to keep going once you have taken the first step. It’s easy to stay the course if you are motivated and you have no major obstacles, but what about when life gets in the way? This is when consistency is MORE important and when it makes the biggest difference. This is where long-term change for the better is set or lost.

Look Back to Move Forward

If you have struggled to achieve a goal in the past and are looking to try to reach that goal again, it would serve you to look back and determine why exactly you were unsuccessful before. Undoubtedly you will find reasons why you failed and each of these will have impacted your consistency in some way. Success takes action, so the only way success is limited is when action is stopped.

So, what happened? What came up that impacted your consistency and what happened that kept you from getting back on track once you fell off? Only when you reflect on your past struggles will you be able to formulate a plan of attack. And with this plan of attack and your unwavering focus on consistent action, you will be prepared to not only achieve your goal, but surpass it. This is the secret to success, and luckily for all of us, it is no secret at all.  

Giving Thanks for Health

What makes Thanksgiving such a special day is that it is the one day each year that we take the time to really recognize and cherish all that we are thankful for. While we all have different things for which we are most thankful, I would like to propose that health or progress toward better health should be at the top of the list. Not to minimize the significance of friends and family, as it is these people that make life worth living, but without health, we may not have a life or at least a quality life in the first place. It is our body’s ability to sustain life, fight off infection and disease, and optimize brain function that allow us to enjoy our friends, family, hobbies, vocations, etc. Without our health, life may not be lived to its full potential, and when you only have one shot, it’s important that we cherish the health that we do have.

This is why I feel that for Thanksgiving this year it is worthwhile to really reflect on the impact that “health” has on our lives. If you are currently healthy, you can reflect on all the things that have been possible in your life because of your health. If you are currently working to improve your health, you can reflect on what is now possible that was not before. If you are feeling like you are at the bottom and there is nowhere but up from here, you can reflect on the opportunity that you have to make things better. This is one of the most remarkable attributes of humans: the ability to change. We can create the lives that we desire, and the fact that you are still alive means that you have an opportunity to improve your situation.

No matter what state your health is in, you can undoubtedly find something to be grateful for and find hope in the fact that even if things are not perfect right now, it could probably be worse, and you have the power to make things better. When you combine this with all the other things we have to be thankful for, we should come out of this year’s Turkey Day feeling pretty darn good. So have fun, enjoy each other’s company, and remember to give thanks for life, love, and happiness.

Happy Thanksgiving everyone!

Holiday Survival Guide

It’s that time of year again…time for fun, food, and visits with friends and family. While this can be a joyous time shared with the ones we love, for many people it can present a tremendous challenge in keeping or building healthful habits. Something that we always talk about is the importance of having a solid routine, so that even if you do get off track, you have the habits built in to go back to your normal routine which keeps you looking and feeling your best.

What makes this time of year particularly difficult is that the “routine” can get thrown off from a number of different directions. Between holiday parties, family coming into town, going out of town, and leftovers, there can be a lot of stress and anxiety as we work to maintain all that we have worked for in the previous year.

That is what this article is all about; helping you to survive the holidays, not by locking yourself away to avoid all temptation, but by taking a practical approach and planning ahead.  Here is the plan:

1) Don’t expect miracles. This is not the time of year to focus on losing 20 pounds in the next six weeks. While that is completely possible, it is not likely, and you have to take a realistic look at  your situation. If you have a pretty slow holiday schedule and you can focus on your goals, then yes, continue to work toward your goals. But if you have 15 parties lined up and are traveling two or more times, then maybe just maintaining the progress you have made this year is the goal.

2) Be consistent with exercise. In the end, the holidays really only consist of three main days of celebration, with one or two days around each that may impact your normal workout routine. That means that over the next eight weeks, MAYBE seven of the days you would have normally worked out will be impacted. No problem--there are still 35 other days that you can get your workouts in! Add to this that there is time to at least go for a walk any day of the year, and you could still make staying active a priority (even 10 minutes can make a difference) and not be impacted by the holiday season.

3) Focus on portions, not food items. Yes, there are benefits to avoiding certain types of food, and if you have an allergy or sensitivity then by all means skip the gravy or potatoes au gratin. If not, when the day comes and you sit down to eat, forget all the rules and enjoy your meal. Again, Thanksgiving and Christmas are only two days, and even if you have a post Turkey-Day brunch, or a Christmas Eve dinner, that is still only four meals. Enjoy the food! Just be conscious of how much you eat. The best way to do this is to truly enjoy your food. Eat slowly and savor every bite. Extend the meal not by going back for seconds and thirds, but by slowing down and enjoying the first plate more! By doing this, you will get more out of the meal while feeling full faster, and won't end up feeling like a stuffed turkey all night.

4) Pace yourself. While you will most likely drink, you do not have to have two glasses of wine finished before dinner even starts. Just as it is beneficial to slow down as you eat, slowing down your drinking can be helpful. You could start with a drink, sip on it for a while, have a glass of water once you’re done, sip on that for a while, and then go back for your second drink when you sit down for the meal. You can continue alternating drinks and water through dinner and the rest of the night, or, even better, switch to something else after dinner. If this sounds like it is a huge change from your usual holiday drinking routine, then just think about how much you usually have throughout the night and cut it down by a reasonable margin. Your body will thank you for each drink you pass up, so even one less can make a difference. 

5) Take time for yourself. While it can be wonderful spending time with friends and family, we can easily forget to find time to just be. Taking five to ten minutes to relax, quiet the mind, and just breathe can provide energy and a mood boost when things are getting a little crazy.

6) Life is not a game of perfect. No matter how hard you try, there is no such thing as perfect. You will not be able to stay on your diet 100%, you will not be able to prepare the perfect dinner, your Christmas lights will inevitably have that one bulb that has gone out, and whatever you have planned for this holiday season will not go exactly as you have it pictured. This is just how life is and it is important to be okay letting things go and seeing the best in everything. There will be good times and there will be stressful times, but in the end what is important is that you are with the people you love and that you are able to keep yourself feeling good. If you can focus on these two things, you will be setting yourself up for a great holiday season and giving yourself a head start in the New Year. 

The 4-Minute Workout

In a recent conversation with a client, it became apparent to me that a new style of training has been gaining popularity in fitness programs. Many gyms are now starting to incorporate what they call “Tabata” type workouts into their group classes. Based on the Tabata Protocol studied by Izumi Tabata, and originally used by the Japanese Olympic speed skating team, this study has been sighted as one of the most influential pieces of research done in the field of interval training and cardiovascular capacity. The study that Izumi put together involved college athletes doing eight 20 second rounds of an all-out sprint on a stationary bike, with 10 seconds of rest between each round.

While this workout did result in significant gains in cardiovascular capacity, there are two important differences between what they did and what “Tabata” classes are doing: duration and intensity. You CANNOT have a 45-minute “Tabata” workout. The study was based on eight rounds of 20 seconds of work to 10 seconds of rest. If you are working for more than four minutes, you are not training within the Tabata structure. More importantly, each of the 20-second bursts was ALL-OUT. All-out means that at the end of each burst, you literally have nothing left. This is exactly why the Tabata is so effective…but incredibly brutal. Most people are not capable of pushing themselves to their limits, let alone eight times in the course of four minutes. This is why Izumi went to college athletes to do the test and not your average weekend warrior.

I don’t mean to say that attempting this method will not be effective, or that other circuit/interval training is ineffective, but it is not right to claim to be providing the type of results that the Tabata Protocol produced when there are probably very few classes that do the program exactly as it was intended.

Another important point is that other than a stationary bike, there are almost no other pieces of equipment or exercises that you can truly go all-out on for eight straight rounds. If you were to do squats, you would have to load yourself perfectly so that right at 20 seconds you would fatigue, then change the weight so that it happened at the exact right time for the next round, and so on. The only other exercise that might work is sprinting, but this is not recommended for most people, as injury can occur.

All in all, I love the idea of a simple 4-minute workout; you just have to keep your expectations realistic and adjust it for your abilities. If you want to add in a Tabata type workout into your workout routine, I would recommend a few things:

1) Do only 4 minutes of intervals.

2) Build up. Even though the work to rest ratios may not be Tabata approved, starting with a 10/20 or 15/15 work-to-rest ratio is much more practical for most people.

3) Do just one exercise for a greater cardiovascular effect. Pair two exercises for a greater metabolic/fat burning effect.

4) If you have access to a stationary bike, start there. This will be the easiest on your joints and allow you to regulate your intensity.

5) Take time beforehand to do a dynamic warm-up, work on your movement patterns and posture, and do an exercise-specific warm-up as well (if you are about to use the bike for your 4-minute workout, take 1-2 minutes to ride the bike before your first all-out burst) .

6) Cool down after your last round, do some stretching, and finish with foam rolling of the muscles that just got worked.

If you follow these steps you can still get great benefits using the Tabata template even though you may not be doing it exactly. Just remember, the results from doing this or any of the classes that claim to use this method will not be the same as if you were to actually follow the program. This does not mean that you will not see results; they will just be reduced. If you can build up to a true Tabata, then you will have found one of the most effective workouts around; just be careful, it’s a doozy!

The Top 5 Must Know Exercises

One of the most important things you can do for your body is to keep moving. The best way to do this is by integrating strength training into your weekly routine. While most people should not start with heavy loads, the principles of movement that lay the foundation for strength work are vital components of keeping your body and your mind in top condition. Gaining strength is particularly important because of it's role in allowing us to stay active as we age. Without quality of movement, quality of life diminishes. So if you are not lifting weights, or regularly participating in an activity where you work to maintain your strength, then I highly recommend getting involved. 

When it comes to strength training, there are a few exercises that we feel should be at the top of the list. While you should not be starting with heavy weights for any of these, it is the movement that we are most concerned about. It should also be noted that a with any activity, there will be some populations that these particular variations are not appropriate for. If you have never done them before or unsure if they are right for you, find someone that can show you the correct technique! 

With that said, here are our top five exercises that everyone should be doing (if not a regression):

The Turkish Get Up

This is the ultimate total body movement, and what is best, you don’t even need weight to make it a great move! I would recommend starting with no weight, and make sure you have perfect technique before adding on the 4kg Kettlebell. We also recommend that you take this move one piece at a time. Make sure that you are confident getting to your elbow and down before you try to get to the hand and so on. Once you are confident getting all the way up, THEN add weight. 

Single Leg Deadlift

Start with the weight in hand, held at your side. Keeping one leg almost straight (let the knee stay relaxed), bend at the waist and press your other foot back. You should be keeping your abs and butt tight during this move as to protect your back. Try to keep your hips and shoulders level so that one side is not higher than the other. Bend until just before your back can no longer be held straight, then squeeze your butt and stand back up. Remember to stay in control, and if you need to, have a wall or bench close by for balance.

NOTE: If you have not done standard deadlifts before, start there. Deadlifting variations are some of the best exercises you can do for overall strength, while also training the much neglected posterior chain (back, butt, hamstrings). For those of you that know the deadlift, try out the single leg as it will challenge your balance, coordination, and core to a greater extent.

TRX Row

In our society, we spend most of our lives in a seated, slouched position. This exercise can help undo the rounded shoulder look, while helping to strengthen the back and working to prevent shoulder injuries. If you do not have a TRX, you can use a barbell on a rack to do inverted rows, or use a dumbbell for bent over rows. 

TRX BodySaw

This is one of the best core exercise I have found, though I usually do not include the pike. This is an advanced exercise, so if you are not familiar with it, try out a TRX Roll Out first, and work your way up. If you are a beginner, you may want to start with planks before advancing. 

Kettlebell Swing

The Kettlebell swing is both a power and metabolic exericse, meaning that it will help to build strength while also increasing your cardiovascular capacity…what more could you want! It also stems from the deadlift pattern (see links above) which is one of the most important movements you can learn. Both of them are based in quality hip movement, and those that can move well and move powerfully through the hips will look and feel the best over the long run.

The brain likes to be challenged, so it is important to mix up your workouts and not let yourself get stuck in the same old routines. Hopefully at least one of these exercises has sparked some interest and excitement for you and has given you enough information to go try it out next time you are in the gym. The most important thing you can do for you body is to stay active and to vary the movements that you perform. If you just do the same thing every time you are in the gym, your body will become more and more efficient and will actually stop producing results. Add to this that training your brain is just as important as training your body and you can see that variety in movement will not only be good for your looks, but your long term health as you age. So keep mixing it up and find the right exercise for your current fitness abilities to see the best results while staying safe!

Are You A Food Addict?

While many of us joke about being “addicted” to this or that, there can be serious concerns when someone truly has an addiction to food. What is difficult about food addiction is that unlike most other addictions, food is something that we need. Our bodies have been designed to be attracted to certain qualities of food derived from sugar, salt, and fat, and these are all things that we need to survive.

The Signs of Addiction

So how do you know if you are truly addicted? First, we must establish what a food addiction looks like. The first sign of food addiction is when you consistently overeat to the point of being overly full and uncomfortable. Eating until full is one thing, but if you consistently eat in a fashion that actually takes the pleasure out of eating, then this is not a good sign. The second sign is the feeling of being out of control while eating. Much like someone who is addicted to alcohol and cannot have just one drink, someone who is addicted to food cannot have just one serving of their favorite foods. And this does not mean that two or three will suffice, either. One taste and an addict is usually sent into a single-minded mission to consume as much as they can. For drinkers, they would only stop once they passed out. For eaters, they may only stop once they physically can no longer swallow.

There are also less obvious signs that you have an eating addiction. Because addiction is generally characterized by withdrawals—feelings of discomfort, distress, or cravings—your addiction may not be about overeating as much as eating to fill a void. This could mean consistently eating because of feeling lonely, bored, sad, discouraged, etc. It could also mean that you do not eat enough or are resistant to eating changes even when dealing with a nutrition related disease. To be clear, if you are bored one day and you go eat a bag of chips, you are not a food addict. But if every day you constantly snack because you are bored with your job or what you are doing, or you snack all day because you are stressed, or you stay constantly hungry throughout the day because it gives you a sense of control, then you are addicted to food as a source of comfort.

Building a Dependency

A common occurrence for food addicts is that as they become more set in their addiction, they become more and more dependent on their favorite foods to produce the same comforting effect. This is where addiction becomes dangerous, because while having a bowl of ice cream each night may not be the worst thing in the world, if you continue to need more ice cream more times through the day, then you are on the road to self-destruction.

The official symptoms of substance dependency are as follows:

1) Using more over time (aka building tolerance)

2) Experiencing withdrawals

3) Using more than intended

4) Being unsuccessful in attempts to limit consumption

5) Spending time pursuing, using, or recovering from use (think about the effort put into acquiring favorite foods, or time spent recovering from the feelings of fullness, bloating, or nausea that may arise from overeating)

6) Missing important activities because of use

7) Partake despite knowledge of consequences

If you consistently experience at least three of the previous statements when it comes to your eating, you should seriously consider the possibility that you have an unhealthy dependency on food.

Why Does this Happen?

Why would something so important to our survival have the potential to cause so much harm as well? The problem is that in today’s world, we are no longer just dealing with “natural” foods. We have access to processed foods that have been engineered to CAUSE addiction. In nature, you do not find fat, sugar, and salt in the same place…ever.  And there is a reason for this—while you may love the sweet taste of fruit (which has actually be engineered to be sweeter these days) your body and taste buds naturally become acclimated and disinterested if you just keep eating apples (sugar). Add in some peanut butter, though (salt & fat), and you can eat a significant amount more. Now it is only when you feel full that encourages you to stop eating, rather than a loss of palatability.

This shift in food production and consumption has led to a dramatic increase in the amount of food we can and do consume and sets the stage for addictive tendencies. Now we have access to a huge variety of foods that are very energy dense, tend to not have many nutrients (processed food is usually stripped of its vitamins and minerals), and our culture has shifted to where large portions and overeating is the norm. Being overweight is now actually the norm, as well. With all of this working against us, it is no wonder that food may be the most common addiction around.

Fighting Addiction

If you feel that you might have an addiction to food, please know that there are many others like you who are dealing with the same conflicts. While this is not something that you can “treat” necessarily, it is something that you can work to address. To best handle one’s addiction, the following factors must be dealt with:

1) Food availability and environment

If you have an issue with eating, then you MUST avoid the people, places, and things that trigger you to rely on food. You must keep your environment clean of the foods that send you over the edge and change your social setting so that you are not in a position to easily indulge your cravings.

2) Facing your emotions

It is important to recognize negative emotions as a natural part of life and that neither food, nor drugs, nor alcohol will resolve them. Painful emotions stay with us until we face them straight on and work through what we are feeling, not around it. Life becomes so much more challenging when we spend our time and energy avoiding our own feelings, and it can be detrimental to our health when we use substances to comfort ourselves and avoid our feelings.

3) Going through withdrawals

As with any addiction, when you first try to fight it, there will be hard times. Just know that if you can last 2-4 weeks avoiding your trigger foods, the cravings and discomfort you feel WILL subside.

On this point, however, it should be stated that “dieting” and diet pills are not the way to get through this struggle. Dieting is an act of reason and willpower (both things that cannot win out over time), not a lifestyle change. When you diet, it is usually associated with eating very little and over-exercising, followed by binge eating and weight gain. Our goal is not to diet or use drugs that help suppress appetite, because these things do not deal with the underlying root of the problem. As with any addiction, you must not only move away from the addictive substance, you must find new meaning and activity to replace what that substance provided for you.

4) Finding Meaning        

This is the most important point in all of this. While changing your environment will help support your fight against your addiction, it is not until you find new meaning in your life that you can truly be free. What drugs, alcohol, and food provide for the addict must be found in other, more supportive activities. Often times this starts by establishing what you want out of life. Unless you have a reason to change your current situation, then all will remain. If, however, you decide that there is something more important in your life than your addictive substance, AND you take the steps needed to change your environment, then you will be better equipped to make the changes necessary to kick your addiction.

Last Words

I want it to be clear that overcoming an addiction is no easy task, and if you do find that you have an addiction to food, making the changes necessary to alter your situation will take time and effort. We do not just wake up one morning and find out that we are overweight, unhealthy, full of negative emotions, and have a serious addiction. It took years of building unhealthy habits and avoiding our own internal struggles that lead us down this road. So, if you have had trouble fighting a food addiction in the past, please know that conquering it will take time, effort, and the support of your friends and family. I want you to know that there is hope and there is a way out. It may not be the easy road, but if you can keep the path to recovery in view long enough, you will be able to come out the other side a whole new person. 

Why We Train

If you have ever asked a fitness coach why they do what they do, you have probably heard some version of “I want to help people” or “I like helping others”. This generalization, however, does not always fully explain the depth of one’s conviction to have chosen this profession as their life’s work.

To be sure, not all coaches have the same attitudes and beliefs, but I would like to take this opportunity to explain why being a fitness coach is so important to me and my team. The first and most important point is that as a fitness coach, we have the unique opportunity to help individuals transform their lives. Two or more times each week, we have the privilege of teaching about a field that is possibly the most important discipline to master: health. And it is health that is the gateway to all other endeavors in life.

Inspiration to Action

This may be the underlying reason for all that we do: to provide a setting in which our clients begin to believe in themselves and their dreams again. If you look at the history of the world you will see that humans have the ability to do amazing things. All accomplishments, however, begin with a belief. No matter how big or small, if you BELIEVE that it is possible, you will in some fashion reach your goal. No, we cannot fly, but we can build airplanes that can do it for us. No, we cannot reverse aging, but we can make new medical discoveries that help increase quality of life as we age. And no, you cannot look like you are 20 when you are 50, but what if you felt like you were 20 and looked darn good, too?? With all of these endeavors, it first takes a belief that we are, in fact, capable of achieving them.

As second but equally important goal for us is to help others maximize their quality of life. Lack of exercise and a lifetime of poor eating strips the body of its vitality and leaves us in a state of survival. To thrive, we must learn how to take control again of our health. With the help of diet and exercise, the human body can make amazing changes. It can lose dramatic amounts of weight, build muscle, increase bone density, improve immune function, decrease its risk of cardiovascular and auto-immune disease, and much, much more.

It’s Deeper than Aesthetics

This is where our work becomes more than just helping people to lose weight. Because what is a weight loss goal in the first place? It is really a goal to gain confidence and increase the quality of one’s life. So for us, it’s not just about the weight loss, it’s about the transformation an individual can achieve, leaving them in a better position to optimize their life.

We hold dear the belief that life is not meant to be lived in a state of discomfort or disease. That life should be good, yet many people, either through poor information or no previous guidance, have been lead down the wrong path.

All of this fuels our fire. We are passionate about empowering our clients to see through the marketing efforts of the “food” industry. The corn lobby, the soy lobby, the fast food companies, the snack and soda companies; these groups do not have your best interest at heart, yet they have the funds and the influence to make the destructive “food” they produce cheaper and more available than nutritious food. They are not solely responsible—we all have the power to choose our own destiny—but it sure makes it hard, especially for those who are not educated in what a healthy diet looks like. And these companies spend a lot of money to make you think that their products ARE in fact healthy when they are far from it.

The Need for Movement Education

Along with education about nutrition and disease, there is also significant value in the teaching of exercise. For most of human history, our species had no need for formal exercise. We spent most of our time and energy finding and preparing our food. Today, it could not be more different. Now, the only thing we NEED to expend energy on is breathing and moving from one seat to another.

This is why formal exercise has become a must. While we would love it if people were more active in their daily lives, the reality of the times is that we are all too busy to be moving for 8+ hours a day. So, rather than hoping for a miracle, we have taken it upon ourselves to help teach movement in a way that can be progressed and used to produce the highest level of caloric expenditure both in and out of the training session. It is not enough to just go for a run; we must create a metabolic demand great enough that 24 hours after an exercise session, your body is still burning more calories than it otherwise would. And we must do it in such a way that challenges each person to improve their overall movement, decrease the risk of injuries, and improve posture. All of these things play into overall quality of life, and as we said before, quality of life is what this is all about.

Closing Thoughts

In the end, we are here for you, the client. Just as a teacher believes that education is a form of empowerment, we believe that movement, strength, and health are also empowering. They provide the foundation on which all other goals and aspirations can be built. We all have people we want to be our best for and activities we want to participate in. Begin able to enjoy each of these parts of life requires one thing: a functional, health body.

This is why we coach. Because life is too short to let poor health slow you down on the path to happiness and fulfillment.

The Sleep Solution

On average, how many hours do you currently sleep each night? If it is less than seven, your body is probably having a hard time doing what it was designed to do: keep you lean and healthy. You see, you are not meant to be tired, sick, anxious, and depleted all the time. Your body was designed to stay healthy! The problem these days is that just about every part of society from food to entertainment works to beat us down until we think that feeling lousy is just normal.

Probably the most neglected health tool today is sleep. It is looked at as a waste of time, unproductive, and for the weak-hearted. What is missed is that sleep is actually the most important thing you can do to run your best, and if we are talking productivity, it is sleep that can double or even triple what you can get done because you are actually able to use your brain! Add to this the fact that if sleep is shortened, interrupted, inconsistent, or disturbed by food or drink, you will never achieve the level of health needed to make significant fitness gains. Poor sleep is almost synonymous with being overweight, and it’s not just because of late night snacks.

Why Is Sleep So Important?

The main reason sleep is so powerful is due to its ability to help you recover. If you consistently sleep 7-9 hours, you will have improved hormone regulation, synthesis of information and learning, regeneration of muscle and tissue, increased immune functioning, and elevated energy and mood.

Sounds like a miracle pill to me! And it is. But it cuts both ways…

Did you know that just one sleepless night can leave you functioning worse than someone who is well over the legal alcohol limit, leave your insulin sensitivity resembling that of a Type II diabetic, send your fat storage through the roof, and actually lead to a breakdown in muscle?

And that is why sleep is so important. We often think that just because it is common for people to be sleep-deprived, or overweight, or sick, or moody, that it is “just how things are”. The truth is, our bodies are not meant to feel terrible all the time. We are SUPPOSED to be healthy, and not just for a few weeks here or there. It should be the rare occasion that we get sick, feel unrested, have low energy, etc.

How to Get More Sleep

If sleep is so important, how the heck do we improve our sleep habits?? There are a number of ways that can help you to get more sleep, but let’s go over some of the basics before we get too far ahead of ourselves.

1) Go to bed earlier!

This may seem so simple, but most of the time, the reason we do not get enough sleep is because we choose to stay up late. We watch TV, browse the Internet, go out with friends, or get into a book we cannot put down.

This is in no way saying that these are “bad” things to do, but they are those things for which we tend to sacrifice our sleep to participate in. And this is where sleep issues can begin—when we do not have good nighttime habits. We are used to watching our late-night shows or browsing our favorite websites for a few hours before bed. Again, these activities would be fine if they were not messing with the most important health and fitness activity: sleep!

2) Improve your “sleep ritual”.

Every night, you have a routine. Whether you have created it or you have just fallen into it, the routine is there. This may include some of the activities mentioned before, or others. But every night, before you actually go to bed, there are certain things that you usually do.

The question is, if you have not actively thought about this routine, how do you know that it is helping your sleep situation? What is more likely is that it is hurting your sleep. So what might a good sleep ritual look like? Well, the first thing to know is that whatever your ritual, it should start about an hour before you want to be asleep. Here are some things that can help get you to sleep faster and keep you asleep longer:

- Turn off ALL electronics (TV, cell phones, iPads, etc.)
- Take out a piece of paper and write down all the things you need to do the next day
- Have a fatty snack (nuts, eggs)
- Read a relaxing book in dim light
- Take a warm shower/bath (Epsom salt baths are great for relaxing)
- Use as little light as possible (and use blackout curtains to keep light out)
- Listen to soft music
- Drink decaf tea
- Set bedroom temp to 68 degrees
- Avoid caffeine! (You should actually start avoiding caffeine around noon)

Each of these things can make a big difference in how easily you will fall asleep. Maybe the most important are those is dealing with light and planning. You see, light is a stimulant for our bodies and whether it’s light from a TV or the sun, we are affected by it. As far as planning goes, one of the most common reasons for troubled sleep is anxiety/racing thoughts. If you put it all down on paper, it gets it out of your head and allows you to be more relaxed.

Putting it All Together

However you choose to take this information, please at least know this: sleep is a life changer. If you have ever known someone who has sleep apnea (a condition where it is impossible for them to get deep sleep) and has been treated, you will know just how big of a difference sleep can make. It can take someone from being tired, unmotivated, overweight, and ill-tempered and transform them into a whole new person. Often people with sleep apnea describe the feeling of a full night’s sleep as being alive for the first time in years. They have been lifted from a fog and can actually be themselves again!

What is sad is that we often choose to put ourselves into a state of sleep deprivation when we could easily work on our sleep habits and drastically improve our quality of life. So, start thinking about where you can improve your sleep and start implementing those strategies that work for you. This could be the most important health decision you make this year, but it is up to you to take the first step. Now go grab some ZZZ’s!

The Fourth Quarter Push

This week marks the beginning of a new quarter of the year: the fourth quarter. When we started the year, we talked about the importance of setting goals for the whole year, then breaking them down into smaller, more manageable parts. If you wanted to lose 40 lbs this year, then you would want to lose 10 lbs every 3 months. If you want to gain 100 lbs on your deadlift, then you would want to be gaining 25lb every 3 months. Simple idea; not so easy in practice. The problem is that we tend to have an all-or-nothing attitude and if we did not make major changes in the first part of the year, by now we may have given up all together. Well, here is the good news: every quarter is a chance to start fresh. Really, every DAY is a chance to start fresh. So even if you have not been as productive this year, or have struggled with some of your goals, there is no reason that you have to wait until the New Year to get going again. If anything, this is the best time to get started. Summer has ended, we have a few more months until Christmas, and if you have a health or fitness goal, this is exactly the time to make your health a priority.

What most people do, however, is the exact opposite. They think, "Well, I will get back into shape starting January 1st, so I can take it easy these next few months." The problem with this mentality is twofold. First, most people do not actually achieve all of the things that they resolve to do in the new year. Second, you can put on a lot of weight over the holidays if you are not careful (and/or backtrack on other goals you have set) and you will have set yourself up for an even harder road ahead. Instead, what if we think about this fourth quarter as preparation for the next year. For these next three months we will dedicate ourselves to setting up our routine and habits so that when 2013 hits, we will be ready to rock and roll. It’s not about the goal—it’s about the set-up. It doesn’t mean we won’t make progress; it just means that we are taking this time to practice all of the habits, actions, and systems that will be needed to make next New Year’s resolutions the most real and lasting ones we have ever made.

And here is the best part…three months is a long time! If it takes three weeks to build a new habit, you could have four new habits by the time the new year comes around. And if you are doing the right things, you may just make some solid progress toward your goals in the process.

So, if you are on track with your 2012 goals, well done, but don’t lose momentum. If you are behind schedule there is still time to catch up. If you have not started yet, please believe that it is NOT too late. You may not complete your 2012 goals, but who says you have to? Isn’t ANY progress toward your goals better than waiting until next year to get going (or even worse, going backwards?)

Let’s finish 2012 strong, while setting ourselves up for even greater achievements in 2013. If you start now, there is no telling where you will be in 3, 6, 12, and 18 months. It just takes sitting down and establishing what you want for yourself and what you need to do to get it.

Fourth quarter: here we come!