Move

Here we talk about everything relating to exercise, movement, and energy.

A Healthy Habit Takes Time

I was reading Chris’s post from yesterday about exercising, and I had to agree. And, since I have the admin password to this little blog, I figured I’d add my two cents. Granted, I know as the fitness guru who gives expert weight loss tips, Chris Powell is surely the better person to listen to. But I thought some input from the not-exactly-a-fitness-expert guy who is always working hard to achieve that balance between healthiness and enjoying the proverbial sweets of life might be helpful as well.

My two cents go something like this: Chris is exactly right.

I grew up with plenty of bad lifestyle habits. My family loved buffets, we weren’t particularly active people, and food was always the reward for success. As a result, I grew up overweight and, equally as important, with none of the habitual tools needed to change my unhealthy lifestyle. Then I went to college and, by chance, fate, divine providence, or a little luck from the rabbits foot I still thought was cool to keep on my key chain, I got randomly paired with a roommate who was also a fitness buff. Not the overbearing, slap the doughnut-from-your-hand kind of fitness buff, but the kind of guy who regularly worked out and made me think for the first time in my life: “Maybe I should start exercising, too.” His name was (and still is, I suppose) Daniel… and with a little luck, I can convince him to start writing for Reshape, too. So if you’re reading this, Daniel, think of all the people you can help, just like you helped me!

Anyway, one day, about halfway through freshman year, and a solid halfway into my “Freshman 15” (OK… my “Freshman 50”), Daniel said “why don’t you come to the gym with me?” He wasn’t pushy about it. He just made the simple observation that I might do a little better with the ladies if I put down the pizza and picked up a dumbbell. It was worth a shot, right? Well, to make a long story a little longer, since that day over a decade ago, I’ve regularly developed a gym and exercise habit.

Here’s the part I want to be clear about, and here’s the part I think Chris didn’t emphasize enough. After spending the first 18 years of my life without once setting foot in a gym, I’ve been going to the gym regularly for over 10 years now. That’s a really great habit. Indeed, it’s easily one of the habits I’m most proud of (though to be fair, I have a lot of bad habits, so there’s not a lot of competition). And now, on days I don’t go to the gym (or exercise in some way), I actually crave it. My body wants to have exercised and I feel a noticeable “pull” and desire to do something active. But this healthy habit craving didn’t happen overnight. It took years. The first few years of my exercise routine were anything but regular. I didn’t always feel a need to go to the gym, and I certainly didn’t need more of an excuse to get out of exercising than a simple “I have a paper cut… guess I can’t workout today.”

The reason I’m discussing this slow development of my exercise habit is because I think it’s important to point out that chances are your exercise craving won’t develop in a week, or in a month, or even in a year. That’s OK. As we try to improve our lifestyle habits, we need to constantly remind ourselves that the progression is gradual. If we don’t remind ourselves of this gradual progression, we’ll convince ourselves to go to the gym every day for a week, not feel any sort of craving for exercise or see any sort of improvement, and get burnt out. Then we’ll stop… game over… another “diet plan” failed.

That’s not what Reshape the Nation is. So when Chris, or anyone really, encourages you to develop a habit of exercise, don’t take that to mean you need to start going to the gym seven days a week. Instead, build your exercise habit gradually. For example, go to the gym two days a week and walk around the neighborhood a third day. Start slowly. Train your body to adjust to an exercise regimen, and as it gets more comfortable with exercising, you’ll want to increase your frequency not because you know it’s the right thing to do, but because your body will start to want it more. And eventually—probably not in a month, probably not in six months, but maybe in a year, maybe in five years—you’ll have built an incredibly healthy exercise habit and your body will start to crave exercise. While this transition is happening, the progress is going to seem slow—so slow you might not even notice it—but a decade from now, you’re going to look back at yourself just like I am right now, and you’re going to think to yourself: “I really crave exercise. But I remember my first workout like it was yesterday. Wow… that was fast.”

Building Strong Muscles

Past research studies prove that physical activity and balanced protein intake are important for preserving and building muscle strength. The Chris Powell Reshape the Nation muscle-building program uses weight training and the right combination of proteins, carbs and fats to help you get maximum results. Now researchers are working to discover if increased amounts of Vitamin C and E have any effect on muscle strength or damage and recovery of injured muscles.

The results to date? Yes and no.  Muscle strength naturally begins to diminish in our 40’s, and it really starts to deteriorate after 60. Researchers studied a group of men and women in their 70’s, testing muscle strength before, during and at the end of a 2-year period. At the end of the study, researchers determined there was a strong positive link between Vitamin C and E intake and greater muscle strength. Diet was the key. Those seniors who exercised and ate a well balanced diet rich in fruits and vegetables – good natural sources of Vitamin C and E – all increased their strength levels.

However, another study was conducted to determine if taking Vitamin C and E supplements could alleviate exercise-induced muscle damage. Researchers started 22 young runners on a 6-week course of Vitamin C and E supplements before they were scheduled to run a 50-km marathon. Then the runners were monitored during the marathon. In this study, these antioxidants appeared to have little or no effect on muscle damage or recovery.

So… let the research continue. But it seems the sensible way to maintain or build muscle strength remains the same: exercise daily and eat a healthy, well balanced diet.

Early Exercise

Ever wonder why I’m so passionate about early exercise?  Well, for several reasons:

1. “I don’t have enough time” is never an excuse if you set your alarm 30 minutes early.  If we allow the day to get started, many of us will never create the time for our bodies and our exercise.
2. Early exercise is a promise that we make to ourselves, and boosts our self esteem every time it is completed.
3. Starting out your day by conquering a challenge is the most incredible feeling and sets the precedence for the rest of your day.
4. Testosterone levels are peaking in the morning (in men and women), so we can maximize protein synthesis at this time (development of muscle)
5. Morning exercise boosts metabolic rate to maximize our ability to burn fat thru nutrition throughout the day.

That’s why I am so passionate about early exercise

Family Wellness

Feeling like there’s not enough time in the week? One of the coolest things about becoming a more active person is that you tend to forget how your fitness routine can be “overlapped” onto other things. A perfect example is family time. Many people complain that they feel like their new fitness routine is causing them to sacrifice other elements of their lives (such as family involvement). However, there are tons of opportunities to achieve all of the important things in our lives as long as we use a little creativity. Instead of accelerating (cardio) alone, go on a bike ride with your family. Instead of working out alone, challenge your kids to do the push ups, sit ups, and squats with you! You’ll be getting your important daily exercise and overlapping just-as-important family time into the mix – two for the price of one!

State of the Nation - Friday October 16

Have an awesome weekend, everybody!  Before you head out, check out our State of the Nation for talk about shoulder injuries, insulin sensitivity, switching from milk to almond milk, and break down some other big breakfast questions!

State of the Nation - Monday October 12

Today I talk about exercising around an injury, the benefits of walking, and using the most effective tools to keep you consistent and successful on your nutrition program!

State of the Nation - Friday October 9

TGIF!  Filming is wrapped and we are so glad the weekend is here.  Today we’re talking about the treadmill and the right way to run on it!  Have an fantastic Friday and we’ll see you Monday!

State of the Nation - Tuesday September 29

Hot on the heels of Monday’s State of the Nation, Tuesday’s is ready to go!  Tuesday is Move day, where we talk about how our body moves.  Today we review terms like Metaboost, Accelerators, and “draining the tanks.”

And just a heads up - some of our State of the Nation videos this week are recorded the night before.  When we get busy in the morning sometimes we break out the webcam a little earlier so we can get the video uploaded on schedule.  If you’re sneaky and you’re watching our our YouTube channel you might see them uploaded before bedtime.  And if you don’t see the sun shining through the blinds behind us we hope we can share a laugh with you when we say “good morning!”

State of the Nation - Friday September 25

Happy Friday, everyone!  As promised today’s State of the Nation features cool body tricks.  We talk about dealing with water retention, and how drinking water actually helps you reduce water weight.  Have an awesome weekend, and keep hydrated!

A Balanced Approach…

I can’t stress enough the importance of a good balance between cardiovascular and muscular exercise. Many people will try to just jog off excess weight. Others get frustrated when they aren’t getting their desired results from day after day in the gym. It’s so important to remember that a well-built weight loss plan consists of both cardio and muscular exercise. The interplay between these two types of exercise is invaluable! One type of exercise makes the other type more effective. Our muscular development makes our cardio workouts more efficient, gives us more endurance, and helps us recover much more quickly. Our cardio exercise keeps us loose and flexible, strengthens the cardiovascular and respiratory systems, and is one of our most effective methods used for fat oxidation (burning). Remember, muscular workouts and cardio exercise are a dynamic duo – neither is nearly as effective without the other!

The Cubicle Workout!

And now for the moment you’ve all been waiting for… The Cubicle Workout! For those of us in the daily sedentary grind, here are just a few fun and easy exercises to get moving in your cubicle:

Stretches: Roll your neck, wrists and ankles in big slow circles. Do 5-10 rotations, then reverse directions for 5-10 more. This will help improve circulation, keep your back and neck in alignment, and help reduce the risk of carpal tunnel.

Flexing: Spend 1-2 minutes flexing and relaxing various muscle groups. Flex for 10 seconds, relax for 10 seconds, and then repeat! This works great for your abs, biceps, butt, and forearms!

Push & Squat:  Every couple hours, take your muscles thru some contraction to get the fluids moving! When I used to do the office grind, I would squat off of my chair 10-20 times, then do the same amount of pushups off of the corner of my desk. The regular muscle contraction stimulates the muscular and lymphatic systems, increasing metabolic rate and helping to carry toxins out of the body.

Get Creative! Is your copy machine in another room or down the hallway? Intentionally make multiple trips to take full advantage of all of those squats up and back down into your chair. Remember, every extra little bit helps!

Just another way to achieve the MOVE part of your new “Eat. Move. Live” lifestyle.

Get Moving!

There are tons of ways to achieve the “move” part of the “Eat, Move, Live” lifestyle! Here at Reshape, our daily “Shape the States” exercises give you a fun and structured way to achieve that all-important metabolic boost early in your day. However, our “move” mindset goes way beyond a ten-minute exercise in the A.M. We like to find fun and different ways to move throughout our daily routines, and we want to encourage you to do the same! Whether you’re on your feet all day, or you sit in a cubicle for 40 hours a week, a lifestyle of movement is equally important to your long term health!
However, if you’re not a park ranger, nurse, or professional athlete, you may have to find creative ways to inject movement into your day-to-day routine. This doesn’t have to be overly-intense or overly-complicated! Here are few of my personal favorites:

• Take the stairs, not the elevator. A couple times up and down the stairs can be a great metabolic boost in the mid-morning, especially if you’re only going one or two floors!
• Don’t take the coveted front-door parking spot. Not only will you get a few extra steps of exercise each day, but you’ll also make some new friends in your office who think you’re just being considerate
• Go for short walks on your breaks (and not to the vending machines!). This will help keep your metabolism up throughout the entire day, and will also help reduce some of that workplace stress!

These are just a handful of my favorite ways to get moving during our daily routines. Do you have favorites not on this list? I’d love to hear them!

What’s an Accelerator?

Here at Reshape the Nation, each of the state challenges are completed with something we call an Accelerator.

While the meta-boost starts our day, and is designed to maximize your metabolic rate for up to 24 hours, the Accelerator is designed to take advantage of that incredible “boosted” window of opportunity to burn body fat later in the day. Now hopefully you see how they go hand-in-hand!

So what is “accelerating”? It’s walking! Walking has been proven to be one of the most effective ways to optimize fat-burning, and now there should be no secret as to why the most incredible weight loss success stories have been accomplished thru good nutrition and walking.

We have accelerators ranging from as little as 15 minutes for those just starting out, to 60 minutes for those who are well on their journey.

• Thrilling Thirties - 30 seconds fast, 30 seconds slow
• Mighty Minutes - 60 seconds fast, 60 seconds slow
• Nasty Nineties - 90 seconds fast, 90 seconds slow
• Tenacious Two’s - 2 minutes fast, 2 minutes slow
• Dirty Two-Thirties - 2 minutes 30 seconds fast, 2 minutes 30 seconds slow

How long should I accelerate?

• Just starting out - 10-15 minutes
• Beginners - 20-30 minutes
• Intermediate - 40-45 minutes
• Advanced - 50-60 minutes

 

Loosen Up!

Did you know one of the most important aspects of exercise doesn’t require you to go to the gym, put on work-out clothes, or even break a sweat? Daily stretching is a vitally important (yet often overlooked) ingredient in the recipe for a healthy lifestyle!
Why is stretching so important? Well, not only does routine stretching improve flexibility and range of motion, but it also helps return your body to its natural equilibrium. You see, your body wasn’t naturally meant to sit in that cubicle office chair for eight hours a day. While we often can’t do anything about our jobs, we can routinely stretch our muscles, allowing our body to recalibrate itself back to its natural balance. This will help reduce the risk of future injury, joint pain, and back fatigue. In addition, a good stretching routine can help improve circulation, and even reduce stress (which helps the old digestive system, too). Here are a few quick tips for an effective stretching routine:

• Focus on major muscle groups: Start at the top of your body (neck, shoulders, arms) and work downward (abs, hips, thighs and calves).
• Slow and steady: Start slow. Stretching too hard, too fast actually increases likelihood of injury. Don’t bounce while stretching. Instead, stretch to a point of minor discomfort, and hold still for 20-30 seconds. Then, only if it feels comfortable, stretch a bit further and hold for 20-30 more seconds.
• Prioritize: If you are crunched for time, focus primarily on the muscle groups surrounding the hip. These include the quads, hamstrings, abdominals, and spinal erectors. Routinely stretching these muscles will help maintain good posture, and will reduce stress on joints all over your body.

Muscle - Your Metabolic Engine

I love muscle.  You should too!  Muscle is the most active living tissue on the body that gives us our shape & our curves. Plus, muscle tissue accounts for the majority of the energy we burn every day - our metabolism!

I’m about to teach you something cool. 

1. Our muscles grow when we load them with weight…then feed them.
2. Our butt and leg muscles are the largest muscle group in the body.
3. The more we weigh, the larger our butt and leg muscles grow.

See where I’m going here?  The more you weigh, the more your muscles grow, the higher your metabolic potential!

You’ve been sitting on a V-12 metabolic engine and you didn’t even know it!   The next step is to fuel that engine with the right foods… stay tuned!