Category: Motivation

What Is Chronic Fatigue Syndrome?

Take a look at what we know and don’t know about recognizing and treating the enigmatic epidemic.

Are you tired all the time? Feeling mentally foggy all the time? Sleep just doesn’t feel as good as it used to? Well, you’re not alone. Up to 2.5 million Americans have similar symptoms, and as many as 1/4 are homebound or bedridden (1). These symptoms are some of the few that describe systemic exertion intolerance disease (chronic fatigue syndrome); however, little is understood about the issue. Several individuals have asked me about this topic recently, so I thought I would do my best to shed light on this tired topic. So let’s take a look at what we know and don’t know about recognizing and treating the enigmatic epidemic.
 
What Is It Exactly?
Let’s start out with talking about what a syndrome is. It is a set of medical signs and symptoms that are correlated with each other. This is different from a disease which is a health condition that has a clearly defined reason behind it. So, to be diagnosed with chronic fatigue syndrome, you need to meet the following criteria (2):
Diagnosis requires that the patient have the following 3 symptoms:
1. A substantial reduction or impairment in the ability to engage in pre-illness levels of occupational, educational, social, or personal activities that persists for more than 6 months and is accompanied by fatigue, which is often profound, is of new or definite onset (not lifelong), is not the result of ongoing excessive exertion, and is not substantially alleviated by rest AND
2. Postexertional malaise(a) AND
3. Unrefreshing sleep(a)
At least 1 of the 2 following manifestations is also required:
1. Cognitive impairment(a) OR
2. Orthostatic intolerance
 a. Frequency and severity of symptoms should be assessed. The diagnosis of systemic exertion intolerance disease (myalgic encephalomyelitis/chronic fatigue syndrome) should be questioned if patients do not have these symptoms at least half of the time with moderate, substantial, or severe intensity.
In other words, substantial reductions or impairments in the ability to engage in pre-illness activities, unrefreshing sleep, post-exertional malaise (general feeling of not being healthy or happy), and either cognitive impairment or orthostatic intolerance.
Orthostatic intolerance: hypotension, and symptoms, such as lightheadedness, that occur when upright and are relieved by sitting down (3).
 
What It’s Not
Chronic fatigue syndrome is not just the feeling of being tired all the time. If sleep is an issue because you drink a gallon of coffee a day, well then the problem is your nutrition. See the article Woman Who Drinks 6 Cups Of Coffee Per Day Trying To Cut Down On Blue Light At Bedtime for more details. The fact that you’re tired all the time is more than likely self-sabotage in one form or another. You could be anxious about work, nervous that your newborn isn’t breathing because she hasn’t made a noise in over 2 minutes, or jacked up on Mountain Dew. So, don’t go rushing to your doctor because you read this and realized that you’re tired during your work days after you eat lunch!
Chronic fatigue syndrome also is not adrenal fatigue syndrome. Although the reported symptoms are similar, the fact of the matter is that adrenal fatigue DOES NOT EXIST (4)!!! It is a made up disease, developed by quacks, that’s used to sell people supplements/treatments that they don’t need. The real issue probably has more to do with cortisol control, and by trying to treat adrenal fatigue, you are simply prolonging the diagnosis of the real problem. 
Chronic fatigue also is not leaky gut syndrome. Because leaky gut syndrome also DOES NOT EXIST (5)!!! Yes, the permeability of the intestines can be altered. However, there is a complex but dynamic association between mucosal permeability and immune system homeostasis. In other words, things in the gut happen for a reason, they’re not always good or bad, and we don’t know enough one way or another to say what exactly is going on. To be clear, leaky gut syndrome also doesn’t not exist either. But there is no use treating a sick leprechaun with fairy dust in the real world. 
 
Treatment
It has been brought to my attention that the research I cited in this portion of the blog post has been called into question. It seems that the use of cognitive behavioral therapy is not a valid treatment. Instead of deleting this portion of the post, I am striking it out for transparency.
As of right now, there seems to be no gold standard for the treatment of chronic fatigue. However, if you suspect that you have some of the signs or symptoms, please speak with your doctor. You could be mistaking your symptoms ask chronic fatigue when they could be symptoms of a more serious issue such as thyroid dysfunction. Should a treatment become available, I will be sure to update this blog post.
To date, the only real treatment that seems to work is cognitive behavioral therapy (CBT) (6). CBT is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving. Its goal is to change patterns of thinking or behavior that are behind people’s difficulties, and so change the way they feel. The fact that CBT works as well as it does, and other physical treatments like exercise don’t seem to work well, leads me to believe that chronic fatigue syndrome does not stem from a physical ailment (7). However, I am no expert on the subject of psychotherapy vs. physical medicines so I will leave it at that. I will say, that if you feel as if you are a prime candidate for a chronic fatigue syndrome diagnosis, see your doctor and discuss the possibility of seeing a mental health professional. 
Resources
1. Marshall, R., Paul, L., & Wood, L. (2011). The search for pain relief in people with chronic fatigue syndrome: a descriptive study. Physiotherapy theory and practice, 27(5), 373-383.
2. Clayton, E. W. (2015). Beyond myalgic encephalomyelitis/chronic fatigue syndrome: an IOM report on redefining an illness. Jama, 313(11), 1101-1102.
3. Stewart, J. M. (2013). Common syndromes of orthostatic intolerance. Pediatrics, 131(5), 968-980.
4. Cadegiani, F. A., & Kater, C. E. (2016). Adrenal fatigue does not exist: a systematic review. BMC endocrine disorders, 16(1), 48.
5. Ahmad, R., Sorrell, M. F., Batra, S. K., Dhawan, P., & Singh, A. B. (2017). Gut permeability and mucosal inflammation: bad, good or context dependent. Mucosal Immunology, 10(2), 307-317.
6. Gluckman, S. J., Aronson, M. D., & Mitty, J. Treatment of systemic exertion intolerance disease (chronic fatigue syndrome).
7. White, P. D., Goldsmith, K. A., Johnson, A. L., Potts, L., Walwyn, R., DeCesare, J. C., … & Bavinton, J. (2011). Comparison of adaptive pacing therapy, cognitive behaviour therapy, graded exercise therapy, and specialist medical care for chronic fatigue syndrome (PACE): a randomised trial. The Lancet, 377(9768), 823-836.
Advertisement

Health And Happiness

With most of us becoming fitness slackers during the long Christmas and New Years vacation time, I thought I would summarize some of the best tips on how to not gain weight.

With most of us becoming fitness slackers during the long Christmas and New Years vacation time, I thought I would summarize some of the best tips on how to not gain weight. I use the term not gain for a reason. During this time of year you should be able to enjoy the foods you want to eat, drink the alcohol you want to drink, and cherish the precious time with your family without feeling any guilt. So today I am going to go over the best fitness, nutrition, and lifestyle choices to make to get you through the season sane and slim!
Fitness
If your goal is to get buff during the holiday season… well then the best of luck to ya! I personally aim to maintain my fitness level. Health and fitness should rightfully take a back seat to the enjoyment of friends and family during this time of year. However, this does not mean you should stop exercising completely. In fact, it’s the best thing you can do to not gain weight! So here’s what you should do.
 1. Make physical activity a part of your holiday routine. Don’t be a lemming. Just because everyone else wants to be lazy doesn’t mean that you should be lazy too.
 2. Eat the friggin delicious holiday food. Just be mindful to not eat everything just because it’s in front of you.
 3. Plan around the obstacles. Not having equipment and traveling shouldn’t be your downfall. Follow the links here and here for exercise programs you can do anywhere.
Nutrition
Absolutely nothing can replace the joy of eating grandmas famous Christmas cookies (at least for me this is true). So any advice you get telling you not to, will simply rob you of joy in my opinion. This is because, medical conditions aside, carbs aren’t inherently bad for you and they certainly wont make you fat. They can do harm when over consumed, just like proteins and fats will, but they won’t mess with your insulin causing fat gain (again medical conditions aside). Just don’t go nuts on the macadamia cookies and you will be okay. This goes for the prepackaged stuff as well. Because “eating clean” really isn’t all it’s cracked up to be, so don’t fear the not so home made apple pie. And when it comes to alcohol, the message is the same. Moderation is crucial, and there’s no need to worry about gaining weight or losing those guns you worked so hard to polish.
Lifestyle Choices
There are plenty of bloggers claiming to know the secret to the perfect lifestyle. But in reality, you are the only one who knows what’s best for you. Making good responsible choices is a complex process. In my opinion there are many things to consider outside of your immediate actions on you overall health. Think about what brings you joy over the holidays. Think about the choices you make, and how you make them. Savor the moments by take the time to “check in”, pay attention, and be present. Reach out by connecting with friends, family, and whoever else you consider your “tribe.” Consider how you might be able to share good health and well-being with others during this important time of the year. Here are an additional seven things to consider when trying to stay on track over the holidays.
 1. When you’re feeling stressed (which has been known to happen when around a lot of family), take a big belly breath or eight.
 2. Eat slowly, with moderate pauses between bites. The saying “savor the flavor” reigns true for this one.
 3. Be mindful of hunger. Don’t just eat because it’s time to eat or there’s something in front of you. Listen to your body and it will tell you when to eat and when enough is enough.
 4. Make mindful choices. Similar to being mindful of hunger, your body will tell you what to eat. Pick out only the thing you want, and when they are on your dish you can choose to eat what tastes good and leave the rest on the plate, or try something else.
 5. Distinguish between desire and craving.
 6. Practice generosity. Cook, eat, and share food with other to truly get the most out of this holiday season.
 7. Express your gratitude. According to research, this simple action increases our inclination to be caring, compassionate, honest and respectful.
 
I truly hope everyone has a wonderful time with their friends and family over the holiday season.

Move More, Eat Less?

One phrase that gets thrown around a lot is “move more, eat less” for anyone who wants to lose weight. Because… you know… it’s just that simple. Right?

Resolution season is in full swing, and so is terrible health and fitness advice season. One phrase that gets thrown around a lot is “move more, eat less” for anyone who wants to lose weight. Because… you know… it’s just that simple. Right? No not at all. We spend our entire lives getting to the point we are at now. This means we have to break lifelong habits and create new ones to suit our goals. However, to lose weight we do have to burn more calories than we consume. That’s why today’s post is about practical ways to start your weight loss journey without losing your resolution mojo by Valentine’s day.
Never Be Hungry
WHAT?!?!?! Eat food to lose weight? There are actually great reasons to never be hungry. Generally speaking, people are really bad at being hungry. It’s distracting, and can be constant reminder that we’re denying ourselves and that we’re struggling. It also makes us more likely to give into temptation (cake looks a lot more tempting on an empty stomach). This can create a feedback loop where the harder we try to diet, the more likely we are to fail. To avoid the feedback loop, think “more is less.”
More Is Less
Obviously you don’t want to eat just anything to stay full. Making smarter choices will mean that you stay full while consuming fewer calories. What I really mean is that you should have;
      More colorful vegetables,
      More water,
      More lean protein,
      and more healthy fats (olive oil, avocados, walnuts, etc.).
By doing these things we will eat less calories by crowding them out with more nutritious, fibrous, and filling foods. By eating more will be less hungry and less likely to feel like we’re denying ourselves things. These steps will also help us avoid eating the “healthy” foods, like 100 calorie cookie snack packs, that don’t fill us up. In addition to being weary of the “healthy” label on foods, consider high intensity interval training (HIIT). Using HIIT training has been shown to decrease the feelings of hunger, while cardio training has been shown to increase the feelings of hunger. Come to our free Grit demos these next few weeks to see how a safe, motivating, and effective HIIT program is done!
 
Master Consistency
Mastering consistency, not intensity, is the last key to success. Making a bigger cut in your food intake will certainly make it harder for you in the long run. Being consistent, pacing yourself, keeping it simple, recognizing your shortcomings, and keeping it fun/fresh are crucial for long term success. Not only for your diet, but for your exercise program too. If you’re new to exercising, or getting back into shape, you will want to start slowly, learn correct techniques for every movement/stop an exercise when you can no longer control the movement, and cross train one or two days each week.
Keeping all of these things in mind can be tough. But when it comes down to it, your health and longevity is worth the price of the effort you put into it. Here is a great video to watch that summarizes the importance of consistency and safety in exercise, and how a little personal training can get you there. So when you hear “move more, eat less” just remember that this means to never be hungry, more IS less, and to master consistency.

Resolutionary Thoughts

No matter where you are in your fitness journey, I think you will get something out of this post.

With resolution season coming up, I wanted to give some tips on how to adjust your fitness goal, and stick to your resolution! For most people, the key this time of year is to either shake things up, or start a new, safe, and enjoyable exercise program. So, no matter where you are in your fitness journey, I think you will get something out of this post 🙂
Shake It Up
One of the best ways to shake things up is to reevaluate your goals. Often times when I get stuck in a training rut, it’s because I am aimlessly exercising. To break loose from the chains of exercises staler than flat beer, I make sure I have a purpose. Whether it’s to gain muscle mass, trim down, or prepare my body for the rigors of joining a team sport, I make sure to lift accordingly. In turn, I will know exactly how much time and effort I will need to put in to see my goals come to fruition. Here are seven things to think about, and take into account, when shaking your routine up:
 1. Your training age: Are you a beginner, intermediate or advanced trainee?
 2. Your goals: Are you training for better physique, bodybuilding (muscle size), powerlifting (strength), general health and fitness, conditioning, fat loss or a combination?
 3. Your recovery ability: How well can you handle a large volume of exercise?
 4. Your split routine: Are you training your entire body, half your body, or just a body part or two in a single workout?
 5. Your personal preferences: What style of training do you enjoy the most – short and intense or long and leisurely?
 6. Your results: Is what you’re doing now working well for you?
 7. Your schedule: How much time do have available and how much are you willing to spend working out?
A New Beginning
If you’re new to the gym, or starting back up into a regular routine, it’s important to progress through your weight training safely. So here are some thoughts on when, and by how much, you should increase the iron your lifting.
1. Start small. If you’re new to lifting, start with about half as much weight as you think you can lift. This simple step can not only save you from injury, but it will save you from embarrassing yourself the day after when you cant move your arms due to DOMS.
2. Know when it’s time to increase the weight. In general, it’s safe to start lifting a little bit heavier when you’re completing your last set of an exercise with ease, and barely feeling it the next day.
3. Figure out how much weight to add. Essentially, you should be adding a little bit more weight each week for any given exercise. Pushing yourself will drive results.
The Long Haul
Regardless of your fitness goal, the overarching theme should be that of life long health and fitness. Here are some tips on how to stick to your fitness plan past February.
 1. Announce it to the world. The more people who are aware of your intentions, the more support and accountability you will have.
 2. To go along with this, create accountability measures. Make use of a journal, friend, or accountibilibudy to regularly update your progress.
 3. Tackle the goals with other people. Whether it’s a group, a friend, or hiring a professional, creating a give-and-take system will thwart the feeling of not wanting to work out.
 4. Make very specific goals or resolutions. I went over a few general thoughts on goal making, but utilizing the SMART goal making system, will help ensure your success.
 5. Do something every day. Achieving your dream body/fitness goals doesn’t happen over night. So trying to make it happen all at once isn’t the best idea. Even if it is a really small step, do something that helps you get closer to your goal every day.
 6.Pick a goal that seems impossible. The key word here is seems. That’s because you will be amazed at your self-confidence as you start actually progressing toward that goal.

What Keeps Me Up At Night

To maximize my sleep, I need to stay motivated. So today I am sharing some thoughts on how to stay motivated, and keep things in perspective.

 There are two things that can keep me up at night. The first being my cats who fight and sprint around like crazy as I’m lying in bed. I call it the “furry fury” hour. The second being the thought that I am not doing everything I can to help  my clients and those I interact with on a day to day basis. To be the very best professional and person I can be, I do a lot of reading. This is because I not only want to know the science behind my profession, but I want to know how I can best communicate my knowledge to those who need it. To maximize my sleep, I need to stay motivated. So today I am sharing some thoughts on how to stay motivated, and keep things in perspective.
Balance
 For me, productivity is only obtainable when I have a (relatively) clear mind. This means I can’t be bogged down by trivial nonsense or things I can’t control. Incorporating strength training, yoga, Pilates, and meditation are great ways to reduce stress and keep me productive. Just as important to me, is the concept of work life balance. Loving what I do comes with the burden of an immense time commitment to my place of work. To avoid burn out, I make time to do thing I love during the week. Whether it’s blocking out time to get lunch with my wife, or simply playing a round of disc golf in the middle of the day, I commit myself to loving life. In turn this allows me the will power to redouble my efforts while at work. Because everything you do is either going to raise your average or lower it.
Be Happy
 When it comes to achieving goals, being happy with you efforts is essential. This is particularly true when it comes to health and fitness goals. Motivation needs to come from within, and being able to sleep at night will be much easier if you know you did the best you can in pursuit of your goal. Fortunately, science shows that exercising makes us happy! Unfortunately, most of us know that it’s getting the courage to go to the gym that’s the hard part. So here are 10 excuses to not exercised squashed.
1. “I don’t have time” – Schedule it and make it a priority.it only takes 10 minutes to make a difference.
2. Too expensive – There are so many outlets for no-equipment workouts. And there are free services to take advantage of at O2 and almost any other gym.
3. “I don’t know what I’m doing”  – You get two free sessions from a trainer at O2 so take advantage of our knowledge. If you don’t want to do that, just ask someone who knows what they’re doing for help. People a generally nice, and you may even make a new friend.
4. “I’m too out of shape” – We all need to start somewhere. And unless you’re grunting, no one will really judge you for what you’re doing at the gym.
5. “I can’t commit” – Paying for a service is a great way to commit and follow through. Here are some more ideas that don’t require financial commitment.
6. “I don’t like exercising” – There are so many forms of exercise that, trust me on this, you just haven’t found the one you enjoy yet. Keep trying new things!
7. “I lack motivation” – Plan ahead. Schedule yourself to run a 5k or make plans with friends to meet at the gym consistently.
8. “I’m too tired” – Guess what… exercise releases endorphins, increases energy, and elevates your overall mood. So stop being lazy and get it done!
9. “I look good enough” – Loving yourself the way you are is indeed important. But exercise is more than that. It reduces stress, improve your cardiovascular health, improve your mood, sleep better, and feel better.
10. “I’m too old” – NOPE! As we age weight-bearing exercises become super important to maintain bone mass, making modified strength training ideal. Using low impact activities such as water aerobics, yoga, walking, or Pilates are also great ways to stay active.
 Being healthy and motivated means different thing to everyone. So my final thought on the matter is to find yourself a roll model. I look up to people like James Fell, Alan Aragon, and Spencer Nadolsky. But the best roll model I have in my life is my wife. She is the hardest working person I have have ever met, and she is incredibly intelligent. So you may not have to look too far to find the inspiration you need to find success and sleep sound at night.
Bonus picture of the two responsible for keeping me up at night 🙂
 

Big Belly, Big Biceps, Big Training Mistakes

We make efforts to get to where we want to be, but often times we do the minimum to get there and never really breach our comfort zone.

Why do you exercise? Are you trying slim down that big belly? Looking to have shirt-busting biceps? Or perhaps just trying not to become a three-toed sloth (even though they are cute)? Well, I can tell you that we all make mistakes in our never-ending quest to be fit as a fiddle. It’s in our nature to be comfortable. We make efforts to get to where we want to be, but often times we do the minimum to get there and never really breach our comfort zone. So if you have ever asked yourself, “Why isn’t this working?”, read on to see some classic mistakes you’re probably still making.
Tummy Training Troubles
Inline image 1
At some point in our lives, we have all wanted our midsection to look at least a little bit different. Whether you’ve wanted to have washboard abs, a flat stomach, smaller pant/dress size, or even to see your toes again, we have all had goals. Training to see these goals come to fruition, however, can often feel like an uphill battle on a treadmill covered with petroleum jelly. No matter how hard or fast you move your feet, you just seem to see no progress. When it comes to seeing progress around your midsection, the difference is truly made in the kitchen and not the gym. This is because no matter how many crunches you do (or adductor machine squeezes you do for legs), you won’t see a bit of difference in fatty tissue laying over those areas (1). In reality, trying to zap away your problem areas is literally an exercise in futility, because spot reduction DOES NOT WORK (2)!!!! Furthermore, burning fat does not mean you’re losing fat (3). If you want to lose the muffin top, you should weight train (no not cardio), eat at least 500 fewer calories than you burn in a day, and face some of these hard truths:
1 – You will fail. Not everything you’re going to try will work. Keep trying new ways of losing weight and stick with what’s working for you. Whether it’s more exercise, eating less, or cutting out booze, find your weight-loss sweet spot to see that belly boil down to nothing.
2 – Your body is your fault. You’ve spent your entire life getting into the habits that have turned you into the person you are. Whether you’re happy with the way you look and feel, or get upset every time you look in the mirror, the sooner you start to take responsibility for your health and body, the sooner you’re going to make a change.
3 – Fat loss sucks. It’s damn hard and there is absolutely nothing “effortless” about it. You WILL have to get out of your comfort zone.
4 – You will never look the way you want. Our imaginations get the better of us by blowing things way out of proportion which results in some hybrid, demi-god version of ourselves. If you have ever thought to yourself, “I just want to look like I did when I was in high school/college”, then I’m sorry to burst your bubble Uncle Riko, you probably didn’t look that good in the first place. Our memories stink, we all think we are above average/better than we really are, and we are all getting older. Which leads me to my last point.
Inline image 3
5 – Men and women lose fat differently, and our bodies don’t work the same as we age. This is especially true for postmenopausal women who have a harder time losing weight due to drastic hormone changes (4).

Programming Your Exercise For Getting Big

Getting bigger muscles is not easy. It takes dedication, lots of effort, and most importantly, consistency. Spending a few weeks lifting weights in the gym is not how you get bigger or stronger. You need to spend months, and even years, of heavy lifting to look like a muscle-bound gym rat. And even then, you will need to be doing a few key things to see success. To be clear, if you’re a high-level athlete there are a few very specific things that you need to consider, but we are not going to get into those topics here. If you are trying to get into a generally better body, then take a gander at what you need to be doing.
 * Ignore the overrated minutia of training that just about everyone online is talking about. Even smart people and trainers get bogged down in the never-ending pile of garbage that’s out there these days.
 * Progressive overload is the name of the game. More weight, more reps, more volume, more frequency, more quality, more efficiency or more intensity (of effort). These are all different forms of overload and this increased workload from one workout to the next is fundamentally what triggers muscle growth.
 * Beginners can add weight to the bar at almost every workout, and enjoy rapid muscle gains with about 5 sets of exercise a week per muscle group. Experienced lifters will see gains come slower and need about 10 sets of exercise a week per muscle group (5). So don’t get frustrated; keep at it.
 * Think long term. Not only does muscle growth happen slowly, your progress rarely occurs in a continuous, straight upward line.
 * Sacrificing form for weight is unacceptable. I know you want to see more weight on the bar, but if your form goes to crap, then what’s the point? Strict form is always important for results and safety, but a standardized form is also a must when it comes to quantifying your progression from one workout to the next.
 * Keep a training journal. Your memory isn’t so hot either, so write it down. How can you possibly get better if you don’t remember the sets, reps, and weights you did last time?
Bottom Line
When it’s all said and done, you need to take care of you. Everyone experiences weight loss and muscle gain differently. What works for me probably won’t work for you. But if you’re not making an effort to get out of your comfort zone, then nothing will work. If you’re not tracking your process, successes, and pitfalls, then you won’t know which direction to go next. Work hard consistently to get to your destination.
References
1. Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 25(9), 2559.
2. Idoate, F., Ibanez, J., Gorostiaga, E. M., Garcia-Unciti, M., Martinez-Labari, C., & Izquierdo, M. (2011). Weight-loss diet alone or combined with resistance training induces different regional visceral fat changes in obese women. International Journal of Obesity, 35(5), 700-713. doi:10.1038/ijo.2010.190
3. Stallknecht, B., Dela, F., & Helge, J. W. (2007;2006;). Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? American Journal of Physiology – Endocrinology and Metabolism, 292(2), 394-399. doi:10.1152/ajpendo.00215.2006
4. Green, J. S., Stanforth, P. R., Rankinen, T., Leon, A. S., Rao, D. C., Skinner, J. S., . . . Wilmore, J. H. (2004). The effects of exercise training on abdominal visceral fat, body composition, and indicators of the metabolic syndrome in postmenopausal women with and without estrogen replacement therapy: The HERITAGE family study. Metabolism, 53(9), 1192-1196. doi:10.1016/j.metabol.2004.04.008
5. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697. doi:10.1007/s40279-016-0543-8

 

Quickie About The Little Things

How making a small change to your life can generate big results.

Today’s post discusses how making a small change to your life can generate big results. Doing simple things like walking a little bit extra each day, cutting out one sugary drink per day, eating out one fewer time per week, or even setting out healthy fruits to snack on instead of looking in the cupboard for a quick (and usually unhealthy) snack can generate tremendous changes in a gradual and maintainable way. Health and wellness are a life long journey, there’s no need to make a dramatic unsustainable change for a short term gain.

Winter {Weight} Is Coming

Because Winter is coming, we know the holiday feasting season is coming. So today I thought it would be prudent to go over some motivational, nutritional, and exercise advice to get you through it healthy and happy!

Because Winter is coming, we know the holiday feasting season is coming. So today I thought it would be prudent to go over some motivational, nutritional, and exercise advice to get you through it healthy and happy!
Step 1 – Set yourself up for success
Failing to plan is planning to fail. Don’t go into the holidays thinking “I’ll just eat healthy and be fine.” That’s not how it works… No one ever say a plate of grandmas (insert holiday of choice her) cookies and thought “Nope! I’m eating healthy!” By planning for moments like these you will be better equipped to just eat one, or handle yourself to not eat regrettably. This means you need to learn to be OK with being “not OK.”No one is perfect. You are human. You are normal. You are not a weirdo. You are not alone. Make a plan, and no matter how ridiculous you think it is, stick to it.
Step 2 – Anticipate obstacles
This goes along with step one, but has a few key differences. Instead of planning to have one cookie to let grandma know you love her and that she’s a heck of a cook, in this phase you need to make sure you don’t fall victim to the same traps over and over again. Do you skimp too much on dinner then lose it at the dessert table? Do you eat a dozen hors d’oeuvres before the real meal even starts? Crack a beer early in the day in anticipation for football? Anticipate these obstacles and set up an alternative course of action.
Step 3 – Tighten up home court
Starting NOW you need to tighten up your healthy habits. It’s much easier to maintain a good habit than it is to create a new one. So take a look at what you do well and lock down those healthy habits ASAP. So continue on with your workout routine, and start looking into delicious and healthy travel/holiday meals.
Step 4 – Adapt and adjust
During the holidays, and throughout your fitness journey, you will experience successes and setbacks. This is called learning, and it’s the only way to make long-term progress. So if somethings not working, experiment with your exercise and nutrition to figure out why. It’s not always about the “eat less and move more” formula. In fact, it is certainly possible to gain weight in a calorie deficit! Your strategies will need to continuously adapt, but the lessons you learn will stay with you. So plan ahead, stay motivate, an keep your chin up to get the most joy and the most health out of this, an every, holiday season.

Dealing With Reality

Reflect, learn, and plan for the future.

Reality can be cruel. You won’t always get what you want or see the results you were hoping for. However, burying your head in the sand or throwing a tantrum won’t do anything other than make you look foolish. And many of us have delusional thoughts of what is right and wrong for our body or have idealized the perfect picture of health in our mind’s eye. We unfairly judge others, and ourselves, for eating processed foods, not exercising, or for imperfect practices at the gym. But, how we think and act should not be a pursuit of perfection; rather, it should be in pursuit of doing the best thing for our future selves.
 
Get Your Head Out Of Your…
Getting off our high horses and doing the right thing will benefit not only ourselves but those around us. Your diet and exercise program is not the best there is. How do I know this? Because you’re not a professional athlete being studied by top scientists with customized diet and exercise regimens designed by leading academics. You’re a human, who has decided to go with a program that works for you, even though it may not be the best. So before you go judging others for not eating organic, realize that they may not have the same values as you do. And before you get too down on yourself for falling off the wagon, realize that your fad diet probably isn’t as great as it’s cracked up to be in the first place.
Inline image 1
 
 
No One Is Immune
Even fitness pros can fall into the trap of “all or nothing” thinking. Not all people are looking to lose weight, improve performance, have a beach body, or play professional sports. But I know trainers who think like this. Heck, I used to train people as if they were preparing for a physique contest against Arnold himself! But being healthy has nothing to do with those sorts of goals. And what do most people look for when starting a diet and exercise program? I mean, at the end of the day, what are you really looking to get out of all those hours at the gym?  I bet the following benefits of exercise is/are more appealing than looking good in tight jeans:
    • Decreased blood pressure and risk of developing coronary heart disease (CHD), stroke, type 2 diabetes, and some forms of cancer (e.g., colon and breast cancers). (1)
  • The preservation of bone mass and reduced risk of falling (particularly in older adults). (2)
    • Prevention of and improved mood in people with mild to moderate depression while also potentially playing a supporting role in treating severe depression. Not only has research found that exercise’s effects last longer than those of antidepressants, but in regard to anxiety, research has shown that physical exercise reduces anxiety in humans by causing remodeling to take place in the brains of people who work out. This evidence suggests that active people might be less susceptible to certain undesirable aspects of stress and anxiety than sedentary people. (3)
  • Improved sleep patterns, which can help you become more alert in the daytime and also help promote more sleepiness at night. (4)
  • Enhanced feelings of “energy,” well-being, and quality of life. (5,6,7)
  • The stimulation of brain growth through the production and preservation of new brain cells and neurons, which enhances learning and memory, and is associated with a lower risk of cognitive decline and developing Alzheimer’s disease and dementia. (8,9,10)
  • The delay of all-cause mortality. (1)
 
Some trainers, both celebrity and local, can also falsely think that their way of doing this is the best. Because they know from experience that their method works! However, in reality, every trainer wants their method to work in the first place. This creates as massive confirmation bias (basically seeing what you want to see), and a failure to recognize failure. Because of all the conflicting anecdotal evidence based claims in the training, rehabilitation and nutrition arena clearly demonstrate the fallibility of humans to accurately judge the evidence of our own experiences when it comes to things like health interventions. Sometimes people will get better in spite of what a trainer or health professional is doing for them. There really is no “one true way” or “exercise everyone should be doing” because (prepared to be shocked) everyone is different. 
 
Take Away Lessons
Don’t get down on yourself for missing a day or two, or even a week. Exercise comes with many valuable lessons and creates and environment where you can be the master of your destiny (when you pay close attention). Through exercise, we learn that there’s a direct, unmistakable causal relationship between hard work and reward. By going to the gym regularly, you attract people who are into the same stuff and having like-minded friends is powerful. These connections can open doors, keep you motivated, and improve your health all around. Lifting weights will teach you that nothing worth having comes easy, you must be adaptable, and it’s good to appreciate failure.
 
You may have gotten what you wanted last week, or maybe things didn’t go as planned. Don’t bask in the glow of success for too long, or wallow in self-pity for not getting what you wanted. Reflect, learn, and plan for the future. Make yourself great again by doing what needs to get done and being a positive supporting person for those around you. 
References
1. US Department of Health and Human Services. Physical Activity Guidelines Advisory Committee Report, 2008 [Internet]. Washington (DC): ODPHP Publication No. U0049. 2008 [cited 2010 Sep 24]. 683 p.
2. Nelson ME, Rejeski WJ, Blair SN, et al. Physical activity and public health in older adults: recommendation from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc. 2007;39(8):1435-45.
3. Schoenfeld TJ, Rada P, et al. Physical exercise prevents stress-induced activation of granule neurons and enhances local inhibitory mechanisms in the dentate gyrus. J Neurosci. 2013 May 1;33(18):7770-7.
4. Driver HS, Taylor SR. Exercise and sleep. Sleep Med Rev. 2000 Aug;4(4):387-402.
5. Puetz TW. Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Med. 2006;36(9):767-80.
6. Yau MK. Tai chi exercise and the improvement of health and well-being in older adults. Med Sport Sci. 2008;52:155-65.
7. Conn VS, Hafdahl AR, Brown LM. Meta-analysis of quality-of-life outcomes from physical activity interventions. Nurs Res. 2009;58(3):175-83.
8. van Praag H, et al. Running enhances neurogenesis, learning, and long-term potentiation in mice. Proc Natl Acad Sci U S A. 1999 Nov 9;96(23):13427-31.
9. Laurin D, et al. Physical activity and risk of cognitive impairment and dementia in elderly persons. Arch Neurol. 2001 Mar;58(3):498-504.
10. Robert P. Friedland, et al. Patients with Alzheimer’s disease have reduced activities in midlife compared with healthy control-group members. Proceeding of the National Academy of Sciences of USA. Vol. 98 no. 6: 3440–3445

Will Power

Think about your understanding of willpower. How do you define it? How do you think it works?

Today’s post discusses will power. I know that I will be using many of these tips myself from now on. Here are a few key insights:
Think about your understanding of willpower. How do you define it? How do you think it works? Consider how your definition of willpower affects your actions.
Try giving yourself a prompt to encourage a different view of willpower and motivation. For instance “Sometimes, working on a strenuous mental task makes me feel energized for further challenging activities”, or put your own spin on it “Following through on my new habits makes me feel like a ROCKSTAR who’s capable of anything”.
Consider how a different view of willpower might help you with challenges like:
 – Nutrition consistency
 – Sticking to a workout routine
 – Preparing meals ahead of time
The next time you feel like you’ve exhausted your willpower, ask yourself: How can I re-frame what willpower means for me? What successes have I already achieved? How can I draw energy from those successes?