Month: July 2015

Categories
Wellbeing

11 Lessons on Living Mindfully Like Warren Buffett

Warren Buffet is known as the “Oracle of Omaha” for his expertise in business and investing. Buffet, the chairman and CEO of Berkshire Hathaway, is now a self-made billionaire thanks to the choices he’s made over the years. When a self-made billionaire give you advice, you better take it!

1. Focus On You

Buffet has said, “investing in yourself is the best thing you can do.” An investment in yourself is an investment of which you have total control. You need to trust yourself and know where your talents lie. Once you know that, double down and do everything you can to improve those talents. Even if it doesn’t seem like it at the time, it will pay off down the road. 

2. Breaking Bad…Habits

Recognizing bad habits or weaknesses in you is tough for everyone. However, it’s even tougher to recognize a bad habit and make a change. The younger you recognize destructive behavior, the better. Buffet said it’s one of main things that hold people back. But you can decide to make a change before it becomes ingrained. Buffett told the students at University of Florida: “You can get rid of it a lot easier at your age than at my age, because most behaviors are habitual. The chains of habit are too light to be felt until they are too heavy to be broken.”

3. Strengths and Weaknesses

The previous entries add up to this: Know your strengths and weaknesses. Not everyone is Superman. Be realistic and know your limits. It’s to your advantage to not to get in over your head. In 2001, Buffet told Georgia State University students, “You don’t have to be an expert on everything, but knowing where the perimeter of that circle of what you know and what you don’t know is, and staying inside of it is all important.”

4. Think About The Risks You’re Taking

There’s nothing wrong with taking a risk every once and while, but think about why you’re doing it. Buffet said he’s seen many individuals fall prey to greed and take risks for something they didn’t need, or even really want. Essentially, never risk something you need to get something you don’t need. 

5. Love What You Do

Buffet’s advice is to try to find a job that lets you do something you would do if you didn’t have to worry about money. You’ll be ready to learn and excited to work each day. It’s hard to put a price on that sort of thing. “I get to work in a job that I love, but I have always worked at a job that I loved.” Buffett said. “I loved it just as much when I thought it was a big deal to make $1,000.”

6. The Golden Rule

This is pretty simple; treat others how you would like to be treated. Or as Buffet put it, “It’s so simple that it’s almost too obvious to notice. Look around at the people you like. Isn’t it a logical assumption that if you like traits in other people, then other people would like you if you developed those same traits?”

7. Think of Time As a Resource

Now, you’re probably not a billionaire like Buffet, but your time is still valuable. You only get 24 hours in each day, so use them wisely. Don’t fill up your day with appointments and functions that provide no value or educational opportunities to you. 

8. Find Those You Admire

Mentorship is an important aspect of any job or education. Buffet has been very open about the importance of his mentor Benjamin Graham, his professor at Columbia University, to his education and investment career. Graham helped Buffet build an investment philosophy responsible for his empire. Of his mentor, Buffet said, “He was a generous man.”

9. Fear Factor

It’s important to face your fears. If you don’t, you’ll only regret the opportunities you missed because you were afraid. Buffet himself was very afraid of public speaking. However, at some point in his career, he realized he would be required to do it. He decided to take the Dale Carnegie public speaking course. Now, because of his proactive approach, he’s one of the most highly regarded public speakers in the country. 

10. Recognize Opportunity

While addressing students at Georgia State, Buffet said, “We don’t do very many things, but when we get the chance to do something that’s right and big, we’ve got to do it. And even to do it in a small scale is just as big a mistake almost as not doing it at all.” He continued, “You’ve really got to grab them when they come, because you’re not going to get 500 great opportunities.”

11. Body and Mind

Last but not least, make sure you’re taking care of your body and mind. It sounds simple, but it’s something a lot of people ignore. Buffet illustrated the importance with a hypothetical situation. He said to imagine a genie came to you at the age of 16 and said you can have your dream car, any car you want. However, the catch is, it’s the only car you’ll own for your entire life. Buffet said if that were the case, he would read the manual over and over, garage it whenever he could and fix any scratch, dent or problem immediately. Buffet said, “That’s exactly the position you are in concerning your mind and body. You only get one mind and one body. And it’s got to last a lifetime. Now, it’s very easy to let them ride for many years. But if you don’t take care of that mind and that body, they’ll be a wreck 40 years later, just like the car would be.”

Now that Warren Buffet has set you straight, go seize the day!

Categories
Wellbeing

Run Your Way To A Better Sex Life

And now for a topic you don’t see very often on the pages of running magazines or in the posts of your preferred online running forums:
Running and sex.
If you haven’t heard by now, numerous studies have proven time and time again that regular exercise can have positive effects on sex drive for both men and women. Obviously, running is no exception. But how will a regular training schedule improve performance both on your next race and between the sheets? Let’s check it out:

Self-Esteem

I’m listing this one first, because in my humble opinion, it is the most important. The saying “you must love yourself before you can love others” rings true in this case. Admit it: it’s hard to enjoy sex when you aren’t comfortable or confident in your own body.
But the good news is that regular exercise, like running, has been proven over and over to have a positive effect on self esteem and an improved perception of body image. How many times have you started a run in a bad mood, then at the end of the run felt like you could conquer the world? I know I’m not the only one who feels that way.
Running makes you feel good about yourself.  Feeling good about yourself can result in a more relaxed, more enjoyable sexual experiences.  And let’s face it, the more enjoyable sexual experiences you have, the more likely you are to want MORE of those in the future. Increased sex drive for the win!

Increased Endurance

There’s no denying that sex is (or at least can be) a vigorous, physical activity. And like any vigorous, physical activity, it’s not nearly as easy…nor fun…if you aren’t in shape. The more you run, the greater your cardiovascular capacity and muscular strength become, and the longer you are able to endure vigorous, physical, activity before fatiguing.
I’ll let you use your imagination as to how this may carry over into bedroom activities.
Bonus: the increased endurance also results in an increased blood flow to all parts of your body…including the genitals. And that increased blood flow can cause an overall feeling of increased arousal for both men and women.

Testosterone, Endorphins, and Adrenaline

Regular exercise promotes the release of testosterone in both men and women. Increased testosterone in women, leads to the desire for more frequent sex, heightened sexual arousal, elevated moods (see “self esteem” above), greater muscle and bone density (see “increased endurance”) and higher energy levels . For men, increased testosterone levels can result in more frequent erections, increased sexual urges, and greater muscle and bone density.
For both men and women, increased testosterone levels reduce depression and chronic fatigue, which can both be mood killers in the bedroom.
Now, we’ve all heard of the “Runners High”; after prolonged exercise, our body releases the chemicals endorphins and adrenaline, which leave us feeling happy and on top of the world. But did you know the runner’s high isn’t the only positive outcome of endorphins and adrenaline? The release of endorphins has been shown to increase sexual arousal or even orgasm, as well as reduce stress levels.
In short, happy people have more sex, and people who have more sex are happier…and healthier.

But, as with anything good in life, too much can be a bad thing.

Over exercising and over training can not only cause a fatigue and injury, both of which can negatively affect your sex life, but the body may respond to overtraining by limiting production of the hormones related to sex.
So, as always, moderation is key. Respect your body with a balance of regular exercise, healthy eating, and adequate sleep and recovery, to ensure you’ll be showing up with your “A game” to your next run and your next romp in the sack.

Categories
Wellbeing

The Importance of Having Body-Image Girl Crushes

It seems everybody is trying to put women into boxes again, especially athletes, with a resurgence of female sports hitting the airwaves and press this summer in the aftermath of the World Cup and Wimbledon.

The New York Times ran a piece this month about women’s tennis players, and how they can balance their strength with femininity. When victor Serena Williams wore a ballet-pink ball gown to the Wimbledon Champions dinner, people expressed shock that she’d depart from her usually-dominant persona.

And that’s not all. The Guardian quoted the head of coordination for women’s soccer in Brazil, where he indicates there’s been a resurgence in the game because ladies are concerned with getting prettier for games, putting on make-up, doing their hair and wearing shorter shorts. In fact, the FIFA president seemed to echo this sentiment when he insinuated the girls’ shorts simply weren’t tight enough — they might be better volleyball tight. Because that’s a more “female aesthetic.” Apparently.

Of course, we also know actresses and models have long been scrutinized for their weight. Academy Award winner Jennifer Lawrence was told back in her teenage years that if she didn’t lose weight, she’d lose roles. Models like Ashley Graham, Robyn Lawley, Lara Stone and Kate Upton have all fought back against haters, who’ve labeled them fat, plus-size and/or un-bookable.

Confession: I pick apart my own body sometimes. I mean, I look at it in the mirror everyday, as I’m sure you do yours. I don’t like my broad shoulders very much; whether it’s an illusion or not, I feel like anything other than a halter cut or a t-shirt doesn’t sit right. I’d love to have more an hourglass figure, or more of a straight shape — it’s like my body falls somewhere in between, which feels weirdly impossible, yet apparently possible. And like 90 percent of the female population, I’d also kill to have flatter abs. (I mean, come on.)

But I also have a healthy realization that we all have different body hang-ups, we all have different body types, and some self-criticism is normal. Keeping that inner-voice of doubt in check, and the outer-voices that seek to reinforce it, is what’s key.

And ultimately, I take offense to people, especially men or the media, insinuating that feminine beauty comes in one size, one shape and one package — which includes short-shorts and glitter hair accessories on athletes, and a size 0 on actresses. Haven’t we come farther than that as a society yet?

If only the media could see that when they comment negatively or back-handedly on a female body type, they’re essentially critiquing a million other women and girls, too. That’s toxic.

From a personal perspective, I get it. It’s impossible to look at celebrities, athletes and other high-profile women and not make comparisons from your body to theirs on some levels. What I’d challenge you to do is to look a layer beyond the surface judgment. Every time the media shouts out a new celebrity name to comment on her body, look for something that rocks about her figure — and emulate the women with positive body images that you grow to love, and who have frames and styles similar to yours.

My current body-image girl crushes? Serena Williams for defying stereotypes. Kate Upton for embracing her curves. Jane the Virgin actress Gina Rodriguez for celebrating differences and natural beauty. Margot Robbie for admitting she doesn’t have the dieting skills of a saint (and eating the damn cheeseburger). J.Law for her confidence, and Sophia Bush for her candor.

Why I love them all? For a couple reasons. First, they have body types more similar to my own than the average celebrity prototype, and I often look to them to 1) remember that my figure is healthy and beautiful, just the way it is; and 2) get inspiration on how to dress my frame. (They have stylists, so why not?)

And finally, I love these ladies because they all express one thing: it’s best to find happiness, not obsess over fitting the media’s cookie-cutter box of what’s beautiful.

“I’m not going to starve just to be thin. I want to enjoy life, and I can’t do that if I’m not eating and miserable,” Kate Upton once uttered.

“The world has this idea that if you don’t look like an airbrushed perfect model… you have to see past it. You look how you look, you have to be comfortable,” Jennifer Lawrence has said.

“Do not tell me that I am not pretty enough, skinny enough, tall enough, this enough to be on the cover of anything or to accomplish the lead in a show or to be anybody I want to be — because those are limitations we’ve created,” Gina Rodriguez once said.

Don’t limit yourself to silly ideas of what’s in style, who’s pretty and what bodies are acceptable — whether you’re an athlete or an actress, a writer or absolutely anyone else. Find beauty everywhere instead.

Categories
Wellbeing

4 Ways Your Exercise Routine Is Actually Bad For You

Have you seen the motivational post floating around on social media that says, “Obsessed is a word the lazy use to describe the dedicated”? I admit many people give me the “obsessed” label too.

As a fitness professional, people may be under the impression that I live to workout. Ironically, people who really know me are very aware I’m not even really fond of exercise. I’m only fond of the results. I am not obsessed. Like the infamous quote, I’m simply dedicated to healthy living.

Dedication takes work and work is something people like to question. People don’t like to work. They really don’t even like seeing other people work because it reminds them of what they could be doing. This tends to make people feel guilty so they begin to “Dr. Phil” their fit friend in hopes of discovering that their friend is the one with the real problem. People often would rather put a label on someone else than accept that we are the ones who need to change.

We live in a society where people like labels. We like to know there is a logical explanation for why we are different (i.e., lazy and out of shape) or why someone else is an overachiever (i.e., disciplined and dedicated). Ironically, we are almost relieved when a doctor gives us a diagnosis like ADD or some other mental or physical condition. Why? Because now we have an excuse to fail.

Since the fit lifestyle is more than what you do in a gym, it tends to get a lot of bad press because of how it encompasses your whole life. If you spend an hour in the gym everyday, you are going to be more protective over how you live the other 23 hours a day. Fitness is an investment.

This is a very foreign concept to people who haven’t “crossed over” to the fit side yet. As a result, people look at you like an alien and wonder if you are some kind of fitness fanatic who’s obsessed either with fitness or your body–or worse, that you are an exercise addict.

While exercise addiction is very real, many people do struggle with maintaining a healthy balance. Most people who seem a bit obsessed are probably not as obsessed or addicted to fitness you’d think, but they may have life out of balance a bit. This is common in the beginning stages of fitness when all the excitement and learning begins. However, it is good to check your healthy lifestyle and make sure it is not doing you more harm than good.

Here are a few warning signs your fitness routine may actually be bad for you.

Strong In The Gym, Weak In The Kitchen

HealthyWay
Shutterstock

Think of the workaholic: Some people are literally slaves to work, but it’s usually not because they love working so much. It’s because they are slaves to their debt. So, they get as much overtime as they can, take odd jobs and work like crazy, simply to balance out all their overspending.

I’ve learned most people aren’t afraid of work. They are afraid of missing out during their playtime. They don’t want to part with the luxuries in life–the cars, clothes, dining out, going out on the town, etc. So they work hard to maintain those things, even if those things (or the work required to keep those things) are killing them.

In many ways, we do the same thing in the gym. We work way harder than we need to in the gym because we aren’t willing to give up our rich taste.

If this sounds familiar, maybe you need to stop eating like a pig so you don’t have to work like a dog. Yes, it’s harsh, but it’s honest. It’s not healthy to rely on exercise to keep getting you out of trouble because of your lack of discipline in the kitchen. It’s time you truly address the real problem: eating. It’s time to cut back, because what you are missing out on now is much more valuable than your favorite food.

Controlled Weight, Out Of Control Life

HealthyWay
Shutterstock

Another common issue that can turn a healthy fitness routine into an unhealthy obsession is when your workouts are the only thing going well in your life. I have been guilty of this myself in the past. When I was young and single, I hated my job, I had no boyfriend, and I was in debt up to my eyeballs. Essentially, my life was completely out of control. The only thing I could control was my waistline.

I dove into fitness because it made me feel successful at a time in my life when I was failing in every other way.  While it is great to build your confidence and have something you succeed in, it is unhealthy to run from all your problems.

Exercise became my drink of choice and the gym was my bar. I wasn’t putting the energy I needed to put in to improve my circumstances. I was getting on the treadmill and literally running from my problems. Unfortunately, my bank account didn’t care that I was improving my body.

If you find yourself looking forward to going to the gym more than you do going home, maybe your home life needs the real workout. Though you shouldn’t neglect your health, your fitness shouldn’t come before fixing relationships or other important life issues.

All Or Nothing

HealthyWay
Shutterstock

Some people have great intentions when they start a workout program, but their “all or nothing” personality type can get them in trouble. This type of person (and I’m not ashamed to say I’m one of them) can go from completely out of shape to super fit fast, but at what expense?

This is something I really have to keep an eye on. I can easily get so focused on whatever project I’m working on (even my own body) that other things can quickly fall out of balance.

If you find you are putting your workouts above important obligations or relationships, this may be a sign your life is getting out of whack.

If balance is in question, your life will not magically balance itself back out again. Balance takes work. You must sit down, analyze your lifestyle, and re-prioritize. A life out of balance is simply a life with priorities out of order. Write down all your priorities and put them back into the proper order on paper. Then, work daily to keep them in that order.

Selfish Or Plain Addicted?

HealthyWay
Shutterstock

Whether you are battling selfishness or addiction, they both can be equally damaging. And whether your addiction is to food (fueling your addiction to exercise) or you are truly addicted to exercise itself, the result can still be the same: too much time in a pool of sweat.

After doing some research, I found a checklist on Active.com for possible symptoms of exercise addiction. Check yourself by answering these questions honestly below.

1. Have you missed important social obligations and family events in order to exercise?

2. Have you given up other interests or friends to make more time to work out?

3. Does missing a workout make you irritable and depressed?

4. Do you only feel content when you exercise?

5. Do you like exercise better than sex, good food, or a movie?

6. Do you work out even if you are sick, injured, or exhausted?

7. In addition to your regular schedule, do you exercise more if you find extra time?

8. Have family and friends complained, saying you are too involved in exercise?

9. Do you have a history (or a family history) of anxiety or depression?

Although some of these feelings are natural, and even healthy, there’s a problem if you answered “yes” to most of these questions. Even though feeling good because of exercise is a good thing, feeling good at the expense of harming relationships or your body is very harmful. (Read Know the signs of unhealthy exercise addiction to learn more.)

Whether your life is just a little out of balance, you are in a selfish stage in your life, or you are actually addicted to exercise, change is necessary. If you can be honest with yourself, you’ll prevent unhealthy fitness obsession and take your fitness to a whole new healthy level.

Categories
Sweat

Motivate Yourself with a Personal Weight Loss Mantra

Self-motivation is one of the keys to successful weight loss. But how do you keep yourself motivated when faced with food temptations or a lack of desire to eat right and exercise?

Develop a personal weight loss mantra.

I have always been interested in marketing and advertising slogans that large corporate brands use–like Nike’s “Just Do It” or Burger King’s “Have It Your Way.”

When you hear those slogans you instantly know what those brands stand for and what message they are trying to convey. A personal weight loss mantra can do the same for you.

A mantra is a phrase that is repeated to give you focus. A weight loss mantra motivates you to keep working on your weight loss effort no matter how hard it seems. I developed my weight loss mantra during my final weight loss. After mulling over different ideas, I came up with a simple three-word phrase.

Never go back.

Even after I completed my weight loss, my mantra is still present with me. Choices I make each day are filtered through it. It motivated me then to move forward losing weight, and it motivates me now to maintain a healthy weight.

Developing and using a weight loss mantra has several benefits.

1) It’s Personal

Having your own mantra is a personal motivator. Whether you borrow mine or develop your own, it becomes a phrase you can repeat to yourself when you are feeling unmotivated or tempted.

2) It’s Positive

Most people I talk to do not find losing weight to be a positive experience. A mantra is positive reinforcement because it moves you in the right direction and takes your mind off the difficulty of making the right food choices or exercising when you don’t want to.

3) It’s Persuasive

A mantra should be persuasive. My mantra reminded me of where I had come from and persuaded me to continue reaching forward.

Use your mantra when faced with challenges. For example, if you find yourself lying in bed debating whether to get up and exercise, repeat your mantra to yourself. Then get out of bed.

When you see a sweets table at a meeting or wedding, say your mantra in your head. Then walk away from the table, confident that good choices now will pay off later.

Here are some tips for developing your own mantra:

·      Keep it short.

·      Make it simple.

·      Use a phrase that works for weight loss and maintenance.

·      Write it down.

·      Try it out for a day or two.

·      Change it if you decide you don’t like it.

I’ve put together 20 sample mantras. Take one as your own, tweak it to suit your needs, or use one as a springboard for a completely different mantra.

1. Always make the effort.

2. Don’t give up on yourself.

3. Always finish what you start.

4. Make your dreams a reality.

5. Make my children and my spouse proud.

6. Be brave. Take risks.

7. Don’t give up at the end, go harder.

8. Don’t EVER give up.

9. Strength, Focus, Discipline.

10. I am going after what I want.

11. I am important.

12. Excellence in all things.

13. I love myself enough to stay strong.

14. Tomorrow is too late.

15. Take action today.

16. Creating a new me one day at a time.

17. Keep on fighting.

18. Can’t is not in my vocabulary.

19. I’m doing this for me.

20. I can do more than I think I can.

My mantra, “Never go back,” motivates me to stay at a healthy weight, gives me the boost I need to get off the couch and exercise, and reminds me of where I came from.

Find your personal weight loss mantra, and use it as a daily inspiration. Write it down, embrace its meaning, and stay motivated to lose weight and keep it off.

Categories
Sweat

10 Reasons to Run With the Pack

Running is inherently an individual sport.

OK, sure, if you are on a high school or college cross country or track and field team, I suppose you can consider running a “team” sport. But for the rest of us non student, recreational runners, it’s just us, our sneakers, and the pavement. (Or the trail, or the treadmill…but you get the idea.)

There’s no denying that one of the great things about running is the fact that you don’t need anyone else to participate in the sport. In fact, I’d be lying if I didn’t admit that one of the huge appeals to me as a runner is the opportunity running gives me to have alone, quiet, “me” time.

Time to reflect on my day, brainstorm posts like this very one you are reading, and solve the

problems of the world…or at least the ones in my own little world.

But one of the other really great things about running is the community. Runners are some of the most amazing, caring, encouraging people on this planet. And while there is nothing wrong with solo running, I’m going to boldly say that if you haven’t joined in on a group run, you are missing out. Here are ten reasons why:

10) Accountability. It’s hard to hit that snooze button when you know someone is waiting for you. It’s so much harder to sleep in when you know an entire group is waiting for you, and will likely give you a hard time the next time they see you if you skip this run.

9) Learning about the latest running gear/nutrition/races on the market. Let’s face it, this type of stuff doesn’t typically make the front page of the news, so it’s great to have some insider sources.

8) Having someone by your side to distract you from the endless, boring, long run miles. But even better…having someone by your side to share the amazing “it feels like we’re flying” miles.

7) Learning tips and tools of the trade from experienced runners, like how to properly perform a “Farmer’s Blow”.

6) Being entertained by the “old timers” who always have outrageous tales to tell, like the one time a local runner ran a whole mile off course, got chased by a raccoon, drank half a beer, and still ended up winning the race (this may or may not be a true story).

5) Broaden your friendship horizons. I’ve been on group runs with people from completely opposite backgrounds who voraciously debated opposing sides of hot topics, typically political or religious issues, as the miles ticked by. Chances are these people wouldn’t have normally given each other the time of day, yet through running, they have become close friends.

4) Become a faster runner. Hanging onto a pack of runners who are slightly stronger and faster than you can force you to step out of your comfort zone, push that lactic threshold, and train harder. But on the other hand…

3) Other runners can keep you in check. Does your workout call for a long, SLOW run at a specific distance? Staying back with a slower group will prevent you from pushing the pace. Be sure to tell the most sensible one in the group what your prescribed workout is, and they’ll remind you not to try and be a hero and run further than you should.

2) Free “life” advice. On group runs I have heard everything from how to deal with a teething infant, to suggestions on the best Chinese food take out restaurant in town, and absolutely everything in between.

But the number one, hands down, reason for joining a running group?

1) Finding other people who understand your type of “crazy”, like going to bed early on a Friday night just to wake up at 5:00 am and run 20 miles through a snowstorm the next Saturday morning. For fun.

So if you haven’t given your local group run a try, go. Join them. You don’t have to give up the solo life of a runner just yet, but the camaraderie, laughter, and valuable training (and life) tips you will take away from a group run will only enhance your running experience.

Categories
Sweat

The World Is Your Gym: Exercise In The Great Outdoors

Let’s face it. Getting in shape usually requires plenty of hard work, dedication, and a considerable amount of time in the gym. But sometimes it’s good to shake up the routine a bit to help keep things fresh and new. Mixing in some other activities, especially ones that help get you outside, can provide a nice change of pace without compromising your workout schedule in any way. In fact, there are a number of great outdoor sports that will not only compliment your existing workout but possibly enhance it as well.
If you’re looking to move at least part of your exercise routine to the outdoors, here are the very best activities that can help you achieve your fitness goals while providing a healthy dose of fresh air and sunshine too.

Hiking

While hiking may seem like a simple walk in the woods, it can actually lead to a fairly intense workout if you want it to be. Hiking trails can range from completely flat, to incredibly steep and hilly, with the terrain obviously having a direct impact on the intensity level of the trek. Steep hills, both up and down, will work the leg muscles as well as the cardiovascular system. Flat trails won’t offer the same level of difficulty of course, but if done at a faster pace, they can still provide a good workout.
Want to add an extra challenge to your hike? Try wearing a full backpack while walking the trail.

Mountain Biking

There are few outdoor sports that provide more heart-pounding action than mountain biking. Not only will riding a trail test your legs and lungs, but the fast-paced action will induce more than a few adrenaline rushes too. That makes for a great cardio workout of course, but mountain biking can also be of tremendous benefit to both the lower and upper body as well.
Riding up and down hills is the best way to improve fitness, of course, but rolling along on a flat trail at a high rate of speed will still provide a solid workout too. It is all about keeping your cadence up, which can lead to burning calories at a surprisingly high rate.

Stand-Up Paddleboarding

In order to stay on your feet, SUP requires participants to maintain their balance at all times. This not only provides a good workout for the leg muscles but the core (chest and abs) as well. Additionally, since the sport involves paddling across flat water or down a river, the arms and shoulders get plenty of attention too.

Trail Running

Nothing changes up a stale running routine quite like moving off the treadmill and onto a trail. Trail running requires strength, agility, and balance, as the uneven terrain is much more difficult to run on than anything you’ll find in the gym, or even out on the road.
Regular trail runs can result in stronger legs and joints, not to mention improved cardio efficiency. And since you’ll be working harder on a trail run, you’ll burn far more calories too.

Rock Climbing

For one of the best all-body workouts available, give rock climbing a try. Most non-climbers are under the false impression that rock climbing is all about upper-body strength, but honestly, the legs and core are just as important to achieving success.
Rock climbing can help promote lean muscle mass, while also toning the arms, chest, shoulders, legs, and back. It also happens to be a great way to burn calories and work the cardiovascular system as well.
While obviously not for everyone, and not an activity you should do solo, rock climbing really is one of the best all-around workouts to add to your fitness routine.
It can’t be stressed enough just how important it is to change up your exercise routine from time to time. These outdoor activities will not only help you do that but also add in a healthy dose of fun in the process. By just moving your workout from inside the stuffy gym to the fresh air of the outdoors you are bound to see positive benefits as well. Consider that the next time you are having a hard time getting motivated. Then give yourself a free pass to go hit your favorite local trail instead.

Categories
Nosh

How Much Protein do Runners REALLY Need?

If I had a dollar for every gym member or client that has asked me if they need to be drinking a protein shake, well, I’d be able to buy nearly a lifetime’s supply of protein powder.

I’m only slightly exaggerating.

In the fitness industry it seems that people are pretty obsessed with protein consumption. Open any fitness or athletic magazine and you will see countless advertisements for various protein supplements, each one touting a higher and better protein content than it’s competitors…and likely being consumed by a bronzed, ripped athlete with impressive six pack abs.

Protein powders. Protein bars. Protein cookies. Protein pancakes. Even protein water…the protein products are seemingly endless.

So it’s no wonder the average Joe in the fitness world seems to believe the misconception that more protein is better. After all, how else are we going to look like that bikini model, body builder, or super fit elite triathlete if we don’t slug down copious amounts of protein immediately following our workouts?

News flash: not only is protein deficiency incredibly rare in adults in our society, but according to the Centers for Disease Control, Americans as a whole tend to consume too much protein. But there is a valid reason why athletes should concern themselves, at least somewhat, with protein intake.

Let’s break it down:

Protein is essential nutrient found in animal products, nuts, and beans. Protein is comprised of amino acids; amino acids are essentially the building blocks of our body. Because our bodies are made from these amino acids, it only makes sense that we need protein to help our bodies grow and repair.

Now, when we do something physically taxing on our muscles, such as strength training or a good, hard run, the microscopic fibers that make up our muscles actually tear. In theory, we then rest allowing our body to rebuild those fibers, and voila, we have muscular growth. But what do we need to assist in that repair and contribute to new cells and rebuilding old cells?

Amino acids. Which come from…

Protein.

That is an incredibly simplified version of what actually goes on inside of our bodies, but now you get the general idea of why protein consumption is essential for everyone, but even more so for active people and athletes.

So, let’s get to the point, the whole reason you clicked on this link in the first place, shall we?

How much protein do YOU, a runner, need?

Of course, the exact answer is going to vary from person to person, but for the sake of this article we can give some general suggestions.

According to the American College of Sports Medicine and the Academy of Dietetics and Nutrition, the average adult requires approximately 0.8 grams of protein per kilogram of body weight. That’s kilogram, not pound, a common oversight. (To convert to kilograms, take your current weight in pounds, and divide it by 2.2.)

An endurance athlete, however, needs approximately 1.2-1.4 grams of protein per kg of body weight. The added protein will help with the extra repair needed after all of the stress we put our bodies through training. Again, these numbers can vary based upon training volume and other activities, but they serve as a good rule of thumb. (For comparison purposes, strength and power athletes need anywhere from 1.2-1.7 grams of protein per kilogram of body weight.)

So what does this look like, in real world, non scientific speak?

Simple: a 150 lb non athletic female requires about 54.5 grams of protein a day. A 150 lb female who also happens to be a regular runner requires anywhere from 81.8- 95.5 grams of protein per day. The difference between non athletic and athletic is around 34 grams of protein…or the equivalent of about 4 ounces of grilled chicken (about half a chicken breast.)

As you can see, that’s really not a huge difference.

So, don’t fall victim to all of the hype and advertising that says you NEED tons of protein in order to be a good athlete. Eat well rounded meals, be aware of your protein intake, but save your money on those bulking supplements, and spend them on a new pair of sneakers instead.

Categories
Wellbeing

Manorexia: Understanding The Masculine Side of Body Image Distortion

Close your eyes for a second and imagine someone with an eating disorder.
If the person you envisioned was female, you’re not alone. In fact, most of us believe that women and girls are the only ones affected by eating disorders. But the facts tell a very different story. In the U.S., at least a third of the 30 million people suffering from eating disorders are boys or men, according to the National Eating Disorders Association (NEDA). That’s 10 million people, most of whom won’t ever get the help they desperately need because they have a Y chromosome. And that, my friends, is a real—and sometimes quite deadly—tragedy.
So why do we ignore men and boys with eating disorders? I’ve come up with at least three reasons:

  • Even though a lot of those 10 million boys and young men know they’ve got a problem, they refuse to ask for help because they’re afraid that people will make fun of them. After all, real men don’t have eating problems right? Guys who do acknowledge that they have a problem and ask for help often find that eating disorder treatment programs accept only females.
  • It never occurs to most medical professionals that boys could actually have an eating disorder. So even when the symptoms are staring them in the face, pediatricians and primary care docs too often don’t see them. Mental health professionals_people who really ought to know better—also turn a blind eye to boys. One of the big industry groups, the American Psychiatric Association, has a very informative section on its website devoted to eating disorders. But the first symptom on the list is “menstrual periods cease.” That pretty well eliminates the boys.
  • Since so few professionals seriously consider the possibility that eating disorders might not be purely a female issue, they routinely exclude boys and young men from relevant research. And if they’re left out of research, they’re also left out of clinical trials for drugs and other potential therapies.

How the Media Feeds Eating Disorders

Eating disorders are typically related to body image. People suffering from anorexia, for example, look in the mirror and, no matter how skinny they are, they see an obese person. Generally speaking, girls and women worry more than boys and men do about being overweight, and some of those worries are driven by the media. Many critics put the blame on the undeniable gender-based double standard: dad-bod, for example—a nice way of saying “soft and pudgy”—is perfectly fine for men, but mom-bod includes a tight butt and a six pack. Others point to men’s magazines, movies, and TV, and the idealized images that girls and women feel they have to emulate to be considered attractive.
There’s a lot of truth there. But next time you’re at the grocery store, spend a few minutes flipping through Cosmo, Shape, and other women’s magazines. You’ll find that the images of women are nearly identical: alluring, idealized, and sexy. The enormous pressure girls feel from all sides to look like those perfectly airbrushed actresses and models can make them feel terrible about their own body and sometimes leads to eating disorders.
That’s the bad news.
The worse news is that the media does something equally damaging to boys. Men’s magazines, movies, and TV shows feature guys with impossibly large biceps, too many abs to count, and the kind of physique most of us  could never achieve. Those same idealized (and objectifying) images also show up in girls’ and women’s magazines, where they influence the expectations their readers have for men and boys.
As a result, males who are overweight may feel even more pressure to lose weight—which could contribute to eating disorders. And those whose weight is perfectly fine may develop another type of disorder: “muscle dysmorphia,” also known as “bigorexia.” Bigorexics (who are almost always male) look in the mirror and, no matter how ripped they are, see a 96-pound wimp.
While bigorexia isn’t as deadly as anorexia and other “traditional” eating disorders, it can still lead to a number of very serious problems.
Boys and men who feel pressured to have the perfect body often become anxious and depressed (which can lead to suicide). They diet and work out obsessively and can do permanent joint and muscle damage. Those obsessions can become so consuming that homework, school attendance, and career may suffer, and they may stop spending time with friends and family because they don’t want to interrupt their workout schedule or they feel embarrassed about how skinny they are.
Bigorexics may drain their bank accounts to pay for personal trainers and surgery (if exercise doesn’t produce the desired effects, it’s always possible to get that Mr. Olympia look with pec, bicep, calf, ab, and other implants). And they may load up on “supplements,” including testosterone and steroids, which have been linked to increased blood pressure and heart attack risk, reduced liver and bowel function, dementia, and sudden flashes of anger sometimes called “roid” (as in steroid) rage.
If you suspect that you or someone you know has an eating disorder, including bigorexia, it’s important to find help. Now. If the person is under 18, start with his pediatrician. If he or she laughs it off or refuses to consider an eating disorder, find another doctor. If he’s over 18, set up a visit with the primary care doc or a mental health professional who has experience treating people with eating disorders. You’ll also find a ton of great resources, information, guidance, and support at the NEDA website, http://www.nationaleatingdisorders.org/

Categories
Sweat

Trail Running: Good for ALL Runners

The other day I attended a meeting for a running club that is predominately made up of road runners. One of the main discussions of the evening was surrounding an upcoming race that would be run cross country style; in other words…not on pavement. People were nervous and intimidated. Many referred to a local beginner running trail and asked if this race would be as difficult as that particular (did I mention, beginner?) trail. As an avid trail runner myself, I was surprised at how much trepidation surrounded this very large crowd of runners, all over the thought of simply taking their running off road (we’re not talking super technical, mountain running here).

But in the running world, this is nothing new.

So many road runners find reason to shy away from trail running, because let’s face it: trail running is indeed harder. I won’t sugarcoat that fact or try to deny it; the twists, turns, technical footing, softer terrain, and of course, hills, all demand much more of a runner’s body.

But the greater demand is the exact reason why you SHOULD incorporate trail running into your training routine, at least occasionally.

If I had to sum up all of the benefits of trail running into one sentence, it would simply be this: you’ll get stronger and faster, all while reducing the risk of running related injuries. Do I have your attention now? Are you slightly more interested in trail running, or at least want to hear my side of this trail running argument? Let me explain further.

Trails are typically softer than the road.

This is great for your training for two reasons. One, the softer terrain (typically dirt or sand) offers less impact on your body compared to the constant pounding on pavement, which can help reduce the risk of overuse injuries.

Two, the softer terrain has more give to it, meaning you are going to have to work harder to run on it. This is especially the case when running on soft sand or mud. This benefit is likely the one most road runners grumble at. No one likes to see their pace drastically drop while effort increases. But the added effort translates over to stronger legs, which will result in (hopefully) faster paces on the road.

Variety is key.

A lot of running injuries are caused by muscular weaknesses and imbalances from the same, repetitive, forward motion that is required in road or treadmill running. How many times have you heard of a runner who “stepped the wrong way” off of a curb or into a pothole, resulting in an ankle sprain? Sure, some injuries are unavoidable, but many certainly could be avoided if the body was better prepared for quick changes in movement and direction.

Now, trail terrain is more variable than that of the road. Of course, there are expectations of long, straight, flat, fire road type trails, but for the more part you will likely encounter rocks, roots, divots, and trail that quickly and sharply changes direction. With the frequent terrain changes on a trail, runners are constantly forced to vary their running stride. Long strides, short strides, lateral movement (something you hardly ever see in road running), up hills, down hills, even leaps over a small stream or puddle, a trail runners movement is constantly changing. This varying running pattern forces runners to use different muscle groups, as well as challenge ligaments in the knees and especially in the ankles. And when you challenge muscles, you become stronger, and risk of injury decreases.

Proprioception.

A fancy science term that essentially means having awareness of where your body is, while in movement, in comparison to the environment around it. In order to prevent stepping on or even falling over trail hazards (rocks, roots, etc.), a far greater level of bodily awareness is required than typically needed when running on paved roads. The greater bodily awareness combined with the constant shifting of your body weight to avoid such obstacles while running will help increase your overall balance and stability. Balance and stability are not only essential skills that are needed in day to day life, but are both skills that are lost over time without practice. (Just picture your Grandmother trying to stand on her tippy toes trying to reach a box of cereal on the top shelf at the grocery store. )

Trails are more fun.

Sure, this one is more of a subjective opinion, but I doubt any regular trail runner would disagree with me. While you have to be on alert for things like rocks, roots, and grizzly bears (I’m only sort of kidding about that last one), you can leave behind the fear of traffic and completely zone out. The ever changing terrain and environment can help you avoid the monotony often felt running down the same paved road past the same cookie cutter houses. Avoiding monotony = avoiding mental burnout. Avoiding mental burnout = running more miles. Running more miles = stronger runner.

Plus, I doubt anyone will disagree with me when I say that breath taking forest views and fresh air are FAR more enjoyable than bland, industrial views and inhaling exhaust.

Now, I promise not trying to convert the most die hard road runners into trail lovers; you can keep your pavement, I’ll keep my dirt, and we’ll still be one big happy running family. But I do want to point out the benefits of trail running to any of you who may be intimidated or hesitant to leave the roads behind. For the reasons listed above and more, trail running can help you become a better runner.   I know that access to trails isn’t available to everyone, and we work with what we’ve got.  But…the next time the opportunity strikes, give trail running a try.  You may find it to be a fun, positive training tool you never knew you were missing out on.

Happy trails to you!