Day 40 - "All Natural"

Turns out, Tropicana has a few lawsuits on their hands:

Orange juice maker Tropicana markets its brand as fresh from the grove, but a series of U.S. lawsuits claim the company's juice is so heavily processed it shouldn't be called "natural."

In approximately 20 lawsuits, the first one filed in New Jersey, lawyers claim the company adds chemically engineered "flavour packs" to its juice, making it taste the same year-round. On Thursday, lawyers will come together in Washington to argue before a panel of judges about where the lawsuits should be heard as a group.

I find the most startling part of this article is:

Tropicana declined to comment but said in a statement that it is committed to full compliance with labeling laws and to producing "great-tasting 100 per cent orange juice."

Is this maybe because labeling laws are so lax and that companies do their best to 'cash-in' on slapping catchy buzz-words on their packaging so that they can take advantage of the uneducated consumer? Sounds like it to me...

The Food and Drug Administration, the agency that oversees packaged food labeling in the United States, has no definition of what counts as "natural." As long as a food labeled "natural" doesn't contain added colour, artificial flavour or synthetic substances, the agency doesn't object.

Quote of the day:

"Do a little more each day than you think you possibly can."
-Lowell Thomas

Day 39 - Genetics Count

There are many traits that we inherit from our parents. Our attitudes, moods, opinions, beliefs, looks, etc. can all come from our parents. Some of these factors are genetically-linked, others are not.

As we age, there are certain things that we can change about ourselves, that may be different than the way we thought or acted as a child. An example of this would be our personalities. Oftentimes as a child you develop your personality from your surroundings, which is often derived from your parents/siblings.

One thing that you little control over is your body type and your appearance. I know some of you may be disagreeing with me at this point, but it is time to face the facts and the fact of the matter is that this piece of information is either going to make you feel better or worse about your current situation. I am here to explain to you that your goals and your will to succeed should be focused on other more non-cosmetic aspirations.

Just as your eye color, hair color, and skin color are determined at conception, as to is your smile, your affinity to build muscle, and whether or not your are going to have freckles or not - we are all unique, a chemical mixing bowl of genetic material that was passed onto you from your parents that determines so much of who you are.

I don't necessarily suggest going around and asking professional athletes to take their shirts off, but doing so may surprise you. Some of the best athletes in the world would never grace the cover of a magazine. Sure, some of them will, but there is a vast majority of them that won't. Why? Because they aren't fit and healthy? You couldn't be further from the truth. You need to remember that being fit and healthy does not necessarily mean you are going to 'look good', and vice versa. 

Unfortunately, in today's society, there is a lot of emphasis placed on external appearances. I could write an entire blog, alone, on the unfair advantages the 'good looking' ones receive. Sex sells, there is no getting around that fact. Without a doubt that is the reason why we are seeing more and more people getting cosmetic surgeries to enhance their bodies and make themselves look, and presumably feel better.

What would you think if someone you knew went to a plastic surgeon to have a major reconstructive surgery done to their face so that they could look exactly like Brad Pitt? Pretty silly (and outlandish) idea right? Why do we find that sort of search for 'beauty' to be any different than saying, "Damn, I wish I had (insert person's name here)'s (insert body part here)!"

You are who you are and there is no changing that!

Now, I feel the need to clarify things a bit here. Some people may mistake this blog for an excuse to eat whatever they want and not exercise because "you are who you are". That is not what I mean at all.

One of your main goals in life should be to become the best individual that you can be...period. Stop worrying about how your abs look. Stop worrying about how big your biceps are, or how big your butt is. Health and fitness should be about feeling good and performing at everyday things better.

Sure, you may never grace the cover of a magazine, but becoming a strong, healthy individual should be the day-to-day life you want to live anyways. A good physical appearance just comes easier for some individuals, but that doesn't mean that you shouldn't work hard and push yourself!

Quote of the day:
"We cannot become what we need to be by remaining what we are."
-Max Depree

Day 38 - Warrior Training Revised...Again!

Anybody who stays up-to-date and current with health and fitness related news knows that the landscape of what is considered 'right' or 'best' is always changing. Case in point, my own personal training adventures this year.

I originally posted my schedule for my Warrior Training, back in March, detailing my training for Warrior Dash this year (my 2nd Warrior Dash).

Fast-forward a month or so, and I made some revisions to the above schedule to include training for Tough Mudder, an event I will be competing in 4 weeks after Warrior Dash. My revised Warrior Training schedule works just fine, although I have mulled over a few details with it for weeks now ever since I posted the schedule.

Combine my own dose of obsessive compulsiveness with the fact that I just finished reading an interesting book recently, and you get my revised, revised schedule.

The book I am referring to is called "Speed Trap", written by Charlie Francis. I will cover this book in more detail in a future blog, but to summarize very quickly here; the author of the book was Ben Johnson's trainer throughout the 80's leading up to an historic victory over Carl Lewis in the 100m final at the '88 Seoul Olympics - a gold medal that would later be stripped away.

Anyways, despite the information surrounding this historic event, there is also a lot of information shared by the author on training for sport (in this case sprinting), and the importance of recovery.

Charlie discusses the need for recovery, and how most individuals, when training for performance, tend to think that 'more is better' and that working hard will yield good results, therefore working harder will yield great results.

I can appreciate the line that must be approached, yet not crossed, when it comes to performance training, and although I am not training for a 100m sprint final, I understand the need for proper recovery during sport-specific training.

The changes made to my schedule affect "Phase 3" of my schedule leading up to Warrior Dash, and then the bridge program during the weeks between Warrior Dash and Tough Mudder.

The goal here is to use the post activation potentiation workouts, combined with some run training to maximize my performance gains right before Warrior Dash, and then 'maintain' those gains leading into Tough Mudder. I have also added in a few more runs (some easy, some more challenging) to increase my aerobic capacity due to the length of the Tough Mudder race.

My goal is to train hard on the days that I have workouts scheduled, maximize my potential in every single workout, and then allow my body to recover on my recovery days.

The schedule:

Phase 3
3 weeks
Wednesday June 27th - Tuesday July 17th 2012

Day 1 - X2 P.A.P. Lower
Day 2 - AM: X2 P.A.P. Upper; PM: 5.5km Run
Day 3 - Yoga/Relief/Recovery
Day 4 - X2 P.A.P. Lower
Day 5 - Run Training
Day 6 - AM: X2 P.A.P. Upper; PM: Hockey
Day 7 - Off/Recovery

July 21 - Warrior Dash

22 - Off/Recovery
23 - AM: X2 Chest, Back & Balance and X2 Ab Ripper; PM: Hockey
24 - Insanity Plyo Cardio Circuit
25 - Shoulders & Arms MC2 and X2 Ab Ripper
26 - AM: Yoga/Relief; PM: 5.5km Run
27 - X2 Base & Back and X2 Ab Ripper
28 - 10km Run
29 - Yoga/Relief/Recovery
30 - AM: Asylum Speed & Agility; PM: 5.5km Run
31 - Asylum Strength

August 1 - Asylum Game Day and Overtime
2 - Yoga/Relief/Recovery
3 - Asylum Strength
4 - 15km Run
5 - Yoga/Relief
6 - Asylum Vertical Plyo and Overtime
7 - Asylum Back to Core
8 - AM: Asylum Strength; PM: 5.5km Run
9 - Asylum Speed & Agility
10 - Asylum Game Day and Overtime
11 - 5.5km Run
12 - Yoga/Relief/Recovery
13 - Asylum Vertical Plyo and Overtime
14 - Asylum Final Fit Test
15 - Yoga/Relief/Recovery

16 - Light Run

17 - Yoga/Relief/Recovery

18 - Yoga/Relief/Recovery

August 19 - Tough Mudder!

Quote of the day:

"The best motivation always comes from within."
-Michael Johnson

Day 37 - Is 'Junk Food' really cheaper than 'Healthy Food'?

Many of us have either heard someone say, or have used the phrase, "Healthy food costs more than junk food!" Well, I came across an interesting article that I came across on the USDA blog. Healthy Foods Not Necessarily More Expensive Than Less Healthy Ones. The authors of the blog discuss the differing techniques to compare prices of food.

My ERS colleague Elizabeth Frazao and I wanted to look at other price measures as a beginning point in answering the question of whether price is a hurdle to making wiser food choices.  We calculated price in three ways:  price per calorie, price per edible weight, and price per average amount eaten.  Price per edible weight is the price of the food after it is cooked, and the seeds, peels, skins, shells, and bones have been removed.  Price per average amount is the price of the average amount consumed by adults who reported their food consumption in a national survey.

Their findings were actually quite surprising:

We found that the price measure used has a large effect on which foods are more expensive.  If we use price per calorie, fruits and vegetables tend to be more expensive than less healthy foods.  In contrast, if we use price per edible weight or per average amount eaten, then grains, vegetables, fruits, and dairy foods are less expensive than most protein foods and less healthy foods.

This is not necessarily all that surprising (to some) if you actually think about this from a logical standpoint and understand the basic principles of the foods being studied. Vegetables and fruits are made primarily of water. Along with their water content, they contain large amounts of nutritionally beneficial stuff for our bodies - you know, vitamins and nutrients.

On the other hand, most protein sources, as well as what the authors are calling 'less healthy foods' tend to be very dense calorie-wise. This, unfortunately, does not always mean that those calories are most beneficial. What I mean is that just because something is high in calories does not make it nutritionally useful (duh!) and can otherwise be called 'empty calories'.

This topic can be viewed from a couple different perspectives. On one hand, you can appreciate the fact that for your dollars spent, 'healthy foods', although somewhat expensive at times, give you more bang for your buck nutritionally. Not only can their water and fiber content keep you feeling 'full' for longer periods of time, they provide your body with the vital minerals and nutrients that it craves with fewer calories.

On the other hand, some might argue that they would much rather pay more to get more, and in this case, they feel as though getting more calories for each dollar spent, is much more worthwhile.

I don't really understand the logic of some folks. They 'pay a little more' for luxury items like cell phone data plans, decadent coffees, fancy clothes, and other cosmetic material items that have little overall value, yet complain that they may have to pay a little more for an apple rather than an apple fritter.

Priorities I guess...

Quote of the day:

"Opportunities are like sunrises. If you wait too long, you miss them."
-Author Unknown

Day 36 - Go Fast and then Go Home

 

I probably sound like a broken record here, but unfortunately some people just don't get it. I see and get asked by people all the time why they are not getting/seeing results from working out an hour or more at a time. I then see them slowly jogging on a treadmill or elliptical.

Instead, why not try HIIT (high-intensity interval training) and cut your workout times in half? Chronic cardio should only be used if you are training for...wait for it...a cardio event such as a marathon or triathlon, etc.

Instead, most people can get into their gym, exercise using HIIT principles for 20-30mins and then be done with an even better workout than something that takes twice the time. A study done by McMaster University in Hamilton, Ontario, Canada found that men who performed sprint intervaltraining for a total of 2.5 hours (including recovery) over the course of 2weeks has the same results as the group who performed endurance training for atotal of 10.5 hours over the same time period.

Yes, its alright to go back and read that again. 1/5th of the time for the same results! Another study following a group of 15 women found that high-intensity exercise (40 to 45 minutes approximately four times weekly at a mean HR of 163 bpm) reduced body fat by about 5 percent over the course of 15 weeks versus a virtually unchanged percentage in the group that performed exercise at a lower heart rate (132 beats per minute).

I am generalizing in a very drastic way here, but think of the differences in body composition between an Olympic sprinter and an Olympic marathon runner. Both are 'thin' and very 'fit', however it is the sprinters that spend majority of their time doing, fast, maximum-effort exercise for shorter periods of time.

Quote of the day:

"It’s hard to beat a person who never gives up.

 -Babe Ruth

Day 35 - Motivation Saturday

Get out there and make the most of every day!

Quote of the day:
"Only I can change my life. No one can do it for me."
-Carol Burnett

Day 34 - Fitness Fallacy

Cardio Training is Better for me Than Resistance Training. Well, depends. The correct answer should be that both types of training are equally important!

I see this all the time. Women especially head into a gym, hop on an elliptical or treadmill, etc and work away for an extended period of time, work up a slight sweat, then go home. What good is that? 

First of all, you are only working a specific portion of your body, not to mention not really burning a whole heck of a lot of calories. Yes, cardiovascular training is important. You need to get your heart rate up to clear the junk out of your arteries and veins to allow your heart to work more efficiently.

Second, a longer, slow-burn type of cardio session can do wonders to burning fat, lowering your resting heart rate, and lowering blood pressure. 

On the other hand, EVERYONE should incorporate some sort of strength training into their balanced exercise plan a couple times a week, at least! Men and women a like should work all of the muscles in their body at least twice a week.

Cardiovascular exercise is great for your brain and your internal plumbing, but resistance training is what will not only give you the calorie burn you are looking for during and following your workout. 

Not only that, but a properly-designed resistance program can elicit proper strains and forces placed on your bones, joints, and ligaments so that they can continue to repair and grow. This is important so that your body is strong and durable into old age.

Quote of the day:

"There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group."
-Mary Kay Ash

Day 33 - Post Activation Potentiation Question

Tyler, I just finished the 1st week of P90X2/ Phase 3 and I have to admit, both P.A.P. workouts are awesome but my question is: did you add an extra workout during Phase 3? Don't get me wrong, the workouts are tough but I feel like I'm missing something, hope that makes sense. Can I add like an AR routine or maybe a cardio workout? Also, I thought for sure I'd very sore after the P.A.P. workouts but not really, I'm sore but not like I thought. Sorry for going on & on about it but I was just curious. Thanks!

I think the unfortunate part of individuals going from P90X to P90X2 is that they are conditioned to "go, go, go". Keep in mind that P90X2 is about increasing performance, not necessarily about getting the biggest biceps, or having the slimmest waistline. 

Sure, doing P90X2 can help you "get in shape" but it is more targeted towards those who are already in "good shape" and just want to take the next step. Having said all of that, sometimes, especially when it comes to Post Activation Potentiation, less is better. The body is actually being conditioned in new ways, not just your muscles and ligaments, but your central nervous system as well, so there needs to be a fair bit of down-time or rest in between.

As for soreness, your muscles get sore when you damage the muscle fibers themselves. Similar to what I mentioned above, if you have a good to experienced level of fitness, your DOMS (delayed onset muscle soreness) may be limited when doing something like P.A.P. The reason for this is that you are taking already fit muscles, that are strong and pliable and making them fast and explosive. You are essentially taking those muscle fibers and making them perform better, not necessarily growing them to make them any bigger or stronger.

I did not adjust the P90X2 Phase 3 schedule my first time through as I wanted to experiment with myself to see what sort of results/advancements I would see from P.A.P. Turns out, I ended up increasing my explosive power from my legs tremendously! I would stick with it for now, you only have a few weeks at this phase.

Quote of the day:

"There's no such things as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it."
-Pat Riley

Day 32 - Train with a Purpose!

 

If you are a soccer player, you would train your legs and core and heart to be a better runner and kick the ball harder. If you are a gymnast, you train your flexibility and core strength, etc.

For average people who do not have a specific sport to train for, you should be training your body to become more functionally fit for everyday life. This includes core strength to improve posture, leg strength to climb stairs into your old age, arm strength to lift your kids and play with them. Don't just do something just because it looks cool or is the new fad, do it because it is going to improve your overall health.

For example, if you are a dad who coaches your sons soccer team and wishes to be more fit and active, going to the gym three days a week and spending 45mins of every hour doing ridiculous weight on the bench press and cranking out bicep curls may make your muscles grow a bit, but you are still going to be huffing and puffing trying to keep up with the kids!

Take that for example right there, kids do a little bit of everything, they run, they jump, they swing from trees, adults should take a hint...

Quote of the day:

"Success doesn’t come to you… you go to it."

-Marva Collins

Day 31 - How Do You Feel?

A question I received recently (paraphrasing):

I have been counting calories lately, with some success, as I have lost 6 pounds since the start of the month. However, the calorie tracking program I use has me targeted at 2700 calories per day. I am having troubles reaching that number. Any thoughts?

In a general sense, it is nice to track your calories from time to time so that you can gauge how far on/off your diet is. I have even tracked my own diet in the past, and will do some at occasional times in the future. 

Having said that, I personally find that counting calories all the time is not sustainable for my lifestyle. Some people, once they get hooked, absolutely have to know 'the numbers' on every single ounce of food that goes into their body. That is fine, and I am happy that that works for them, but it simply is not for me. I personally don't mind checking 'my numbers' every once in a while, but do not like the idea of being attached to them.

So, the next question then becomes, how do you know how much to eat? I find that gauging your food intake on how you feel works best for me. If your energy levels are good, you are sleeping well, you feel good/energetic during your workouts, then you are probably on track.

I feel the need to input a giant disclaimer here, however. This principle to "eat to feel good" should only be used by those who have a handle on what is proper nutrition. If you have weight to lose, or have lead a life of poor diet choices, then tracking calories may be for you.

On the other hand, if you already have a pretty good understanding of what is considered a 'healthy diet', combined with the fact that you understand your caloric needs, there can be some slack as to exactly what goes into your body.

This is the principle that I use. I am comforted by the notion that I can track my numbers from time to time to make sure that I am still on track with my current goals, but for the most part, I know what I need to consume to fuel my body to not only feel good, but to fuel my performance in exercise and competition.

A good example of this is when we consume fruits and veggies. Fruits and vegetables can be low-calorie, but they are very nutrient-dense, so you get more 'bang for your buck' if you know what i mean. 

Oftentimes, healthy individuals who need to aim for a specific caloric intake may find that they struggle to reach their 'number'. It may be extremely difficult to reach a few thousand calories if you are primarily eating fruits and vegetables. However, by consuming a diet that is primarily made up of nutrient-dense foods like fruits and veggies, chances are, you are feeling pretty dandy, and have lots of energy. If you are feeling fine with less calories, i say more power to ya!

Having said that, make sure you aren't dipping your calories too low because you may start to get those hunger pangs for something sugary.

As you get more and more fit, and you put on more muscle mass, your energy levels will go up and you will be able to 'do more', so you will probably need more and more carbs to keep your energy levels up. 

Also known as your "Basal Metabolic Rate", the more lean mass you have (muscle) the more calories you will be burning on a daily basis, even at times of rest. This is why it is hard to initially judge someone's BMR because these websites base it off of height/weight/age/etc. An 'athletic' or muscular person who is 180lbs will have a higher BMR than a sedentary 'overweight' person at 180lbs.

Quote of the day:

"Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory."
-Ghandi

Day 30 - Exercise when sick?

 

Tread carefully when you are sick. The general rule I tend to use is if your symptoms occur above the neck, then you are probably ok to do some sort of workout. I find that to get the blood moving a bit and get the sweat flowing, I feel better afterwards.

Keep in mind, however, this should not be a strength or endurance building workout. You should allow your body’s resources to be solely focused on fighting your infection!

This blog comes at a good time (or bad time, depending on how you look at it), because I came down with a head cold the other day. I have done some light exercise while being sick, but for the most part, I have taken it easy to allow my body to recover.

I see a lot of folks who feel as though they need to 'push through' and exercise, even when they are sick, in order to maintain momentum, or they feel as though they may lose their fitness 'gains'.

Think of things this way. Health and fitness should be considered an ultra-marathon throughout your life. You should make healthy eating and exercise part of your full-time job, for the rest of your life. Over than many days, weeks, months, and years, do you think a few days off here or there are going to make any difference in the larger picture?

On the other hand, if you exercise too hard while sick, you may prolong your illness or potentially even injure yourself as you simply are not 100%.

Take breaks when needed! 

Quote of the day:

"The only thing in life achieved without effort is failure."

-Author Unknown

Day 29 - Water Myth

Drinking Water Flushes Out Fat – MYTH.

I have to laugh at this one. Have you ever mixed water and oil together? What happens to that oil? It pools on top of the water in little droplets. When was the last time you went pee and noticed little oil slicks in the toilet?

Water does a lot of good for the body, but flushing out fat it does not. Often times, we confuse hunger for thirst, so if you are ever feeling hungry, try a glass of water first.

Secondly, a dehydrated person will notice a substantial energy drop which makes your workouts suffer. Some studies have even shown a boost in your metabolism if you start your day with a cold glass of water. Whether that works or not, it certainly doesn't hurt!

Quote of the day:

"It doesn’t matter where you are coming from. All that matters is where you are going."
-Brian Tracy

Day 28 - Motivation Saturday

I will do my best to post motivational videos/pictures/etc. on Saturdays to help my readers keep pushing forward. If the video below doesn't make you want to go workout, I don't know what will!

Quote of the day:

"There are no short cuts to any place worth going."
-Beverly Sills

Day 27 - Tyler's Book Club

Well, not really. But I do need to give a quick review of a book that I am a big fan of. It is called "Younger Next Year." There is actually a version for guys, and a version for the gals.

The book is written by Chris Crowley and Henry Lodge. The original version is aimed at guys that are either at, or approaching retirement.

"Announcing the paperback edition of Younger Next Year, the New York Times, USA Today, Wall Street Journal, and Publishers Weekly bestseller, co-written by one of the country’s most prominent internists, Dr. Henry "Harry" Lodge, and his star patient, the 73-year-old Chris Crowley. These are the books that show us how to turn back our biological clocks—how to put off 70% of the normal problems of aging (weakness, sore joints, bad balance) and eliminate 50% of serious illness and injury. The key to the program is found in Harry's Rules: Exercise six days a week. Don't eat crap. Connect and commit to others. There are seven rules all together, based on the latest findings in cell physiology, evolutionary biology, anthropology, and experimental psychology. Dr. Lodge explains how and why they work—and Chris Crowley, who is living proof of their effectiveness (skiing better today, for example, than he did twenty years ago), gives the just-as-essential motivation.

Both men and women can become functionally younger every year for the next five to ten years, then continue to live with newfound vitality and pleasure deep into our 80s and beyond.

"I have lost 50 pounds over the last nine months by eating less, moving more, and changing the way I think. I am 62 and look better and feel better and have more energy than in the last 15 years."—Ron T. " 

I read the wisdom put forth by Chris and Harry . . . [and] my next physical blew my doctor away. I am 74 and in better shape than when I was 50."—Jack S. "Not a week goes by that I do not utter a silent prayer of thanks that Younger Next Year came into my life. You guys are saving the world one body at a time."—T. G.

I have personally read this book cover to cover a few times now and seem to pick up a few new insights and pieces of advice every time I read it. In fact, this book was one of the inspirations to begin my own blog (hence the tagline "A Better You, to Grow Younger Every Day!"

Crowley is a 73 year old patient of Lodge's, so by spending time together, these two have become friends and obviously co-authors of the book.

They take turns, alternating chapters throughout the book, giving you life rules that you should live by. As I said, these 'rules' are technically aimed at guys edging towards retirement, but I assure you that these rules can be, and should be applied to all!

Crowley has a very funny, down-to-earth way of writing, giving you advice in more layman's terms, followed up by a chapter written by Lodge who then gives you the scientific background and information behind what Crowley previously discussed.

One of the best aspects of this book, in my opinion, is the fantastic outlook you will see for yourself. One of the major themes of this book is that most people dread the idea of getting older, and that the aches, pains, illnesses, and diseases are "just part of getting old!" In fact, as Crowley and Lodge teach you, it is entirely possible to age gracefully and be active and healthy for the rest of your life...just follow their rules!

Great book, great price, I highly recommend this one!

Quote of the day:

"One thing you can’t recycle is wasted time."
-Harold V. Melchert

Day 26 - Water is a "First World Problem"

For those of you who have never seen an example of the popular "First World Problem" meme (as seen above), let me explain. These "memes" are used to display a 'problem' that faces individuals in first-world nations.

There seems to be a limitless supply of these memes (pronounced meems) that you can easily find with a simple search engine, but I seem to find this one as striking as any other because of the real-world examples I have witnessed with this one.

I can't even count on both hands and feet, the number of times I have heard a friend, family member, or coworker use the phrase, "Well I can't just drink water!"...

My response to that is, "Why the %^*& not?" Unfortunately, we live in a society that truly cherishes beverages of all types. Why is this unfortunate that we have so much choice? Because for a majority of our beverage choices, the sugar and/or fat content in these drinks are through the roof!

I don't really want to turn this into a discussion about world politics and infrastructure, but I want you to sit back and really think about this number for a second:

"According to the WHO/UNICEF Joint Monitoring Programme for Water Supply and Sanitation (JMP), 37% per cent of the developing world’s population – 2.5 billion people – lack improved sanitation facilities, and over 780 million people still use unsafe drinking water sources."

780 million is well over twice the popluation of the United States, and roughly 23 times the population of Canada!

So a better comment that one should make, rather than "Well I can't just drink water!" should be, "I don't want to drink water." Instead, I am going to make a less-healthy choice for something that has some flavor to it.

The unfortunate part about flavored beverages, is that the body does not satisfy its satiety (hunger pangs) through liquids, so all of those extra calories that you drink in essentially go unnoticed and only add an extra notch to your pant size.

The truth of the matter is that water is the perfect beverage for human beings. It has zero calories, it satisfies thirst, it is delicious, and most importantly, your body needs it to survive.

How can it be delicious? If you spend some time cutting out all of those other junky, calorie-laden drinks from your diet, you will soon begin to appreciate the simplicity beauty of a cold glass of water. If you really can't get your mind around drinking that stuff, then find a (healthy) way to spruce it up a bit for yourself such as adding lemon or cucumber. Please stay away from artificial sweeteners, however, as that can lead you down another road that can be just as bad...

Many of my readers out there have access, right now, to clean, delicious, FREE water. No, you most certainly do not need to buy it in bottles with a ridiculous markup either! If you don't believe me, watch this great video:

Quote of the day:

"There's no such things as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it."
-Pat Riley

Day 25 - Meal Timing

A while back I discussed different ways to strategize your diet (Part 1, Part 2, Part 3). The reason why I mention these blogs is because of a topic that I see discussed all the time. I recently saw mention of it just yesterday:

What would you recommend eating-wise on the day of a competition?

This topic can actually be broken down into two main categories. Although related, some folks like to prepare themselves for training and competition differently, so I will discuss both scenarios below.

Pre-Workout

I see this question asked all the time, and honestly, it is entirely dependent on the individual. First of all, different people like to workout at different times of the day. Some people even workout at different times from day to day.

I like to train first thing in the morning before I start the rest of my day. So, because of this, I generally exercise on an empty stomach (minus a cup of coffee). Your body keeps energy stores for all sorts of situations.

Adipose tissue (body fat) is stored for times when aerobic energy sources are sufficient to meet your required needs. This is when you are performing tasks when you can meet your energy demands mainly through breathing and circulation alone. An example of this is either walking or jogging.

On the other hand, when you perform fast, powerful actions, such as required during resistance training, your body dips into its stored anaerobic energy stores known as glycogen. Glycogen is stored in the muscles and liver of the body.

This is where situations vary from person to person. Some people have a good storage and utilization system of their glycogen stores and can "get up and go" on an empty stomach. Others, need a bit of sugar to help them through a workout.

If I am doing a cardio-based workout, or lighter resistance training (endurance training, total-body work, etc.) I like to workout on an empty stomach, but again, that is me. If, on the other hand, I am going to be doing some heavy resistance training, I like to have a bit of chocolate milk (250ml) prior to my workout to not only give me a bit of a sugar boost, but to also have some protein flowing through the veins.

Pre-Competition

I find, similar to the "to eat or not to eat before a morning workout" topic, you do what works for you! For any endurance or performance event, it never hurts to do a bit of carb loading for a few days leading up to an event, but as for your 'last meal' (for lack of a better term) some people like to eat 2 mins before competition, while others (myself included) like to eat quite a few hours beforehand, if not on an empty stomach altogether.

Keep in mind that your body obviously stores adipose (body fat) for times of starvation or as an aerobic energy source, but it also stores glycogen in the muscles and liver for those times when you need explosive power (same as discussed above). As long as your diet is pretty well-rounded leading up to an event, your body's energy sources should be nice and "topped up".

Again, this can vary from person to person, but the general recommended guideline is to eat a well-rounded meal 3 to 4 hours prior to competition.

I know that growing up, I used to get a serious case of "nervous gut" before competition. This applied to virtually any competition I participated in. Unfortunately, because of this, I could hardly eat a thing the day of, and even the day prior to competing. My parents used to always try and get me to eat something, which is smart, but my stomach would always be in knots, so do what works for you!

Hydration

One thing I will definitely promote is proper hydration. Often times, when an athlete is beginning to show signs of fatigue, it is because they are dehydrated. It is recommended that you consume 500ml of beverage (preferably water) 2 hours prior to training or competition. This ensures that your body has sufficient hydration, but also allows enough time for digestion so you do not have water sloshing around in your belly.

During competition or training, you should aim to consume anywhere from 150-250ml of water every 15-20mins. Due to the nature of sport, this is not always realistic, but you should make the best effort possible to remain hydrated.

Following competition or training, hydration is also important. Official recommendations suggest that an individual should consume 500ml of fluids for every pound of body weight lost, although this is just a general guideline as many of us do not weigh ourselves before and after training/competition. 

The key thing is to remember that thirst is not a good indicator of proper fluid levels. Your body will give you that 'thirst' sensation when you have reached a low level of hydration, although it will not indicate to you when you are at optimal levels. Drinking plenty of fluids throughout the day, especially for those that are very active is the best-case scenario!

Quote of the day:

"The secret of happiness, you see, is not found in seeking more, but in developing the capacity to enjoy less."
-Socrates

Day 24 - Use Your Caboose

A muscular butt can go a long way to your overall success through training and sport/competition. If you look at any successful athlete, you will notice that they have a "power-pack" of muscle at the base of their back/top of their legs - known as their butt. The posterior is involved in so many different powerful, athletic actions. Not only can it help you perform better, but it is also present to aid in your training.

There are many stabilizing benefits to a strong posterior. When you are lifting or pressing a weight above your head, not only do you want your core to be tight, but you also want to squeeze your cheeks together like they are crushing a soup can. That will help engage and stabilize your spine protecting you from potential injury.

Many of us are taught to 'engage' our core when exercising, but many seem to neglect the posterior chain. By using the above tip, you can ensure that your back (also part of your core) is as engaged as the front of your front half, so that your entire abdominal girdle is rigid and secure, decreasing your risk of injury while either working out or performing at your best.

Quote of the day:

"Don’t count the days, make the days count."
-Muhammad Ali

Day 23 - Warrior Training Progress: End of Phase 1

 

Today marks the final 'work' day of my Warrior Training Phase 1. I still have a hockey game tonight, and an 'off' day tomorrow, but I figured I would give my readers a quick update on my progress so far as Phase 1 is essentially 'in the bag'.

Weight-wise, I am down a few pounds since completing my Mass Phase, but this was expected since I have included far more cardio in my training. Even though I am down a few pounds, I feel as though I have maintained my lean tissue mass (muscle) quite well while just cutting down on body fat.

I know many individuals exercise and change their diets to 'look good', but those are not my sole reasons for training, especially in my current program. My goals include increasing my overall fitness level, while maintaining my strength that I gained during my mass program.

So far, so good, in my opinion. I have noticed a pretty big shift, already, in my stamina and performance through my Phase 1 workouts.

One other thing. I have also made it a goal of mine to try and be as supplement-free during all of my Warrior Training. Sure, I still take a multivitamin, vitamin D vitamin, as well as a fish oil capsule daily, but I have cut out creatine and whey protein to try and meet my nutritional requirements with a wholesome diet as much as possible. I have been eating a LOT of fruits and vegetables throughout Phase 1 and have felt great, so I plan on continuing in the same fashion throughout.

I do plan on adding some creatine back into my diet in Phase 2, since that is my strength phase and my goals are to gain as much strength as possible during those 4 weeks.

Now that I head into my recovery/transition week, my goals are to do as much stretching and foam rolling as possible, while also allowing my body to recover from the stresses placed on it during Phase 1. My hockey schedule actually works out nicely, as next Monday (still in recovery week) is Victoria Day (holiday here in Canada) so I don't have hockey that day. Good chance to let the body recover a bit more.

Stay tuned for more updates after my upcoming phases.

Quote of the day:

"Above all challenge yourself. You may well surprise yourself at what strengths you have, what you can accomplish."
-Cecile Springer

Day 22 - Stretch to Succeed

Flexibility is part of your fitness too. There are central pillars to a happy and healthy body and flexibility is certainly one of them. Many people focus majority of their time doing cardio and even resistance training, but neglect their flexibility.

As we age, our muscles become more and more prone to injury because they lose their elasticity. Remember being a kid and bending over backwards at times and not feeling a thing? I am not recommending doing that any more, but I certainly advocate adding routine stretching into your fitness regimen.

I used to have pretty chronic lower back problems, which I eventually realized, probably stemmed from very tight hamstrings. I now stretch my hamstrings every chance I get (as well as stretching the rest of my body) and I have almost completely eliminated lower back pain!

By stretching, you help to increase circulation to your muscles, by allowing your muscle fibers to open up. This helps during recovery as well as increasing range of motion. By increasing your range of motion, you not only improve your athleticism, but you decrease your risk of injury as well.

Stretching to improve your range of motion also helps make your connective tissues (tendons, ligaments, etc.) soft and supple so that they can withstand the rigors of everyday life, not to mention intense exercise.

Quote of the day:
"Success is simply a matter of luck. Ask any failure."
-Earl Wilson

Day 21 - Dare to be Great!

Motivation for you on this sunny Saturday. I have a busy day ahead of me, so it is a quick post today. But seize the day and get out there and get active! Enjoy the video (a bit graphic)

Quote of the day:

"Opportunities are usually disguised as hard work, so most people don't recognize them."
-Ann Landers

Day 20 - "You're Gonna Have a Bad Time!"

I came across an interesting story today. The news story is actually from April 26th, and I follow health-related news as close as I can, but I somehow managed to miss this one.

Anyways, turns out, the creators of Nutella (you know, the spreadable candy sandwich topper?) is being sued by a group of parents from California.

A California class-action lawsuit that slammed the makers of Nutella for ads suggesting the spread was a healthy food was settled this week in favour of consumers. About $2.5-million (U.S.) will now be divided among folks who file a claim and join the suit, according The Consumerist.

Let's discuss both sides of this argument. First of all, I think that it is unfair for companies to use marketing to try and 'trick' or convince consumers into thinking that their product is something that it isn't. In this case, Nutella claims that their chocolatey spread is "healthy".

Blogger Annie Urban even undertook a nutritional comparison of Nutella and cheap chocolate frosting, finding that the frosting had fewer calories, less fat and more iron, of all things.

Having said that, let's face the facts here people, if you just wander through life listening to everything someone else tells you, you are going to get yourself into trouble (refer to photo above).

Every person has a responsibility to investigate and research the foods that they put in their mouths. If you have children, well guess what, the foods they eat are your responsibility too!

That is the most amazing thing (in my opinion) about structuring a diet around (whole) fruits and vegetables. Can you guess how many ingredients are in an apple?

Politicians can be corrupt, and companies are out to make a profit, so don't think for a second that everyone that wishes for you to purchase their product is looking out for your better interest. Instead, take an interest in your better interest!

Quote of the day:

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
~Aristotle

Day 19 - Enjoy the Journey (Because You Can!)

I know it may seem impossible at times, especially when you are in pain during exercise, but try and remind yourself at how much you are improving yourself. Exercising should never seem like a chore or something you hate, instead, you should be thankful for the opportunity you have on many levels.

If you are in a position where you absolutely dread your current exercise situation, do something to change that. A lot of people get stuck in these ruts where they either hate the gym they go to, or they dislike their exercise program. Rather than making excuses to just stop staying active, find something that you do enjoy doing.

Everyone should have a mindset that exercise and healthy living should be a part of their full-time lifestyle, similar to their jobs and other aspects of their lives. If there is something about your exercise regimen that you don't like, change it!

There are days that I have little to no motivation to workout as well. There are a few motivational tools that I use on a daily basis to help me not only start, but to get through my workout. Let me share these tools below:

1. If I am lacking motivation to begin my workout, I remind myself how great I feel when I am done. I blogged about this the other day. Also known as a "Runner's High", our bodies are flooded with 'feel-good' hormones when we exercise. This can give a euphoric feel, so I continually remind myself how that feels.

2. Before beginning a workout, I also remind myself that regardless how intense my workout is for that day, something is always better than nothing! Every single time I complete a workout, I am fitter, healthier, and happier than I was prior to my workout.

3. At least once during every single workout, I try and take a quick mental break to remind myself why exactly I am exercising. It is usually one of those times when I am gasping for air, sweat is pouring off of me, and I truly feel like I can't work any harder. At that point, I remind myself to enjoy the journey. If I am not in my home gym, exercising, and becoming healthier, what is the alternative? Sitting on my rump, watching mindless television? Some other pointless activity that is not benefiting my mind/body in any way? Exercise does not need to be a long, drawn-out experience. I know that if I dedicate that 45-60 minutes daily to improving myself, I enjoy that time to myself to improve.

4. Because I can. Now this may seem like a sappy motivational tool, but I honestly think about this all the time. Think of individuals who lack the ability to walk, or run, or exercise for that matter. You may even know someone like this. Maybe they have been injured in an accident. Maybe they have lost parts of their bodies to disease or war. If you have all of your limbs and body parts in tact, then use them! Stop allowing yourself to waste away, and for god's sake, don't waste this opportunity to use your body, because you never know how long you've got.

On the flip side of this argument, do NOT use your setbacks as an excuse. Take Arthur for example, who I blogged about the other day. Everyone has their excuses as to why they don't exercise. Maybe you have bad knees, or are overweight, etc. That is fine, but find a way to get active. If you have bad knees/ankles and can't run, do something that is lower impact like riding a bike or using an elliptical machine. Have limited mobility? Trying something that will improve your situation like yoga, or tai chi, etc.

For a few years now, I have been doing strong, exercising 5-6 days a week, every week. You can too!

Quote of the day:

"If you find a path with no obstacles, it probably doesn't lead anywhere."
~F.Clark