Whether it was fitness programs I was provided in high school and college sports, or fitness programs I created myself, they all had common movement patterns. They all contained squats, deadlifts, bench presses, overhead shoulder presses, bicep curls, sit-ups, and many other well-known movement patterns. And because these movement patterns were well-known, commonly taught, and frequently practiced exercises, I figured those were the main exercises if not the only exercises needed to get fit and healthy. But after years of focusing primarily on these exercises, I’ve still had a fair number of injuries, posture misalignments, muscle imbalances and back pain. How could it be that the consistent training routines I was provided and recommended through fitness professionals and coaches weren’t keeping me fit and healthy? How could it be that I was still injury prone… Read More
The average person in the United States walks about 6,000 steps per day and has a high risk for heart disease and mortality. The people in Tsimane, a small village in Bolivia, walk about 17,000 steps per day and are known for their extremely low risk of heart disease and mortality. This correlation between physical activity (steps) and risk of heart disease or mortality has been cited a number of times in scientific literature. Therefore, we’re confident that being active helps produce a healthy lifestyle. But, with the current coronavirus lock-down measures in place, most of us are confined to our own homes all day. I’ve noticed my average steps per day declining to around 5,000 per day when I workout and 3,000 per day on rest days. This is far less than the 25,000 steps I average on a typical workday… Read More
According to Charles Duhigg’s book, The Power of Habit, keystone habits are “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.” One example of a keystone habit for almost everyone is exercise. Once a person introduces exercise into their daily routine, they start to unintentionally adopt other new healthy habits too. This new routine of exercise tends to trigger people into eating healthier, sleeping better and smoking/drinking less. Not only does this keystone habit of exercise trigger additional healthy habits, but it also is correlated with a host of other benefits too. In this post I’ll detail the benefits of regular exercise, how to structure your exercise program, and debunk a few common myths. Let’s get started… Read More
About five years ago, I remember hearing of a study that was published about a fitness test that could predict your longevity. And the test was pretty simple. Could you go from a standing position, to sitting on the floor, and back to a standing position without using your arms to assist? If so, your risk of death was significantly lower than those who couldn’t. The leader of the study, a Brazilian physician Claudio Gil Araújo, said that “It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities, but have a favorable influence on life expectancy.” I thought this study and fitness test was pretty cool but it was only performed on people between the ages of 51 and 80. So it got me thinking, are there similar tests that could be performed to predict your longevity for ages ranging outside this category… Read More
Before January of this year, I had never tried yoga. I knew it wasn’t going to help me develop the strength I desired or the endurance I wanted. I knew it was predominately performed by females and never performed by any of my close friends. And, I knew it was performed mostly in silence, without shoes or socks. Which seemed kinda weird. So, I just assumed there wasn’t a whole lot of benefits that I could reap from it and that it didn’t fit my health and fitness goals. Therefore, I kind of discarded the idea of yoga from my head. That was until the sixth date I had with my girlfriend earlier this year… Read More
With the holidays around the corner, I thought I’d come up with a list of my favorite gift ideas that’ll help make you happier and healthier. Each idea is intended to help optimize your fitness, nutrition, sleep, cognitive health, or financial independence. I also focused on products or services that’ll have lasting benefits and aren’t the typical use once, and throw in the closet gifts. I hope you find benefit in these ideas and I’m excited to know which one’s are your favorite! Let’s get to it… Read More
Most innovation starts at the highest levels. For example, the internet was invented by the military, Google was started by two researchers working on their PhDs at Stanford, and running shoes were developed by Olympic teams for top athletes. In one form or another, most innovations or trends start at the highest levels and will slowly make their way down to the average person. Because of this, I follow the training routines, nutritional guidelines, and recovery processes that professional athletes are using today to get an idea of what the average person will be doing in the years to come… Read More
Have you ever gotten back from vacation and felt exhausted? Like you need a vacation from your vacation. Have you ever gotten back from vacation and been in shock by your trip’s costs? Like you didn’t realize eating out for every meal and paying for every amenity wouldn’t add up. Have you ever gotten back from vacation and lost track of all your goals? Like your vacation ended your diet and workout plan that you were doing so well at.
Well, vacations don’t have to be like that. I just got back from my first vacation this year, and with some thoughtful planning and great support, I can say I vacationed right. I feel refreshed and excited to get back to work. I spent what I had budgeted so I have no stress and am ready to start saving for the next. I maintained my nutrition and fitness goals. And, I’m super happy with the experience.
In this post, I’ll detail the things I did that made my vacation successful.… Read More
It’s been said that sitting is the new smoking or sitting is the new cancer. Every year studies have shown the amount of time we spend in an idle state (sitting or standing) is increasing and thus causing many issues, both short term (back, joint and nerve pain) and long term (cancer, heart disease and stroke). It’s also been shown that people who are more active tend to be happier and live longer. And, that a daily 1 hour workout doesn’t offset the harm caused by spending the other 23 hours idle. This is what has led me to live a more active lifestyle… Read More
Well… the path to beating my dad’s personal record time for a 5k just paused… and took a few bunny hops backwards. Ten days before the race, I strained my hamstring during a floor hockey game. This limited all my training runs leading up to the race. I think I ran five training runs from the time of injury to the race and each one was 1.5 miles or less. Not ideal preparation for a 3.1 mile race. Still, I was fairly confident going into the race, and even during it until the 2 mile mark. At that point, I had burned out… Read More