The benefits of dynamic stretching have become a hot topic in the fitness world in years of late, and for good reason. There is research that shows doing dynamic stretching (continual moving and stretching) can improve athletic performance when compared to more traditional static stretching (holding a stretch for 20 seconds or so). I personally believe that static stretching still has its place, but nonetheless I have tried dynamic stretching routines prior to my workouts and I’ll actually prefer the continual motion style of stretching. Below are two stretches you that you can integrate into your stretching routine before you go for a run, hit the court, or pound away on the free weights – The “Spider” and the “Scorpion” Read more…
Channel Your Inner Arachnid (and Avoid Injury)
Applying the “Slight Edge” to Your Health
One of my favorite books is called the Slight Edge by Jeff Olson. He gives so much practical and ridiculously simple advice in the book that when reading it I find myself saying, “Well, duh,” yet at the same time it is the simple things in life that we tend to overcomplicate (I have been guilty of this myself). The Slight Edge shows us just how easy it is to accomplish what we want in life. Here is one of my favorite passages:
“So you walk a little today, get your heart rate up a bit, you lift a few weights, you eat a little differently, then tomorrow morning you wake up and look in the mirror … and see the same old flubber. You have to be pretty well along the path to see any significant results. What keeps you doing this simple thing, day after day? Read more…
Get in Shape Today
I am going to [eat better, lose weight, start exercising, get in shape, spend more time with my kids, stop smoking, save more money] next [year, winter, spring, summer, fall, school year, month, week] – so goes the mantra of many. You don’t need a new year to get in shape (or do anything else); you don’t even need a Monday. All you need is to take action. Immediately.
Waiting for the perfect time to start exercising? Stop waiting and go to work on it. Go ahead and give me 20 burpees right now. Okay, if you’re at work, in a library, or in class, you can wait until you are in a better suited workout area (but you might be the coolest guy or gal in the office or library if you busted into a burpee sequence mid-day). My point is that there is Read more…
Step Down Dieting
So, you want to go on a diet? You decide that eating better is in your forecast for next Monday. It’s Saturday, so you’re giving yourself one last weekend of your usual indulgence of coffee, double-cream, double-sugar with a donut in the morning. Cheeseburgers aren’t on the horizon for the big day that starts the diet so you gulp down one of the double-bacon variety from your favorite burger joint. Dinner is chased by a few beers (another item that you are giving up on Monday). The dawn of the new week means sunny skies, salads, whole grains, turkey burgers (no bun), rice cakes, protein shakes, and hummus.
Hold on.
If cheeseburgers, pizza, soda, beer, processed food, desserts, and (insert other common not-so-good for you American food here) are a part of your current regular diet Read more…
Does Static Stretching Suck?
If you geek out on the latest fitness trends like me (or even if you don’t) you may have heard to ditch static stretching before your workouts. You may have heard that new research shows that static stretching is bad for you. Is it? Let’s see.
The idea of static stretching being bad comes from several research studies that show different findings on comparing static stretching to dynamic stretching. For those unaware, below are the explanations of the two.
Static Stretching – Holding a stretched muscle for a period of time, usually 20-30 seconds. Think touching your toes and holding it for 20 seconds or more. Most likely, this is the type of stretching you have done since P.E. class and maybe still do before your workouts.
Dynamic Stretching – This involves stretching while Read more…
The 21 Day Habit Myth and Fitness
Have you ever heard that it takes 21 days to form a habit? If you haven’t, search the Internet and you will find all these sites claiming that they can help you form a habit in 21 days. While in some cases that might hold true, it is certainly not the rule. There is actually research that shows actions can take anywhere from 18 to 254 days to become a habit! So, if you are thinking that by exercising for 3 weeks that you are on your way to a lifestyle of healthy habits, think again (maybe).
There are many variables in turning actions into habits, including the following: Read more…
Book Review: Total Money Makeover
Creating a healthy lifestyle is the focus of this page, and I believe that we need health and fitness in all areas of life: healthy relationships, healthy families, healthy eating, healthy active living, and healthy finances as well. I recently finished reading Dave Ramsey’s Total Money Makeover which can help take care of the financial part.
Total Money Makeover is a book themed around “financial fitness” as Dave calls it. He often makes comparisons to fitness and finance throughout the book, stating that most Americans are “fat” financially.
There several core concepts of the book that the author teaches us. Here are a few:
How to get out of debt, stay out of debt, and never own a credit card again. Read more…
P90X2 Workout Review
I just completed a round of P90X2® this past week. So, I thought P90X was my favorite program. Then Asylum® came out. Then came P90X2®. Which is my favorite? Yes. Beachbody® continues to put out some great fitness programs and P90X2 is no exception. I was coming off of a shoulder injury that I rehabilitated with a very modified round of P90X. I have to confess that I gained a little weight while on my routine of limited mobility. P90X2 got me back in shape, looking good, and feeling good. I put together a top 10 list of my favorite things about the exercise program.
Top 10 Things I Like about P90X2 Read more…
Recipe: Apple and Pear Salad with Tangerine Dressing
A different kind of fruit salad, this recipe is one that is easy to make and provides a nice lunch for 2. The sweetness of the apples and pears balances nice with the tangy tangerine dressing. Enjoy!
Tangerine Dressing:
Juice of 1 Tangerine (see directions)
1 Tbsp. Lemon Juice
1 tsp. Apple Cider Vinegar
1 Tbsp. Olive Oil
A few dashes of Sea Salt or Himalayan Salt Read more…
Food from the Past, Part 2: How Were We Designed to Eat?
An interesting topic indeed. You’ll see this come up in discussions that are both pro-vegan and pro-meat (Paleo, Primal, Warrior, etc.) I think it’s interesting that the discussion brings up the word “design” as it pertains to our human habits of eating. I guess my question is: Do you believe we were designed?
If you are like me and believe in God, then yes, we can assume we were designed. If you are a believer in the Big Bang Theory, evolution as a sole mean to creation, or anything like that, don’t worry about how you were designed. According to that, you weren’t. But, if you believe Biblical times to be the oldest recorded history on Earth, read on with me.
I talked about how our ancestors may have eaten during a hunter/gatherer time Read more…
