Category Archives: Weight loss

Healthy aging, Healthy habits, Longevity, Nutrition, Personal development, Weight loss

“Have It Your Way”

April 9, 2017 John Dolan

“Have it your way, have it your way…”.

Remember that slogan from 30 years ago? Can ‘ya hear it?

And no, I’m not suggesting that you go to Burger King. That would be a ridiculous recommendation.

But their slogan is relevant for today’s advice.

In today’s fast-paced society, eating in restaurants has become a regular occurrence. Especially when you consider the potential of at least 3 meals a day, and the number of hours most people work. The odds that you will eat out at least a few times a week are very high.

Which can become a BIG problem.

One that slowly compounds over time if you’re not careful.

I find it astonishing to see the food choices that people make. And especially for dinner. No, not kids. I’m talking about adults.

Things like mac ‘n cheese, nachos, fried mozzarella, quesadillas, deep dish pizza, bacon cheeseburger with fries, wings or sliders, a full rack of baby back ribs, or Alfredo and other heavy, creamy sauces.

Not sure if it’s due to a lack of knowledge, laziness, or simply neglect. I try not to be judgmental, but it’s worrisome.

If you consider a greasy app, a large entrée, and maybe even dessert, it’s a lot of food. Add a couple drinks to the mix and…

You’re easily over 2,500 calories.

For ONE MEAL.

For most, that’s a whole day of calories. Not to mention all the unhealthy salt, sugar, and artery clogging saturated fat.

It’s disgusting! And should be illegal.

What if this happens 3 times a week? Or more…

You better loosen your belt, then rethink your strategy.

Is it any wonder why this reckless approach to eating is causing obesity rates to rise? Or medical insurance costs to skyrocket?

And the restaurants aren’t helping.

If you look at the menu choices, you could make the argument that it’s not your fault. Unfortunately, that’s not an acceptable response.

Eating clean is YOUR responsibility.

You’ve got to be more vigilant! And it’s what we’ll cover in this post.

If you are trying lose weight, or just maintaining good health, you are best served to completely avoid restaurants as much as possible.

Whaaaat??? Why?

When you cook at home, you know exactly what you are including. And you can scale back, like on salt for example. Or you can substitute a healthier ingredient, like olive oil instead of butter. Or brown rice instead of white. Salmon instead of steak…

I like to experiment and so I’m always looking for ways to eat healthier. My new “go-to” whole grain is farro. It’s easy to prepare, tastes great, and it’s super-healthy. I highly recommend it!

When restaurants list the calorie total on their menu, I appreciate it. I don’t necessarily trust the amounts, but it’s a point of reference. And better than no info at all. At the very least, it can help you make an informed decision about your food selection.

Including what NOT to order.

Let’s look at some “common” examples. WARNING: These are real.

The recommended “average” daily calorie requirements for adults is 2,000 to 2,500. But actual amounts vary based on your height, gender, age, and activity level.

Government organizations like the Food and Drug Administration have established daily intake recommendations about calories, sodium and sugar to help us maintain a healthy lifestyle.

The daily recommendation of sodium intake according to the FDA is no more than 2,300 milligrams (mg), which is equivalent to one teaspoon. And the recommended daily amount of added sugar intake was reduced 50% in 2014 to 25 grams, or about 6 teaspoons.

This doesn’t mean you should aim for the upper limits. Especially with sodium and sugar.

As far as I’m concerned, these are simply benchmarks to be aware of.

Sure, the FDA plays an important role in keeping us all safe. But I’ll never strive to be average and comply with recommendations that cater to the masses. Instead, do your best to minimize or eliminate salt, sugar and white flour from your daily nutrition.

Here are some other suggestions to help your eating clean initiative:

Eat a little something before you go out – to dinner, to a party, or to a function where food will be served. Like a handful of nuts, an apple or other fruit, some raw veggies with hummus, or left-overs from last night’s dinner. Why? So you won’t be ravenous when you arrive, which can lead to bad food choices and unhealthy eating. Especially if you’re planning to have a cocktail or two.
Skip the appetizers. You will have enough food between your entrée and a salad. And you don’t need the extra calories and unhealthy fat (as most of these apps are fried or greasy).
Say no to the bread. Ask them to “not” bring it over. It will only tempt you, so make it easier by not having it in front of you.
Ask for salad dressing on the side. Use “sparingly” to save calories.
Eat a little less than you normally would at home since the calories and sodium are higher. Save the rest for tomorrow. You’ll save calories and money by stretching 2 meals out of 1.
Have it your way. Healthy of course. Ask to have something specially prepared. Most restaurants will do this if you ask. For example, ask for grilled chicken or fish without any heavy sauces or creams. With a side of steamed or sautéed veggies. And a sweet or baked potato, or brown rice. Even if they charge you a little more (which they probably won’t), it’s well worth it. After all, we are talking about you and your health.
When a dish comes with fries, ask for an “alternative”. Like salad, fresh fruit, a baked potato, or steamed veggies.
Avoid dessert. Except for special occasions. For the same reasons as skipping the apps.
Strive for 95. Percent that is. Nobody’s perfect. And every situation is different. So try to make the best possible choice given the situation you’re in. And enjoy it!

Now let’s assume you have a busy schedule, but you commit to eating in; not out. How can you make eating clean easier and save time while still making something delicious and healthy?

Oh, that’s easy.

There are 3 things you can do…

Plan. Decide what you will eat tomorrow or for the next few days. Then go buy the ingredients, build in some prep time, and make it.
Prep. For the next few days, or week (in advance). Sunday’s are great for this.
Cook extra. This way you can just heat up what you want when you’re ready to eat it again. For example, grill extra chicken for the week, or slice raw veggies and store in zip lock bags to grab on the run. And do the same with nuts and seeds.

Eating clean will require minor tweaks to your current eating habits.

And in addition to planning, prepping, and eating out less… add these 5 things to your new strategy:

Eat more whole foods, including an apple a day.
Avoid sugar (start by cutting back).
Minimize sodium and saturated fat.
Eat every few hours.
Hit your “macro” ratios at every meal and snack.

It takes thought and effort to eat clean. More so than the alternative unhealthy choices that are typically made unconsciously or hastily while flying through life on “auto-pilot”.

Eating clean also includes paying attention to things that could be sabotaging your new healthy initiative. Like saying NO to processed junk snacks and eliminating fast food.

You can do this… Start now and you’ll never look back!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Health & wellness, Healthy aging, Healthy habits, Longevity, Nutrition, Weight loss

Eat Clean, or Else…

April 3, 2017 John Dolan

You can make the decision to eat clean, or else… expect to eventually suffer the consequences that millions of others are now facing as a result of many years of bad nutrition.

It’s harmless at first. And today’s “need it now” tendency not only popularizes quick-fix solutions, our society appears to be driven by this need for immediate gratification.

Fast food establishments and highly processed junk food have become the “norm”. They’re everywhere we turn. And here’s where this problem goes from bad to worse.

When our super-busy schedules and our desire to be efficient and productive are meshed with a fast food option posing as a nutritious solution, the result appears to be a good fit.

But is it?

So you start to gain a little weight. It’s innocent at first. You’re getting older, so “it’s probably normal”. At least that’s how we rationalize it. And since you have no time to figure out a better way, you just keep going at it the same way. But expecting different results.

And you know what that leads to…

You think, “if only there was a pill on the market that could help me lose a few pounds, I’d be able to conquer this weight problem for good”.

Well of course there’s a pill for that. But does it really help anyone?

Stop and think for a second. If there was such a thing as a weight loss pill that actually worked, as so many companies claim and promote in their marketing, wouldn’t everyone be thin? Or at least, most people? (This question doesn’t deserve an answer because it’s so obvious).

Fast forward, and now these innocent few pounds have become more noticeable. This is one of the consequences you face with poor nutrition. You gain more fat, which leads to excessive weight gain.

Compound this over a few years, and debilitating diseases that were once preventable start to emerge.

Sad but true!

This has become widespread. And it’s getting worse; not better.

Did I make you stop and think about your own eating habits?

I hope so!

It doesn’t have to be this way.

But if you need a little more proof or convincing, just look around and observe the number of fast food establishments that exist.

And the highly effective marketing techniques that begin targeting our kids at an early age.

Or the abundance of “big pharma” commercials claiming to cure a gazillion ailments as long as you can handle the long list of side effects.

Why are all these drugs being developed in the first place? Could it be the result of too many years of bad habits that include laziness, neglect, and failure to take complete responsibility for ourselves?

You can also observe that more people are overweight than are fit.

This is not a threat or a scare tactic, or meant to be disrespectful.

It’s reality. And something’s gotta change…

So let’s shift gears and talk instead about a solution – eating clean.

Eating clean has worked for me for many years, and I want to help you understand it better by sharing my interpretation and approach.

What exactly is eating clean?

To “eat clean” means to eat foods in their natural state. Or as close to their natural state as possible. This includes whole foods like fruits, vegetables, and grains.

I also include chicken, fish, and lean meat in my description. But where it can go awry or get a bit confusing depends on how it’s prepared, and what you put on it before you actually eat it.

You’ve heard of whole foods. Not the fancy grocery store, but the term used as a type of food.

Whole foods lived at some point – in the ground as a plant, above the ground as an animal, or under water as a species of fish.

Let’s take a closer look at whole and processed foods, and contrast the differences.

Plant-based whole foods contain vitamins, minerals, fiber, and antioxidants. By including chicken, fish and lean meat, you gain the benefits of protein, and the necessary amino acids that make up that macronutrient.

In addition, the omega-3 fatty acids found in cold water fish is a great source for providing the essential healthy fat our bodies need. Omega-3 fatty acids are also found in other whole foods like eggs, Brussel sprouts, and walnuts.

On the other hand, processed foods are man-made. They may have started as a whole food, but at some point during manufacturing, most of the nutrients were removed. And other ingredients were added, including chemical preservatives to increase shelf life.

Think about a box of linguini. That didn’t come from a plant. But you’re thinking, it’s made from “wheat ingredients” which came from whole grains. Yes, but to make the finished product, the whole grain no longer exists as it initially did because it was processed out.

So even though linguini may taste good, what you end up eating has little to no nutritional value.

I want to make a quick point about macronutrients, which we’ll talk more about in Pillar 6. But it’s important to this part of the discussion, so…

Here’s a crash course on macronutrients:

When it comes to nutrition, our bodies need macronutrients to survive. Macronutrients are the main components of our nutrition and must be obtained through our diet. Macronutrients perform vital functions and supply our bodies with energy (aka calories).

There are 3 macronutrients that our bodies need:

Carbohydrates – contain 4 calories per gram
Protein – contains 4 calories per gram
Fat – contains 9 calories per gram

Yes, that’s right. Carbohydrates (carbs) and fat are essential to our nutrition and good health. And it’s important to note that quality matters. And 1 or 2 won’t suffice, as some of the bogus carb restricted and low fat diets suggest. We need all 3.

In general, you should aim for approximately 50% of your daily calories from carbs, 30% from lean protein, and 20% from healthy fat. And while exceptions may apply, these ratios are a good benchmark for most of us to aim for.

To put this in perspective, let’s do some quick calorie math with chicken that’s prepared 2 very different ways.

A 4-ounce serving of grilled chicken contains approximately 36 grams of protein, which equates to approximately 144 calories.
Compare this to a 4-ounce serving of chicken that’s been breaded and fried, and you’re looking at approximately 337 calories. And this doesn’t take into consideration additional saturated fat, sodium or other factors.

It’s worth noting that a 4-ounce piece of chicken is slightly bigger than a deck of playing cards.

Now let’s look at an example of eating clean.

Have a piece of grilled chicken or fish with a steamed vegetable like broccoli, cauliflower, asparagus or Brussel sprouts. You may also want to include a sweet or baked potato, or brown rice as a starchy carb. And a salad with extra virgin olive oil & vinegar (or lemon juice).

To me, eating clean means avoiding processed foods crap, and all the nasty preservatives that are synthetically infused into food that’s already low in nutritional value, just to extend shelf life.

Basically, if it comes in a package with ingredients you can’t pronounce, it probably isn’t a whole food, which usually means that it’s been manufactured. So I just say no and avoid it.

Commonly consumed things like (but not limited to) chips and other snacks, cold cuts, bread, baked goods and desserts, boxed meals like mac ‘n cheese, sugary breakfast cereals, creamy soups, and everything that comes out of vending machines should be avoided.

All are highly processed. And fast food is on that list too. Learn to say no if you’re serious about your good health.

And sorry, but I can’t accept excuses about not having enough time or money to eat clean. Or that you lack the desire to eat clean because you don’t like (name the vegetable). There are plenty of options, so lose your excuse and make the change!

Eating clean is a sustainable, deliberate action that’s crucial to your good health. It’s high quality fuel for your mind and body. You have a choice and get to decide what you will eat, and what you won’t.

Eating clean may require more conscious effort and planning for you in the beginning. But over time with consistency, it becomes a discipline that evolves into a very healthy lifestyle.

Eating clean is YOUR responsibility! It’s up to you. And it matters!

Over the next month, we will unpack this habit in more detail. But in the meantime, what can you do over the next week to clean up your eating habits? Pick one new thing you will start eating this week, and balance it out with one thing you will stop eating.

Here are a few suggestions:

START eating grilled chicken and fish.
- STOP eating all fried foods.
START eating more fruit.
- STOP or minimize your sugar intake.
START eating raw veggies, and nuts or seeds for a snack.
- STOP eating chips and all related junk.
START bringing a healthy lunch with you.
- STOP eating fast food.
START cooking at home.
- STOP or reduce the number of times you eat out.
START drinking more water (which you should already be doing).
- STOP drinking soda and sweetened beverages.

Pick one of these START and STOP combinations, and make it a habit starting this week.

In addition to building new habits, we’re eliminating the unhealthy ones too. There’s no quick fix, and it will take some time. Which is why we are focusing on ONE new healthy habit per month.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Healthy habits, Longevity, Nutrition, Personal development, Weight loss

Harness The Power

March 19, 2017 John Dolan

It’s time to learn “how to” harness the power.

Let’s stop and do a quick energy check.

First off, what time of day is it?

Now think about your energy level on a scale of 1 to 10.

Are you feeling refreshed, alert and ready to be productive? How about energized and creative?

Or would you instead describe yourself as worn out? Exhausted and unable to focus on the task at hand? And feeling a bit sleepy?

Towards the end of the day, the latter usually happens to most of us.

Some of this depends on:

the type of work you do;
the amount of sleep you logged the night before; and
your activity level and physical condition.

But none of us are super-human, despite what we may think sometimes. And most of us are dealing with some level of stress.

It’s not an excuse, it’s just reality.

So we need to do everything possible to ensure that we are showing up as our best “selves”. Whenever possible.

We all know the importance of getting 7 to 8 hours of good quality sleep every night. But sometimes that’s not possible.

Yet even when we do get enough sleep, hectic work schedules and life can demand more from us than we have to give.

It’s at these times when we can help ourselves by “plugging in” and taking a short power nap.

Here’s what some of the experts have to say:

Wikipedia: A power nap is a short sleep which terminates before the occurrence of deep sleep or slow-wave sleep (SWS), intended to quickly revitalize the subject.
WebMD: A power nap will boost your memory, cognitive skills, creativity, and energy level.
“Daytime naps can be one way to treat sleep deprivation”, says Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life. “You can get incredible benefits from 15 to 20 minutes of napping,” she says. “You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”
According to David Radcliffe, Vice President of Google’s Real Estate & Workplace Services says “No workplace is complete without a nap pod. We found that the five-minute to 15-minute power nap works on Sunday before you watch the football game, so why not here at work?”
Best-selling author Michael Hyatt says “The secret to becoming more productive is not managing your time but your energy.”

“I love a good nap. Sometimes it’s the only thing gettin’ me out of bed in the morning.”

~ George Costanza

It’s unfortunate that napping carries such a negative stigma. Like you’re lazy, unmotivated, or just wasting time. Thanks George!

But nothing could be further from the truth (in most cases).

I also think that meditation can sometimes provide us with the refreshing benefits similar to those we gain from a power nap. Click here to link back to last week’s post.

A power nap can make you more alert and productive. Otherwise, you could find that You’re Sleeping Your Life Away.

There is plenty written about power naps. And so my goal is to bring more of an awareness to it. Helping you realize the value, benefits, and even the necessity of making time for them whenever possible.

I’d like to share some articles and resources:

wikiHow – How To Power Nap: http://www.wikihow.com/Power-Nap
Business Insider – How To Take The Perfect Power Nap At Work: http://www.businessinsider.com/how-to-take-the-perfect-power-nap-at-work-2014-4
Huff Post – How To Power Nap For All-Day Energy: http://www.huffingtonpost.com/2014/09/15/power-nap-all-day-energy_n_5798256.html
Prevention – The Weird Benefit of Power Naps: http://www.prevention.com/health/sleep-energy/how-your-brain-benefits-power-nap
Great article by Michael Hyatt – 5 Reasons Why You Should Take A Nap Every Day: http://michaelhyatt.com/why-you-should-take-a-nap-every-day.html
And how about a little humor? Laughter is very good for us. Here’s a hilarious short clip from Seinfeld – Season 8, Episode 18: The Nap – https://www.youtube.com/watch?v=W__qCFWi1KA

So what do you think? Have you benefited from power naps in the past? Or have you learned something here that may help you in the future? Your input matters, so leave a comment.

Can you believe it? You’re halfway there. We have just completed our 3^rd Pillar.

I know firsthand that many of you are doing great, and due to your efforts, you’re reaping many benefits from this program.

Stay with me. Your efforts are compounding and you’re seeing positive changes. It’s only a matter of time before massive results begin to materialize.

So keep drinking plenty of water, make time for exercise, and find a way to get 7 to 8 hours of sleep every night. This consistency will continue to accelerate your success.

And stay tuned… you’re going to love next month’s Pillar. It’s the foundation for getting to and maintaining your ideal weight.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Health & wellness, Longevity, Sleep, Weight loss

Relax and Recharge For Longevity

March 13, 2017 John Dolan

Does your busy schedule include time to relax and recharge? For energy and productivity? Safety and sanity? How about for longevity?

Or time to spend a few minutes, just being present in the moment…

Okay, before you answer, take a deep breath in… Hold for 3 seconds.

Now let it out. Ohhhmmmm……

Back to my question. I’m guessing that finding time to relax and recharge may not be a priority in your busy schedule. And that’s why we are going to explore this important topic this week.

So we’ve recently covered why sleep is important to our overall health and wellness. And what happens when we don’t get enough.

This week we’ll take a peek inside our own mind.

Life moves quickly, and it can be stressful at times. That’s why it’s vital to create the space for downtime, by finding new ways to relax and recharge.

Stress isn’t necessarily a bad thing. But it can become unhealthy if we let it get the best of us for too long. Or if we don’t find a way to deal with it. (Hint: getting regular exercise and adequate sleep helps.)

Depending on the type of stress you’re dealing with, you can find relief in a number of ways. You could for example:

Go for a walk or a run.
Exercise.
Read a book.
Listen to music.
Take a vacation.
Find a hobby.

Notice that punching the wall wasn’t one of the options. And checking email or Facebook didn’t make my list. That just adds to your stress, and serves as a mind-numbing, time-sucking distraction. When you could’ve been doing something healthy and productive for yourself.

But hey, if checking Facebook or other social sites helps you find peace, then who am I to say it’s a bad thing. Just keep an eye on the time you spend focusing on others, which is time that you’re depriving YOU from working on YOURSELF.

You know what the flight attendants say in the safety demonstration before taking off, right?

About putting your mask on FIRST. (Click here to be sure).

Well it’s true! If you don’t put your mask on first, how can you take care of anyone else?

Are you saying, “Yea, I know all that stuff” and mentally moving on? ‘Cause you’re busy, or just got distracted by something else?

Well this is where I get pissed and say, “Okay, stop for a minute! The mask is a metaphor for your body. When are you going to get the hint, and start taking better care of yourself?”

So you can take care of your (family, employees, pet, whoever). And yes, so you can continue taking care of yourself too.

Deep breath in… Let it out. Ohhhmmmm………

We okay? Great! But I am serious about what I just said!

Alright, if you’re still with me, let’s move on.

Today I’d like to help you discover another way to relax and recharge. For short and long-term gain.

How?

Through meditation.

I find that meditation is somewhat of an abstract, elusive “thing”. Meaning that I don’t always feel an immediate result. Some days it may not feel like I’m doing it right. Or it could feel great one day, and I might struggle the next day with calming my thoughts or focusing.

But overall, I find it very relaxing and helpful. My favorite time to meditate is right after a great workout. My mind seems to be in the perfect state to relax. All it takes is 10 to 15 minutes and I feel like a new person. Rejuvenated and ready to deal with just about anything.

If you’ve never tried it before, I’d like to help you learn more about it. And hopefully influence you enough to give it a try. Or if you’ve tried it in the past but it’s been a while, get you to give it another chance.

And if you meditate actively, I’d love to hear about it. We can all learn from each other, so leave a comment below.

I’d consider myself a novice when it comes to meditation. I still have so much to learn, but will give you some of the methods I have found beneficial with the hope that it will spark something for you.

And it doesn’t have to be a rigid ritual that requires formal training. I’ve never been formally trained in this area. I’ve only read a few books over the years, which is why I feel I have a lot to learn.

At this time in my life I prefer guided meditations. There are countless smartphone apps and websites that offer “free” guided versions. So all you need is your smartphone, a pair of headphones, and a comfortable, distraction-free place to sit where you have privacy. By the way, your car can be that place.

I would suggest that you Google “guided meditations”. Or search for the same phrase in the App Store or Google Play Store. Listen to or preview a few until you find something that resonates with you based on the person’s voice, background music, duration, and the type of content.

In addition to meditation, I learned about the power of solitude over 30 years ago, which could also be considered a form of meditation. This is where you sit still, in silence, distraction free for 15 to 20 minutes, with your eyes closed, without moving. And these days, you need to put your phone in airplane mode.

If you’ve never tried this, you may find it extremely difficult the first few times. But it’s a great way to calm your mind and observe your thoughts. As you begin to relax, focus on your breathing or the ambient noise (which shouldn’t include the TV, radio, etc.).

It’s incredible the number of thoughts that appear when you slow down and observe. I challenge you to give it a try. Whether it’s to calm your thoughts. To plan your day. Or to find a solution to a challenging problem. The key is to try to remain uninterrupted so you can relax.

Here are a few resources

…that may help you discover the benefits of meditation.

WebMD article: http://www.webmd.com/sleep-disorders/meditation-natural-remedy-for-insomnia
Huff Post article: http://www.huffingtonpost.com/2013/07/15/meditation-in-action-mindfulness-sleep_n_3586716.html
The Honest Guys website for free guided meditations: http://thehonestguys.co.uk/meditations.html
Mindful Muscle: http://www.mindfulmuscle.com

My goal here is to get you to slow down. To think and reflect. Without distraction. Focusing on the present. Breathing deep, and letting it out slowly. You can enhance the experience by feeling the emotion of gratitude for all that you have in your life. And for this opportunity to take a few minutes for yourself.

Beautiful…

Now, it’s time to get back to reality. Keep drinking plenty of water, make time for exercise, find a way to get 7 to 8 hours of quality sleep every night, and discover the joys of meditation.

By the way, March 17^th is World Sleep Day. It’s intended to raise awareness of sleep disorders and the burden they place on society.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Health & wellness, Healthy aging, Longevity, Sleep, Weight loss

When You Don’t Snooze, You Lose!

March 5, 2017 John Dolan

What happens when you don’t snooze? That’s right – you lose!

Well, read on to make sure this doesn’t happen to you.

Wakey, wakey… Time to get back to work!

How do you feel when you don’t get enough sleep?

Are you enthusiastic and upbeat; or irritable and lethargic?
Do you feel like going for a workout; or lounging in front of the TV with a bowl of ice cream or bag of chips?
Are you productive and creative; or distracted and uninspired?

Think about the choices and decisions you’ve made when you were sleep deprived.

Were they aligned with ones you would have normally made; or did they come back to haunt you at another time?

Like the bag of chips lounging in front of the TV…

You know where this is heading. And for good reason.

Aside from an unavoidable or extreme circumstance that may happen occasionally. Or a medical condition. You are in complete control of how much sleep you get every night.

It’s your responsibility to make sure it happens. And it’s your fault when it doesn’t.

This week we’ll look at how sleep deprivation is costing us all more than just wasted time. And if you have trouble sleeping, we’ll discuss a few ways to help you solve this problem, once and for all.

In Michael Hyatt’s blog post “4 Reasons Your Leadership Suffers When You Cheat Sleep”, he points out: The national average for the amount of sleep that leaders get is 5½ hours a night. About 20% less than what most people think they’re getting. And it gets worse if the quality of your sleep is suffering.

He goes on by outlining 4 reasons why not getting enough sleep is undermining your team.

When you’re sleep deprived:

Your ability to selectively focus your attention is impaired.
Innovation and problem solving suffers.
Decision making skills decline.
Emotionally, feelings are expressed in a more negative way.

WebMD wrote about 10 Things to Hate About Sleep Loss.

Here’s their list:

Sleepiness causes accidents.
Sleep loss dumbs you down.
Sleep deprivation can lead to serious health problems.
Lack of sleep kills sex drive.
Sleepiness is depressing.
Lack of sleep ages your skin.
Sleepiness makes you forgetful.
Losing sleep can make you gain weight.
Lack of sleep may increase risk of death.
Sleep loss impairs judgement, especially about sleep.

None of the items on either list are going to improve your life. In fact, you can expect just the opposite. Hey, doesn’t this sound like even more of a reason to make sleep a priority?

But what can you do if you have trouble getting to sleep?

According to the Consumer Reports ‘On Health’ publication, up to 70 million Americans may have a sleep disorder. And according to research published in the journal ‘Sleep Medicine’, more than 40 million of them don’t get a proper diagnosis or treatment. Jeeze!

Can you relate to this?

If that’s a YES, you should seek help.

They suggest that if you have trouble falling asleep or staying asleep, or can’t function normally, you should consult your primary care physician to identify or rule out illnesses that can affect sleep. Like depression and overactive thyroid.

Otherwise, it’s recommended that you see a board-certified sleep specialist. They can determine if you’re suffering from a common sleep disorder that may include:

Chronic insomnia.
Obstructive sleep apnea.
Restless legs syndrome.

Chronic insomnia affects roughly 10 to 15 percent of adults. It’s defined as trouble falling or staying asleep at least 3 times per week for 3 months or more. Lifestyle habits are evaluated including caffeine use, alcohol consumption, use of electronic devices close to bedtime, and medications taken.

Obstructive sleep apnea affects an estimated 25 million Americans. It results in numerous pauses in breathing during sleep. A sleep lab polysomnogram is recommended to properly diagnose this disorder.

Restless legs syndrome affects about 10 percent of American adults. Symptoms include leg sensations such as burning, a creepy-crawly feeling, throbbing, or an uncontrollable urge to move your legs.

I’m not a doctor or a sleep expert. But for these 3 symptoms, I would also recommend that you take a close look at your diet, exercise frequency, and activity level.

There are 3 main components to The Health Triad. Check it out here.

Think about it like a 3-legged stool. If one of the legs is broken, the stool is unable to support itself. Before the stool can stand on its own, you need to restore the broken leg. The same is true with your health & wellness.

Make sense?

We’ve covered a lot here.

You need 8 hours of sleep every night. If you’re falling short, it’s up to you to take control. And if you think you have a sleep disorder, seek medical help.

Your health and your life depend on it!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Health & wellness, Sleep, Weight loss

Time To Get Some Sleep

February 26, 2017 John Dolan

There are some essential things in life that, like it or not, we just have to do. And one of them is to make time to get some sleep.

This is NOT an option. It’s a necessity.

And getting adequate sleep is mandatory…

We are moving into a new month, and you know what that means. Time to start building a new habit. As the saying goes, “time flies when you’re having fun”.

Remember, we are focusing on one new healthy habit every month.

To make it easier to manage.
By giving you time to make each one your own.
While helping you develop 6 new habits in 6 months that will last a lifetime.

As you can tell by the title for month 3, we’re toning it down a little.

I know what you’re thinking, “But I thought we were here to work hard. I want to lose weight and get in great shape”.

And you are correct. We are, and you will. But stay with me because there’s a valid reason for this month’s habit, and you’ll be able to accomplish it with your eyes closed.

And that’s because our Pillar for Month 3 is SLEEP.

We will learn how getting the proper amount of rest will enable you to recharge your mental, physical, and emotional capacities so you can be your best, and capable of doing more.

Do I have your interest?

I hope so because you’re not going to want to snooze through this one. So let’s get started.

Sleep is a major part of your health & wellness.

In an article titled, “Why Is Sleep Important”, the National Institutes of Health (NIH) discusses how getting the right amount of sleep can help your memory, and improve learning ability, problem-solving, creativity, focus and decision-making skills.

So it’s obvious that if you don’t get enough rest, your abilities in these areas would be negatively impacted.

According to the NIH in this article, “Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends in part on what happens while you’re sleeping.”

They go on to describe how sleep plays such an important role in your physical health. And that ongoing sleep deficiency increases your risk of heart disease, high blood pressure, diabetes, stroke, obesity, and even early death.

I encourage you to read this article at: http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

So then this begs the question…

“What happens when we sleep?”

Here’s what the National Sleep Foundation says:

“Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes.”

They go on to illustrate the role each stage and state of sleep plays:

NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4

Stage 1

Between being awake and falling asleep
Light sleep

Stage 2

Onset of sleep
Becoming disengaged from surroundings
Breathing and heart rate are regular
Body temperature drops (so sleeping in a cool room is helpful)

Stages 3 and 4

Deepest and most restorative sleep
Blood pressure drops
Breathing becomes slower
Muscles are relaxed
Blood supply to muscles increases
Tissue growth and repair occurs
Energy is restored
Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development

REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night

Provides energy to brain and body
Supports daytime performance
Brain is active and dreams occur
Eyes dart back and forth
Body becomes immobile and relaxed, as muscles are turned off

In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.

Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain.

The one-third of our lives that we spend sleeping, far from being “unproductive,” plays a direct role in how full, energetic and successful the other two-thirds of our lives can be.

If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully.

It’s interesting to see what occurs during the various states and stages of sleep. And I think the last 3 paragraphs sum it up very well. (Scroll back up and re-read those last 3 paragraphs in bold)

The consensus from my research puts the recommended amount of sleep for adults between 7 to 9 hours per night. Most experts agree that logging less than 7 or more than 9 is not advisable.

Over the past few years since I’ve been focusing on getting at least 7 but preferably 8 hours of sleep, I can say with absolute certainty that getting enough sleep makes a big difference the next day in so many ways.

And on those rare occasions when I get less than 7 hours, the exact opposite is true.

I hope you found this interesting. Next week we will try to put this into perspective by discussing what happens when you don’t get enough sleep. Until then, make sleep a priority and make sure that you are getting the recommended 7 to 9 hours per night.

If you schedule it, you have a much better chance of accomplishing it. And that may mean you have to go to bed a little earlier. But you’re worth it, so take care of yourself and get some sleep!

I’d like to wrap up with a sleep-related product recommendation.

It’s about the heavily promoted and advertised product is called “My Pillow”. But this is not a favorable rating or testimonial to buy the product. My recommendation to you is to NOT buy this product.

Although the inventor and CEO appears to be a good guy, his product My Pillow is garbage in my opinion, and not worth 2 cents. I’m simply passing this on to hopefully save you time and money.

Always remember, it’s not what happens to us that matters. Stuff happens to everyone.

It’s what we do about what happens to us that makes the difference.

So keep drinking plenty of water, make time for exercise, and find a way to get 7 to 8 hours of sleep every night.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Active lifestyle, Fitness, Health & wellness, Healthy habits, Personal development, Weight loss

What Motivates You To Exercise?

February 20, 2017 John Dolan

So what motivates you to exercise? We’ll unpack this further today.

Learning about it is important. But taking action is paramount!

As we wrap up Habit # 2 (and reach the milestone of our 100th post), I want to make sure that you understand the value of exercise.

And break your sedentary lifestyle, if that describes you. Or help you maintain this essential habit if it’s something you’re already doing.

But let’s first address a common problem that everyone faces from time to time. We can assign several labels to it. And whether you’re a fitness veteran, or a beginner, we can all relate.

What’s the problem?

You can say it has something to do with accountability, commitment, and responsibility. And they affect us differently. So let’s take a closer look at 3 variations.

Motivation. You know this feeling if you’re a fitness veteran. When you just don’t feel like going to the gym. And you look for reasons to justify why you shouldn’t, or don’t need to… ‘today’.
Getting started. If exercise is new to you, then you simply need to show up and start moving. You may not want to go, but haven’t earned the right to call this a motivation issue yet.
Getting re-started. And if you’ve ever taken any time off from your exercise routine and tried to get back to it, then you can understand and appreciate this issue. It’s kind of a combination of the first two.

All 3 of these relate to breaking a commitment that we’ve made to ourselves. Dodging responsibility.

Has this ever turned into a negotiation for you?

Inside your head, between you and you?

I have to admit. Been there, done that.

Actually, I’m not sure that you can even call it a negotiation since you’re working both sides of the argument.

And here’s the worst part – you can’t win. So stop the madness.

If you Google “motivation”, you’ll soon discover that it can be quite a complex topic. Involving behavior, and the psychology of what’s behind our actions that result in the decisions we make.

I’m going to attempt to keep it simple here. I think we’ve all heard of the carrot and stick. How about the desire to gain pleasure vs. the need to avoid pain? Same concept. Or how about intrinsic (internal) motivation vs. extrinsic (external) motivation?

In some situations, you may find that you’re more intrinsically motivated. For example, you’ve signed up for a course because you believe it will help you advance your career. You’re internally driven to complete the course because of the future potential it holds.

How about entering a competition where your results will be compared with other participants? Or the potential of a reward for achieving a sales goal (monetary, recognition, etc.). And you discover that in this situation, your drive is more extrinsically focused.

Whether you’re internally or externally motivated for a given task doesn’t matter as much as it does to recognize it. And more importantly, knowing why you’re doing this and what it will mean to you to accomplish it.

Your “why-power” is powerful, and necessary if you want to make it past the finish line.

Your WHY is vitally important for:

staying focused on the long-term picture.
keeping you accountable when your motivation wanes.
helping you stay on-track when setbacks take you off-track.
overcoming obstacles that cause you to want to throw in the towel.

We all face challenges, and no one is perfect. As we gain a better understanding of our own strengths and weaknesses, or disciplines and temptations, we can prepare ourselves to handle things that are thrown our way. Including those that can trip us up.

If you are currently exercising, accountability and motivation challenges can rear their ugly head from time to time. And they can be caused by anything.

For example, you may get derailed:

during a plateau, when results appear to be non-existent.
when long hours at work consume most of your waking hours.
if you’re stressed from life’s demands and it starts taking a toll on you.
after an injury, sickness, vacation, or extended time off from your normal routine.
when your workout gets boring, or no longer challenges you the same as it once did.
if chronic pain flares up.
[Insert your reason.]

If exercise is new to you, or it’s been years since you’ve worked out, getting started may represent your biggest challenge. But you may also have to deal with:

a weak, uninspiring goal.
laziness from being sedentary.
uncertainty about what to do (or how to get started).
insecurity, fear of the unknown, or a lack of confidence.
lack of interest, indicating the need for a stronger WHY.
initial soreness and muscle fatigue that keeps you sidelined.
expecting too much, too soon.
[Insert your reason.]

Realize that these are all normal occurrences. They happen to everyone. It’s part of being human.

But it’s also exciting and motivating to overcome these challenges when you’re faced with them. So it’s best to be aware, and prepare.

Here are some suggestions. You can hire a personal trainer for a few sessions, recruit an exercise buddy, mix up your routine a bit, or set shorter term mini goals to recognize incremental results along the way.

Or try exercising at a different time, like in the evening if morning is your normal routine. You may find that you enjoy the time change occasionally, and may even get a different result.

Here’s where a strong “why” comes to your aid. Forget about willpower. To overcome inactivity, you need strong reasons why you want to (and should) – exercise. Along with what it will mean to you when you do.

And when you need a little extra motivation, take a page out of Nike’s playbook and “Just Do It!”.

Or, just stay home. Yes, that’s right. Take the day off.

Once in a while is okay. This could be your body giving you a signal that it needs a break. Only you can judge this. Just don’t let it become a habit.

Ok, let’s put exercise motivation aside for a minute, and look at this from a different perspective.

If you choose to not exercise, or haven’t exercised in years for whatever reason, we need to talk. I’m not here to pick on you. And I am certainly not here to judge. But I am here to help you recognize the necessity and the value of exercise.

And find a way to get you to take action.

While there is no guarantee that exercise helps you live a longer more active and enjoyable life, there is plenty of evidence and medical data which shows that it does.

In fact, exercise has been proven to provide numerous health benefits. We discussed some of them 2 weeks ago. You can link back here.

But in this post, I am not going to focus on the benefits again. I’d prefer to look at it from the ‘other side’ to see if I can entice you to reconsider exercise.

There’s plenty of proof that’s been gathered from people who avoid exercise and make bad food choices. After years of abuse and neglect, you’ll find many of them in hospitals and cemeteries.

By NOT exercising, you run the risk of:

Gaining weight (and getting fat).
Becoming depressed and unhappy.
Having a stroke or heart attack.
Developing type 2 diabetes.
Falling and breaking something.
Dying earlier than necessary.
‘nuf said?

This is not a scare tactic. But feel free to use it as one if it gets you to start moving.

We have one body and one life.

It’s a gift that we should cherish, take seriously, and take care of.

Any questions?

Next week we’ll tone it down a little as we launch our 3rd Pillar. If you’re working hard and you’re feeling the burn, you’ll appreciate next month’s habit.

In the meantime, get some exercise and keep drinking plenty of water.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Fitness, Goals, Health & wellness, Healthy habits, Weight loss

You Can’t Manage What You Can’t Measure

February 12, 2017 John Dolan

If you want to build a new habit, you need to reinforce it. I have found the best way to do this is with a simple technique called “tracking”. And this powerful technique is proven by the simple fact that you can’t manage what you can’t measure.

In today’s post, we’ll discuss how you can start leveraging this valuable tool. But more on this in a minute.

I also have an exercise tip from my friend and Certified Personal Trainer, Ron Bove in The Trainers Corner.

This month’s habit is exercise. And so far, we’ve covered the 2 primary types – strength and cardio training. We’ve also discussed the impact that exercise intensity can have on our results.

As you strive to reach your exercise goals, one day at a time…

You’ll find that you have:

More energy.
Better focus.
Greater strength and stability.
A desire to move more.
Increased endurance during exercise and throughout your day.
The ability to manage stress better.
A lower resting heart rate.
Better quality sleep.
And a new outlook on life!

Building on our healthy exercise habit, this week I would like to explore the benefits of a valuable tool that I mentioned above. But don’t worry, I am not trying to sell you a new gadget.

This tool costs you nothing, yet will help you accomplish SO much. It will keep you motivated as you begin to see results in this 6 Pillars To Better Health & Vitality program.

And hey, you may already be using it to some degree.

What is it?

It’s called “tracking”.

Tracking brings your choices, decisions, habits, and behaviors to your conscious awareness by allowing you to see what you are currently doing, or not doing.

Equally as important, tracking helps you micro-manage the things you want to start, stop, or continue doing.

And this impacts your results – bigtime!

How freakin’ cool is that?

Here’s an example of how I’ve used tracking.

For the past 20 years, I have worn a heart-rate monitor during my workouts. I did this so I could measure and track my calorie burn. And that’s because calorie burn was an important metric that helped ensure that I was meeting or exceeding one of my goals.

I’m still tracking my calorie burn, but to a lesser degree because I’ve got a good handle on that metric. Other things I’m tracking at the moment include my daily water intake, sleep, and weekly exercise.

But here’s the main point I want to pass on.

If you are serious about a goal (and why wouldn’t you be), you should be tracking the key behaviors that will help you achieve that goal. And if your goal is to lose 30 pounds by July 1^st, then pick ONE important element to measure. And start tracking it immediately!

Let’s look at some key behaviors that you can track based on a weight-loss goal.

Your daily steps.
Your daily calorie intake.
The number of times you exercise every week.
The number of calories burned during exercise.
The type of exercise performed (strength or cardio).
The number of miles you walked or ran.
The number of hours you sleep every night.
The number of times you say NO to dessert.

Some of these metrics can translate into data that will become the daily and weekly next steps of your longer-term goal.

This is key!

But make it easy on yourself.

Track one thing for the next month. After you build that habit, you can add a second key behavior to track. Which is exactly what we’re doing in this program.

Just don’t fall into the trap of tracking everything at once.

It may seem exciting for the first week. But it will quickly become a monotonous chore that you will eventually despise. And then stop doing altogether.

So make it a habit that’s simple. One that you will want to maintain.

And tracking with your smartphone is a great way to start.

For example, iPhone users have the built-in “Health” app. The dashboard feature makes it so easy to enter and view the information you want to start tracking.

Visually, you can see your progress. And it’s all stored in one place.

For Android users, check out the Google Fit or S Health apps. Or do a search in the Google Play store to research any new apps.

So what’s my tip for this week? Start tracking.

Measure and track one key behavior that will help you accomplish your annual health & wellness goal.

What’s the ONE key behavior you’ll start tracking?

For additional help, check out these 2 posts on tracking:

Along with these valuable resources from Darren Hardy:

And if you’re interested in tracking your exercise calorie burn, then I highly recommend you check out Polar heart rate monitors. Unlike the Fitbit or other fitness trackers, Polar heart rate monitors are better for tracking calories burned (in my opinion).

Why?

Because you’re measuring calories burned during exercise only. Our bodies burn calories all day long. When we are walking, talking, eating, sitting… Even sleeping.

And I’m not interested in tracking something that happens naturally and automatically. Especially when I’m in a resting state.

I prefer tracking something that I’m doing incrementally that is positively impacting my good health. And that’s exercise.

So I track it!

What do you think? Will you give “tracking” a try? I sure hope so.

Before we end this post, I want to introduce you to my friend Ron Bove. I’ve asked Ron to provide a brief piece this week on exercise.

The Trainers Corner:

by Ron Bove

Try This All-in-One Combination Exercise
A side-step squat with wood chop works your arms, torso, abs, back, legs, thighs and butt. Make sure you maintain proper form when doing this exercise. Stand with your feet shoulder-width apart holding a 3 to 4-pound medicine ball or dumbbell in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball down toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 12 reps on one side and then repeat on the other leg.

We’ve covered a lot today.

Next week we’ll wrap up our exercise habit with a topic that will keep you coming back for more. One more post on exercise, and a desire to dive into our 3^rd Pillar next month.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

#tracking

Active lifestyle, Fitness, Goals, Healthy habits, Weight loss

Is Cardio Exercise Right For You?

February 5, 2017 John Dolan

Hopefully you have some muscle soreness that hurts SO good from last week’s strength training sessions. And since we’ve recently launched our second pillar for better health & vitality by adding the healthy habit of exercise to our routine, get used to the feeling.

If it’s new to you and you’re not sure, give it time. This feeling of muscle soreness will become something you’ll look forward to and appreciate in the future.

It’s Month 2, Week 2 of our 6 Pillars program. You’re drinking a lot of water and racking up extra steps from additional trips to the bathroom. And yet you’re still coming back for more.

I commend you on your interest and determination!

You can work through the soreness with another strength training session, which will help to kill the pain, while you integrate some cardio exercise into your next workout.

That’s right!

It’s no surprise that cardio is our second type of exercise.

So let’s start by getting clear about what cardio “is”.

Cardiovascular exercise (aka cardio or aerobic exercise) is any exercise that gets your heart rate up, and keeps it elevated for a significant amount of time. Cardio improves fitness by increasing your oxygen intake and heart rate. Cardio exercise promotes increased use of oxygen in order to improve the overall body condition.

According to Wikipedia, aerobic exercise is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process.

Aerobic literally means “relating to, involving, or requiring free oxygen” and refers to the use of oxygen to adequately meet energy demands during exercise. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.

Dr. Kenneth Cooper was the first person to introduce the concept of aerobic exercise. In the 1960s, Cooper started research into preventive medicine. He became intrigued by the belief that exercise can preserve one’s health.

Cooper is credited with conducting the first extensive research study on aerobic exercise in the 1960s on over 5,000 U.S. Air Force personnel. In 1970 he created his own institute (the Cooper Institute) for non-profit research and education devoted to preventive medicine. He sparked millions into becoming active and is now known as the “father of aerobics”.

What is considered cardio exercise?

Running and walking (briskly) – outside or on a treadmill or elliptical
Cycling – outside or on stationary or spin bikes
Stair-climbing / stepping – stadium stairs or the newer stair-climbing machines
Swimming – known as one of the best exercises you can do
Kickboxing, jumping rope, and hitting a heavy bag
Dance, including Zumba
Games like basketball, soccer, tennis, and the lower intense game of table tennis
Hiking and mountain biking

What doesn’t count? I strongly suggest that you avoid the exercise gimmicks that are sold on TV. You know the ones that have great looking fitness models who claim that using this supposed “gadget” is how they got into such great shape, in only 5 minutes a day.

Does anyone believe this?

It’s important to get the heart pumping, the blood flowing, the lungs breathing, and the sweat dripping. I can’t admit to loving my intense cardio sessions while I am at the beginning or even halfway through. But when it’s over I feel great. And it’s that combined feeling of euphoria with a sense of accomplishment and the long-term results that keep me coming back for more.

I firmly believe that intensity matters with exercise. Once your doctor approves you for exercise and you’ve spent a few months building up your strength and endurance, it’s time to add intensity to your strength training and cardio exercise sessions.

As your intensity level increases, the length of time you need to spend exercising can be reduced.

High intensity interval training (HIIT) has become a popular form of cardio training in recent years. HIIT involves alternating intensity levels during aerobic exercise.

For example, during HIIT, you increase the resistance or your speed for 2 minutes, which increases your intensity and heart rate.

Then you reduce it to a more moderate intensity with less resistance or speed for 1 minute, which helps you recover and slightly reduces your heart rate.

You can do this manually, or by selecting the “interval” option on many of the new cardio exercise machines.

I’d rather spend 30 to 40 minutes at a ‘moderate to high intensity’ level than 60 or more minutes at a lower one. Wouldn’t you?

I personally strive for 2 serious cardio sessions every week, plus 2 to 3 strength. It used to be 3 to 4 cardio sessions and 1 to 2 strength, but I was burning too many calories, which was causing me to lose lean muscle. But losing muscle is not the goal, so I changed the ratio.

I also incorporate cardio exercise into my strength training sessions. I do this with a heart-pounding 10 to 15-minute warm-up before lifting. Or 5 to 15 minutes of rope. And sometimes I’ll squeeze in a few sets of hitting the heavy bag, which elevates the heart rate.

And by incorporating “super-sets” when I lift, I’m automatically including cardio into my strength training sessions.

Super-sets are a way to maximize your time by performing 2 or more different exercises of different muscle groups with very little to no rest in between.

For example, one super-set could consist of a set of bench presses, bar curls, dumbbell fly’s, and reverse curls without resting between each exercise. You rest when you’re done with those 4 different exercises. Then you do it again for a couple more sets.

The alternative would be one set of bench presses and rest. A second set of bench presses and rest. A third set of bench presses and rest. Next, a set of bar curls and rest…

You get the point. A lot of resting and wasted time when you could be doing something else.

Although we introduced strength training last week, the point here is to illustrate how super-setting can add a cardio component to your strength training sessions by keeping your heart rate up. In my book, that’s another form of intensity that makes a difference!

Zumba has become a popular cardio routine for the ladies. I can’t personally comment on the benefits of Zumba because I have never participated in a class. But from what I’ve seen, I’m not convinced that you’re going to burn a lot of calories.

However, if it’s fun and gets you moving, then it’s a good thing to include in your workouts. As long as it’s not the only thing you do. Add a couple strength training sessions and other forms of cardio to the mix and you’ll be happy with the long-term results.

Spin on the other hand, will burn a lot of calories. When you adjust the resistance and change your speed, and go at it with intensity, you’ll have an invigorating, heart-pumping session that leaves you drenched and satisfied. It’s a great leg workout too.

My go to cardio workout is the Octane elliptical. The “interval” option mixes 2 minutes of higher resistance which kicks up the intensity, with 2 minutes of lower resistance.

This is a form of HIIT mentioned earlier. The reduced resistance gives you time to catch your breath and bring your heart rate down a couple ticks before it’s time to kick it up again.

It’s a great workout that burns a lot of calories in a 35-minute session when you really go for it.

I’d like to re-emphasize a point I made last week.

You should seriously consider hiring a personal trainer. Especially if exercise is new to you. Or of you’re out of shape and it’s been a while since you’ve exercised. Even if it’s only for a few sessions.

Or at a minimum, ask the gym staff for assistance and recommendations. These men and women are trained professionals who can help you identify the right exercises based on your fitness level and goals.

You’ll learn how to use machines that may seem foreign or complex, and how to perform new exercises while executing proper form.

I found this fact interesting and wanted to share: 1kg of muscle burns 50 extra calories a day, whereas 1kg of fat burns just 3 calories a day. More proof that lean muscle is your friend.

Let me see if I can help you understand the value of cardio by ending this post with a list of (some of) the benefits.

Cardio exercise:

Increases energy
Strengthens your heart
Improves lung capacity and strengthens your lungs
Boosts metabolism, burns calories, and helps you lose weight
Helps reduce stress
Promotes restful sleep
Lowers your blood pressure
Reduces LDL bad cholesterol, and boosts HDL good cholesterol

If you haven’t started your exercise program, you need to, while you continue to reinforce your water habit. Remember, we’re deliberately building one habit at a time. There are only 6, and we’re on number 2. Find a way to weave these into your day. It’s up to you to make it happen!

Congratulations to Scott Compher! Scott is a member of our 6 Pillars “pilot” program who lost 10 pounds during our first month.

Evidence that small changes can make a BIG difference if you do the work. If you stay committed and focused on your goal by building these 6 habits, your results will show up too…

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Which can become a BIG problem.

You’re easily over 2,500 calories.

Eating clean is YOUR responsibility.

There are 3 things you can do…

Now it’s time for YOU to take action…

I hope so!

It’s reality. And something’s gotta change…

What exactly is eating clean?

Here’s a crash course on macronutrients:

Now let’s look at an example of eating clean.

Now it’s time for YOU to take action…

And know where the current path is leading you?

NOW is the time to influence your future.

Now it’s time for YOU to take action…

Let’s stop and do a quick energy check.

Here’s what some of the experts have to say:

“I love a good nap. Sometimes it’s the only thing gettin’ me out of bed in the morning.”

~ George Costanza

Now it’s time for YOU to take action…

This week we’ll take a peek inside our own mind.

Here are a few resources

Now it’s time for YOU to take action…

When you’re sleep deprived:

Here’s their list:

Now it’s time for YOU to take action…

Sleep is a major part of your health & wellness.

“What happens when we sleep?”

Now it’s time for YOU to take action…

Your WHY is vitally important for:

By NOT exercising, you run the risk of:

Now it’s time for YOU to take action…

You’ll find that you have:

But here’s the main point I want to pass on.

The Trainers Corner:

Now it’s time for YOU to take action…

What is considered cardio exercise?

Cardio exercise:

Now it’s time for YOU to take action…

Take control of your health & wellness. Start today!