Tag Archives: #healthyhabits

Health & wellness, Longevity, Personal development

My View

6 Comments

Here’s what my view looks like…

Vitality

It’s been 3 years since I started the Thin2Win health & wellness blog. After consistently publishing about 150 weekly posts, I have learned a lot. And yet I still have a lot to learn… and to give!

But I have reached a point in this journey where I need to assess and evaluate the direction I’m taking.

My goal is to help people live longer with more energy and vitality.

How?

By losing weight and getting into the best shape of their lives, sustainably and naturally, without supplements, or the need for restrictive diets and quick-fix tactics.

I choose to focus on The Health Triad, by consuming quality nutrition, maintaining regular exercise, and getting adequate sleep.

And I’ve proven that my philosophy works.

But there’s a big “BUT”, and here it is…

It requires work.

But doesn’t anything worthwhile require some effort?

Of course.

Anyway, if I were to assign a grade to the impact I’m having and the results I’m getting based on the successes you’re having, I would have to rate it below average.

Vitality

And here’s why…

Aside from a few known success stories, my ability to motivate my loyal followers to get results by doing the work and staying the course has been ineffective.

There’s that ‘effort’ thing again…

But it doesn’t end there. I have also failed to reach and recruit new people, which has been disappointing to say the least.

Don’t get me wrong, your individual successes are what motivate me. And I am committed to your success. But without it, I have to be honest, and admit that it’s not working.

Which is why I need to figure out what I need to do differently.

Otherwise, if I continue doing the same thing, while expecting different results; well, you know what happens…

Vitality

So I believe it’s time to re-think my approach.

Here’s what I know:

  1. The philosophy and concepts I teach WORK!
  2. And there are plenty of people who need my help.
  3. But my current approach with this blog is NOT working.
  4. And it is my direct responsibility to find a way to make it work.

Here’s what drives me… it’s my desire to live to at least 100 years young (actually I’ve upgraded it to 110 years young), while remaining active and maintaining the best quality of life the entire time.

This desire for the long-term is what drives me today. This includes my daily choices, which influence the habits I build, the actions I take, the decisions I make, and the disciplines I develop.

You have to understand, I’m not perfect, I’m no angel, and I’m no different than you. This healthy lifestyle is pretty easy to maintain.

And as Jim Rohn used to say, “What’s easy to do is easy not to do”.

So true… What’s hard in my opinion is:

  • Living an unhealthy, sedentary lifestyle
  • Maintaining an extra 20 pounds or more
  • Dealing with diabetes, heart disease or cancer
  • Or how about early death

That’s hard!

In fact, this longevity and vitality philosophy is what became the catalyst that motivated me to start this blog 3 years ago. And I’m so happy I did. And humbled that you followed me.

So I’m going back to the drawing board.

And hoping to develop a better way to help others take action towards building and sustaining a healthier lifestyle.

I will report back periodically, and may pass on information about improving health & vitality, or publish new posts periodically, but not at the same weekly frequency that you’ve become accustomed to.

I wish you all the best in your quest to find better health & vitality.

Active lifestyle, Fitness, Goals, Health & wellness, Weight loss

Need Some Accountability?

Accountability

Need some accountability in the health & wellness department? Don’t worry, I can help you…

Now that Thanksgiving is over, and the December holidays are looming, this can be a very stressful time for so many reasons.

Between busy work schedules, holiday parties, planning for next year, and of course shopping, it’s easy to see why.

Add to this, eating more than usual and some late nights, and you run the risk of derailing progress and momentum.

But I didn’t intend to stress you out even more. I’d rather focus on the positive. After all, this is supposed to be a happy time of year, where we enjoy ourselves and the company of family and friends.

There are many ways to enjoy yourself and stay on track with your health & wellness initiative and goals. Remember, Strive for 95!

It’s not about perfection.

You can enjoy yourself and stay accountable. So this week, I’m republishing a recent post that gained significant popularity.

It’s called Judgment Day Is Calling!, and is inspired by one of my daily practices that keeps me accountable to meet and exceed my goal for staying in the best shape of my life.

Click here to read the post.

I hope this valuable accountability practice provides the inspiration to help you accomplish your 2018 health & wellness initiative.

Are you looking for more accountability?

Accountability

If one of your 2018 goals has anything to do with getting in shape and losing weight, I’d suggest getting on the waiting list for 1 of the 4 group coaching programs I’m conducting next year.

I have designed this new “pilot” program to help you lose weight and get in shape in a proven and sustainable way. It’s based on small lifestyle changes that produce better health & vitality by focusing on healthy habits that get results.

This program will change your life!

I am looking for serious people who will commit to losing weight and getting into the best shape of their life.

If this describes you, then get on the waiting list and sign up here.

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.

Nutrition, Weight loss

Too Much Turkey? Don’t Worry…

Sugar

If you ate too much turkey on Thanksgiving, don’t worry. Turkey is one of the “leanest” high-quality (lean) protein sources you can eat.

As we learned in last week’s post, many of the side dishes that accompany a Thanksgiving meal are good for you too.

Besides, Thanksgiving only happens once a year.

Even if you include a couple of Thanksgiving leftover meals (we have to, don’t we), you’re still okay because it’s a great balance of your macronutrients. Something you should strive for with every meal.

But…

if you’re consuming too much sugar, I’d venture to guess that your sugar consumption is more of a habit – and a bad one at that, than a one-off holiday overindulgence.

If this sounds too close to home, you should definitely kick that bad habit as soon as possible.

Why?

Sugar is toxic to your body, and one of the main elements at the heart of today’s obesity epidemic, in my opinion.

It should be no surprise that sugar is:

  1. Addictive.
  2. Hidden in a lot of processed foods that are not so “sweet”.
  3. As empty as you can get when you consider calorie content and benefits you get from the calories you’re consuming.
  4. A cause of inflammation in your body.
  5. A substance that actually makes you crave more of it.
  6. Just as detrimental (if not more) as artificial sweeteners.
  7. Causing you to gain or maintain excess weight.

By the way, I have some advice for anyone that’s overweight, on yet another diet, and has been deceived to buy into fad or restrictive diet programs and cleanses; or to believe the myths about fat-free, no carb, low protein approaches, which are promoted for no apparent reason other than to help their authors sell more books.

Stop believing this…

It’s a LIE!

Your body needs 3 macronutrients – protein, carbohydrates, and fat. Every day, with every meal, for survival. In fact, anyone who tells you to eliminate any of these is not to be trusted for many reasons. And the main one is because their philosophy is not sustainable.

Oh, and by the way, fat-free does not mean sugar free, for whatever it’s worth.

 

So, I’m going to assume that because you’re reading this, you want to get in shape and lose weight. And you may have a sugar addiction that’s unknowingly sabotaging your efforts and holding you back.

First, you need to learn more about added sugar and artificial sweeteners, including the foods where you find them.

Then it would be helpful to learn just how damaging sugar is to you and your body.

And finally, how you can significantly reduce or eliminate your sugar intake.

I encourage you to check out the following posts:

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, Nutrition, Weight loss

I Am Thankful for YOU!

Thanksgiving

… and I had to tell you.

I am thankful for your interest and loyalty in following this blog. I am also grateful for the opportunity to help you gain control over your health, wellness, vitality, and longevity.

All this gratitude motivates me in so many ways.

I know some of you personally, but many of you I don’t. In this context, it really doesn’t matter.

Either way, I’m driven to want to help you.

I’m also thankful to have found success at maintaining a high-degree of health & vitality for myself. And grateful for the platform to share these healthy habits with each of you; despite the challenge of slower than expected growth, and exposure to a broader audience.

Thanksgiving

During this Thanksgiving holiday, take time to give thanks for the things in your life that are challenging you and making you better.

But also take time to relax & recharge. Unplug from your busy life. Take time for yourself, and spend time with family and friends.

Go for a nice long walk. Make time for a workout. And find something to be grateful for regardless of where you are in your journey.

And then enjoy the amazing food, family, and friends that accompany this special holiday.

There are so many great things about a Thanksgiving Day dinner. But for some, feelings of guilt about eating too much ruins the fun.

Don’t let this happen.

Alleviate your stress by managing your portions and enjoying yourself. Besides, eating a little more than usual on one day isn’t going to completely derail your plans. If you try to be more mindful, you’ll have more control and make better eating choices.

Need help feeling or expressing more gratitude. My friend Mark Henson coined the term GREATitude. As he puts it, it’s like gratitude times ten. Here’s an example of his GREATitude Kickstarter.

Look at the benefits of Thanksgiving dinner.

Here are 2 articles that I hope will make you feel better about what you’re eating.

  1. Four Surprising Health Benefits of Thanksgiving Dinner
  2. 5 Health Benefits of Your Thanksgiving Turkey

It’s always wise to practice good plate management and portion control. So instead of just loading up mindlessly, plan your plate strategy by using the following ratio of clean macronutrients.

Thanksgiving

If you’re compelled to indulge in something lower on the “clean eating” scale, go for it and enjoy it. Just have a little, and savor the moment instead of devouring it and going back for more.

And remember, slow down and allow your brain to catch up with your stomach. You’ll feel much better with this approach. I can vouch for it, but sometimes need to be reminded of this after going too far myself. It just so happens that my wife is an incredible cook.

And finally, as we wind down the year…

You’re probably starting to think about what you want to accomplish in 2018. If it has anything to do with getting in shape and losing weight, I’d suggest getting on the waiting list for 1 of the 4 group coaching programs I’m conducting in 2018.

I’ve designed this new “pilot” program to help you lose weight and get in shape in a proven and sustainable way. It’s based on small lifestyle changes that produce better health & vitality by focusing on healthy habits that get results.

This program will change your life!

I am looking for serious people who will commit to losing weight and getting into the best shape of their life.

If this describes you, then get on the waiting list and sign up here.

And most of all… Happy Thanksgiving!

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, Health & wellness, Nutrition, Weight loss

The Verdict Is In…

Standard American diet

Excess body fat is dangerous, and can be deadly. In fact, the additional weight is not only a burden to carry around, it can cause so many different diseases. Diseases that include diabetes, heart disease, stroke, cancer, hypertension; plus, many more.

For the past 2 weeks we’ve been focusing on diabetes awareness. So it should come as no surprise that being overweight is one of the leading causes.

It’s not a guarantee, but the data is strong.

This doesn’t mean that if you’re thin, you’re immune to diabetes or other diseases. It’s just that being overweight is a condition that’s noteworthy as we evaluate diabetes prevention. Or reversing a diabetes or pre-diabetes diagnosis.

It’s also worth noting (or repeating) that the top 3 recommendations and lifestyle changes after receiving a diabetes diagnosis include:

  1. Improve your nutrition.
  2. Increase your activity level and exercise.
  3. Get adequate sleep.

Actually, these “recommendations” are advisable for everyone, including non-diabetics. People of all ages and fitness levels.

I know, I sound like a broken record – I continually write about these 3 topics. But this is what you need. It’s what we all need… to improve our health & vitality.

So my question is – “Why wait?”

Why wait for a medical emergency? Why wait for a doctor to prescribe this “directive” to get you to start doing something about it?

Diabetes is not to be taken lightly. It’s a serious disease that can wreak havoc on your body and your life.

You’ve heard the alarming statistic – two-thirds of people in the US are either overweight or obese. This is not only unfortunate. It’s unnecessary!

Standard American diet

The standard American diet (SAD) is one obvious giveaway. And yes, it is SAD this has become the norm (and likely the cause of so many health issues and early deaths in our society).

What does the standard American diet consist of?

Far too many highly processed meals (if you can even call them meals). Sugary or artificially sweetened beverages. A lot of excess sodium, sugar, fried foods, and saturated fat. Barely any nutrient-dense whole foods. And if there are any, they’re probably prepared with heavy sauces, or loaded up with other high calorie crap.

It’s truly a SAD situation.

I may sound like I’m ranting, and I guess I am. It’s just so frustrating to see so much neglect and laziness around, that eventually catches up and causes some nasty and devastating life-changing events for so many people.

So what can you do?

Let’s look at a common example: You have been consuming the standard American diet for far too long – you’re overweight – you have diabetes – and you want to integrate new, healthier habits into your life. You also want to break some of your unhealthy routines and habits, but don’t know where to begin.

Here are 9 things you can start doing to free yourself from the standard American diet and improve your health & wellness:

  1. Replace sugar and artificially sweetened beverages with water. Your goal should be 2 to 3 liters per day for the ladies, and 3 to 4 liters for the men.
  2. Start walking every day, or on most days. Strive for 10K a day.
  3. Minimize your sugar and sodium intake. This includes artificial sweeteners.
  4. Minimize processed white flour products like breads, pastas, pizza, and bagels.
  5. Cook more often at home, and eat fewer meals out.
  6. When you do eat out, skip the appetizers and dessert. And ask to have your meal prepared how you want it. Go grilled; not fried. Steamed; not soaked in butter. Salad dressing on the side…
  7. If you’re still smoking, STOP! And minimize your alcohol intake.
  8. Subscribe to this blog, and review previous posts.
  9. Hire a certified personal trainer to help you develop an effective exercise plan based on your medical condition and fitness level.

If not for yourself, make some healthy changes for someone else. Take it one step at a time. And have patience as you develop each new healthy habit. With consistency, your results will begin to appear. And compound!

Standard American diet

This wraps up our 3-part series on diabetes awareness. You can link back to the last 2 posts here:

If you know someone who can benefit from this information, I encourage you to share this post with them.

I hope you found this information to be helpful and valuable.

And if you’re approaching your diabetes diagnosis from the preventative side, I’d suggest getting on the waiting list for an upcoming group coaching program that I’m conducting.

I have designed this new “pilot” program to help you lose weight and get in shape in a proven and sustainable way. It’s based on small lifestyle changes that produce better health & vitality by focusing on healthy habits that get results.

This program will change your life!

I am looking for serious people who will commit to losing weight and getting into the best shape of their life.

If this describes you, then get on the waiting list and sign up here.

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, Health & wellness, Longevity, Nutrition, Sleep, Weight loss

Type 2 Diabetes Is Serious!

Type 2 diabetes

Type 2 diabetes is serious! It’s been called a “silent” disease because there’s such a wide range of symptoms that often don’t appear until blood sugar levels are off the charts.

Unfortunately, the warning signs can be so mild that you may not notice them. In fact, some type 2 diabetes sufferers don’t find out they have the disease until other problems surface as a result of the long-term damage caused by it.

Last week we looked at some of the symptoms and common lifestyle markers that are common to many diabetes sufferers. This week, we’ll continue with additional information and resources.

When the pancreas is working properly, it releases insulin, which helps our bodies store and use sugar from the food we eat. If the pancreas isn’t working properly and one of these conditions occurs:

  1. The pancreas doesn’t produce any insulin.
  2. When the pancreas produces very little insulin.
  3. Or if the body doesn’t respond appropriately to insulin.

… then a type 2 diabetes diagnosis usually follows after testing.

It’s also worth noting that people with type 2 diabetes have a significantly higher risk for stroke and heart disease.

So it’s crucial to get checked out if you suspect any symptoms. Here’s an article on 12 things that make type 2 diabetes more likely.

According to the American Diabetes Association, everyone over the age of 45 should be screened for Diabetes every 3 years.

However, you shouldn’t wait to be screened if certain risk factors are present. Like high blood pressure and high cholesterol; or if you’re overweight.

Type 2 diabetes

If you suffer from any of the type 2 diabetes symptoms, you should call your doctor. Some of these include:

  • Increased thirst.
  • Frequent urination.
  • Abdominal pain.
  • Weak and tired feeling.
  • Unexplained weight loss.

If you’re not sure, seek medical attention. Here are some additional warning signs.

There’s a wealth of online information about diabetes. You may want to check out this WebMD Type 2 Diabetes Guide. It’s a “dashboard” of web links to specific topics. The info can sometimes seem repetitive between multiple posts; and in my opinion, includes way too many advertisements. But nonetheless, it’s informative and helpful overall.

It’s also beneficial to improve your nutrition when managing type 2 diabetes. Here’s an article on 15 foods to help manage diabetes.

And finally, here’s a link to last week’s post if you missed 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, Longevity, Sleep, Weight loss

Relax and Recharge For Longevity

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…

Relax and recharge

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.

Relax and recharge

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.

Relax and recharge

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.

Relax and recharge

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.

  1. WebMD article: http://www.webmd.com/sleep-disorders/meditation-natural-remedy-for-insomnia
  2. Huff Post article: http://www.huffingtonpost.com/2013/07/15/meditation-in-action-mindfulness-sleep_n_3586716.html
  3. The Honest Guys website for free guided meditations: http://thehonestguys.co.uk/meditations.html
  4. 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 17th 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!

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

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

Sleep deprivation

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.

Sleep deprivation

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:

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

Sleep deprivation

WebMD wrote about 10 Things to Hate About Sleep Loss.

Here’s their list:

  1. Sleepiness causes accidents.
  2. Sleep loss dumbs you down.
  3. Sleep deprivation can lead to serious health problems.
  4. Lack of sleep kills sex drive.
  5. Sleepiness is depressing.
  6. Lack of sleep ages your skin.
  7. Sleepiness makes you forgetful.
  8. Losing sleep can make you gain weight.
  9. Lack of sleep may increase risk of death.
  10. 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?

Sleep deprivation

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:

  1. Chronic insomnia.
  2. Obstructive sleep apnea.
  3. 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.

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

Is Cardio Exercise Right For You?

Cardio exercise anyone?

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.

Cardio exercise anyone?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.

Cardio exercise anyone?

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.

Cardio exercise anyone?

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.

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

Exercise For Longevity

Welcome to Pillar 2! This week we introduce the second healthy habit of our program – exercise. If you participated in Habit 1, I’d like to congratulate you for completing this first vital habit.

Habits help you exercise for longevity

In case you’re just joining us, we are launching 6 healthy habits to help you get into the best shape of your life. One new habit every month, from January to June.

You can link back to the first habit here.

But you may be wondering…

“One habit per month? Why are we taking it so slow?”

Here’s why…

Habits can be difficult to develop, especially when life gets in the way. I want to make it as easy as possible for you to succeed. By giving you the gift of focus and time to reinforce each new habit.

For month 2 we will add exercise to your routine. It’s an essential part of your healthy lifestyle.

In addition to making you look and feel great, you will become stronger and leaner when you exercise for longevity.

I’d also like you to consider the additional benefits. Exercise will…

  • burn fat and build muscle.
  • reduce stress and improve your mood.
  • improve your heart and cardiovascular functions.
  • increase blood flow to your brain and improve cognition.
  • prevent heart attacks, stroke and high blood pressure.
  • strengthen bones and improve balance as you age.
  • prevent or reverse nasty diseases like type 2 diabetes.
  • improve your focus, creativity, and productivity.
  • get you into fantastic shape, if done right.
  • help you lose or maintain weight.
  • reduce anxiety and depression.

And the benefits of exercise don’t stop here.

The two primary forms of exercise that we will cover include strength and cardio training. This week’s focus will be on the strength part. Strength-training (aka resistance training or weight lifting) becomes even more important as we age.

It’s been proven that our muscles, bones, circulatory and respiratory systems all benefit from strength-training. But despite this fact, not enough people include it in their weekly exercise routine.

Reasons vary but include limited knowledge of what to do, a lack of discipline, and a concern about becoming too bulked up with big muscles. Like this guy…

Why does Arnold exercise for longevity

Ok, so I have to ask. Was this your first thought when I mentioned strength-training? Were you afraid you would bulk up like Arnold?

Be honest…

Take a deep breath. Relax. And don’t worry. You will never look like this. Even if you spent 3 hours a day in the gym, 6 days a week.

So let’s eliminate that concern right up front. Unless it’s your goal and you consume large amounts of performance enhancing drugs.

Otherwise, you don’t have to worry. Go train hard with confidence.

If you’re new to exercise, body weight exercises like the ones covered in the Accelerate Your Weight-Loss post can become your initial workout for the first month or two as you acclimate your body to exercise, based on your fitness level.

It’s best to take it slow in the beginning.

You will also need to change the order of these 6 exercises to suit your muscle groups better.

For example, start with push-ups. Then move to squats, mountain climbers, lunges, planks, and high knee pull-downs. And then go for at least 3 sets.

During the first month, you should not be concerned with intensity, or results. Instead, shift your focus to learning the exercises and practicing good form.

After you graduate to weights, you can perform one set of this “accelerate your weight-loss” routine as your pre-workout warmup.

Exercise for longevityAfter the first month or two, your strength-training routine will continue to target the major muscle groups including your legs, chest, back, shoulders, arms, and core.

I strongly suggest that you hire a certified personal trainer (CPT) at your local gym. Especially if strength-training is new to you.

CPT’s possess the skills to help people with different physical abilities and fitness levels by customizing the right exercises that enable you to achieve maximum results.

In addition, the one-on-one interaction ensures that you’re learning the proper technique and doing the exercises in good form. Even if it’s only for a few sessions.

Tom Venuto, former bodybuilder and best-selling author suggests using dumbbells when you’re just starting out. Dumbbells are easy to handle and you can use them in the gym or at home.

Dumbbells encourage equal development on each side of your body, and they’re safer. Especially if you’re training alone. I personally include them in my strength-training sessions.

Burn the fat feed the muscle teaches you to exercise for longevity

By the way, I highly recommend his book Burn The Fat Feed The Muscle if you want to get in shape, the natural way through exercise and good nutrition.

Not only is Tom an expert in his field, he offers great insight and devotes a section to specific exercises in his 28-day plan. You’ll learn about the 10 biggest weight training myths, and how weight training helps you get leaner.

So let’s recap.

  • This month’s healthy habit is exercise.
  • This week’s homework involves starting a strength-training plan.
  • If you are new to exercise, spend the first month or two getting your body acclimated by doing body-weight exercises. Click here for suggestions.
  • After your first month or two of body-weight exercises, it’s time to start strength-training with weights. Preferably with dumbbells, 2 to 3 days per week.
  • Refer to Tom Venuto’s 28-day plan (TNB-28) in Burn The Fat Feed The Muscle.
  • You should hire a certified personal trainer (CPT) to match your physical abilities and fitness level with the right exercises.
  • And there’s no need to be intimidated by big muscles or physically fit people. You have your own goals and abilities. Focus on what you want! And work towards achieving it.

Disclaimer: Whenever starting a new exercise plan or nutrition program, you should always consult a doctor.

And finally, here’s a brief list of resources to help you exercise for longevity:

In the meantime, keep reinforcing your water habit by drinking more water as you begin to exercise for longevity.

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.