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Working Out the Right Way... |
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Written by David Payne
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Working out should be a challenge, but it definitely should not be painful. If you find yourself running straight for the ice packs and aspirin after working out, you are probably doing something wrong. Before you convince yourself you have a wonderful excuse to quit, try evaluating your exercise program. First, determine if you are exercising at the proper level. A beginner should not try to bench press 300 lbs or run the treadmill at the highest level. Believe it or not, starting off slowly will actually make you stronger faster, as you will avoid injuring your muscles. Also, pain is an excellent deterrent. You should feel invigorated and even a little sore, but ever like a mouse who has hit the wrong feeder bar. If you are working out at a gym, ask a trainer to help you develop a proper exercise program. If you are exercising on your own, there is a myriad of books and resources from which to learn. Two important points people tend to minimize are stretching and warming up. These are a must. The stretching before you workout should be light, as your muscles are cold. Never bounce or be jerky. This increases the likelihood of tearing your muscles. Warm up for about 10 minutes then stretch lightly. After working out, you can stretch more thoroughly. It is very important to stretch the muscles you have just worked in order get the most out of the exercise. Stretching the muscles lengthens them and allows them to heal stronger and be more limber. Again, never bounce or jerk while stretching. Proper form is more than important, it is a must. If you are not executing the exercise properly, you might as well not be doing it at all. Improper form leads to injuries and an inefficient use of the muscle and your time. Do not tweak yourself in order to do more sets or to keep up with an aerobics instructor. It is always quality and not quantity that will get you results. Besides, it can be quite embarrassing to be spastically moving around or straining in an unnatural position. Further, be sure that you are giving your body ample rest time between workouts. One should not exercise the same muscles in the same manner every day. Exercising tears down the muscles. It is the healing of the muscles that makes them grow and become stronger. Try working your upper body one day and your lower body the next. Or, if you are a runner, alternate your long distance runs with weight training or short distance runs. Finally, it is always important to use the proper equipment. Even if you are working out at home, it is imperative that you have the proper equipment. If you are doing an aerobic workout video, it may be as simple as the right pair of shoes. If you are dead lifting 500 pounds, you will also need gloves and a back support. Do not skimp on the equipment. It not only can aid in the prevention of injuries, but also help you keep good form. If after trying all of these, you are still experiencing pain, be sure to check with your doctor. You may be doing an exercise that is not right for your body. Before you throw away your workout sweats and limp to your easy chair, be sure you are exercising correctly with the correct form and equipment. There are so many things that one can do to exercise. Don't give up. |
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Written by David Payne
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On January 20, 2009 I stood in 26 degree weather for 8 hours with the hope of getting a glimpse of President Obama as he made his final walk to take his place for the Presidential parade. When standing in the cold for 8 hours you notice a lot of things. One thing I noticed is that most Americans are overweight. Not unlike the financial crisis, the obesity crisis has enveloped our great nation. As a fitness professional I often find myself watching people. I watch eating habits, I watch social habits and I also watch activity (exercise) habits. My constant observation brings many questions to mind. One that I have been giving a lot of thought lately is, "why diets fail?" Over the years I have personally counseled over a thousand individuals on fitness, weight loss and weight management. Despite differences in race, age, and social-economic standing, they all have one thing in common. They want to be fit and healthy. And to be fit and healthy the process usually involves some type of diet. People often ask me which diet program they should use to shed unwanted pounds. My simple answer is, "the one that works." I know this sounds silly so let me explain. The diet that will work for you is the one that meets the following three criteria: it must be permanent, it must be balanced and it must be livable. PERMANENT The first step is to move away from the term "diet" and start using the term "lifestyle." Diets are usually temporary and temporary conditions mean temporary results. Thus the yo-yo effect of losing/gaining, losing/gaining over and over again. A lifestyle is more permanent and permanent conditions give lasting results. Remember that weight loss/weight management is a marathon and not a sprint. It is like trench warfare. You must dig in and be prepared for a long campaign. The second criteria is balance. BALANCE Crash diets have a very low successful rate. Studies have shown that diet without exercise has a single digit success rate. But when one combines diet with moderate exercise the success rate skyrockets to over 75%. The term "exercise" turns off a lot of people because most Americans hate to workout. But exercise comes in many forms. All day long you are presented with short and simple opportunities to increase your activity level and achieve balance. Here are a few: 1) Take the elevator up and take the stairs down. 2) Stop circling the parking lot, take the first available spot and walk. 3) Pack your own lunch every day. 4) Earn your indulgences before you have them. LIVABLE My third criteria is that you use a system that is livable. A plan is only as good as your ability and willingness to stick to it. Be honest with yourself and find a system that fits your lifestyle. This may mean that you try several different approaches before you find the right one. It is like buying a pair of shoes. Rarely does the first pair fit just right but when you find the right one you will know. dp |
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Protein, how much do I need? |
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Written by David Payne
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Proteins are a very important part of your diet. Proteins are the basic building material of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. There are 20 amino acids that are required for growth by the human body and all but eight can be produced in an adult body. These eight essential amino acids are found mostly in meats. However, there are non-meat sources that contain all eight essential amino acids. Quinoa (an ancient South American grain) is a great example of a plant source that provides the eight essential amino acids. Most health industry experts agree that protein intake should be limited to 10-15% of your total daily caloric intake. And since the average American diet contains ample quantities (volume) of protein, I like to focus more on protein quality. Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. But beware of protein sources that are high in saturated (bad) fat. You can do this by moderating your intake of fatty meats, animal skin and organ meats. Although high in protein, these sources can be high in "bad" fat and "bad" cholesterol. Beans and whole grains are a great supplement or alternative to animal protein. These foods generally contain fiber, healthy fat and other important nutrients without the cholesterol and saturated fats found in animal products. A simple internet search will expand your knowledge and reveal the exact protein and nutritional contents of the foods you eat. The old phrase "you are what you eat" sums it up nicely. Always remember that quality input (food) makes a quality product (body)........dp |
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Three Super Foods You Should Be Eating |
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Written by David Payne
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Not a day goes by without someone pulling me aside and asking for eating tips. I usually start by telling them the foods that they should avoid but today I want to tell you about 3 foods that can have a huge impact on your health and wellness.
1) BUCKWHEAT...Don't let the name mislead you. Buckwheat is not related to traditional wheat. The proteins in buckwheat are among the best in the plant kingdom. Buckwheat contains all essential amino acids (eight proteins that the body cannot manufacture) in good proportions, making it closer to being a "complete" protein than any other plant source, even soybeans. Buckwheat is composed of 75% "complex" carbohydrates. You've undoubtedly heard the recommendation that we should eat fewer "empty calorie" sugar carbohydrates and eat more "complex" starches. Buckwheat is great for diabetics and is packed with fiber, vitamins and minerals. For people who struggle with wheat allergies and gluten intolerance, buckwheat is ideal. Buckwheat is a great breakfast choice. Cook it just like oatmeal and add a little soy or low fat milk, berries, nuts and a little maple syrup or honey and enjoy. 2) FLAX SEEDS....The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, but the amount of fiber, antioxidants, and Omega-3 fatty acids is much higher than most grains. Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied. Flax seeds are great to sprinkle on salads and mixed in stews and soups. A little go a long way. 3) CHIA SEEDS...Chia seeds were introduced to most Americans through the Chia Pet. However, Chia seeds are one of Nature’s perfect foods, containing essential fatty acids (an excellent vegetarian source of omega-3 alpha-linolenic acid), protein, soluble fiber, protective antioxidants, vitamins, minerals, phytonutrients, and more. Pound for pound these tiny seeds yield more high quality protein and nutrients than any other nut, seed or grain. Chia was cultivated or gathered by the Aztecs, Mayas, Tehuantapecs, and other Native American peoples. In most of these cultures, chia was a staple food considered to be sacred, and was consumed specifically for greater energy by runners, warriors, and athletes. A chia seed will absorb up to 10 times it weight in water giving you a feeling of fullness. Because of this, Chia seeds are quickly becoming a popular diet food. Add chia seeds to salads, soups, and smoothies....dp |
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Healthy Father's Day Gifts |
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Written by David Payne
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This year I decided to set three very strict criteria for Father's Day gift recommendations. 1) It must encourage Dad to stay fit and healthy. 2) It must be an item that he can share with the family. 3) It must be something that I, as a father, have personally used and enjoy. I spend a lot of time sampling and testing health and fitness products. Rarely do products live up to their promotional hype and I usually feel cheated and mislead after shelling out my hard earned money for the latest fad. But the following two items are worth their weight in gold: #1 The BlendTec total blender (www.blendtec.com) is my favorite kitchen gadget in the world. I originally saw this product on a cool site called (www.willitblend.com) and had to try it myself. On the site, the BlendTec blender turns everything from a cell phone to credit cards to dust. This product replaces a blender, food processor, juicer, coffee grinder, ice cream maker, smoothie maker and much, much more. This machine is my most helpful tool in eating heathy without sacrificing taste and enjoyment. I use it to make fresh soup, smoothies and ice cream. #2 The Comparative Guide to Nutritional Supplements by Lyle MacWilliam. This guide is a must for every American household. This straight forward, simple to read guide explains the role and importance of vitamins, minerals and other vital nutrients. Also, Mr. MacWilliams does an unbiased analysis of the top 1500 nutritional products available in the US and Canada. This is a great guide to evaluate your nutritional products or find one that meets your specific needs. You can find this book at Amazon or any major online book store. This year let's show Dad how much we love him by giving him gifts that promote healthy living.....dp |
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