Be Healthy

#Sweating On Sundays Part III

If you have been following every Sunday, I post a new workout routine called #SweatingOnSundays. So enjoy the new workout and let me know what you think. These workouts are catered to people who are bored with treadmills and elliptical and want to make sure they are getting their cardio in to burn fat as well as building strength and muscle.

(You can click on any exercise for a quick link to a video showing proper form and how to perform each exercise if you are unfamiliar. Remember only you know your limits, so be smart and go at a pace you can handle)

Each exercise is done one after another without break. You have a 5-10 minute break after you have completed each exercise in order. Once your break is finished you go through the entire routine again. (Note: All Cardio Bursts are done in sprint-like intensity)

  1. Push ups  50 – 75 reps (vary on experience)
    Cardio Burst: Mountain Climbers – 1:30 – 2:00 minutes  (vary on experience)
  2. Oblique Twists 5-20 reps (vary on experience)
    Cardio Burst: Latter runs 2 minutes- 3:30 (vary on experience)
  3. Lat Pull Down 20-35 reps (vary on experience should fail on last rep)
    Cardio Burst: 40 meter sprint 5-15x (vary on experience)
  4. Jump Squats 20-50 reps (vary on experience)
    Cardio Burst: Stairs  5 sets of stairs (vary on experience should have 25-50 steps per set)
  5. Over Head Press 15-30 reps (do a weight you will fail by on the last rep; vary on experience) – No Cardio Burst after go right to next exercise
  6. Pec Butterflys: 25- 45 reps (vary on experience should fail on last rep)
    Cardio Burst: Burpies – 15-25 reps (vary on experience)
  7. Russian Twist 1:30-2:00 minutes (weight vary on experience to last duration)
    Cardio Burst: Sleds 45lbs 10-20 reps (vary on experience)

Enjoy the new routine and as always stay motivated, that is the key to success in health. Never Quit!

-JB

 

Weekend Warrior

Do you enjoy the occasional beverage? If you’re anything like me, you went harder than you care to admit during your post high school/college years and giving up the fun times has been hard ever since. Responsibilities, loans and work have become your life ever since that era ended. The vast majority of us are all in that same boat. Weekends end up becoming the only time we can forget about our normal boring lives and let loose. This is our time to turn into our alter ego; the weekend warrior. I fall victim to it all the time. Now this doesn’t mean you can’t have fun, there a just a few things to keep in mind before you go hard this weekend.

Alcohol is a simple sugar which is quickly absorbed in the stomach. What does that have to do with anything you ask? It means that since it is absorbed so rapidly, it causes a huge spike in your body’s insulin levels. However, what goes up must come down. At this point you may still be wondering what my point is. Well, with that huge crash after your quick insulin spike comes heavy cravings for sugar/carbs.

Think back to those infamous late night fast food/frozen dinners you ate after a long night of drinking. It wasn’t just the fact that your sense of judgement had been impaired from the alcohol. It was actually your body’s physiology was telling you that you it needed to replenish sugar/carbs, or it will crash. In turn this lead to eating more food. You may not have noticed, I certainly didn’t at the time, but there is a whole industry that found a way to make extra money off this as well. What business you ask? Restaurants. I know I was shocked too… Have you ever gone to a restaurant and drank an alcoholic beverage, or had bread before your meal? This isn’t done on accident. The restaurants want you to indulge. The reason being is that after a heavy insulin crash from the bread and alcohol, you will be even more hungry when you order. This usually results in ordering more food, possibly even dessert.

I am all for having fun, but keep in mind that when you drink alcohol it isn’t just your judgement you have to worry about, your body will also be trying to fool you into eating unhealthy foods too. You have worked too hard on your health all week to throw it all away. So have fun, but do so in moderation and be in control. Rely on instinct not impulse!

Check back in tomorrow for #SweatingOnSundays Workout Routine!

-JB

It’s Fat Time Of Year!

Whether you are a seasoned veteran, or you recently jumped on the healthy living and fitness bandwagon, there are a few things to keep in mind this time of year. It is dessert and candy holiday haven. You will be surrounded by the chocolate candies, the apple pies, the pumpkin pies and endless unhealthy desserts! Does this mean you can’t enjoy the holiday season without being the holiday food grouch? No! Not at all. It just means you need to make good decisions.

For example, If you know you are going to a party where there will be no healthy snacks, or healthy dessert options, just bring one with you. People might even praise you for this. You will be surprised at the large number of people who are becoming more health conscious. Having said that, there are still a few out there that will try to drag you down with them to the sweet-sweet sugar dark side, but stick to your routine and kindly say no thank you. If you need a motivational refresher, you can reread the article, A second on the lips, lifetime on the hips. That always helps me when it comes to the peer pressures of holiday sweets.

You never know, you might even help shift the view of those that don’t eat as healthy and get them to join in on the healthy living side with you. Either way, have fun during the holiday season and always think twice before eating based off impulse instead of instinct.

If you are looking for a yummy healthy holiday snack/dessert option, here is one from @savourthiskitchen, Thanks Marlene Berstein!

-JB

Paleo Omelet Muffins

If you didn’t get a chance to read the article on Why Skipping Breakfast Makes You Fat, check it out here. In the article we break down why breakfast really is one of the most important meals of the day to get your metabolism kicked into high gear. To follow up on that informative excerpt, I have included a great video on some delicious Paleo Omelet Muffins (thanks @allrecipes!) below to keep your body fueled and your taste buds satisfied. This is a great meal that you can prep on Sunday and enjoy all week to help save time, stay healthy and be more efficient. Enjoy!

Also, keep an eye out for tomorrows #SweatingOnSundays workout routine to help burn the fat while tightening up your body and getting stronger. Have a great weekend everyone!

-JB

#SweatingOnSundays Workout

As promised, here is a new workout for this week to follow up on last week’s workout. If you missed last week, I will be posting a new workout every Sunday. This is for people who are trying to really burn fat and get bored with doing only cardio. You can use this in supplement to a cardio routine or in place of, as it incorporates a lot of cardio bursts and keeps your heart rate up the entire time, hitting that oxidative glycolysis (fat burning) zone mentioned in the blog titled, “Tredmills Are Boring.” You can find that blog entry from the home page if you want to catch up. Here is your Tuesday workout- enjoy!

TUESDAY’S WORKOUT #SweatingOnSundays:

(You can click on any exercise for a quick link to a video showing proper form and how to perform each exercise if you are unfamiliar. Remember only you know your limits, so be smart and go at a pace you can handle)

Each exercise is done one after another without break. You have a 5-10minute break after you have completed each exercise in order. Once your break is finished you go through the entire routine again. (Note: All Cardio Bursts are done in sprint-like intensity)

  1. Push ups  25 – 75 reps (vary on experience)
    Cardio Burst: Box Jumps – 15-20 (vary on experience)
  2. Pull Ups  5-20 reps (vary on experience)
    Cardio Burst: Battle Ropes (singles waves alternating)
  3. Flutter Kicks  1 minute – 1 minute 30 sec. (vary on experience)
    Cardio Burst: Mountain Climbers 1 minute – 1 minute 30 sec. (vary on experience)
  4. Walking Lunges (no weights) 10 – 30 each leg (vary on experience)
    Cardio Burst: Jump Rope 1 minute – 5 minutes (vary on experience)
  5. Seated Row: 15-30 reps (do a weight you will fail by on the last rep)
    Cardio Burst: Burpies – 15-25 reps (vary on experience)
  6. Tricep Dips 10-25 reps (vary on experience)
    Cardio Burst: Sleds 45lbs 10-20 reps (vary on experience)

Enjoy the new routine and as always stay motivated, that is the key to success in health.

 

-JB

Find Your Happiness

Take a moment out of your day to be free and happy. Life is too short and full of craziness not to take in the beauty around us and live for the moment. Make a point to do this everyday and you will start to see what truly matters. #BeInTheNow #LiveForTheMoment

-JB

I Sit For A Living

Many of us fall victim to having a job that requires us to sit a good 6 – 10+ hours a day. The human body has evolved over centuries to allow us to be upright and mobile, yet we have found a way to defy our own evolution by creating desk jobs and cubicles. I am not stating we should be standing on our feet every waking moment, but mixing it up to get the body moving is much better than being stagnant. To paraphrase one of Newton’s laws (even though I don’t think Newton was thinking of this when he created them) an object will remain at rest unless acted upon by an external force.
Welcome 2016! Companies are finally waking up and noticing their employees are getting lazy and sick. I am not saying that sitting all day is the only thing making us sick and lazy, but it’s not helping the equation much either. I am excited to see companies are now implementing sit-to-stand desks and giving people the option to periodically stand while working. I am a huge fan of this model and personally take advantage of it all the time. I even make a competition out of it with my coworkers to see who can stand longer.
If you are lucky enough to have a job where this is an option, I highly recommend utilizing the opportunity to stand periodically while you work. There are many reasons, but I will focus on four real health benefits you will gain by standing periodically while working throughout your workday:
1. Your body’s circulation will improve. Get that warm and fuzzy feeling.
2. You will be strengthening your stabilizer muscles and joints. I choose this over the alternative of letting them weaken and deteriorate over time.
3. Improves your posture. No more slouching!
4. Your workflow and energy will increase which usually equates to promotions and more $$$$!
I swear I am not just making up benefits to endorse a fad. The benefits are real and I will get into them, but before I do, I want to address the people that don’t have the luxury of sit-to-stand desks.
If your company is not forward thinking enough for stand up optional workstations, you can still do other things that will help improve your health at work. Here are three things I would recommend doing to help increase your movement:
1. Take the stairs if you have them. One step at a time.
2. Stand up while you’re on the phone. It may feel weird at first, but you get use to it.
3. Walk over to coworkers desks rather then call them. You may make a new friend!
Now about those benefits I mentioned earlier. Let’s start with circulation. Standing rather than sitting for long periods of time has been proven to increase your body circulation. The reason being is the muscles in your body require oxygen and blood flow. The more you use those muscles, the more blood flow your body needs. Simple as that. It may not seem like much, but after all, you are performing an activity. By just standing, you are utilizing twice as many stabilizer muscles than you would be sitting. Which brings me to my next point.
Have you ever had a backache, knee pain, neck twinge, or foot soreness? You’re not alone! These are very common afflictions among many people. A big reason (even though this isn’t always the case) for aches and pains is heavily due to weakness of stabilizer muscles. I know, crazy right!? Weakness in stabilizer muscles makes it hard for your body to support movement and can lead to injury. In other cases, injuries can be caused because muscles begin to over compensate when stabilizer muscles are not strong enough. Seems hard to believe that something as simple as stabilizer muscle plays that big of a role, huh?
Let’s take a look at this from another perspective. Have you ever seen those big body builder competitions on TV? What do you think would happen if one day they stopped lifting weights all together? Yes they would lose those fake orange tans, but besides that, yes, you guess it, their muscles will decrease in size and strength. The same goes for stabilizers muscles and joints. The ones that can’t win you hot body contests, don’t get all the attention and won’t turn any heads. However, stabilizer muscles are the real unsung heroes of the body. Keep in mind you have three things constantly working against your stabilizer muscles every day in an unfavorable combination; your body weight, gravity and time.
Now to my last point, increasing your work flow and energy.This is just simple math. A real 1+2=3. Have you ever noticed that when you sit or lay down, you begin to feel tired and get sleepy? This is because you’re telling your mind and body you are relaxing. It is comfortable. Not exactly the mindset and mental edge to get you that promotion over Janette and Bob, now is it? Your mind and body are at their peak functionality when you are alert and standing. Your body begins to rest when it is sitting or laying down. Think of it that way.
Standing while working really has a pivotal impact on your health and body. If you have a stand up desk at work, go ahead and take advantage of it! You might just thank me later when you no longer have back pain and don’t feel too tired to focus at work.
-JB