Category Archives: Nutrition

This is Your Brain on Exercise

This is Your Brain on Exercise

Getting fit is often seen as a way to get body-wide benefits inside and out — from a leaner and stronger physique to better cardiovascular health. But another organ surprisingly also sees plenty of advantages when you work up a sweat: your brain.

“Your brain is wired to respond positively to exercise,” says Loretta Graziano Breuning, PhD, author of “Habits of a Happy Brain.” “When you exercise consistently, your brain gets even more efficient at making and releasing the natural chemicals that keep you upbeat, like serotonin, dopamine and oxytocin.”

That means by working out, you’re basically creating your own anti-depressant. But that’s just the start. Here’s a look at some of the ways exercise can literally change your brain, plus the benefits you might see as a result.

BETTER MULTITASKING

Cardiovascular exercise has been associated with better cognitive function and studies note that when people do high-intensity activity, they tend to increase brain volume. With more volume comes a better ability to complete complex tasks, according to Matthew Capolongo, a NASM performance enhancement specialist and a coach at New York-based Professional Athletic Performance Center. He notes that this can include problem solving, information processing and multitasking.

Consider taking a HIIT class before your next big, multitask project at work — it could make your brain operate better as a result.

IMPROVED MEMORY AND LEARNING

According to a recent study, it only takes about six weeks of aerobic exercise to increase the size of your hippocampus, the part of the brain that’s largely responsible for memory formation and learning activity.

In addition to increasing the size of the hippocampus, exercising can also change what’s happening in this area. The hippocampus has the unique capacity to generate new neurons every day — up to 700 of them, according to neurologist Majid Fotuhi, MD, chairman of Memosyn Neurology Institute. Unfortunately, most of these neurons don’t survive unless they have support from the body to grow.

Exercising not only increases the production of neurons, Dr. Fotuhi notes, but also helps those young neurons thrive. That can be a significant boost for memory. In fact, he adds that somestudies have suggested that walking just a mile a day might lower the risk of Alzheimer’s disease by nearly 40 percent.

SLOWER BRAIN AGING

Like the body, the brain ages and can show signs of deterioration along the way. But exercise can slow the process, according to a recent study.

Researchers asked 1,228 men and women about their exercise habits, then tested their cognitive abilities, including reasoning, thinking speed, memory and organization. They followed up five years later with the same tests on about half the study group.

They found those who did more physical activity during the five-year period scored higher on the cognitive ability tests than those who were more sedentary. One possible link, the researchers suggested, is exercise can lower risk factors that impair blood flow to the brain, such as high blood pressure, diabetes and heart disease.

Not only does staying physically active lower the chances you’ll deal with those other chronic issues, but it also confers brain benefits along the way.

EXERCISE = BRAIN POWER

The advantages of exercise in terms of brain health may be helpful to keep in mind — no pun intended — if you’re struggling to stay on track with your goals or hitting a plateau. Remember that even if you’re not seeing physical results right now, your brain could be bulking up in the background and making huge improvements that will serve you well into the future.

For full article by Elizabeth Millard, visit https://blog.myfitnesspal.com/this-is-your-brain-on-exercise/

Paleo, vegan, intermittent fasting… Here’s how to choose the absolute best diet for you.

People always ask me which “nutrition camp” I fall into. Is it paleo? Vegan? Low carb? Intermittent fasting? Or something else? In essence, they’re asking: “What’s The Best Diet?” 

Today I’ll share my surprising answer. I’ll also explain how we’ve used certain “best diet” principles in our coaching program to help change the lives of tens of thousands of men and women.

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When considering making improvements to the way you eat, it’s so easy to set out in search of The Best Diet. You know, the one that’ll finally…

… help you drop the pounds (and body fat) you’ve been unable to lose, in some cases, for years.

… make you feel physically strong and mentally sharp.

… help you rock a swimsuit at an upcoming pool party, enter a room with confidence, and actually enjoy having your picture taken.

… give you some energy back so you can run around with your kids (or grandkids), take the stairs without getting winded, and book a bucket list trip without worrying about whether you’re up to it.

Here’s the thing. That Perfect Diet might not exist. (At least not the way you think it does.) But the way you want to look, and feel? It’s totally possible.

We’ll dig into this idea in a second.

What is the best diet?

A while back, I did a short media blitz in Toronto, appearing on three TV networks and speaking with 13 print journalists in a single day.

While the journalists’ questions ranged from health and weight loss to sports nutrition, one particular theme kept emerging. They wanted to know which “nutrition camp” I belong to.

From one award-winning journalist:

“I’ve visited your website and I’m still not sure: do you guys believe in ‘paleo’? Or do you believe in the standard ‘RD stuff’?”

From a TV broadcaster (on air, no less):

“Your coaching program sounds great. But, if I were to sign up for it, would I have to cut out all my carbs?”

From a production assistant on a TV program:

“I have a friend who’s vegan and she’s super healthy. I’m thinking of trying it…what do you think?”

In that one day I received at least a dozen questions like this, all of which essentially ask the same thing:

What’s the “best diet” for people to follow?

After answering the same questions over and over again I started to get annoyed. Not at the journalists, mind you. But at myself. Because even after years of the same question, I haven’t yet come up with a pithy, one-liner response.

I simply don’t fall into a single “diet camp”. And that confuses the hell out of people, since the human brain likes easy categorization.

“But … but … I need to fit you into one of these nice little nutrition boxes.”

If I could help people stick me and Precision Nutrition into the right nutrition box, I would. Believe me, it’d make things a lot easier.

But I just can’t do it.

Here’s why: I don’t believe there’s a single, absolutely, positively, without-a-doubt best diet for every person to follow, always, and forever.

Spend enough time actually working with clients — like we do every day — and you’ll probably start to feel the same way too.

Think about this: Our coaching program has been tested with nearly 50,000 clients in 100 different countries. (Plus it’s been validated in several peer-reviewed scientific studies).

You can imagine the diversity.

  • Body type: Some clients come to us tall and thin. Others come short and stocky.
  • Dietary preferences & exclusions: Some clients come to us eating lots of meat every day. Others come eating no meat at all.
  • Budget: Some clients come to us with an incredibly low budget. Others come with an unlimited budget.
  • Organic / conventional: Some clients come to us eating only boxed and packaged foods. Others come eating only natural, organic, whole foods.
  • Nutrition knowledge: Some clients come to us as devout followers of a certain dietary practice. Others come with very little nutrition knowledge whatsoever.
  • Time: Some clients come to us with lots of free time for a health and fitness project. Others come with very little time to devote to health and fitness.

You get the picture.

There’s simply no way we’d be able to help all those folks make incremental improvements in their eating if we were militant about a single nutrition paradigm.

Can you imagine:

“I know you have a super-low budget for food. But if you sell your vehicle, or maybe one of your children, you’ll be able to afford the organic and free-range whole foods we recommend in our program. That’s the only way to get healthy and fit.”

“Carbs? You’re not alone. We all like ‘em. But this program is all about cutting way back. Low carb is what works, period. Insulin is the enemy. So say goodbye to sugar. And pasta. Potatoes too. And rice…”

“Sure, I understand the moral and ethical obligation you feel. But eating animal foods… that’s how we do it. You need the protein and the fat. And it’s how our ancestors ate. So suck it up, throw a steak on the grill, and let’s get this party started.”

While these responses are a little extreme, they’re not that far from what I hear every day in the gym or read on Facebook. And it’s a shame because…

The best coaches don’t have a single nutrition philosophy.

Sure, if a particular nutrition idea — like Paleo or vegetarianism — worked for you personally, that’s awesome. You should be happy you found something that helped you reach your goals.

But to suggest that because it worked for you, at one point in your life, under a particular set of circumstances, now everyone else should follow the same program? Well, that’s just silly.

Physiologically, the human body can do well under a host of different nutritional conditions.

This is clearly demonstrated by examining the traditional diets of various tribes and ethnic groups throughout the world.

  • For example, the Arctic Inuit and African Masai eat traditional diets that are very high in fat and animal products with very few vegetables.
  • Conversely, the Kitavans in the South Pacific eat traditional diets that are low in fat but very high in vegetables and starchy carbs.
  • And the Tokelau near New Zealand eat traditional diets that are very high in saturated fats.

Crazy differences, right? Yet all traditional diet eaters are relatively healthy people with minimal incidences of cardiovascular disease, stroke, diabetes, inflammatory obesity, etc.

This is only possible because the human body is amazingly adaptable to a host of different dietary conditions.

It is possible to be healthy and fit whether you eat mostly meat or mostly veggies, mostly fat or mostly carbs, many times a day or just a few times, and so on.

Which means that, as a nutrition coach, I shouldn’t really belong to any specific nutrition camp at all.

When you work with actual human beings, you must be a nutritional agnostic.

Open to evaluating anything and everything that could work. Willing to test new methods, even if they fly in the face of current beliefs or practices. And humble enough to sometimes be wrong, even if you really like being right. (Which I do.)

If I believe too strongly in any particular “nutritional religion”, I fixate on the food itself. Or my own personal way of looking at food. And I lose focus on what’s most important as a coach: my clients and their individual physiological and psychological needs.

Here’s another example: our Precision Nutrition staff. With close to 100 team members, PN is like a nutritional United Nations convention.

  • Some eat plant-based diets. Others eat meat-based diets.
  • Some eat high carb diets. Others eat low carb diets.
  • Some eat dairy-free, gluten-free, and all other potential allergen-free diets. Others “eat whatever I want as long as I get enough proteins and fats and stay healthy” diets.

The common theme is that we all practice what we preach, we all take health and fitness seriously, and we all monitor the results of our dietary choices closely, adjusting where necessary.

We respect each other’s choices and get along just fine. We’re more interested in exploring what works than we are in being right.

But wait … how can all these different diets actually work?

You’re probably wondering: How can such wildly different nutrition programs all lead to positive results?

My response: They’re not as different as you might think.

Most effective nutrition programs are more similar than different. (Yes, even Paleo and plant-based eating.)

When done properly, Paleo diets, plant-based diets, high carb diets, low carb diets, eating small meals frequently, eating larger meals infrequently, etc. all accomplish the following:

1. They raise nutrition awareness and attention.

I know, everyone wants to talk about the food itself — the proteins, carbs, and fats. What to eat more of and what to avoid.

But research is now showing that simply paying better attention to what you eat is a key factor in whether you’ll lose fat, get lean, and improve your health.

Whether your attention is trained on avoiding carbs, eating more vegetables, seeking out organic / free-range food, avoiding animal foods, or avoiding “non-Paleo” food, it’s all good.

Because what you focus on may not matter as much as simply caring more about what you’re eating in the first place.

2. They focus on food quality.

Paleo and low carb advocates want you to eat more natural, free-range animal-based foods that are higher in protein, higher in fat, and are minimally processed.

Vegan and high carb advocates want you to eat more natural, plant-based foods that are higher in fiber, antioxidants, and are minimally processed.

Recognize what’s common here?

Indeed, very few nutrition camps recommend you eat more processed, chemical-laden “junk” food. (Thank goodness.)

Instead, pretty much every camp recommends eating whole, minimally processed, nutrient-rich foods. And that may be one of the most important nutrition interventions of all, regardless of the protein, carb, and fat breakdowns.

3. They help eliminate nutrient deficiencies.

In keeping with the last point, the best nutritional advocates help us shift away from highly processed foods, which are often low in nutrients because they’ve been stripped out during processing, and toward more whole, minimally processed foods, which often have their nutrients intact.

Thus, a properly designed diet of any kind eliminates some of the most common nutrient deficiencies (water, certain vitamins and minerals, proteins, and essential fatty acids).

This is huge. We often look, feel, and perform terribly when we’re deficient in important nutrients. But within a few weeks of correcting these deficiencies, we feel totally rejuvenated. (And because the transformation is so dramatic, that’s often when we become diet zealots.)

4. They help control appetite and food intake.

When we’re more aware of what we’re eating, choose more satisfying, higher quality foods, and eliminate nutrient deficiencies, we almost always end up eating less total food. We feel more satisfied. We lose fat, gain lean muscle, and perform better.

Notice that you don’t need calorie counting here. Focusing on food awareness and food quality is usually enough for people to tune into their own hunger and appetite. And that means calorie control without the annoying calorie math.

It also means you can maintain your results / weight loss. Counting calories has a shelf-life; no one does it forever.

5. They promote regular exercise.

When people start paying attention to their eating, they usually start thinking about physical activity too. In fact, many of the diet camps recommend regular exercise. (Which is a good idea, since focusing on diet alone may actually interfere with establishing a consistent exercise routine.)

When a person exercises regularly, with a mix of high and low-intensity activity, they dramatically improve their ability to turn the food they eat — whatever food that is — into functional tissue (instead of extra fat).

Hopefully you can now understand how different well-designed dietary philosophies — even when they seem oppositional and antagonistic on the surface — can all promote good health, body composition, and longevity.

Which is why…

Choosing a single diet camp makes no sense.

1. There’s no such thing as one, universal “best” diet.

There’s no one absolutely, positively, without-a-doubt best diet for everyone. Humans have evolved to do well under all sorts of dietary conditions.

That’s why I’m happy to help people find the best one for them, no matter their dietary preferences.

Of course, this is a big win for my clients: They get in shape doing more of the things they actually like. And a win for me: I get to help more people.

2. Most popular diets actually have a lot in common.

Most popular diets — when done with care, attention, and a little coaching — help control appetite, improve food quality, promote exercise, and raise nutritional awareness.

3. Coaches should never lock into a single philosophy.

In the last 10 years, our coaching programs have helped nearly 50,000 clients lose more than a million pounds of body fat and develop a new relationship with food.

And we’ve done that without forcing a specific diet philosophy on them. Vegans can stay vegan. Paleos can stay Paleo. And they’ve all had success.

If you’re working with a coach who tells you that you have to eat a very specific way to succeed… well, you might want to re-think that relationship.

And coaches: Don’t waste energy bullying people into a particular way of eating. It’s not necessary.

4. Habit-based coaching is better than diet-based coaching anyway.

Long-term nutrition habits trump diet plans and “rules”. Always.

We prefer a nutritional progression model (which builds habits intelligently and sustainably over time) versus asking people to “follow a diet” (which means doing a full lifestyle overhaul on Day One).

 

So, the best diet to follow actually is …

… the one that’s best for you.

If you want to follow a Paleo diet, we can help with that.

We can also help out if you’re vegan, prefer to eat more carbs (or less), are on a tight budget, or only eat organic / free range artisan foods.

But, really, what I’d like you to follow is what I call “precision nutrition”.

Let me listen to your needs. What you want to accomplish. How you live. What’s really important to you. Then let me help you create the right dietary approach for you; one that’s specific to your goals and your lifestyle.

Because that’s what coaching really is.

Diet gurus are in this game to get attention, make a scene, and get on TV. That’s why they try to force people into following strict and largely unnecessary nutrition rules — demonizing some foods, deifying others.

Sure, it sells books. It gives good TV. But we all know how things turn out when real people try to follow these rules in real life.

The best coaches, on the other hand, are actually responsible for (and accountable to) their clients. They’re paid to get results. This totally changes the game.

That’s why I don’t really have a diet philosophy. Instead, I have a personal coaching process.

One that helps clients find the best diet for them. One that they can follow on their worst day — not just their best. One that takes into account their small (but still important) physical and biochemical differences. And one that takes into account their lifestyle differences, including:

  • family
  • life demands
  • stress level
  • work situation
  • income level
  • food availability
  • cooking experience and knowledge
  • time availability
  • physical capability
  • and so on …

No, it’s not as clean and clear as “avoid meat” or “eat like a caveman”.

But I believe it’s the only sane and rational approach.

It also happens to be the only approach that actually works in the long run.

For full article by John Berardi, please visit http://www.precisionnutrition.com/best-diet

IN DEFENSE OF BASEBALL PLAYERS

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Sluggers are not slugs—this is their intense workout secret.

In the fitness industry, there are many misconceptions about the sport, says Tim Geromini, C.S.C.S., a strength and conditioning coach at Cressey Performance, who regularly works with professional baseball players. “Baseball has historically not been looked at as a sport that trains with the same intensity as others.”

But Geromini takes a contrarian’s view: “Baseball players are extremely hard workers,” he says. Don’t believe him? Take Mike Trout’s need for speed; Bryce Harper’s insane balance and strength; or Jose Altuve’s fierce dedication to an exercise routine.

The sport is no walk in the park: “Throwing a baseball is the single fastest motion in all of sports,” he says. And an exercise program designed to help you sprint fast or react quickly isn’t enough. That’s why top trainers incorporate something else: medicine balls.

“Medicine ball training, when done correctly, is the biggest thing we can do in a gym setting that replicates a baseball player’s movements on the field,” says Geromini. The technique can work for you, too. After all, the goal is similar: “to be athletic, explosive, and powerful.”

To get there, complete the below workout from Geromini—which will challenge your core, arms, glutes, shoulders, and hips—before your typical weight lifting session twice a week. Leave a few days in between sessions.

Day 1:

(1) Overhead Medicine Ball Stomp to Floor: Using an 8- to 12-pound medicine ball, reach arms straight overhead, get tall, keep your core tight, squeeze your glutes, and slam the ball as hard as you can to ground. Complete 3 sets of 8 reps.

(2) Supine Bridge March: Lay on your back, legs bent, feet flat on ground, lift to a bridge position with butt in the air. One leg at a time, lift knee toward head and squeeze butt, switch legs. Complete 3 sets of 6 reps per side.

(3) Rotational Medicine Ball Scoop Toss to Wall:
Using a 6-pound medicine ball, stand a few feet from the wall, arms down by side. Load into back hip as if you are swinging a bat, and rotate through upper back. Throw the ball against the wall as hard as you can with arms down (a scoop motion), finishing as if you swung a bat. Complete 3 sets of 8 reps per side.

(4) Mini Band Side Steps: Place a mini band above your knees. With feet underneath your hips, take a step out with your left leg making sure you press out against the band and your knees don’t cave in, your right leg follows. Repeat each direction 8 times. Complete 3 sets per side.

Day 2:

(1) Recoiled Rollover Med Ball Stomp to Floor: Using an 8-pound medicine ball, start with arms by your side. Lift the ball overhead by rotating around your side like a windmill. Once you reach the highest point, get tall, squeeze glutes, slam ball as hard as you can. Then do the same on the other side. Complete 3 sets of 4 reps on each side.

(2) Bird Dog: Start in a quadruped position (on your hands, knees, and feet) with your back flat. Raise and straighten your right arm and left leg in the air without letting your body shift to the side or your back to arch. Come down and do the same thing on the opposite side. The goal of the exercises is to keep your core tight and squeeze your glutes. Complete 3 sets of 8 reps per side.

(3) Rotational Medicine Ball Shot Put to Wall: Using a 6-pound medicine ball, stand a few feet from the wall, arms up at shoulder height (think like a shot putter). Load into your back hip as if you are swinging a bat, rotate through your upper back, and throw the ball against the wall as hard as you can. Try to reach for the wall at the finish. Complete 3 sets of 8 reps on each side.

(4) Bear Crawls: Start on all fours on the ground (in a quadruped position). Lift knees off the ground and crawl forward with the right hand and left leg, then the left hand and right leg. Picture having a pot of coffee on your back—don’t let it spill. Complete 3 sets of 12 reps.

For full article by Cassie Shortsleeve, please visit http://furthermore.equinox.com/articles/2016/07/medicine-ball-baseball-workout?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email-member&utm_campaign=1025&cid=-Furthermore_102510252016

The real (and surprising) reasons healthy movement matters. It’s not about busting your butt to get a gym body. It’s about being capable, confident, and free.

To most people, healthy movement = exercise. As in cardio, crunches, and fitness models. But moving your body is about so much more, like improved thinking, stronger relationships, and expressing your purpose in life. 

When most people hear healthy movement, they think exercise or fitness or looking better or weight loss.

Sometimes, vanity.

Often, fitting into social norms.

“The man” telling you what to do (or how to be).

Moral righteousness packaged as 6am Hot Detox Spin-Late Pump class or an entire weekend of Instagram-worthy self-punishment.

But healthy movement is actually more interesting, liberating, and, frankly, crucial than all that.

In my years as a health and fitness coach, here’s the most important thing I’ve discovered: Developing a body that moves well is the ticket to a place where you feel — finally — capable, confident, and free.

We are all, literally, born to move.

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It’s no secret: Human life has become structured in a way that makes it very easy to avoid movement.

We sit in cars on the way to work. At work we sit at our desks for much of the day. Then we come home and sit down to relax.

That’s not what our bodies are built for, so creaky knees, stiff backs, and “I can’t keep up with my toddler!” have become the norm.

Sure, if you can’t move well, it may be a sign that you aren’t as healthy as you could be. But the quality and quantity of your daily movement — your strength and agility — are actually markers for something much more important.

In my line of work, you watch a lot of people lose a lot of weight. The results would shock you — and I’m not talking about how they look on the beach in their bathing suits (although there is always a big celebration for that).

Most often, the thing people are most excited about after they go from heavy and stiff to lean and agile is this feeling that they’re now living better. They notice they’re:

  • more energetic and young-feeling,
  • able to do things they’ve been putting off for years,
  • empowered,
  • proud of their lifestyle, and
  • free from many of the anxieties and limitations that held them back for so long.

They’re happier, but not just because they wanted to look better, and now they do. They’re happier because their bodies now work like they’re supposed to. They can now do things they know they ought to be able to do.

As humans, we move our bodies to express our wants, needs, emotions, thoughts, and ideas. Ultimately, how well we move — and how much we move — determines how well we engage with the world and establish our larger purpose in life.

If you move well, you also think, feel, and live well.

It’s proven that healthy movement helps us:

  • Feel well, physically and emotionally
  • Function productively
  • Think, learn, and remember
  • Interact with the world
  • Communicate and express ourselves
  • Connect and build relationships with others

We don’t need “workouts” to move.

Shocking secret: There’s nothing magic about a resistance circuit, the bootcamp class at your gym, or the latest branded training method.

Our ancestors didn’t need to “work out” when they were walking, climbing, running, crawling, swimming, clambering, hauling, digging, squatting, throwing, and carrying things to survive. Nor did they need an “exercise class” when they ran to get places, danced to share stories or celebrate rituals, or simply… played.

“Working out” is just an artificial way to get us to do what our bodies have, for most of human history, known and loved — regular movements we lost and forgot as we matured as a species.

We may not hunt for dinner anymore, and we may opt for the elevator more often than not.

We may move less. But movement is still programmed into the human brain as a critical aspect of how we engage with the world.

Therefore, to not move is a loss much, much greater than your pant size.

What factors determine how your body moves?

While there are universal human movement patterns, our specific movement habits are unique to us, and to our individual bioengineering.

Basically, the human body amounts to a sophisticated pile of interconnected levers:

  • Muscles are attached to bones with tendons.
  • These tendons connect to two (or more) bones across a joint.
  • When a muscle contracts, or shortens, the tendons pull on the bone.
  • That contraction and pull causes the joint to flex (bend) or extend (straighten).

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How you move is determined by the size, shape and position of all of those parts, along with anything that adds weight, like body fat.

If you’re a tall person with long bones it may be harder for you to bench press, squat, or deadlift the amount of weight your shorter buddy can, because your range of motion is much bigger than your friend’s, so you have to move that weight a longer distance with much longer levers.

(This is why there aren’t many super-tall weightlifters or powerlifters, and why great bench pressers usually have a big ribcage and stubby T-Rex arms.)

But you can probably spank your short friend at swimming, climbing, and running.

If you’re bottom-heavy and/or shorter, you may not be able to run as fast as your taller friend. But you may have exceptional balance.

If you’ve gained weight in your middle (or if you’re pregnant), you may have back pain. That’s because the extra belly weight pulls downward on the lumbar spine (lower back).

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When the lumbar spine is pulled down and forward (“lordosis”):

  • The pelvis also tips forward (“anterior pelvic tilt”), which pokes the tailbone back and the belly forward — aka Donald Duck Butt.
  • The upper/mid back may round to compensate (“kyphosis”).

The downward pull can also affect all the joints below (the pelvis, hip, knee, and ankle).

Conversely, it also works in the opposite direction, where, say, ankle stiffness can affect movement in the lower back.

If you have wider shoulders (“biacromial width”), then you have a longer lever arm, which means you can potentially throw, pull, swim or hit better.

If you have longer legs, then you have longer stride, which means you can potentially run faster. This is especially true if you also have narrower hips, which create a more vertical femur angle (“Q-angle”), allowing you to waste less energy controlling pelvic rotation.

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Some variations in movement, we are given by nature and evolution. Other variations, we learn and practice.

If you’re a woman who’s top-heavy, you may have developed a hunch in your thoracic spine (upper and mid-back), whether from the physical weight of your breasts or from the social awkwardness of being The Girl With Boobs in middle school.

Or, if you got really tall at an early age, you may have developed a habitual hunch to hide your size or communicate with hobbits like me.

Yet the structural engineering remains important. Especially if we understand how our structures and physical makeup affect our movements.

For instance:

Body fat and weight change how we move.

This is especially true if you don’t have enough muscle to drive the engine.

At a healthy weight, your center of mass is just in front of your ankle joints when you stand upright.

However, the more mass you have, especially if you have extra weight in front, the harder your lower legs and feet have to work to keep you from tipping forward.

This puts additional torque (rotational force) on ankle joints.

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Once you start walking — which is, essentially, a controlled forward fall — you have to work even harder to compensate.

Any unstable or changing surface (stairs, ice, fluffy carpet, a wet floor), requires your lower joints to adjust powerfully and almost instantaneously — literally millisecond to millisecond.

As a result, obese children and adults fall more often.

Human bodies are amazingly adaptable and clever, but nevertheless, physics can be an unforgiving master.

The good news is that this is generally reversible.

No matter where you’re starting, the more you move, the better your body will function.

When we move:

  • our muscles contract;
  • we load our connective tissues and bones;
  • we increase our respiration and circulation; and
  • we release particular hormones and cell signals.

All of these (and a variety of other physiological processes) tell our bodies to use its raw materials and the food we eat in certain ways.

For instance, movement tells our bodies:

  • to retrieve stored energy (e.g. fat or glucose) and use it;
  • to store any extra energy in muscles, or use it for repair, rather than storing it as fat;
  • to strengthen tissues such as muscles, tendons, ligaments, and bones; and
  • to clear out accumulated waste products.

And improved body functions ensure you’ll be able to move well and:

  • climb stairs or hills
  • step over obstacles
  • carry groceries
  • stand up from sitting down, or get up from the floor
  • grasp and hold objects like a hammer
  • pull or drag things like a heavy door or garbage can
  • walk an excitable dog

The more we can do confidently and capably, the fitter we’ll be. Even better, that means we’ll do more. That leads to more fitness. And this virtuous cycle continues.

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Movement does more than just “get us into shape”.

Despite eyeglasses and iPhones, humans are still animals. We’re meant to move with the grace and agility of a tiger (or a monkey). And movement offers us a tremendous number of (sometimes surprising) benefits.

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Movement is how humans (and other animals) interact with the world.

As babies, we immediately start grabbing things, putting things in our mouths, reaching for things, and clinging to our (now less furry) primate parents.

We are tactile, kinesthetic beings who must directly interact with physical stimuli: touching, tasting, manipulating, moving ourselves around objects in three-dimensional space.

Movement helps us connect and build relationships with others.

Movement is a sensor for the world around us.

In one study, when people’s facial muscles were paralyzed with Botox, they couldn’t read others’ emotions or describe their own. We need to mimic and mirror the body language and facial cues of one another to connect emotionally and mentally.

From the puffed-chest posturing of drunken young men outside a bar, to Beyonce’s fierce dance moves, to the mating rituals like close leaning and eye contact, to the laser stare your mom gives you when she knows you’re up to no good:

Movement gives us a rich, nuanced expressive language that goes far beyond words, helping us build more fulfilling and lasting relationships, with fewer misunderstandings, disconnections, or communication bloopers.

Movement helps us think, learn, and remember.

You might imagine that “thinking” lives only in your head.

But in reality, research shows we do what’s called “embodied cognition” — in which the body’s movements influence brain functions like processing information and decision making, and vice versa.

So “thinking” lives in our entire bodies.

But even if thinking were limited to our brains, there is evidence that movement and thought are intertwined.

It turns out that the cerebellum — a structure at the base of the brain previously thought to only be used for balance, posture, coordination, and motor skills — also plays a role in thinking and emotion.

Also, movement supports brain health and function in many ways, by helping new neurons grow and thrive (i.e. neurogenesis).

Every day, our brains produce thousands of new neurons, especially in our hippocampal region, an area involved in learning and memory. Movement — whether learning new physical skills or simply doing exercise that improves circulation — gives the new cells a purpose so that they stick around rather than dying.

Thus, movement:

  • helps maintain existing brain structures,
  • helps slow age-related mental decline,
  • helps us recover if our brain is injured or inflamed,
  • lowers oxidative stress, and
  • increases the levels of a substance known as brain-derived neurotrophic factor, or BDNF, which is involved in learning and memory.

Move well, move often, get smarter.

Movement affects how we feel physically and emotionally.

People of all shapes and sizes say they have a better quality of life, with fewer physical limitations, when they are physically active.

If you exercise regularly, you probably know that kickass workouts can leave you feeling like a million bucks. (Personally I think of mine as anti-bitch meds.)

Research that compared exercise alone to diet alone found:

People who change their bodies with exercise (rather than dieting) feel better — about their bodies, about their capabilities, about their health, and about their overall quality of life — even if their weight ultimately doesn’t change.

(Now… just imagine if you combined the magic of exercise with brain-boosting and body-building nutrition!)

Find out what “healthy movement” looks like for you.

Not everyone has to be (or can be) a ballet dancer or Olympic gymnast. As a 5-foot, 40-something woman who can’t run well nor catch a ball, I’m fairly sure the NBA and NFL won’t be calling me.

But I’m also not saying that, “Well, guess I shouldn’t climb the stairs because of my Q-angle” is the way to go.

I’m saying: Today, pay special attention to how you move.

Be curious.

As you go through the mundane activities of your day, notice how your unique body shapes your movements.

How do you move… and how could you potentially move?

In our coaching programs, we work with a lot of clients who have physical limitations, such as:

  • chronic pain or movement restrictions — say, from an injury or inflammation.
  • too much body fat and/or not enough lean mass.
  • too many or too few calories/nutrients to feel energetic.
  • age-related loss of mobility.
  • a physical disability.
  • neurological problems.

You may have some body configuration that makes it easier or harder for you to do certain things.

We all have structural or physical limitations. We all have advantages. It all depends on context.

Regardless of what your unique physical makeup might be, there are activities that can work for you, and help you make movement a big part of your daily life.

Ask yourself:

How can I move better — whatever that means for MY unique body? And what might my life be like if I did?

And finding someone who can help you if you think that’s what you need.

What to do next

1. Pay attention to how it feels to move.

“Sense in” to your body:

  • When you walk or run: How long is your stride? Do your legs swing freely? Do your hips feel tight or loose? What are your arms doing? Where are you looking?
  • When you stand: How does your weight shift gently as you stand? What does that feel like in your feet or lower legs?
  • When you sit: Where is your head? Can you feel the pressure of the seat on your back or bottom?
  • When you work out: Can you feel the muscles working? What happens if you try to do a fast movement (like a jump or kick) slowly, and vice versa?

2. Consider whether you’re moving as well as you could.

Do you feel confident and capable? Ninja-ready for anything?

Do you have some physical limitations? Do you have ways to adapt or route around them?

When was the last time you tried learning new movement skills?

What movements would you like to try… in a perfect world?

3. Think about other ways to move.

If you’re working out a certain way because you think you “should”, but it’s not fitting your body well, consider other options.

Or, if your current workout is going great but you’re curious about other possibilities, consider expanding your movement repertoire anyway.

Everything from archery to Zumba is out there, waiting for you to come and try it out.

Remember: You don’t have to “work out” or “exercise” to move. And you don’t need to revamp your physical activity overnight, either.

Take your time. Do what you like. Pick one small new way you can move today — and do it.

4. Help your body do its job with good nutrition.

Quality movement requires quality nutrition.

And just like your movements, your nutritional needs are unique to you.

Here’s how to start figuring out what “optimal nutrition” means for you:

If you feel like you need help on these fronts, get it.

A good fitness and nutrition coach can:

  • help you find activities that suit your body.
  • review your nutrition and offer advice on how to improve your diet (even if your life is hectic).
  • help you identify any potential food sensitivities that could be causing or worsening inflammation and thus restricting your movements.
For full article by Krista Scott-Dixon, please visit http://www.precisionnutrition.com/healthy-movement

COULD POT MAKE YOU FITTER?

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Long distance runners are on board; our experts discuss the implications for gym-goers.

In an age of legalization, edibles, and medical marijuana cards, pot’s pushing its way into the health and wellness space: Runners are preaching the powers of pot and professional athletes are endorsing its use in recovery. It seems everyone knows someone who tokes and takes fitness seriously.

Scientific literature on the topic of marijuana and exercise, however, is slim. Since the U.S. government still classifies marijuana as a schedule I drug, it’s hard to study; and only in the past few years have some of weed’s positive health implications become more widely accepted and reported.

But there actually are anecdotal reports that weed can enhance athletic performance, says Arielle Gillman, a researcher at the University of Colorado–Boulder who recently co-authored an article on the topic. “These reports come from all kinds of exercisers—including endurance runners, rock climbers, weight lifters, and hikers.” Of course, the opposite is true, too: “There are plenty of people who state that marijuana makes them feel tired or lazy, and thus, makes workouts more difficult.”

We asked the experts how a marijuana habit could impact an average workout session. Their thoughts, below:

(1) A high could tune you into your body.
The cognitive effects of cannabis include lower anxiety, changes in how you estimate time passing, and shifts in focus (you “tune into” your body or focus instead on your surroundings), says Gillman. When it comes to exercising high, researchers tend to extrapolate: “We can speculate based on what we do know about how marijuana impacts people psychologically in non-exercise contexts.” And a large part of exercise performance is psychological, says Gillman. So, she notes, it’s fair to assume that feeling a little less stressed, a little more focused, and like time is flying by could all help with performance.

(2) Cannabinoids might boost motivation.
It’s often believed that the runner’s high is caused by endorphins. But scientists have more recently discovered that that ‘feel-good’ feeling from movement also comes from your body’s version of cannabinoids (which are in pot), called endocannabinoids. Since these receptors in your brain interact with the brain’s reward pathways, exercise becomes rewarding, many researchers agree.

To this extent, it’s possible that cannabinoids (like those in marijuana) may have beneficial effects on exercise motivation, says Gillman. But it’s too soon to suggest toking as a technique for never missing a workout: Cannabis could also interfere with your body’s endocannabinoids, making you less likely to make that a.m. run, says Gillman.

(3) Buzzkill: Smoke will (still) hurt.
“We know that smoke can be detrimental to performance,” says Gillman. That could be why athletes who do use may be more likely to turn to a vaporizer or choose edibles, she notes. It makes sense: One study in The Harm Reduction Journal found that those who vaporize instead of smoking report fewer respiratory symptoms.

(4) Pot could help your DOMS.
In the states where medical marijuana is legal, one of the intended conditions is pain. And to this extent, it’s certainly possible pot could be a part of a healthy cool down, says Gillman. That’s because there is a good amount of research that shows cannabis can reduce pain, inflammation, and muscle spasms in humans. If you’re going to try it, look for a potent pain-relieving cannabinoid called cannabidiol (CBD), says Gillman. “It’s possible that anti-inflammatory properties of some forms of cannabis could help with sore muscles.” CBD is truly therapeutic: It’s non-psychoactive, so it won’t make you high.

To view full article by Cassie Shortsleeve, please visit: http://furthermore.equinox.com/articles/2016/04/exercise-and-marijuana?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email-member&utm_campaign=0420&cid=-Furthermore0420_B4202016

How intense workouts (and overtraining) can ruin your results. Here’s how to know what’s TOO MUCH when it comes to exercise.

In the fitness industry, everyone’s obsessed with “more”. More cardio. More squats. More gym time. More calorie restriction. But if you’re not careful, “more” can lead to overtraining, injury, and illness. Here’s how to know what’s TOO MUCH when it comes to exercise.

I’ve been coaching clients for nearly 25 years and I’ve seen many of them treat their bodies like teenagers learning to drive a car.

Vroom.

Full speed ahead on killer workouts! Max effort each time! Add another hour of cardio!

Errrt!

Get hurt. Get sick. Feel discouraged.

Vroom.

Cut calories! Weigh and measure everything!

Errrt!

Lose control. Feel even more discouraged.

We see this cycle of alternatively slamming the gas, then brake, then gas, then brake with our Precision Nutrition Coaching clients.

When they decide to get moving, they go hard.

They throw everything — energy, time, resources — at their their weight loss, strength gain, or health goals. They feel invigorated and energized, high on their new workout drug.

Have you tried Workout X? they ask their coworkers.

Feel my quads, it’s amazing!

This full throttle approach seems to work for a little while.

Until… it doesn’t.

One day it’s hard to get out of bed. Shoulders and knees ache a bit. They get a bit of a cough or feel run down.

A week later they miss an easy lift. They reach for the ice pack. No big deal.

The week after, they’re dialing their chiro or physio’s office. Or lying on the couch with a back spasm that feels like giving bellybutton birth to a sea urchin.

What happened? Where did it all go wrong?

The problem isn’t the exercise, or even the intensity.

The problem is not balancing stress with recovery.

Training vs. straining.

Exercise is a stressor. Usually a good one. But a stressor nonetheless.

If you exercise intensely and/or often, you add stress to a body that may already be stressed from other life stuff like work, relationships, travel, late nights, etc.

This isn’t a bad thing. Exercise can indeed help relieve stress.

But in terms of a physical demand, we still need to help our bodies recover from all the stress we experience.

How well you’ll recover (and how much extra recovery you might need) depends on your allostatic load — i.e. how much total stress you’re under at any given moment.

In other words, those days when you were late for work and your boss yelled at you and you spilled ketchup on your favorite shirt and you were up all night caring for a sick child — and then you went to the gym and tried to nail a PR?

It’ll take longer for you to recover from that workout than it would have if you’d done it on a day you slept well, woke up to sunshine, and had a terrific breakfast.

The right amount of exercise, at the right intensity, and the right time:

We train. We learn. We get healthier and stronger.

Too much exercise, with too high an intensity, too often:

We strain. We stress. We shut down. And break down.

Mission Control: Our bodies.

Overtraining isn’t a failure of willpower or the fate of weak-minded wimps. Our bodies have complex feedback loops and elegant shutdown systems that actively prevent us from over-reaching or pushing ourselves too hard.

Two systems are at play:

  • Our central nervous system (CNS) acts like a car engine regulator. If the engine on a car revs too high for too long, it shuts down. Similarly, if we exercise too much, our brain tries to protect our muscles by reducing the rate of nerve impulses so we can’t (or don’t want to) move as much. And we certainly can’t work as hard.
  • Local fatigue, the result of energy system depletion and/or metabolic byproduct accumulation, makes your muscles feel really tired, lethargic, and weak. Using our car analogy, this is sort of like running out of gas.

Training too frequently and intensely — again, without prioritizing recovery — means that stress never subsides.

We never get a chance to put gas in the tank or change the oil. We just drive and drive and drive, mashing the pedals harder and harder.

If we “lift the hood” we might see:

  • Poor lubrication: Our connective tissues are creaky and frayed.
  • Radiator overheating: More inflammation.
  • Battery drained: Feel-good brain chemicals and anabolic (building-up) hormones have gone down.
  • Rust: Catabolic (breaking-down) hormones such as cortisol have gone up.

As a result, you might experience:

  • Blood sugar ups and downs.
  • Depression, anxiety, and/or racing thoughts.
  • Trouble sleeping or early wakeups.
  • Food cravings, maybe even trouble controlling your eating.
  • Lower metabolism due to decreased thyroid hormone output.
  • Disrupted sex hormones (which means less mojo overall, and in women, irregular or missing menstrual cycles).

Here’s the thing.

You don’t get to decide if you need recovery or not.

Your body will decide for you.

If you don’t build recovery into your plan, your body will eventually force it.

The more extreme your overtraining, the more you’ll “pay” via illness, injury, or exhaustion. The more severe the payback, the more “time off” you’ll need from exercise.

That’s a bummer. Now your car has stalled, or worse — gone backwards. Argh.

What drives people to overtrain?

Some folks in our Precision Nutrition Coaching program worry that the prescribed workouts and daily habits won’t be enough. So they add more exercise and subtract food.

What’s driving them?

1. Some depend on intense exercise to feel good about themselves.

They might tell themselves it’s “for their health” or “to get the perfect body”.

But, the truth is, many people depend on their extreme exercise regimen to feel good about themselves.

Take this client story from Precision Nutrition Coach Krista Schaus:

Early on in the program, a client’s weight went up a few pounds on a particular measurement day. I went on high alert.

I called her and could hear the treadmill rolling in the background. “Uh, what are you doing… right now?”

Turns out she was into her 40th minute of a 60 minute “post-measurement day guilt workout”.

I yelled, “Get off the *&%! treadmill… Now!”

Right then and there we made each other a promise: No more extra work. PN training program only.

She was terrified of eating more and doing less. But, after her first week of “eating more and doing less”, she lost 3 pounds.

(Before, she had been doing “everything right” and not losing a pound.)

A few months later, she’d lost 10 pounds and 6% body fat. She looked healthy, fit and amazing. People would ask for her secret.

Those intense, laborious workouts can feel good. Almost… too good.

Strenuous exercise releases chemicals that kill pain and make us happy… temporarily.

By the way, these chemicals are also released when your body thinks you’re in big trouble and about to die. Their evolutionary job is to help us float away in a happy painless haze as the saber-toothed tiger is eating our arm off. So in a sense, they’re stress-related chemicals.

For some people, these chemicals become a “hit”.

Pushing their bodies to the limit and working hard becomes their drug.

2. Intense exercise gives you a sense of control over your body and life.

It’s drilled into people’s heads via popular media: If you want control over how your body looks, hit the gym (and then hit it again).

Here’s another client’s story, in their own words:

I ran 7 marathons over the course of about 10 years, each time hoping that this training round would be the one that got me thinner.

But the harder I worked, the more frustrated I got. Which I used to propel myself harder, over more miles.

The more I trained, the hungrier I was. It was a massive battle against appetite, all day long.

I never got thinner. Sometimes I gained.

I got stressed out, cold after cold after random infection, and increasingly unhappy with myself.

For me, what I needed to finally drop those last 5-10 pounds wasn’t exercise for 1-2 hours a day, it was to go harder for shorter periods of time, and give myself enough downtime to recover.

It became so much easier to achieve a slight energy deficit when my body felt more at-ease, less pushed to the limits all the time.

Muscles stayed and got stronger. Fat shrunk away.

People who overtrain often want to try hard and do their best to reach their goals. They think they’re “doing what it takes”.

If some exercise is good, more must be better, right?

3. Most people don’t know that overtraining can work against them.

Precision Nutrition clients who are overtraining are often shocked to learn they’re doing too much. Nobody’s ever told them that there’s a “sweet spot” for exercise that balances work and recovery.

Usually, people learn about the risks of overtraining the hard way — like this client from our men’s coaching program:

Last week I injured my ribs and back. Not enough to put me out of commission, and it’s not serious, but it was a real pain in the a$s.

Certain positions and actions (like sneezing) felt like a knife in my side. I had to cut certain exercises out (e.g. push-ups), and I couldn’t jump rope or sprint, either.

I still did the workouts every day, but I had to cut back on the weight (I used about 80% of what I typically use), and for the intervals, scale back the intensity.

Now here’s the interesting part: When I was done with the workouts, I felt really good, as opposed to the fall-on-the-floor wiped out feeling I usually have. And I wasn’t sore the next day either.

In fact, I’ve been really looking forward to these workouts.

I thought: Hey, this is fun!

But then I had this other nagging thought: Am I just a wimp?

Anyway, all this got me thinking: What the hell am I working out so hard every day for? Should I be killing myself?

I’m not a competitor. Nobody knows or cares how fast I run or how much I squat.

I’m starting to think I should be ending a workout feeling like “I could do that again right now if I had to.” I call that “training”.

The opposite would be pushing myself to the limit frequently, feeling completely pooped after a workout. I call that “straining”.

It seems pretty obvious I won’t make a lot of fast progress by “training”, but on the other hand, I gotta wonder: How long can I keep going if I am “straining”?

Notice that this concept of training vs. straining is a true revelation to him!

Sometimes, less is more.

Putting in a consistent good effort over the long haul is much more sustainable than cycles of “crash and burn”.

This client’s slow and steady efforts paid off — he lost 20 pounds and 10 percent of his body fat in 6 months.

More importantly, he recovered, stayed uninjured, and kept having fun.

Do what truly works.

Look, if “pump till you puke” and hours of treadmill torture worked, we’d make our clients do it.

But it doesn’t work.

So we don’t do it.

Exercise should make us feel, look, perform and live better… not crush us.

Movement should help us function freely… not incapacitate us.

What if you could leave the gym feeling energized, not exhausted?

What if, instead of doing more, you could do better?

Recovery: Overtraining antidote.

Here’s your first tip: “Overtraining” isn’t exactly the problem.

The problem is more like “under-recovering”.

Your body can actually handle a tremendous amount of work… if you recover properly and fully from that work.

Your stress-recovery pattern should look like rolling hills: For every up (training or life stress) there’s a down (recovery).

For every intense workout, there’s an equally intense focus on activities that help your body repair and rebuild.

This doesn’t mean you need to retreat to your dark and quiet blanket fort and get massages every day… although that does sound awesome.

Check out our recovery tips below.

Free your mind, and your body will follow.

When you factor in recovery as a crucial part of your training regimen, a funny thing happens.

You start to think of training completely differently.

What if you could “exercise” on a continuum — where every movement “counts”?

What if you could balance high with low, heavy with light, work with play in a natural, organic rhythm?

Here are some ways to find balance.

An effective physical activity routine incorporates:

  1. Resistance training
  2. Intervals
  3. Active recovery
  4. Fun

You can do that no matter how much time you have to devote to physical activity.

Here’s what the balance looks like in Precision Nutrition Coaching:

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Precision Nutrition Coaching clients who have the most success aren’t usually the ones who do the biggest, most challenging workouts.

Instead, they’re the ones who find small ways of getting movement whenever and wherever they can.

That includes real-life functional movement, such as:

  • Biking or walking to work (or running to catch that damn bus)
  • Walking to the grocery store and carrying your groceries home
  • Washing the car
  • Giving the walls a fresh coat of paint
  • Teaching your kids how to fly a kite
  • Shoveling snow, raking leaves, planting a garden, or mowing the lawn

When you think of movement this way, it stops becoming “a workout” (i.e. a chore, or a gauntlet you have to psych yourself up for) and starts becoming “your daily life” (i.e. something that is easy, seamless, and always with you).

What to do next.

If you’re feeling some of the symptoms described in this article, here are a few steps you can take to start feeling better.

1. Do a little self-assessment.

For some of us, skipping a workout is no biggie.

For others, taking a day off requires effort. Doing less can make you feel uneasy.

If spending more time away from your self-imposed bootcamp freaks you out, ask yourself:

  • What are you doing this for? What are your actual goals, and why?
  • How do you feel? Are you constantly in pain, tired but wired, hungry, etc.?
  • How is what you’re doing working for you? Are you getting results?

If you’re beating yourself up and not getting anywhere, maybe it’s time to take a different approach.

2. Trust your body — and listen to it.

What’s really going on under the hood?

Do a mind-body scan: Lie quietly for a few minutes and bring your focus slowly from your feet to your head. What do you feel?

Practice becoming more aware of your body cues.

What does your body feel like when it’s well-rested? How do you know when it needs a break?

If you’re feeling:

  • achey and creaky
  • run-down and blah
  • un-motivated
  • anxious or depressed
  • fatigued or annoyingly sleepless…

…consider changing up your workout routine.

3. Make time for recovery.

Recovery won’t happen by accident. Plan it, prepare for it and hunt it down.

Schedule that massage. Tell your friends to save the date for the citywide scavenger hunt. And block off Sunday afternoon for guilt-free goof-off time.

Whatever you do, remember that your recovery — what you do between workouts — is just as important as training.

Some ideas:

  • Go for a walk, preferably in a natural, outdoor setting. Put away your phone. Observe what’s around you.
  • Meditate. It’s easier than you might think.
  • Do yoga. Remember: it doesn’t have to be ‘hot yoga’ or ‘power yoga’ to count.
  • Go for a swim. Finish it off with a relaxing sauna.
  • Chill out in the park. Lie back on the grass and stare at the clouds.
  • Get a massage. Give the body a little help de-stressing.
  • Get it on. Yep, sex counts too. (Thanks, Precision Nutrition!)

4. Achieve the balance.

There’s time for tough workouts and time for taking it easy. There’s time for long runs, and there’s time for throwing a frisbee around.

Doing the same thing over and over again isn’t doing your body any good. Mix up your exercises, and the intensity.

If you’re not sure how much of each you’re getting, try keeping a workout journal for a week or two.

What could you use a little more of?

Where could you ease back?

Find some new ways to get active without being in the gym.

Incorporate some silly, goofy play time into your routine. See how it feels.

5. Have fun.

And there’s a reason why kids naturally run, jump, roll, and wiggle their bodies around: Fun is a huge part of how we learn to move and interact in the world. Continuing this process keeps us healthy and young.

Laughing activates the recovery system, as does even just smiling. Lighten up and loosen your white-knuckle grip on life, Sergeant Hardcore.

Here are some ideas for good old-fashioned fun:

  • Play a sport you love. Or discover a new one.
  • Actively play with your kids. Run around with them on the playground, swing from the monkey bars, climb trees, chase a frisbee, etc.
  • Dance. Have a night out with friends, or just goof off with the music cranked up in your living room.
  • Pay your pet some extra attention. Give your dog an extra run for his money at the dog park. Try some kitty yoga. (This is a thing. I’m not even kidding.)
  • Go for a hike or take a walk in the city. Explore a new neighborhood.

6. Get driving lessons.

The only message you’ve likely ever gotten about staying fit is: put the pedal to the metal. Now it turns out you’re actually in overdrive?

If you’re feeling frustrated or confused (or exhausted or stressed) — team up with someone.

Find an active friend, an interested spouse, a parent you want to spend more time with, or a local trainer/coach/sensei. Together, experiment with a fun, balanced approach to your physical activity.

Your “car” will thank you.

For full article by John Berardi please visit: http://www.precisionnutrition.com/are-you-overtraining

ARE YOU (REALLY) HUNGRY?

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Society may be losing touch with a human basic instinct.

Blame the world we live in. Even for the health-conscious, outside factors can dictate when (a set lunch break), why (a client in town), and how much (a to-go container) to eat, says Ryan Andrews, R.D., C.S.C.S., a nutritionist at Precision Nutrition. At some point down the line, we started listening to those factors more than our bodies.

“Most people are aware of the extremes—when they are extremely hungry or extremely full,” says Andrews. But distinguishing subtler signs—a slightly rumbling stomach, a hollow feeling in the gut; and as you grow hungrier, shakiness, irritability, short-temperedness, light-headedness, or a headache—is important, too.

It’s not a bad thing to let your body go there. For healthy people, being hungry isn’t an emergency: “It’s a necessary and normal physiological signal that will return again and again just like getting tired, thirsty, or having to go to the bathroom,” says Andrews. (You just don’t want to let it take over, since going into a meal famished can lead you to overeat.)

Your goal is a reasonable sensation of true hunger, which can make eating more enjoyable, says Andrews. To find it, follow Andrews’ suggestions: 

 
  • IDENTIFY WHICH FOODS SATISFY YOU.

    Some breakfasts leave you full till lunch, others leave you craving more. “If I have a bowl of oatmeal with soy milk, fruit, flax, and walnuts, I’m satisfied until around lunch. I know that about myself,” says Andrews. Finding patterns that work for your body is an important factor in allowing hunger to do its job, he says.

    Look for foods and amounts that keep you full for three to five hours. “If you’re hungry after an hour, you probably didn’t eat enough of the right foods at the previous meal. If you aren’t hungry after three to five hours, you probably ate too much.”

    Junk food is never a good bet, either: “The pleasure they can bring during the eating process can overrun any natural body cues that are saying ‘stop eating!’.”

  • KEEP GOOD FOODS IN SIGHT.

    What we see and smell can fool our bodies into thinking we’re hungry even when we’re not, says Andrews. At home, keep groceries stored away. And make sure the food you can see is good for you. Cornell research shows that we’re more likely to eat what we see—for your health’s sake, it’s better to have a fruit bowl than a candy jar.

  • DIFFERENTIATE BETWEEN EMOTIONS AND HUNGER.

    Comfort food: The idea that certain foods make us feel good. Unfortunately, if you always eat when you’re feeling a certain way (like stressed), your body might confuse that emotion with hunger, says Andrews. Connecting with a dietician or counselor to troubleshoot the issue is well worth it, as the habit can take a toll on your overall health, he notes.

  • SLOW DOWN.

    If dinner takes you less than 15 minutes or so to finish, you’ll likely still be hungry. “This is because you didn’t give your body enough time to register the original feelings of fullness,” says Andrews. It takes some time for that to set in, sometimes 20 minutes or more. Slowing down can help you pick up on signs of satiety.

  • EAT WHAT YOU WANT (IN MODERATION).

    Splurging every now and then is okay. In fact, not doing so could just leave you craving what you’re really after. If someone wants a cookie, but doesn’t eat it because it’s a ‘junk’ food—and opts for a protein bar instead—“they didn’t scratch their itch,” says Andrews. “They end up eating the cookie anyway.”

  • THINK HIGH-VOLUME, LOW-CALORIE.

    “Volume isn’t the only factor that triggers fullness, but it’s a piece of the puzzle,” says Andrews. Case in point: One pound of spinach has the same number of calories as one slice of bacon, he says. “Obviously, one slice of bacon isn’t very filling for most people, but one pound of spinach is.”

  • CHECK YOUR THIRST.

    Your body can confuse hunger with thirst. Try a glass of water, give yourself a few minutes, and reassess.

    For full article by Cassie Shortsleeve, visit http://furthermore.equinox.com/articles/2016/02/are-you-hungry?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=0210&emmcid=EMM-0210Furthermore2102016

HOW NUTRITION PROS SURVIVE THE HOLIDAYS

nutrition pros, healthy holiday tips, holiday eating habits, holidays, holiday food, stay healthy during the holidays, q by equinox, nutrition, diet, health, body

Enjoy indulging (even more) with eight expert-tested tricks.

The holidays can present something of a conundrum for the hard-working athlete: Fitness devotees want to be able to relax and celebrate, but don’t want to set themselves too far back when a new training year is days away.

And according to experts, these concerns have merit when the holiday season is lengthy. “We often think in 24 hour periods of eating, but if you have a huge meal and eat an excess of calories on a certain day like Christmas, you’re not going to wake up the next day overweight,” says Ryan Andrews, R.D., a fitness and nutrition coach with Precision Nutrition. “However, if you do this continually over a month or more—some people start with Thanksgiving and end with New Years—well, that can add up to weight gain.”

Who better to ask about how to stay on track (and still have fun) than pros who make a living helping clients stay lean? Here, 10 tricks they rely on to survive the season:

1

Prioritize protein and veggies at breakfast.

“I always do this to make sure I’m not absolutely ravenous. A lot of people don’t eat before the big meal and then go overboard thinking they can have 4 pieces of pie instead of one.”

– Brian St. Pierre, R.D. a fitness and nutrition coach with Precision Nutrition

2

Halve your sugar content, and add some cinnamon.

“You’ll be surprised to see how good—and sweet—desserts still taste when you cut sugar by a 1/4 to a 1/2. Another trick is to add cinnamon. It enhances the sweet flavor and it improves sugar metabolism.”

– Jeffrey Morrison, M.D., Equinox Health Advisory Board member, founder of the Morrison Center in NYC

3

Alternate alcohol drinks with water and lime.

“The vitamin A in the lime will help your liver process the alcohol more efficiently.”

– Haylie Pomroy, nutrionist and founder of The Fast Metabolism Diet

4

Go vegan with some of your dishes.

“Then the choices on the table won’t all be full of creams, cheeses, and butters, plus it’s hard to overeat plant-based foods because they’re filling. Last year I took a cooking class and learned to make quinoa-stuffed acorn squash with crispy sage and a balsamic glaze—now it’s one of our holiday favorites.”

– Ryan Andrews

5

For dessert, choose an option with fat and sugar, rather than one with just sugar.

“The fat actually slows the rate of delivery of sugar into the bloodstream. Sugar spikes are what get us into trouble because the body naturally shuttles it out of the bloodstream and into the fat cells.”

– Haylie Pomroy

6

Mix a coconut-based egg nog.

“Trade the heavy cream for 1 part coconut cream and 1 part coconut milk. Coconut is full of medium chain triglyercides, a type of fat that’s more easily burned than others.”

– Jeffrey Morrison

7

Make pumpkin pie with almond milk and ground flax.

“Sub an equal amount of almond milk for evaporated milk and use an egg replacer. For each egg called for, just mix 1 tablespoon ground flax with 3 tablespoons warm water, then let it sit for 15 minutes. It acts as both a binder and an egg substitute.”

– Ryan Andrews

8

Detox the day after a big holiday meal by sipping 1-3 cups of  Bieler Broth .

“It contains adrenal-healing vegetables like parsley that help your liver process the toxins from alcohol as well as excess sugar so that it can be burned as fuel. The ingredients also aid in the production of bile salts, which help break down excess fats.”

-Haylie Pomroy

To view full article by Wendy Schmid please visit http://q.equinox.com/articles/2014/12/pro-holiday-tips?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1214&emmcid=EMM-1214QWeekly12142015

HOW TO (REALLY) PREVENT A HANGOVER

how to prevent a hangover, hangover, drinking, alcohol, health, body, lifestyle, life, Q by Equinox

These expert tips will help you stave off post-party suffering.

New Year’s Eve has a striking contradiction: We stay up late to welcome the new year with buoyant toasts and our optimistic resolutions, only to squander our fresh start in bed with a headache and a case of the shakes. There’s only one way to completely avoid a hangover (hint: put down the bubbly and pick up the seltzer) and almost nothing you can do once you wake up and the damage is done. So, we talked to experts about what to do now to curtail the hangover pains and start 2014 off on the right track.

1

Choose Light Over Dark

The Expert: Alex Zimmerman, T4 National Manager at Equinox
The Tip: Stick to vodka and white wine and avoid dark spirits like bourbon, scotch and brandy.
The Science: It’s more than an old wives’ tale: Dark spirits have higher levels of congeners, the by-products of alcohol fermentation, which have been known to intensify hangover symptoms. You won’t be able to ward off a hangover entirely by drinking lighter booze (most of the symptoms are thanks to the ethanol, not the congeners) but you might feel just a bit better the next day.

2

Chase With Water

The Expert: Cassie Kipper, Fitness Manager, Tier 4 Coach and Registered Dietitian
The Tip: Have a glass of water between every alcoholic drink and, before you go to bed, chug a big glass of H20 with an electrolyte tablet.
The Science: Staying hydrated is the most important move you can make to help combat soreness and headaches that come with a hangover. Your secret weapon? Electrolytes, minerals that break into small, electrically charged particles when dissolved in water. These particles help regulate your body’s fluids and give your hardworking liver and kidneys a helping hand when it comes to cleaning out your blood stream.

3

Plan A Pre-Snack

The Expert: Marissa Lippert, nutritionist and founder of Nourish Kitchen + Table in New York City
The Tip: Have a green juice and a handful of nuts before you go out and, if you come home really tipsy, eat a piece of whole grain toast with peanut butter before you hit the sack.
The Science: A green juice will help you hydrate and get antioxidants to give your body some love before you start drinking, and almonds will fill you up so you’re not drinking on an empty stomach (hello, headache). The toast with peanut butter has a balance of carbs and fat that can stabilize blood sugar to help avoid the shakes and headaches that come with alcohol’s sugar crash.

4

Pop Vitamin B

The Experts: Jeffrey Morrison, M.D. and nutritional health coach Melissa Wood of The Morrison Center in New York City
The Tip: Take B vitamins before you hit the town.
The Science: Your body works on overdrive to metabolize alcohol, a process that can deplete essential B vitamins and make it tougher to recover. Take a vitamin B complex with B-12 and B-6 that day to help avoid the fatigue and bad mood that can kick in the morning after.

5

Sweat Before You Sip

The Expert: Justin Jacobs, T4 Manager at Equinox Tribeca
The Tip: Hit the gym for a high-intensity workout this afternoon.
The Science: High-intensity training leads to a post-exercise metabolic boost, says Jacobs, which means your metabolism is working on overdrive for up to 24 hours after your workout session. This can help your body metabolize the alcohol in your system faster – even as you sleep – to make the next morning feel a bit better.

 

For full article by Merritt Watts please visit http://q.equinox.com/articles/2013/12/hangover-tips?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1214&emmcid=EMM-1214QWeekly12142015
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