Every week on #HealthyLeadership, I will connect leadership to fitness in 60 seconds or less on the Fitness Minute.
This week, I showcased the following 3 step process that anyone can use to apply strengths at the gym. In the show I share an example of how many of my heavy set friends start this process by doing leg exercises.
Typically, those of us who cary a lot of weight over the years develop very strong legs. Starting their gym experience by focusing on their legs is a great way to show them they are strong.
The biggest problem facing American obesity today? Mis-information. With the weight loss industry making millions, companies will say anything to sell. Many of us are trying to do the right things to get in better shape, but are the things were doing actually hurting us? Here is a list debunking...
Good post here. Here is my favorite one, fight the fat, forget the myth!
Myth: Your metabolism slows down after age 30, and you will just get fatter naturally.
The reason our metabolism slows as we get older is a drop in hormone levels and drop in exercise. As we get older our bodies give us less wiggle room. When you were 20, you may have been able to eat bad and just exercise and remain at a comfortable level. As you get older you can still keep your metabolism up you just must follow a stricter diet and continue a regular exercise routine.
Testosterone is often held up as the be all and end all of men’s fitness – and indeed, as far as bodybuilding specifically is concerned, it is. The issue with holding it in such high regard, however, is that men who strive for a fitter form are simultaneously reaching for higher testosterone generation, which can […]
Rita Catolino, fitness expert, motivational speaker and entrepreneur, shares her inspirational story of transformation by using fitness to develop confidence, overcome her fears and become the leader she is today!
We also cover the concept of looking fear in the face and telling it, I DONT CARE!
Check out this week's The Fitness Minute, connecting the dots of fitness and leadership in 60 seconds. More or less... 8-)
A new book makes that case that the low-fat obsession has made us less healthy
It's nutrition dogma: saturated fat is bad for you. However, in 2013, a prominent cardiologist argued in BMJ that the long-held advice to reduce saturated fats has actually increased the risk of obesity and heart disease.
Nonetheless, it will take more than a few studies to sway the court of public-health opinion, but for now. Here are 6 astounding facts about saturated fat:
1. The war against fat was started by one man 2. Reducing fat has caused us to eat more carbs, which is not good 3. That’s true even of supposedly “healthy” unrefined carbs 4. Women have been particularly hurt by the demonization of fat 5. We shouldn’t be so quick to ban trans fats 6. We’ve been eating saturated fat for thousands of years
Let’s talk about the most effective bodybuilding supplement and what is the best creatine on the market these days. Achieving that toned and athletic built is no joke. It takes a good measure...
Good resource here about Creatine.
The Benefits of Creatine
So what does it do for your body? Well for one, it jolts up your strength and energy threshold. This means that you can perform shorter, intense strength-building exercises better and will be able to complete more explosive heavy lifts with shorter repetition counts. It boosts your muscles’ ability to build power and endurance, especially when you have plateaued on your usual high intensity interval training. In effect, creatine supplementation enables you to gain significant muscle mass.
I was talking about possible adverse effects of aspartame with a co-worker today and found this article to be very informational.
Here is just one segment of their findings:
Aspartame Impairs Cognition
The researchers found that spatial orientation skills were significantly worse for participants after their high-aspartame diet than after their low aspartame period. Two participants also actually had clinically significant spatial orientation impairment after consuming high-aspartame diets.
Two other students experienced clinically significant impaired working memory.
In an earlier study of 90 university students, aspartame users reported longer memory lapses than non-users.[ii]
After 10 years of bodybuilding, I was skeptical about these "Wearables" but after a long battle with illness that kept me away from the gym and two weeks of wearing the Fitbit Flex, I am a true BELIEVER.
This is a great post that compares the most popular brands.
Check out the full body routine that former Mr Universe George Eiferman used to build his legendary physique. Forget trying to replicate those splits outlined by drug-dependent bodybuilders in Flex magazine and try putting in some back-to-basics hard work with this workout. You won’t regret it!
Very interesting read here. As I see the natural cross-fit athletes develop natural looking physiques, this article is making a lot sense.
From the post:
While I believe split routines do have their place (they’re a great way of adding variety), I firmly believe, from a drug free perspective, that they are inferior to the full body approach for building size and strength.
Fact is, every world-class physique before the steroid era was built on this training principle...
Beginning a training program can be a huge investment of time and effort - so what type of exercise should you choose to maximize your benefits and make sure you get the results you're working hard for?
This is true for everyone. The fact that it is good for those that struggle with diabetes is icing is wonderful.
You may dislike cardio, but don’t treat it as an afterthought! Make a good plan of attack and win the war on fat.
Great article here by Shannon Clark on common mistakes we make with cardio.
Here is a great tip:
A tip: If you "have to" do an hour or more of cardio per day just to burn off the extra calories you consumed, the answer is to look at your diet. You can spend all day on the treadmill and never outrun your bad choices.
In America now we cannot walk, drive, watch TV, surf the web, or flip through a magazine without seeing a new weight loss or muscle gain ad. New fad diets, explosive muscle supplements, and diet pills pop up everyday like weeds. The worst part about them? Trying to find out what, if any...
Excellent source for beginners and a great reminders for the more experienced fitness fanatics.
From the article:
THE IMPORTANCE OF MACROS:
Carbohydrates: The brain, kidneys, muscles and heart all need carbohydrates to function properly. Carbohydrates aid in the synthesis of certain amino acids. Fats can only be properly metabolized when carbs are present. All of our tissues have the ability to use the simple carbohydrate glucose as energy. When the body uses carbohydrates for energy, it can use other macronutrients (like protein) for muscle growth and strength.
Protein: Enzymes, used for digestion and your immune system, are made of protein. Some essential hormones require protein to be produced. Proteins may be used as a source of energy when carbohydrates are not available. It is the major constituent of most cells, making up more than 50% of the dry weight of your body. It is used to produce new tissues for growth and tissue repair.
Lipids (Fats): Lipids provide cushioning for organs and insulation for your body. They control maintenance of cellular membranes. Fats are also used as a high density energy source.
"It's not whether you get knocked down, it's whether you get up."
After losing a son, a spouse and a successful business, most people would give up on life, but not Tosca Reno.
Today’s show is all about using fitness and leadership to build our sense of self and overcome the most difficult challenges that life throws our way.
Nutritional expert, motivational speaker and entrepreneur, Tosca Reno joins us to share her incredible story of resilience and leadership through some of the most difficult challenges anyone can ever experience.