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.
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.
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
Read to know which very common food habits you need to change in order to aid quick weight loss.
Good information here that many of us forget about. Sometimes it is not about learning something new, it is about remembering what we forget...
From the post:
#4. Eating quickly
Many people believe that if they finish their meals quickly, they might end up eating less. The complete opposite is in fact true! If you try to finish your plate quickly, you tend to get tempted to fill it up again, thus, eating much more.
Instead, take your time to chew each morsel well, and take your time to finish your meals. Not only will you eat lesser, but this also aides in better digestion.
Excellent post from Bryan Martinez. This is helpful for students and parents, BTW.
From the post:
The healthiest thing around campus was Subway so as much as her and I wanted Subway, what were we going to buy with $4?
So we would end up going across street from campus to Mcdonald’s to buy two mcchickens and a large soda with no ice. It was my friend’s idea to get a soda with no ice because if there’s no ice there’s more room in the cup for soda and who doesn’t want more soda? haha...
Read the rest of the article for affordable, yet healthy foods that can assist any budget.
"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.
Expert weight loss tips to stay slim and fit. Here is Meenu Bahuguna in candid conversation with Thomas, fitness trainer and owner of Cardiorhythm gym in Delhi.
Always a good question. This article is full of basic but relevant information:
“How can I Lose Weight”- Your answer for this most googled question?
One should have a balanced diet and do regular workout. In the weight loss process, 60% is your diet and 40% is your workout. Weight loss is a pretty simple maths. Calories consumed – calories burned = weight gain/loss/maintenance.
I sat up out of bed one morning, the rolls of my beer gut smushing together. With my head pounding...
Savannah Rose Neveux is an inspiration! Read the inspiring story about how she changed her ways from the college party scene, to a life of wellness, fitness, AND helping others.
This is what she says in tumbler:
"I sat up out of bed one morning, the rolls of my beer gut smushing together. With my head pounding against my skull and my skin tingling from dehydration, I realized.. I can't do this anymore. So I decided to ditch the booze and the crazy, college, party-girl lifestyle and get fit! I hope to use my journey and my knowledge to educate and motivate all you girls out there who are looking to do the same! "
Excellent article! I am so glad someone took the time and effort to properly define "binge".
From the post:
The binger often consumes between 5,000 and 15,000 calories in a few hours. Bingers often describe themselves as being completely lost in the feeling of food. Essentially, they lose themselves and their emotions in whatever they’re eating.
Nearly 500 foods found on grocery store shelves in the United States, including many foods labeled as healthy, contain a potentially hazardous industrial plastics chemical, according to a report issued Thursday by a health research and advocacy group.
The World Health Organization states that epidemiological studies in humans and other reports have produced "abundant evidence that azodicarbonamide can induce asthma, other respiratory symptoms, and skin sensitization" to people working with the chemical.