Tag Archives: Workouts

Health & Fitness Articles of the Week – 6/8/14

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Prolonged fasting ‘re-boots’ immune system– “In mice, prolonged periods of fasting – repeated cycles of 2-4 days with no food – over the course of 6 months, killed older and damaged immune cells and generated new ones.”

Inside Apple & The Mayo Clinic’s New Partnership– I for one am all about finding ways to make healthy living easier for people. For myself a lot of my weight loss success was tied to being able to use the My Fitness App on my phone which allowed me to instantly look up calories and track what I was eating. I honestly don’t think I would have been as effective in my weight loss plan without it. It will be interesting to see how these two companies collaboration stands out from what consumers currently have available to them and how it will help in individuals not only tracking food and exercise, but incorporating all aspects of their health like tracking their glucose level and heart rate

Europe Installs Raw Milk Vending Machines While U.S. Rules Unpasteurized Dairy Illegal– One of my favorite things about going to Europe is eating their dairy products. European yogurt, milk, and butter in my opinion just tastes more decadent and just better than what we have in the States. Part of this is due to the difference in how our countries regulate the production and sale of dairy. I wonder if we will ever look at adjusting our standards based off of what research is finding with raw milk. “Hundreds of testimonials support the value of raw milk in helping childhood behavioral problems, digestive disorders, failure to thrive in infants, arthritis, osteoporosis, and cancer.”

20 foods you should always have in your kitchen– I have to say I agree with everything on this list. I try to keep all almost all of the these items in my home at all times and find you can always make a quick and healthy meal if you have these staples around.

Losing Weight May Require Some Serious Fun- This article talks about how perception can affect behavior. The research looks at how people view exercising and their food intake. Those who viewed their exercise as fun consumed less calories afterwards then those who viewed it as work.  “The same exertion, spun as “fun” instead of “exercise,” prompts less gorging on high-calorie foods.”

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Photo from Huff Post

Warm Weather Exercise Tips

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For those of you who are not already aware I am currently in the process of becoming a Barre instructor at my favorite studio in San Francisco Avant-Barre! Don’t worry, I plan on blogging all about it. As part of my training I am getting certified in group fitness through ACE, the American Council of Exercise. In my process of studying for the ACE exam I thought it would not only help me with preparing, but could also benefit others to share some interesting tips and information as I find it. With that below is my first tip, enjoy!

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With the summer months just kicking off and with the extended days in the sun it is only natural we all want to get out of the gym and make our way outside to exercise. Nothing beats a nice early morning run with the sun, the fresh flowers in bloom, and the nice summer air upon us. However when working out in the heat there are a few things you want to keep in mind in order to make sure you are keeping yourself safe and well.

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1. When you  begin to exercise in the heat it is important to make sure you are doing it gradually. To become acclimated to exercising in the heat it takes about 7-10 days. Therefore you want to make sure you start exercising slowly each day and gradually working your way up with time.

2. Make sure to always wear lightweight, well ventilated, and light colored clothing while exercising in the sun. The light colored clothing will reflect the sun better than darker colors which will ultimately help to keep you cooler.

3. Never wear non-breathable or impermeable garments. The idea of wearing these types of clothes (ie. a rubber suit for example) in order to help with weight loss is just a myth. The change in weight is solely due to fluid loss and not fat loss and can be very dangerous to one’s health.

4. Replace body fluids as they are lost. Drink fluids at regular intervals while working out, however be careful to avoid over-hydration which can be just as dangerous as being dehydrated. Consumption of smaller amounts of fluid frequently is the best practice and sticking to water over sports drinks.

5. Recording daily body weight is an excellent way to prevent accumulative dehydration. For example if someone loses 5 lbs of water weight after exercising then that same amount of water should be re-gained before exercising again the next day. If you do not replenish the same amount of water that has not been lost then make sure to tail back your workout the next day until you are back.

6. Air Movement is critical for being able to help cool ones self off. If there is limited air movement (for example exercising in a gym with no fans) the micro climate next to the body can actually become the same temperature as the body itself. This will prevent adequate heat loss and can therefore put you at risk for a heat injury. So make sure to have fans going if you are inside or a a slight breeze if outside.

Hope this was helpful and now everyone get outside and move your body!

 

Health & Fitness Articles of the Week – 6/1/14

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Can Diet Drinks Aid Weight Loss?– I personally find the diet soda controversy very interesting. For me personally I can honestly say diet soda was sometimes a savior during my weight loss and I do not know if I would have been able to accomplish my results as quickly without it.  Diet drinks allowed me to get a sweet fix in the afternoon without turning to sugar and were a huge help in social events when wanting to avoid alcohol.  I did end up giving up diet soda two and a half years ago when I went into weight maintenance and since then my sweet tooth has diminished substantially.

Fitness Crazed– This article asks the question are trendy workouts really better then classic exercise? “The human body is an adaptation machine. If you force it to do something a little harder than it has had to do recently, it will respond — afterward, while you rest — by changing enough to be able to do that new hard task more comfortably next time. This is known as the progressive overload principle. All athletic training involves manipulating that principle through small, steady increases in weight, speed, distance or whatever.”

30 Percent of World Is Now Fat, No Country Immune- “Researchers found more than 2 billion people worldwide are now overweight or obese. The highest rates were in the Middle East and North Africa, where nearly 60 percent of men and 65 percent of women are heavy. The U.S. has about 13 percent of the world’s fat population, a greater percentage than any other country. China and India combined have about 15 percent.”

Mental Illness Can Shorten Lives More Than Chain-Smoking– This is an interesting perspective I have never thought about. Something to keep in mind. “About 20 percent of people in the United States and the U.K. smoke, he adds — around the same percentage of people who suffer from mental illness.”

Mastering the Art of Self-Negotiation– This article is not as much research based as tips and tricks to help you stick to your plan. I thought the advice was good, so thought I would share. “For every positive choice that affects our health and well-being, there’s at least one counter-argument that – in the murky waters of our mental workings can dissuade us from our good intentions.”

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Photo from Huff Post

 

Health & Fitness Articles of the Week – 5/25/14

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Is This The Reason America Keeps Gaining Weight?– This is a short, but interesting article touching on the biggest factors in the rise of obesity in the United States. Overall researchers say the biggest contributor to obesity gain really comes down to the availability of inexpensive food. Over the decades there has been a constant decline in the average food budget for families. In 1930 1/3rd of a families budget was allocated to food where now it is only 1/10th.

Standing desks sit well with more employees– In the last couple years I have started to see a shift at my office with associates moving over to the standing desks, however those employees are still by far the minority. Personally this is something I have contemplated on switching over to and the more I read on it the more I am getting convinced I should.

For CrossFit fans, it’s as much a state of mind as a style of exercise– I myself have surprisingly have never tried CrossFit, but for those friends and co-workers I know who do CrossFit they always talk about the sense of community that comes with the workout. Is CrossFit a workout or lifestyle?

 Unrealistic dream weight? Dream On– This article poses the question to people is it really possible to get to your dream weigh and maintain it for long term success or do our bodies stop at their set ideal weight. Should we continue to fight against where our body is naturally supposed to be weight wise? “Some people might get down to their dream weight for a short period during the “action phase” of focused dieting but then can’t sustain it because the calorie restrictions are too severe once the body starts defending itself against weight loss.”

Laughter may be the best medicine for age-related memory loss– “A new study finds that humor may reduce brain damage caused by the “stress hormone” cortisol, which in turn, improves memory.” With that said below is one of my favorite Youtube video’s of all time. Hope it makes everyone laugh as much as me and we can all improve our memory!

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Photo from Huff Post

Wanderlust- A day of bending, stretching, and yoga in the park

Posted in San Francisco, Working Out by

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Saturday one of my dear friends Jaclyn arranged a day of fun and yoga in the sun at the Wanderlust Yoga in the City Festival down on the Marina Green in San Francisco. Now you might be asking yourself what is Wanderlust? Wanderlust is a yoga festival where the core mission is to create a community around mindful living and leading a healthy life. This is done through focusing on practicing yoga first and foremost, eating well, building purpose, mindfulness, and self awareness while also enjoying music and art. The festivals are offered in 4 day retreats, single day retreats, or the city experience where it brings a taste of the festival to us city dwellers for an afternoon.

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Jaclyn and I decided to do the first class of the day which started at 12:30. Two local yoga teachers alternated teaching through the hour long class, with one instructing the first 30 minutes followed by the second.  Staring across the green grass yogi’s and their mats were lined up in rows upon rows facing towards the front of the stage.  The instructor would speak into the microphone overhead giving out commands and directing us into the desired poses. Tranquil music played in the background creating a relaxing environment.

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Now it has been a little while since I have practiced yoga and with the wind from the bay stronger then ever it created a whole new challenge. Let’s just say I found holding my poses to be not as graceful as I would have hoped.  Our teacher kept encouraging us to be in the moment, to embrace the outdoors, and be one with our environment. I tried my best, but when your mat keeps flying up and hitting you in the leg it makes mindfulness a little more difficult.

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When the hour class was all said and done and I was lying on my back, my arms and legs spread out, eyes closed, and was breathing deeply in the marina air, I finally felt relaxed and one in the moment. So ultimately I think I achieved what Wanderlust had set out for it’s intention, a day of focusing on myself and enjoying being outside.

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After we finally made our way up from Shavasana we decided to go check out the vendor’s and sponsor’s booths. Now let me just say I love swag. Any kind of free stuff whether it is a key chain, t-shirt, or sample of food it will always makes me happy. This event had some great sponsor’s who really went all out. Kashi was offering bowls of cereal and milk (which we know I am addicted to) along with granola bars for an after yoga food fix, Health had free magazines of their latest issue for everyone to take, and resource water had huge bottles of water and very soft and stylish t-shirts. All in all I made out like a bandit!

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Wanderlust in the city is not exclusive to San Francisco, so I highly recommend going and checking their website out to see if there is an event coming near you. It is a free and you cant beat a day in the sun with like minded people, all serving a purpose of connecting with yourself and nature.

 

Los Angeles Studio Run Down

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Kinetic Cycling

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One of my go to group fitness classes, especially when traveling, is spinning. Not only is it the best way to get a major cardio session in, but I have found it is one type of class that is very different depending on what studio you are at. Soul Cycle, Flywheel, 24-hour fitness, Worlds Gym, they all have a completely different format and approach to spinning. Of course the more boutique spinning classes are edgier and unique, which is why I wanted to give a new studio a try when I went to visit.  Kinetic Cycling ended up being my studio of choice. It is located in the charming area of Brentwood which was about 15 minutes away from my where I was staying at my girlfriends place in Culver City.  Walking up to the studio it is located in a typical LA shopping center and at first impression one would think there is nothing special about this typical suburbia mall.

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Walking in I was first greeted by the instructor who had to be one of the happiest people I have ever met! Upon learning it was my first time at the studio he proceeded to advise me that before  we could do anything I needed to introduce myself first. After introductions he gave me a huge hug and smile. This of course put me right at ease and I was ready to get my spin on. Now what makes Kinetic Cycling stand out from other spinning studios out there is not the ambiance of the place, as walking in the ambiance is pretty bare bones and basic. Rather it is the premise of the class, spinning while the music video’s of the songs playing are streaming in front of you.

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Once on my bike and the time hit 9:30 the  music came on and Usher was all of a sudden singing and dancing in front of me. The  lights started to  flash from hot pink, to blue, to green, to purple and continued in this fashion all throughout the 45 minute ride. In front of us our fearless leader started the charge and we were all immersed in the television screen behind him. Talk about a great way to zone out when you are starting those hills! After about 10 minutes into the ride and  just when I thought our instructor could not get any more enthusiastic he all of a sudden jumped off his bike, grabbed a microphone, and preceded to walk around the room cheering us on and giving is high fives, talk about a great tactic to keep you motivated and engaged.

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Towards the end of class when my legs were burning and I was cursing the fact that I made myself get up early for this, it was as if the instructor knew we needed something a little more. It was here we were told that we were no longer racing for ourselves, but we were doing it for one another. We had to decide then and there to continue on and push through to help our fellow neighbor.  If that does not make you want to push yourself harder, I don’t know what will!

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All in all this class was not only a great workout, but the sense of team work and motivation was off the charts. I would highly recommend this place for anyone starting an adventure in spinning. There was every age, sex, and type of person in my class which also helped in the feeling of this is a people’s spin class with an edge.  They currently have a groupon deal out to try 5 classes for $45, which is pretty cheap!

The Main Barre

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Surprise, surprise I had to of course try an LA Barre class while I was visiting. For this one I enlisted my best friend Melissa. The class was bright and early Saturday morning and located in LA’s emerging downtown area. This area is very similar to San Francisco’s Financial District. It is very busy during the work week, but desolate come the weekend. Our class was bright and early at 9:30 am, which would normally not be a problem for me at all. However the only obstacle we had not factored in with this early morning start time was the bottle of wine we each consumed the night before. However we still managed to make it on time and get our Barre on!

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The studio was located in an old, vintage  building with early 1920’s elevators and a grande marble spiral staircase. We made our way up to the top floor and walked into a quaint and quintessential  barre studio.  Hard wood floors stretched out in front of us with  large bay windows overlooking the downtown financial buildings. Looking outside one could see the streets lined with pops of Palm Trees guiding the roads, making it feel very LA From the minute I walked in I felt at home and at ease. For those of you from San Francisco it had a very similar feel and vibe to Yoga for the People in the Mission District.

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Our instructor was tall, blonde, friendly, and natural, which all fitted with her big grin and effortlessness in teaching. She had a demeanor which made you feel like you had been friends for years.  The class was a great workout. It was similar to many of the Barre classes I have taken before where you start with warm up, move onto hand weights, followed by a set focused on glutes and thighs, and then rounding it out with abs. The workout was challenging, but easy to follow.

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Overall what I loved about this place is it very Los Angeles. It is not a chain studio and that independent feeling is shown through the entire experience. In terms of pricing they have a deal for your first time trying the class where you can buy one class and get one free for $20, which if you take barre consistently know that $10 a class is really not a bad deal. If I lived in LA this might be my studio of choice. However I think I will have to try a few more various studios out before I fully commit to that statement. Either way I am hoping I can make it back prior to my second class expiring. If not Melissa is a lucky lady with a bonus class to try!

Los Angeles vs New York City, A Gym Story

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Every time I visit New York City I make it a point to try a new workout class or studio since New York is known for having so many unique and diverse ways to exercise. I now always look forward to these adventures in health and fitness and it has become a staple in my bi-yearly trip to the Big Apple.  This would leave one to think that since I visit Los Angeles at least 4 or more times a year for work as well that I would partake in this same kind of love.  Surprisingly though, the only times I have ventured outside of my hotel gym is for a run outside or to the neighborhood 24 hour fitness.

Now I was sitting and thinking to myself why this might be. Los Angeles is just as adventurous in terms of workouts as New York, one might even say more so. You have all of the scantily clad women with their tan and toned bodies, so they have to be going somewhere. Not to mention the many celebrities who call LA home.  In my guilty pleasure US Weekly magazine I will see photos of celebrities meandering around the city in yoga pants, cupping a juice smoothie, with that glistening just worked out glow, so they have to be going somewhere?  After some contemplation I decided it came down to convenience.

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 In New York I know I can get to anywhere without a car. I can pretty much walk to some studio from wherever I am staying, although yes sometimes the walk is so long it is getting a workout in before my actual workout. I also know if it came down to it I could get on a bus, train, or taxi cab for relatively cheap if needed. LA is a completely different game. Without a car you are virtually locked in your immediate surroundings.  This last week I was in LA for work and stayed on a couple of days to celebrate my best friend turning 30. I decided for this trip I was going to indulge and face my fear of finding my way around the city of Angels.

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Now obviously I do not have the time, money, or resources to try a new class or studio every day. I wish I could! So there was some hotel gym runs in the mix. Below is my LA workout’s for the week. My trip began on Monday and went through Saturday morning. One thing I like about going on trips is switching up my routine. It helps in keeping me feeling refreshed and not stale, especially when it comes to workouts.

Monday: 45 minutes of my own personal made up spinning class at my local gym

Tuesday: 6-Mile Treadmill Run

Wednesday: 6-Mile Treadmill Run

Thursday: 6-Mile Treadmill Run

Friday: 45 Minute Spinning Class at Kinetic Spinning Studio

Saturday: 3-Mile Run Outside and 60 Minute Barre Class at The Main Barre Studio

Although I will say my week of running at the Marriott hotel gym was at least nice since the treadmills were new and the facility was not crowded, two big thumbs up for me when it comes to travel. The fun for me or also known as slight torture depending on the day started on Friday and Saturday morning with my two classes. Stay tuned for my next post where I go into details on the two studios I tried!

Indoor Rowing and Channeling House of Cards

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Perhaps it is just everyone around me, but House of Cards is all any of us can talk about. If you have not tuned into this show yet, it is a must! It is a Netflix original series with two seasons under its belt. Netflix brilliantly releases all episodes of a season at once, which makes binge watching the show pretty much inevitable.  Kevin Spacey and Robin Wright not only play ruthless and complex characters flawlessly, but the show portrays how relentless people will be for power and prestige. While being all engulfed in the show I noticed how exercise is a big part of both characters lives and one of their go to workouts outside of running is rowing.

Now rowing machines are common at most gyms, however they typically are stored somewhere in the corner almost out of sight for most people. In my many times at the gym I rarely see people frequent the indoor rower. I myself have utilized the machine a hand full of times before, but  it has been for a quick 10 minute cardio set prior to a strength training class. Also to be honest the only reason I gave it a shot in the first place was because my legs were in desperate need of a break and the thought of running made me cringe. After watching House of Cards it made me re-think about my past rowing quickies and made me wonder if this exercise machine could be more?

In true San Francisco fashion I went straight to my site for all information, Yelp.  I started a search for rowing and happened to stumble upon a gym called APEXWellness Center that offers various fitness classes and an indoor rowing class was just one of them. For your first time at Apex you are able to try a class for free, so I thought why not and signed myself and Dustin up for last Saturday. 

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The class was located in Apex’s Lite Gym down a little alley in the Financial District. Walking down the paved road I almost missed the small studio and felt like I had stumbled into a European street opposed to a place where I was about to get my sweat on.  We walked into the gym and met Leo our instructor for the day. Leo is from South America and although his English was still a work in progress he was able to guide us through the class perfectly.  Now I have to say I was a little skeptical, how was I going to be able to row for a whole hour and either not bored out of my mind or in so much pain that I was going to want to pass out by the end of it.

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Leo started the class off by working with us individually on our form. Once we started to prefect that he would give us goals to hit in terms of pace and strokes per minute. We would then perform one minute on of rowing followed by a one minute break. After the first 20 minutes we started to incorporate 15 second sprints towards the end of our sets and would row as hard and as quick as we possibly could. It is amazing how rowing utilizes your entire body  from your shoulders down to your calves. Your heart rate goes up quickly and the motion of pulling with all of your strength is exhilarating. After 45 minutes of the interval training on the machine Leo had us we finish the workout with 10 minutes of stretching to cool down.

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 I had no idea until this class just how much form is required to perform rowing properly. Once you start to research rowing you find out it is an excellent exercise for improving cardio-vascular abilities, weight loss, cross training, and just general fitness. It is also great at blasting calories with a 130 lbs woman burning about 280 calories in 30 minutes. So next time you see the rowing machine standing all alone in the corner at the gym try testing it out. I highly recommend the high intensity intervals. It keeps it fun and interesting, while also giving you a great cardio workout. Here is a great 20-Minute Total Body Rowing Workout from Shape Magazine to get you going. Enjoy!