Science Shows Only This Workout Can Actually Make You Younger

Science Shows Only This Workout Can Actually Make You Younger

001000Two Studies Found Links Between High Intensity Exercise and Anti-Aging Back in the beginning of the year I was interviewing the Chief Science Officer at the American Council on Exercise, Dr. Cedric Bryant. Their mission is to get the word out about the benefits of exercise and promote initiatives to make this happen. I write a blog about fitness and healthy living topics, so I do my part to inform the masses. During our conversation we started talking about my injuries and my crusty, stenotic spine that has an assortment of bulging and herniated discs (partially inherited, partially self-inflicted). “But I’ll never stop doing my boot camp workouts or Spinning” I chuckled! Then his eyes widened in agreement and he said, “there is some very interesting research coming out that a friend of mine was involved with…” He proceeded to tell me about a recent study done at the Mayo Clinic which revealed some surprising outcomes to the researchers about anti-aging and exercise. Of all the methods of exercise they tested, only high-intensity interval training (HIIT) appeared to slow down aging on a cellular level. The study was recently published in March in the journal, Cell Metabolism But the real surprise was that the older the subject was, the better the HIIT training worked! Researchers know exercise is great for a myriad of things from cognition to staving off a variety of age related diseases. Wouldn’t it be nice to know what types of exercise have anti-aging benefits and could help rebuild organelles (the subunits within a cell) that deteriorate with age?  The Mayo Clinic Study The Mayo Clinic study enrolled...
High Heels Can Be Causing Back, Knee and Hip Pain (and make your feet hurt too!)

High Heels Can Be Causing Back, Knee and Hip Pain (and make your feet hurt too!)

001111Ladies, ever wonder why you suffer from regular bouts of lower back pain?  Achy hips?  How about crazy tight leg muscles?  Don’t blame it on your cycling class, or too many squats or, the trainer you only see once or twice a week.  Look down.  Are you wearing high heels?  Bingo!  You’ve heard high heels are bad for you.  But it’s not just because they cause all kinds of pain and trauma to your feet.  High heels are also messing up your physical fitness.  They throw you out of proper postural alignment causing your joints and spine to take on more wear and tear, which means aches and pains. Is it possible to still look rockin’ and save your joints?  My suggestion is more Athleisure-wear.  I know some fashion hard-liners say, no way will I walk around in yoga pants on a weekday!  But we’ve come a long way since those flare-leg, fold-over yoga pants.   Let’s chat for a moment about the evils of high heels.     First there’s the obvious.  They make your feet hurt.  Blisters, calluses and swelling are par for the course.  And pointy toes, fuhgeddaboutit!  I’m sure they were invented by someone on the Marquis de Sade’s payroll.  Second, they can lead to foot injuries like plantar fasciitis (usually from a bone spur that makes your heels hurt), hammertoes, bunions, and neuromas.   Then there’s the domino effect.   Not only do high heels make your feet hurt, but problems with the feet can travel up the leg and cause injuries in the back, knees and hips.  Your knees take on extra pressure from the...
How Women Can Lose Weight After 40 (especially around the middle)

How Women Can Lose Weight After 40 (especially around the middle)

111010  Are you a woman over 40 and noticing it’s getting harder to lose weight?  Got some extra stubborn fluff and puff around the middle?  Maybe you’re finding that the diets you did in your 20’s or 30’s don’t work as fast as they used to or don’t even work at all!  If you’re already well past 40, chances are you’ve found it’s harder to lose weight.  And, those inches around your waistline won’t budge. Yes ladies, “Middle Age Spread” is a real thing.  Now before you click the little “x” on your browser to close this page and curse my name in disgust, sit tight.  First, I’m going to lay out the facts of why this happens to most women.  Then, I’m going to give you some action steps you can take to start losing weight again! Why the Weight Creeps On and On   Hormones. Ok, no big surprise here.  During perimenopause, our estrogen and testosterone levels start to drop.  By menopause, they plummet.  This is probably why approximately 30% of women between 50 and 59 are obese.  http://www.womenshealth.northwestern.edu/blog/menopause-and-weight-gain There appears to be a connection between estrogen and body weight regulation.  With lower estrogen levels, lab animals tend to eat more and be less physically active.  http://www.womenshealth.northwestern.edu/blog/menopause-and-weight-gain Levels that are too high or too low appear to lead to fat storage.  And, lower estrogen levels may also slow down your metabolic rate (the speed  at your body converts stored energy into working energy).   Being Less Active.  Many of us just slow down with age and exercise less.  This is just bad all around.  This is true for both men and women. ...

Short Workouts I swear By

000000It’s just common sense that if you’re short on time, a 20-minute workout is better than nothing. You can take a run, or hop on a cardio machine, maybe even do some calisthenics or a quick circuit of weights. But it might be surprising to you if I said it’s possible to get a better workout in 20 minutes than in an hour. If you really want to maximize your time and get the benefits of a full length workout in the half the time or less, then I’ve got the workouts for you! Meet the TRX (or a similar suspension training device) and kettlebells. They’re not for timid exercisers who don’t want their mascara to run or to feel sore or, heaven forbid, get a callus. However, they’re both completely modifiable for any level of fitness – you gotta start somewhere. But of course, as with all forms of exercise, not everything is going to be appropriate for everyone. Kettlebell and suspension training workouts (such as the TRX) are nothing new, but they’re not mainstream yet. The TRX, invented by an entrepreneurial former Navy Seal, is the most widely-marketed brand of suspension trainer. More and more gyms are offering group classes in this type of training and it is gradually gaining popularity amongst personal trainers. Suspension training works by using the resistance of your own body weight and gravity. By changing the length of the adjustable heavy duty, nylon webbing straps and the angle of your body, you can create more or less resistance for dozens of exercises that will strengthen your entire body, improve your balance, flexibility...
Learn to do the Kettlebell Turkish Get Up in 2 Minutes

Learn to do the Kettlebell Turkish Get Up in 2 Minutes

000000The Kettlebell Turkish Get Up is arguably the world’s best exercise for all the benefits it offers. It trains: Overall strength (if you go heavy enough) Core Stability Flexibility Shoulder strength and mobility and Balance It takes time to master, but here’s a quick primer so you can learn all the components quickly and start practicing. Be sure to start with a light bell so you can learn the moves without risk of dropping the bell.  I suggest starting with a 10 or 15 lb kettlebell then progress up once you’ve gotten the moves down. https://www.youtube.com/watch?v=C1wlUOqYIQk  ...

Why You’ll Feel Better When You Eat Less or Give Up Meat

001110Ask anybody who tries to be PC what their party affiliation is and they’ll say, “’Well, I really don’t like to label myself…”  Ok, understandable.  Wearing labels makes it easier to judge each other politically and socially.  That is why so many people shy away from wearing one.  But when it comes to what we eat, many of us proudly broadcast self-identifying labels like:  Vegan, Vegetarian, Pescatarian, Plant Based, Locavore, Paleo, and now there is a new one, “Reducetarian.”  Those who have joined the movement, pledge to consume at least 10%-30% less animal products in their daily lives (primarily meat, but also dairy and eggs).  China is all over this concept with their health ministry recommending everyone cut their meat consumption by 50%. According to Brian Kateman who started the Reducetarian movement (see his TED Talk here), most people dislike factory farming practices, (we’ve all seen at least one video of farm animals being tortured and brutalized).  Nobody with an ounce of compassion votes for animals to be treated this way, not even if they’re someday going to be food.  Kateman explains that if everyone were to start eating more fruits and veggies and less meat and animal products, more animals would be spared a horrendous fate.  Even if you don’t have a soft spot for animals, reducing your consumption of animal products can help the environment in several important ways.  More on that shortly.  Kateman sees being a Reducetarian as a way for people to take a step towards helping these issues without having to go completely plant based.  Instead of taking an all or nothing approach, he...
What Women Need To Know About Yoga After 50

What Women Need To Know About Yoga After 50

000000 Yoga is hotter than ever, and I’m not just referring to the type you do in a sweltering room, packed in like a sardine. I’ve written a lot about fitness trends over the years and yoga seems to be one fitness trend that never loses traction. PIXABYyoga after 50 But I’m loathe to use the word “trend” since it conjures the thought of something that will eventually reach its peak. I don’t think that will ever happen with Yoga. Here’s my reasoning. Have you ever heard someone say, “I need to do less yoga?” Probably not. On the other hand, how many times have you heard someone say, “I need to do more yoga,” or “I need to start doing yoga.” There’s one group in particular that yoga can thank for its unflagging popularity. According to the 2016 Yoga in America study, nearly 38% of yoga practitioners are over the age of 50. The practice of yoga tends to take on a different focus for many women after 50. Baby boomers in particular, are more interested in taking ownership of their health and ageing rather than being able nail a perfect crow pose to handstand. For these empowered women, it’s also less about having a perkier butt in a pair of Alō Moto leggings and more about celebrating health, joy, and natural beauty. If you’re considering whether to embark on a yoga journey, the right answer is yes, do it! From boomers to millennials and athletes to novice exercisers, there’s a style that’s a fit for pretty much everyone. If you’re already a seasoned yogi, your body may...
This Body.  The Raw Truth About It.

This Body. The Raw Truth About It.

000101I don’t normally post selfies on my blog.  I save the occasional selfie for Facebook or Instagram.  But as I’m facing some personal hurdles and pondering the path of my life’s mission, I found myself staring in the mirror… a lot more lately.  Usually in my underwear (not the Victoria Secret’s kind, but the kind you wear under a t-shirt or workout gear). This started about 2 1/2 years ago.  I’m not sure if it was to boost my self-esteem or to self-scrutinize this body who’s main vocation and avocation have been teaching fitness for well over 20 years.   But there I was looking in the mirror, staring at this body that has put in years of hard work, pain and sacrifice. “For what?” I keep asking myself.  “Was it worth it?” I wonder.  If only you knew what I’ve given up just to look in the mirror and say, “not bad… but there’s still room for improvement.” Fitness for me became an obsession and an addiction (it could’ve been worse, right?).  It wasn’t always that way though.  I used to play music (bass guitar), go to clubs to see great bands and hang out ’til sunrise with my friends.  I never even intended to be a fitness professional for more than a couple of years as a side hustle and for the fun of it.  My plan was to follow my degree in Media.  You know how to make God laugh?  Tell him your plans!  I worked in video production and TV news and loved it.  But the obsession with fitness won out (just like addictions often do).  And...
Gluten Free, Mostly Paleo Pancakes with Healthy Granola

Gluten Free, Mostly Paleo Pancakes with Healthy Granola

000000I love granola but, in the middle of winter, a cold bowl of oats isn’t exactly what I crave when I’m waiting for my house to heat up in the morning.  One day I decided to make Paleo Pancakes because they’re so simple and I wanted something warm.  If you’ve never made them, they are basically  just an egg and a ripe banana mixed together with 2 tbsp of coconut flour and less than a tsp of baking powder.  Blend and  and poured onto a hot coated skillet.  I know they’re not pretty.  I never claimed to be a chef.  I’m just a “cook”! First Attempt at Gluten Free / Paleo Pancakes   Then I wanted to mix toasty, warm pancakes with some tasty granola.  The healthiest brand I’ve found so far is Viki’s Granola.  I met her at the huuuuge Expo West convention in Anaheim last year.  I loved that her granola was lower in sugar and carbs an higher in protein and fiber than many other brands I’ve tried.       So, I simply added a tablespoon of granola to the pancakes after I put them in the pan.  I guess I could have stirred them into the mix, but this way, I could put in different flavors 😉! Second attempt:  Not Quite Paleo Pancakes If you’re a Paleo purist and avoid all grains like the Zika virus, then you’ll have to stick with the less tasty and crunchy version.  If you enjoy whole grains like I do, mix your batter up: 1 ripe banana 1 egg 2 – 3 tbsps coconut flour 1  tsp baking powder...

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