Simple Steps to Reducing Breast Cancer: October is Breast Cancer Awareness Month

As many people are aware, the month of October is Breast Cancer Awareness month.  An obvious way to make sure people are aware of it is by NFL and NCAA football players wearing additional Pink colors on their uniforms.  The Purdue Boilermakers actually had special helmets designed this past week with the Hot Yellow color featured.  This months blogs will feature ways to reduce Breast Cancer through fitness assessments, lab testing, training programs, nutrition and supplements.  Stay tuned as there will be some good education coming up.

Have Fall Fitness Sucess With Vitamin D

One complaint I hear in mid to late September is low energy levels.  

One easy way to correct this issue is to get your Vitamin D levels checked.  This can be done at the doctors office or you can order test that can be done at Lab Corp locations.  

Once you get the blood drawn the levels you want to shoot for would be 60-80 ng/dL to start with and  an ideal level of 80-100 ng/dL.

To get to these levels some people might only need to supplement with 5,000 i.u.  Other people may need 10-15,000 i.u. to get to there, especially in the fall months.

Regarding supplement brands I have found the liquid Vitamin D from Thorne FX to be one of the better ones as it also contains Vitamin K2 to help prevent excess calcium to be absorbed in the blood instead of bones.

Workout of the Week: Core With Stability Focus

For this weeks Workout of the Week the muscles of the core will be the focus with an emphasis on stability.  For this workout there are two exercises the Plank and the Side Plank.

Here is a video for the Plank:



Here is a video for the Side Plank:


Perform each exercise for 2-3 sets for 30-90 seconds each.  The total duration of the workout should be 3-12 minutes based on how many sets you do and how long you hold each plank.

Enjoy the workout and have a great week!

Fall Fat Loss Solution

Usually most people wait until the holidays to lose body fat. 

However, by that time the average American gains 8-12 lbs between October 31st-January 1st. 

This weight gain can easily be prevented if you start now and make a goal to lose weight prior to Halloween or even better extend it longer to Thanksgiving.  In this time frame a person can lose 8-20 lbs of fat. 

Over the month of September I am going to write some posts regarding the topic of effective fat loss in the fall. 

Stay tuned!

Self-Experimentation to Get Great Results With Your Fitness Program

It is not a lack of information in fitness that keeps people from getting results but too much information.  Because of the overabundance of information, fitness enthusiasts often run into “Paralysis by Analysis” and either don’t get started on a training program in the first place or bounce from different workouts more rapidly than a pinball.  To prevent this problem this article lists ways you can use yourself as an experiment and figure out what works for you.  Here are ten steps to get you started.  Eight of the steps are from an e-book by John Berardi on his Precision Nutrition site found here.  Steps four and eight are ones I added in because they are important.
 
Step 1:  Define Your Goal.  What is the specific goal you want to achieve?  Is it increased strength, improving running speed, gaining muscle mass etc.?  The key rule here is to focus on only ONE goal.
 
Step 2:  Decide How You’ll Measure and When You’ll Measure It.  What are you going to measure to make sure the experiment is working?  For example if your goal is to improve your chin-ups, select a program to use and then select  consistent chin-up tests/workouts to measure your progress.
 
Step 3:  Collect a Baseline.  What is your true starting point?  For example, for the chin-up goal from Step #2 stick to the current exercise and nutrition plan you were previously using and get two chin-up tests/workouts on the test dates that you decided on to get baseline data.
 
Step 4:  Make Sure Your Path is Clear.  Something many people forget is to consider if their lifestyle or schedule allows them to consistently do the first three steps.  When choosing a goal, ask yourself on a scale of 1-10, “How confident am I that I can consistently do this training program for twenty-eight days and get in all the workouts?”  If it is a “9” or better proceed to the next steps.
 
Step 5:  Test Your Ideas.  Start with small tests and test one thing at a time.  For the chin-up example if you have not ever tried the Escalating Density Training program, that might be a good goal to start with.  A second idea could be trying the 5 X 5 Program.  The key here is to try and test training programs or workouts you haven’t previously done.
 
Step 6:  Follow Your New Plan for at Least 28 Days.  Test your program for a four week time period and collect the appropriate data.
 
Step 7:  If It’s Working, Keep Going.  This is pretty self-explanatory but people often get in trouble because they get impatient.  Remember, we want to find what specifically works for you.  Learning one program that works is better than trying to combine multiple training programs and not knowing which one of them worked the best.
 
Step 8:  Continue the Program for 28 Days.  Don’t ditch the whole program if you don’t see the changes you want – give the program a chance.  In the case of the Escalating Density Training program, if it didn’t work, try a different program for 28 days (5 X 5 for example).  Even if a program doesn’t work, at least you know what doesn’t work for you and you can avoid that plan in the future.  If you made progress, you know what works and might want to try the program again later on.
 
Step 9:  Work With a Coach.  This is where I can come in.  A coach can give you direction, implement new or different ideas for your program, assess your progress and hold you accountable to reaching your goal.
 
Step 10:  Repeat Until You Reach Your Goal.  Keep trying programs every 28-days based on the above nine rules.  Start with your goal, take consistent progress measurements, and try different programs as you go along
 
I hope these steps help you.  They may take time (Four weeks each) but in a twelve week time period you will choose three new plans that can help you and test them accordingly to see if they work for you.  Most people, talk about ideas to improve their fitness but never implement them and go nowhere as a result.  However, you will be taking action and learning what works for you.  In addition you will probably get some nice results without frustration (As you only do one simple idea at a time).

Eight Mistakes Beginning Fitness Enthusiasts Make

 I am often asked, “If people have never done a fitness program where should they begin?”  This article will get right to the point and list eight mistakes that fitness enthusiasts make when they begin exercise. 

1. Pick ONE Goal to Focus on at a Time.  When beginning exercise programs people usually have lots of enthusiasm – especially beginners.  It is common for them to want to do everything at once.  For example a person may want to do a marathon, lose thirty pounds, participate in the Alpha Challenge, complete the LTF Triathlon and win the 90-Day Challenge all in the same year or less.  While I appreciate their enthusiasm (And used to be like this when I started) it is much easier and effective to pick one goal that is the most important and focus on only that.  Once it is met, add a new goal to focus on.
2. Look at all Options and Tools That Are Available to You to Improve the Goal.  Once you have picked a goal to focus on, look at the options that are available to help meet it.  For example, if you want to run a marathon you will want to consider purchasing a Heart Rate Monitor, do Metabolic Coaching and join the Running Club.  If you want to lose over thirty pounds, TEAM Weight Loss, a Heart Rate Monitor and Metabolic Coaching are some options.  Whatever the goal, make sure to do your homework and try to find what can make achieving the goal easier.
3. The Most Boring Programs or Equipment Are Usually the Most Effective.  Americans are very visual people and this can get them in trouble, especially with fitness.  Often the craziest looking exercise equipment or fitness programs are perceived to be the best.  However in my experience the most boring equipment and programs usually get the best results as long as there is initial buy in to using them.  For example when it comes to resistance training the barbell and programs that use it can get very good results.
4. Pick ONE Program to Meet Your Goal.  Just like people like to have multiple programs, many times they suffer from exercise ADD.  Avoid this problem by picking one program to follow that is proven to meet your goal.  In addition to picking just one program make sure you follow it the way it was designed (make sure you don’t change it) and use it for at least 28-days before you switch to a different program.  Many fitness enthusiasts don’t like to go this long on a program but if you follow the 28-day rule you will have twelve different programs used in one year.  You will find out within six months which programs work the best for you at this information will help you speed up your progress in the future.
5. Make Sure the Program You Pick is Progressive.  New exercise enthusiasts often think if they just show up to work out it will be enough to get results.  While this may be accurate for the first month or two, progress will stall after that.  If you are using a resistance training program make sure to either increase the reps, resistance or both.  If you are following a program to improve cardiovascular fitness, make sure the intensity is gradually increasing (Metabolic Coaching takes the guesswork out of this).  By constantly finding ways to progress the exercise program fitness levels improve and getting the results you want becomes more realistic sooner.
6. Keep Track of Progress.  This is VITAL for tips four and five.  I have said it in past articles and I will keep saying it, “If everyone properly used a workout journal (or app) and tracked their progress they would have much better results.”  Regarding step four you will find out what programs work the best for you.  Regarding step five you will have records of what you did in your last workouts and know exactly what intensity, resistance or how many reps need to be done in current and future workouts.
7. Community Support.  As much as I dislike social media because it feels like you are “Turned On” all the time, it works really well for getting results in fitness (More and more research is proving this).  Often people don’t meet their goals or drop their fitness program because family members, friends or co-workers do not share the same goals.  However if you can surround yourself around like-minded people with similar goals either at the gym or on a social media site like Facebook, it can make progress much easier and enjoyable.
8. Hire a Professional.  Fitness is the only field I know of where a person thinks they can read a magazine article or book and immediately think they can easily have fitness success on their own.  Unfortunately they don’t realize that the human body is extremely complex and don’t consider factors like the effects of previous injuries, conditioning levels, training environment, etc. can have on different exercise programs.  Looking for the proper fitness professional to help mentor you can save lots of time, headache and money (Ask any Triathlete who tried to do it on their own how much extra money they spent because of purchasing wrong or faulty equipment) and help you get results in a much more efficient manner.

In conclusion many people like the challenge of trying to apply the “Do It Yourself” motto to beginning fitness programs.  I hope this article makes that journey much easier.  If anyone has had success or glitches when they began their fitness journey feel free to share your experience.

Self-Experimentation to Get Great Results With Your Nutrition Program

Image retrieved from:  http://dietwebreport.com

It is not a lack of information in nutrition that keeps people from getting results but too much information.  Because of the overabundance of information, fitness enthusiasts often run into “Paralysis by Analysis” and either don’t get started on a nutrition program in the first place or bounce from different diets more rapidly than a pinball.  To prevent this problem this article lists ways you can use yourself as an experiment and figure out what works for you.  Here are ten steps to get you started.  Nine of the steps are from an e-book by John Berardi on his Precision Nutrition site found here.  Step four is one I added in because it is important.
 
Step 1:  Define Your Goal.  What is the specific goal you want to achieve?  Is it weight loss, fat loss, strength gain, muscle gain, etc.?  The key rule here is to focus on only ONE goal.
 
Step 2:  Decide How You’ll Measure and When You’ll Measure It.  What are you going to measure to make sure the experiment is working?  For example if your goal is weight loss select a scale to use and then select a consistent day/time of the week to measure your progress
 
Step 3:  Collect a Baseline.  What is your true starting point?  For example, for the weight loss goal from Step #2 stick to the current exercise and nutrition plan you were previously using and get two weigh-ins on the day/time that you decided on.
 
Step 4:  Make Sure Your Path is Clear.  Something many people forget is to consider if their lifestyle or schedule allows them to consistently do the first two steps.  When choosing a goal ask yourself on a scale of 1-10, “How confident am I that I can do this every day for thirty days and get the appropriate measurements?”  If it is a “9” or better proceed to the next steps.
 
Step 5:  Test Your Ideas.  Start with small tests and test one thing at a time.  For the weight loss example if you have not been journaling food, that might be a good goal to start with.
 
Step 6:  Follow Your New Plan for at Least 14 Days.  Give your test at least a two week change and collect the data.
 
Step 7:  If It’s Working, Keep Going.  This is pretty self-explanatory but people often get in trouble because they get impatient.  Remember, we want to find what specifically works for you.  Learning one variable that works is better than getting a result with five new changes and not knowing which one worked the best.
 
Step 8:  If It Isn’t Working, Make Small Changes.  Don’t ditch the whole program if you don’t see the changes you want, just change one thing.  In the case of journaling, if it isn’t working, maybe choose another idea.  For example, ideas could be eating a protein based breakfast, drinking three liters of water or finishing your last meal 2-3 hours prior to bed.  The key here is to pick just one of those three ideas.
 
Step 9:  Work With a Coach.  This is where I can come in.  A coach can give you direction, implement new or different ideas for your program, assess your progress and hold you accountable to reaching your goal.
 
Step 10:  Repeat Until You Reach Your Goal.  Keep trying new ideas based on the above nine rules.  Start with your goal, take consistent progress measurements, and add or adjust the ideas as you go along
 
I hope these steps help you.  They may take time (Two weeks each) but in a twelve week time period you will choose six ideas that can help you and test them accordingly to see if they work for you.  Most people, talk about ideas to improve their fitness but never implement them and go nowhere as a result.  However, you will be taking action and learning what works for you.  In addition you will probably get some nice results without frustration (As you only do one simple idea at a time).