Archive for fitness
Are We Too Lazy to Be Fit?
Posted by: | CommentsHard exercise is tiring and sometimes we feel we can’t take away from our other responsibilities. Time is another excuse we often create for not getting fit. 
Time and energy are both requirements of being fit. To create time and energy we have to eat healthy and eliminate some other activities. We waste hours everyday looking at emails, texting, watching TV, and so on. With 24 hours in a day, there is time to create space for activities that in the long run will give us more time–on earth.
Create more energy by drinking more water and eating less sugar. Eat clean protein. Have at least one or two salads a day with maybe tuna or chicken added. The lighter food, more protein, and added hydration will decrease the energy used for digestion and add to the energy we have for mental tasks.
Exercise requires mental energy because it requires enthusiasm. The more mentally active we feel the more likely we are to see exercise as an avenue to temper our high energy and to mellow it. Mellow high energy is the precursor for creativity.
Exercise balances and supports the alpha and beta waves of our brain which foster creativity and logic/calculating. If we are to be high performance individuals we need peak mental energy. Exercise eliminates inflammation which erodes physical capabilities and replaces inflammation with high energy cytokenes that rebuild burned muscle cells and energize the body.
So the way out of laziness is to oxidize and energize all our systems with a good aerobic stimulus. Don’t watch TV, run around the block.
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Exercise Improves Productivity and Happiness
Posted by: | CommentsExercise is better than a magic pill. It can do things for your mind and body that no other consumable product or activity can equal. The body needs to burn muscle every day to get rid of inflammation and add restorative chemicals to the cells. The mind needs exercise to support the beta and alpha waves that run the left and right brain.
The oxygen renewing rush of heavy breathing energizes all our systems. When we have pumped fresh oxygen into a body that is fit, it creates a unmatched euphoria. Runners call it a high and become addicted to it. When I was running with a community track club, we would see injured runners jogging with casts on their feet.
I need to burn muscle every day now for the tranquility on which my mind seems to thrive. I need that peaceful exhaustion from surfing or running stairs that allows the mellowness to take over my brain. I like to work hard in the morning right up to that time I really need a break.
Exercise refreshes so much better than other habits we form to get relief. After exercise I am fully productive again. The rush of oxygen and draining of excess angst from stressing on creativity flush my system and restart my batteries.
I also have that feeling of accomplishment and elevated self esteem from knowing that I am building fitness, immunity, health, and longevity. I also look better from daily exercise. Nothing like stroking the ego a little. The best time to exercise is when you feel too tired to exercise. Give it a run and you will be happy you did.
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Fitness is a Key to Staying Young
Posted by: | CommentsYou can feel old at any age. As soon as you bend over and it hurts or you try and carry something and its difficult or you have to run a short distance and it almost kills you, you say, “Man I’m Getting Old”.
Your quality of life at any age is dependent on being able to do things you want to do. On a trip over seas after college a friend and I witnessed all these retirees as tourists. It seemed they could barely walk let alone put in the rigorous hours of touring they had probably dreamed about all their lives.
Even as your kids get older there are things you might want join in and participate with them. There is skiing, baseball games, jogs around the park, hikes, and bike rides. When your kids have kids you are going to need lots of energy to keep up with the really young ones.
Fitness slips away slowly and is tough to get back. You are less inclined to work yourself hard or go through the pain the further you let it go. Exercise, stretching, and aerobics hurt when you are not in shape. The least you could do is when you wake up, spend ten minutes before coffee stretching and doing a few push ups. If you are not stretched, you will pull muscles and get strains when you try something more vigorous.
Then you need an aerobic activity. Walking is good and least of the painful exercises. Try and throw in some runs, bike riding, or hiking after work or on the weekend. If you belong to a gym, don’t let your membership go to waste.
If you are in shape, you can take up new sports in your 50’s and 60’s. If you are not in shape, you can feel old in your 30’s.
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Fitness Follows Exercise and Healthy Eating
Posted by: | CommentsThe definition of fitness can vary depending on to whom it applies. A professional athlete has to be fit to a higher standard than the layman. The weekend warrior can be fit to a higher standard than a person who only walks for exercise. The walker is more fit than the person who gets very little exercise but eats healthy.
One result of fitness is health. The healthy person rarely gets sick because they have a healthy immune system. That is acquired by having an alkaline based blood supply. Alkaline based blood supply is created from eating food that grows out of the ground to a greater extent than sugars, flours, processed, and other dead foods.
The purpose of exercise to gain fitness is to burn muscle. When muscle is burned some cells die and are replaced by stronger cells. The person who starts doing ten push ups might soon be able to do 100. The body knows how to make itself stronger if it is properly exercised.
The level of fitness is fluid. You can keep getting more fit. The pace of fitness depends on how much muscle you are burning every day. If you exercise daily, you get fit faster. Week end warriors get fit over time. I experienced getting stronger surfing where everyone starts off in deficit. Paddling in the ocean requires muscles you really can’t train in advance.
The combination of healthy eating and your level of exercise will take you to an appropriate level of fitness that you can subjectively measure. Those who get carried away and want to test what the human body can endure get involved in competitions that include triathalons, marathons, ocean swims and so forth.
We might not yet have discovered the upper limit of fitness, but some people are always pushing it.
What’s your level?
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The Goal of Exercise is Misconstrued
Posted by: | CommentsBeing fit is really important and gratifying. It gives you a life style that includes looking and feeling great, having more energy, and increasing the effectiveness of your brain.
A lot of people think they can live fine without these advantages. Too many people feel that if they can satisfy the requirements of their work, take care of their family, and cover the rest of their responsibilities, that should be enough.
What they forget is that their body was evolved millions of years ago. The purpose of exercise is to burn muscle and begin the inflammation cleaning process that rebuilds cells with healthy new ones. Other than your house pets, can you think of an animal or sea creature that does not exercise? Man may be the only one.
Do you know of any animals or sea creatures getting heart attacks, colds, flus, or cancers? The question is not whether we can take care of our duties and responsibilities, it is how long can we do it and still have our health? Most of us think long term and say the purpose of our toil is to someday have money to spend on leisure and travel.
My good friend and I were fortunate to travel to many countries after college. We saw all the retirees visitng the tourists spots. They didn’t look too good. We were in our 20’s and feeling the exhaustion of touring all day and wondering how much these people could really get accomplished.
The future gets here before you know it. The high cost of medical care and the number of people dependent upon insurance is a red flag that we are not really clear on how to thrive in our bodies. You can turn in your car at the end of the lease and get a spanking new one, but your body needs high maintenance to last a life time.
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Fitness New Year’s Resolutions
Posted by: | CommentsWhat a great time to start a new commitment. One of the great gurus in the real estate industry used to say that you knew if you were committed by the results. If you reached your goal, you were committed.
So many resolutions die on the vine; maybe they are too ambitious. Fitness is a life style more than a goal. It includes eating what your body needs, getting enough rest, burning muscle so that in affect you live longer without debilitating sickness or disease. Does this sound attractive to you?
What good is it to make and save money, raise children to the point they are going to give you grandchildren and then die? What good is it to reach the golden years but not have the faculties or health to enjoy them? What about just creating your maximum potential to enjoy and live your life now?
Fitness is the result of reaching value judgments. You decide what your priorities are. You create strategies based on your priorities. You decide what your daily activities will be for the tactics in these strategies. For example, if you decide that you want to be President of your company. You will have to learn skills, develop relationships, show leadership, and have lots of good energy.
People often judge your values by how you look. Do you look healthy and like you treasure life or do you look like you are living on Twinkies and soda? Do you have energy to achieve and pursue your passions or are you always too tired?
You can decide if fitness, fits into your life.
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Fitness as a Foundation for All Activities
Posted by: | CommentsA lot of people are not physically active but use their minds daily to produce results. Thinking, creativity, and emotions are regulated by beta and alpha waves. When the waves are too high, things get out of control. When waves are too low, you are sleeping, in a meditative state, or sluggish.
Brain waves are supported by body chemistry. Certain foods create support for beta and alpha waves and certain foods detract from their optimum performance. You can guess that alcohol and drugs are not helpful, nor is a lack of sleep. The third ingredient that can detract is a lack of exercise.
Our body has the same basic structure and chemical components as early man. It takes 500 generations to make changes to our DNA so you can guess not much has happened recently since the invention of electricity, refrigeration, gas engines, computers, and the internet. Our lives have changed, but our bodies have not. what has happened since the invention of so many tools is that our health has changed.
Early man walked ten miles a day to forage and hunt. He burned muscle everyday. The body has a process for cleaning away dead muscle and revitalizing our system with vital chemicals to energize and immunize. We can reach peak performance by eating the foods that support bodily and mental processes and exercising daily to support the same systems.
Just as an athlete would not think of trying for records without practicing, people who use their mental faculties should also consider exercise to reach their potential . Exercise helps create stamina and endurance for those long stressful days. Exercise relieves stress. Exercise puts us in a better mood to be creative.
Health and fitness can create a well being that stimulates inspiration. Inspiration and self expression often leads to gratitude and generosity. If you are closeted someplace to use your brain or if you are in management or leadership, your mood and feeling of well being can improve your outlook and performance.
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Fitness and Flow for Happiness
Posted by: | CommentsMost of us put off our right to happiness for a lot of years while we were waiting to achieve, earn, or buy the symbol of true happiness. Not that we weren’t really happy, but we had that gnawing little hunger that said we weren’t quite there. We had a lot to be thankful for, but there had to be more.
My daughter has a boyfriend that happens to have a lot of money through his family. He has more than a lot of us would think was necessary to have a very luxurious life. He is productive and doesn’t have to worry about money. Is he happy? He is very appreciative of what he has but thinks there is just something he is missing.
This is what I have discovered happens when you go looking for happiness. I have experienced it. What I later found was that happiness can be ignited through discovery of your own body and perfecting it in mind, body, and spirit. After pushing this more perfect symmetry, you could find that you become inspired to test new talents and new personal envelopes.
The most exciting envelope to most people who claim to be happy is self expression. Sometimes self expression makes it to the public venue through publication or promotion and sometimes it remains private. The excitement of self expression begins by engaging in something that is challenging, but that you think would test your abilities and perhaps reveal a little more of who you are.
I have always found that recreation through exercise and sports tested who I was. I liked to know what I could accomplish physically. This ranged from gym work outs to running 60 miles a week, to tough mountain bike regimens to now surfing. I got the double pop of being outdoors, getting lean, feeling vibrant, developing pride, and escaping from worrisome thoughts in the process.
I later and more recently in the last 6 years have added extremely healthy eating. The loss of 45 pounds as a result not only added to my fitness capabilities, but connected me to the animal kingdom and the world of natural foods. Healthy eating and fitness can demonstrate a real world of human potential. It can show you how a body can function mentally, physically, and spiritually without the drag of bad foods and digestion issues.
Connecting with your body, nature, and self expression delivers you to a new realm of appreciation and gratitude for what life can be regardless of achievement and acquisitions. It is a self initiated, self measured, self rewarding path. Each activity you participate in whether it be exercise, cooking, writing, painting, and so forth in which you develop practiced competence in a challenging venue can deliver flow.
Flow is the engagement to the exclusion of distractions or concern for judgment in meaningful activities. In this process, the brain produces dopamine and creates a feeling of purposeful accomplishment. It can become addicting. I have found that the more flow activities I add to my day, the happier and more gratified I become. Try it.
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Fitness is a Value Statement
Posted by: | CommentsEveryone has priorities. In this environment, economics is certainly at the top of everyone’s list.
Fitness is a value choice we usually make when we are in our teens and then in early 20’s.
We decide that being in great condition because we like sports and recreation is one of our life’s priorities. It is often selected by people who like to be outdoors. There are of course fitness buffs who prefer the gym or yoga.
Great fitness requires a supportive diet. Depending on the level of calorie and muscle burn, exercise needs fuel and recovery food. The best fuel is complex carbohydrates and the best recovery fuel is protein. Eating healthy becomes a priority for someone who wants to be more fit.
Fitness creates changes in how we feel and how we look. We certainly start taking pride in how vital we feel and especially after a great work out. We also take pride in the fact we look good to the opposite sex. Professionally, people have more respect for someone that looks like they take care of themselves.
Being fit connects us to our own capabilities and potential. Anyone that exercises hard has an appreciation for the human body. It usually follows that we feel more connected to the natural order that created life and made it such a reward to be alive.
One can have fitness regardless of what is happening in the world. It depends on what you value.
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Fitness is More Than Losing Weight
Posted by: | CommentsA lot of people think that exercise is only for losing weight.
I have found through a life time of exercising that most people cannot exercise enough to lose unwanted pounds. My routine has included running 60 miles a week. I started running 5 miles a day five days a week at a 7 minute per mile pace. When I joined a track club, I started running 40 miles a week at the same pace. I did not lose any weight. Only when I started running 60 miles did the pounds start dropping off.
If you want to lose weight, most people who start from couch potato cannot burn 3500 calories a day necessary to equal a pound of excess weight. The purpose of exercise is to burn muscle so that the body can replentish the cells and remove inflammation. Then the body restores the dead cells with new cycotenes which make the body healthy.
Early man was used to walking ten miles a day to forage and hunt. Our body still needs that exercise. Early man did not store fat because he only ate natural food. He ate from some 30 plant varieties and killed fresh meat. Today we eat out of boxes, cans, and restaurants. Our body thinks we are starving it because it doesn’t recognize the ingredients and then encapsulates them in fat.
If you burn muscle every day and eat natural foods, you will become healthy, fit and happy. You will also get lean and buy smaller clothes if that is important to you.
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How to Get Lean and Healthy
Posted by: | CommentsOne of the first questions you should ask is how often do you get sick?
A good immunity system counters inflammation and fights sickness. Following pretty simple guidelines, I have not been sick in at least ten years.
How is your weight compared to your high school weight?
Most people were their leanest in high school because they were active and their energy was off the charts with very high metabolism. As we get older and eat the same food our lower metabolism causes us to pack on those extra pounds. It would seem right that we have to eat differently, not less.
Are you exercising daily?
When you are a child you are in constant motion. This continuous exercise allows the tearing down of muscle tissue and rebuilding into stronger muscles. The human body is formed from hundreds of species that preceded us over 3.5 billion years. We started as algae and progressed to sea born animals, then amphibians, then dinosaurs, and finally ape like creatures.
The body still thinks it is living in nature and surviving by foraging and hunting. It expects us to slow in the winter and get more active in the spring. It has signals that similate dying in the winter and revitalizing in the spring. When you do not eat natural food and exercise regularly, you are signaling you are dying. The body complies.
The geologic time that we have spent shopping in markets and driving through fast food restaurants is miniscule. When you stop being active and start eating process foods, you are on your downhill cycle regardless of your age.
How much sugar do you eat?
Most refined foods that come in cans, packages, and restaurant menus have lots of sugar. A 1,000 calorie fast food meal of a hamburger, fries, and soda have more sugar than a large hunk of elk. Your body uses sugar to estimate how much food you ate. A 1,000 calorie fast food meal translate to a 10,000 calorie intake which signals a call for enormous amounts of insulin, gastric acid, and several other dangerous chemicals.
When man foraged and hunted, food didn’t have refined sugar. He would eat fruit, vegetables, nuts, and meat. When man exercised daily and ate natural food, the body did not have to store much fat. It used the fats as fuel to do more hunting and foraging. We no longer train the body to use fat as fuel unless we do anaerobic exercise.
If you are gaining a gut, it means that you are eating too much sugar and the insulin produced is using the calories to pad your stomach. You are increasing your vulnerability to diabetes. Statistics show that 1 out of 3 children born after 2000 will have diabetes 2.
Exercising everyday and eating natural food makes the body healthier. Everything else creates decay, sickness, disease, disability, chronic ailments, and early death.
If you want to start experiencing a weight drop, stop eating sugar and flour. Instead of a soda, have an apple. Or use anything else to break addictions, even if the substitute is also bad. After that, switch to something a little healthier and so on. I went from ice cream to Snickers to granola bars. Then I didn’t need any of them.
For dessert, I will sometimes break my craving by eating oat meal with fruit or even brown sugar. It is more filling and satisfying. You have to play tricks on your mind to break your bad habits.
In my process, I have lost 45 pounds over 5 years to reside at my high school weight. Now it is no problem because I have formed good eating habits for 85% of the time.
Exercise or Pharmaceuticals?
Posted by: | CommentsIn a report by Science Daily, the bottom line is that exercise stimulates the creation of blood rather than fat.
“McMaster researchers have found one more reason to exercise: working out triggers influential stem cells to become bone instead of fat, improving overall health by boosting the body’s capacity to make blood.”
“The body’s mesenchymal stem cells are most likely to become fat or bone, depending on which path they follow.”
“In ideal conditions, blood stem cells create healthy blood that boosts the immune system, permits the efficient uptake of oxygen, and improves the ability to clot wounds.
Bone cells improve the climate for blood stem cells to make blood.”
So if you live a sedentary life style, you are building fat and reducing the ability of your immune system. On a daily basis, your body produces inflammation from cytokenes. The body depends on strenuous exercise to get the white blood cells to clean up destroyed muscle cells, rid the body of inflammation, and stimulate cytokene 10 to rebuild the muscle.
Building fat, accumulating inflammation, and weakening the immune system is the process for developing heart disease and cancer.
You do have free will. You can determine which way you want to go. You will go one way or the other.
Some choose exercise and healthy eating and some choose pharmaceuticals. Our tremendous national health care issues result because too many people have chosen the pharmaceutical route.
“Some of the impact of exercise is comparable to what we see with pharmaceutical intervention,” he says. “Exercise has the ability to impact stem cell biology. It has the ability to influence how they differentiate.”
Why Are Surfers Are So Skinny?
Posted by: | CommentsIt’s the intensive intervals.
It takes intense paddling to get to the wave line. Then you might get to rest for a minute so your heart rate comes down. Then you paddle hard to catch a wave and have a nice rest while letting mother nature do the work; unless you are shredding.
Then you have to paddle back out through the waves duck diving the foam and racing to miss the impact zone. If there is current, you have to paddle against it to maintain your position where the waves are breaking.
If you get in a good hour with five to ten waves, you have really burned up some muscle. Now the body goes to work as the Cytokene 6 calls in the inflammation and white cell patrol to clean out the dead cells. They in turn call in the Cytokene 10 patrol who come into build new stronger muscle.
The body could use some nutrition at this time to help the rebuilding process. Amino acids are the favored food du jour and so protein in the form of shakes or food helps this process. Fueling up before you go in calls for carbohydrates.
I usually start the day with my 7 a.m. meal so that I am prepared by 8 a.m. for my first surf session. I have a bowl of apples, bananas, raisins, peanuts, peanut butter, some 10 grain cereal on the bottom and then sprinkle it with flax seed. My body really enjoys this fuel and uses it when I am in the water.
A short while after my morning session I will have some protein and more fuel for hopefully an afternoon session. I like a small portion steak, an egg, tomatoes, a slice of orange, and a slice of whole grain toast. This helps my body rebuild and prepare for more exercise.
I then fit in a small lunch about 1 or 2 p.m. of a tuna salad wrap. Ideally, my second session will be around 4 p.m. and then I have pasta for dinner.
You can create these aerobic sessions at a gym or on your own. Boxing for an hour is an excellent example. Aerobic classes will do it. Hill riding on your mountain bike or hiking up hills are real calorie burners. Intervals on a tread mill or stair climbers are good.
The beauty of surfing is that you go to exhaustion without thinking about it. You are thinking about catching waves and paddling back out and not about trying to burn muscle. You just have to stop when you are spent. When exercising in a gym, you are often thinking about how tired you are, so there is a mental disadvantage.
Depending on your determination, discipline, or mental toughness, you can take your body to exhaustion or maybe you stop way short. An hour of extreme exercise a day and a diet without sugar, flour, processed foods, fried food, nor too much alcohol, will really start stripping the fat.
Your Race Against a Slower Heart Beat
Posted by: | CommentsAs you get older your heart beat slows minimizing your athletic potential.
Even though your ultimate potential is reduced from that of your youth, you can still excel in less than ultimate achievement. In fact, many aged athletes are in better condition than they were in their youth from more consistent dedication and discipline.
I had an interesting week end as the New Zealand storm gave many surfers new religion. A friend of mine who has been surfing for 22 years and loves big waves is here today as he said because God felt it wasn’t his time.
Caught by a wave in excess of 10 feet he was taken over the falls and blacked out before he woke and realized he had been “worked”. It is possible in blacking out that you might take in that fateful mouthful of water or maybe you won’t.
Even in his supreme athletic and muscular condition, he vowed that he needed to train better, eat better and hydrate better. He had gotten casual and reckless, in his own mind. My approach is that it is life and death everyday and I am always 100% when I go into the water in the mornings.
But in this last storm, I also realized that my strength and training were no match for the violence, energy, and power of mother nature. I have also let my training take second place to supposedly conserving my energy for more surf time.
But we are lucky. We have an immediate back drop to compare our fitness. In an LA Times article Amanda Mascarelli, discusses how older athletes are taking training
http://www.latimes.com/health/la-he-aging-athlete-20110901,0,7412333.story?page=1
seriously to regain earlier form and youthfulness. There is nothing that sustains the physiology of our form like exercise and of course good eating.
We are on a time clock. The body definitely starts losing nerve, muscle, and oxygen producing capacity as we age. Aging begins at 35 years old. How long can you wait before you want to renew the fitness of youth? It is clear that your body is degenerating and preparing for death as you enjoy those great pasta meals followed by your favorite dessert.
Exercises as simple as walking maintains and builds your physique and keeps your body in balance. Exercise allows the cycle of tearing down of muscle and replacing it with new cells. The body is meant for continuous destruction and rebuilding of cells on an hourly basis.
If you don’t exercise, the body only tears down. It releases inflammation that never gets carried away by the renewal process. The harder you exercise, the more beneficial the renewal. The longer you wait to engage in strenuous exercise, the more difficult it is to begin anew.
As you get older and go over the peak and see the abyss, you might get invigorated. True fitness is the result of years of training, tearing down, and building anew. The longer you have trained, the easier it is to reach new peaks.
Live to 85 Exercising 6 Days a Week
Posted by: | Comments“Younger Next Year” by Chris Crowley and Henry S Lodge M.D. is preaching to the choir if you already exercise everyday, but is a great motivator if you live a sedentary life or are near retirement and have worked to hard too exercise regularly.
Henry Lodge takes us back 3.5 billion years when bacteria were the only life forms. Since then, all creatures except modern man have exercised until they die. The need for exercise is built into our DNA. When we stop, we are giving our primordial brain the message that we are ready for death.
When we exercise we utilize the Cytokine-6 that is master chemical for inflammation and decay which then instigates Cytokene-10 which is the master chemical for repair and growth. The body is 50% muscle and needs to go through a process of tearing down and building up.
When you are not exercising, C-6 is circulating anyway. It is creating inflammation and decay. These sisters lead to sickness and death. With exercise, C-6 is swept away and C-10 creates growth and vitality.
It can be that simple. If you exercise six days a week, your brain and body are getting the message that you are hunting and gathering and need to stay strong. Further explanation shows why trying a new sport takes time to develop the new muscles.
The authors are skiers and couch their lessons in terms of many sports. Those of us that have gone through the learning process in surfing can tell you that you are only good for twenty minutes the first few times of surfing and that it takes months to build up muscle stamina.
The muscle gets torn down each time you exercise and built back stronger in the rest period. We have all heard this at the gym. Their explanation helped me see something else I already knew. The body learns to burn fat for exercise if the exercise is at a slow heart rate. We trained our bodies for this process when I was long distance running.
For quick exertion like sprints, the body uses glucose. For sports like surfing, you need to burn glucose and fat. As you are capable of surfing over an hour, your body is reaching deep to burn all your fuels until you are exhausted. You use glucose to paddle out through the waves and to catch waves. You burn fat as you are paddling against the current to maintain your position on the break.
If you eliminate the bad foods and exercise your six days a week, your body reverts to its premium weight. I have dropped 45 pounds through diet and exercise and enjoy my high school weight where I played sports all year round.
Not only will you live longer, but your quality of life is supreme. You find that you no longer get sick nor worry about illness and health care. You start noticing how 85% of humanity in the U.S. is obese and clearly out of fitness. It seems we begin the downhill descent as soon as we leave high school.
College should be called “Get Fat U”. Working for a living and maintaining a family can also be distracting. By the time people are ready to retire, they are already feeling the signs of death and decay. The earlier you start, the greater the foundation the body enjoys for building muscle, burning fuel, and repairing decay.
I have never read a stronger and clearer expose for exercising to vitality.
