Exercise your body and your mind will follow

Posted on May 8, 2017 by Jason Wanlass

When it comes to exercise, most of us focus on the physical benefits: more endurance, more strength or a leaner appearance.

These are worthwhile reasons, but it is the feelings we experience from regular exercise that keep us coming back. Consistently feeling empowered, self-confident and energized holds more weight. But even better, exercise has a significant effect on mental health.

There’s no doubt that exercise can be beneficial to some of the more than 40 million Americans who the National Alliance on Mental Illness says experience some form of mental illness, which includes anxiety and depression. Or to the 24 percent of Americans who the American Psychological Association said suffered from extreme stress in 2015.

So let’s explore the three most common mental ailments and the effect that exercise can have in helping those who are experiencing them.

STRESS

Stress can wreak havoc on your body. The muscles in your neck and shoulders become tense, back or neck pain manifests, and even painful headaches can develop. More severe cases include feelings of tightness in the chest, accelerated heart rate, insomnia and gastrointestinal issues as well.

Exercising is a great way to cope with stress. The endorphins released during exercise in the brain actually help relax tense muscles and relieve tension in the body. Exercise also increases concentrations of norepinephrine, which helps the brain’s response to stress.

Essentially, we become both physically and mentally more capable of dealing with what life throws at us more easily — something definitely to consider the next time you want to skip your workout because you are too stressed.

ANXIETY

Exercise is a natural and effective way to treat anxiety. Endorphins again are a big contributor to alleviating symptoms of anxiety. Even more surprisingly, psychologists studying how exercise relieves anxiety suggest that even a 10-minute walk may be just as good as a 45-minute workout. As little as short bursts of 5 minutes of cardiovascular exercise throughout the day stimulate anti-anxiety effects.

This is extremely encouraging considering that time constraints are one of the main reasons that Americans don’t exercise. Taking time to go for a quick daily walk, using the stairs instead of the elevator or simply getting up from the desk for a posture break can prove to be very beneficial if you are feeling anxious.

DEPRESSION

Consider these findings by behavioral psychologist and researcher Andrea L Dunn, PhD:

▪ The antidepressant action is one of the most commonly accepted psychological benefits of exercise.

▪ Patients diagnosed with depression have credited exercise with being an important element in comprehensive treatment programs for depression.

▪ It also appears that both a onetime exercise session and chronic exercise training programs have a positive effect on people with clinical depression.

▪ Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication.

Exercise has a powerful effect on depression for numerous reasons. First are the changes in the brain, which include neural growth, reduction in inflammation and the feelings of calm and well-being from those feel-good endorphins. Also, exercise can serve as a distraction, allowing you to find some reprieve from the negative thought patterns of depression.

Overall, the important thing to remember is that some exercise is always better than none. This is the biggest takeaway. While following a structured exercise regimen of resistance training and cardiovascular training is ideal, not everyone can commit to five days a week in the gym, particularly if you are just starting out.

But take comfort in knowing that even 5-10 minutes of daily activity can produce a positive impact and give you more ease when dealing with mental stress. The point is to start somewhere and make it a part of your weekly routine. From there you can build momentum to add a little more as you gain confidence. The more you exercise, the more energy you’ll have, and the more you’ll want to engage in it. Your body and mind will always be better for it.

Plan today for good habits tomorrow

Posted on January 9, 2017 by Jason Wanlass

It’s no surprise that many of you are resolving to improve your health and maybe shed a few pounds this year.

But if you want yearlong success and beyond, you need an action plan, because wanting it isn’t enough.

There are many changes that need to be implemented regarding nutrition, exercise and mindset. Here is the blueprint to use to get the ball rolling and to achieve the results that you deserve — over the long haul.

You have to believe in yourself

It all begins here. Henry Ford said it best: “If you think you can do a thing or think you can’t do a thing, you’re right.” Simple and true.

There needs to be a paradigm shift for true change to take place. You need to “believe it before you see it” — especially if you’ve “failed” in the past. Realize there is no finality in it.

And chances are, you’ve had proof of successes in the past as well. Reflect and harness your energy on these victories. Regardless of how big or small they were, they are the proof you need that it’s possible to make positive change and sustain it.

Create a supportive environment

You are the average of the five people closest to you. If you look closely, collectively, you will share similarities in socioeconomic status, hobbies — and nutrition and exercise habits.

So be prepared for potential pushback when you make the decision to start a fitness program — whether it’s a friend trying to get you to skip the gym for cocktails or your spouse lamenting that you don’t spend enough time with him or her.

So invite your friend to join you for a workout and grab a healthy dinner afterward. If your spouse feels you are “taking away” his or her time with you, be understanding but emphasize that these healthy changes will only improve the quality of the time you spend together.

If you can’t find the support you need, seek out a hiking/running group, a recreation sports league or fitness club. You will naturally develop a solid support group with people who share the same goals, have experienced the same struggles and will help increase your chances of long-term success.

Start with the nutrition basics

There is no “one size fits all” approach when it comes to nutrition. Factors such as genetics, environment, food allergies and daily energy demands will influence how an individual responds to dietary intake.

Getting down the basics and eating to improve your energy should be your focus. Once you get these basics down, you can alter your intake based on your needs.

▪ Eat fruits or veggies with each meal. There is a good reason why mothers harp on their children to eat these foods. Nutrient-dense and low in calories, fruits and vegetables are packed with vitamins and minerals, and they help buffer the body’s acidic response to protein and grains.

One medium-sized fruit, one-half cup of raw chopped fruit or vegetables or 1 cup of raw, leafy vegetables each equals one serving. Aim for 1-2 servings per meal.

▪ Eat “quality” carbs. Cut back on the processed, sugary carbs like juice, white flour and muffins and eat more whole food and fiber-rich carbs. This includes vegetables, beans, legumes, whole-grain breads and pastas, quinoa and long-grain rice.

Typically, vegetables, beans, legumes and most fruit can be consumed often and at any time of the day. Breads, pasta and rice should be consumed after workouts or physical activity, especially if fat loss is a goal. This is primarily because the body has its highest tolerance of carbohydrates post-workout than at any other time. This will help refuel the body without any carbohydrate “spillover” into fat storage.

▪ Include protein-dense foods and health fats. Up to 1 serving (20-30 g) for women and 2 servings for men (40-60 g) should be included with each meal (a serving of protein is about the size of the palm of your hand). Protein-dense foods include lean meats such as ground beef, chicken, turkey and bison. Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu and beans.

And don’t forget fats. Vitamins A, D, E and K, are critical to optimal human function and can only be absorbed by a body with adequate fat in its diet. Eating a variety of meats, cheeses, nuts, olive oil and a fish oil supplement are all great ways to get our daily dose of fat.

Remember to drink water

Current research from the Institute of Medicine found that the average water loss per day was nine cups for women and 13 cups for men, which is the minimum daily recommendation for each sex, respectively.

If you’re active, then you will need more. Approximately 19 percent of our fluid intake comes from food (approximately 4 cups on average). So by eating the recommended amount of fruit and vegetables, you are getting a great source of additional hydration.

You must include resistance training

There are many benefits to resistance training, and it should be an absolute staple in everyone’s fitness routine. With a solid resistance training regimen, you’ll have increased strength and endurance, increased metabolic rate, fat loss and increased bone density, to name a few.

Focus should be primarily on compound movements that involve many joints and muscle groups within one exercise, leading to more calories burned per workout.

Compound movement examples for lower body exercises include deadlifts, lunges, step ups and squats. For the upper body, try pullups, pushups, rows and bench presses. Shoot to train each muscle group at least one to two times per week. Either do two total-body workouts per week or split the workouts into a lower and upper body focus. In general, The American College of Sports Medicine (ACSM) recommends 1-3 sets of 8-12 reps per exercise when starting out.

Cardio recommendations

If you are just beginning an exercise program, start out with a lower-intensity program for the first two months. The focus should be on building endurance and gradually increasing the length of the workouts each week while keep intensity the same. This approach helps minimize risk of injury, better prepares the body for the demands of exercise and increases your body’s production of fat-burning enzymes and mitochondria, which aids in improving cardiovascular fitness and increased weight loss.

Once you have developed a cardiovascular base, add 1-2 short and intense interval workouts, as well as 1-2 moderate length and moderately intense workouts. Remember to still include longer, moderately intense workouts in your program 1-2 times per week; they will aid in recovery and training adaptation.

The sessions should be structured as follows:

▪ Structure 1-2 short and intense interval workouts into your program each week. These workouts should last between 20 and 30 minutes and should be at a Rating of Perceived Exertion (RPE) of 8-9. These workouts will definitely be above your comfort zone or where you would prefer to exercise.

▪ Structure 1-2 moderate length and intensity aerobic workouts each week. These sessions should be 30-40 minutes in duration and a RPE effort level of 6-7. The level of effort in these workouts should be comfortable but challenging.

▪ Structure 1-2 long and easy intensity workouts each week. These sessions should be 45-plus minutes plus in duration with a RPE intensity of 5-6. These workouts should be low impact, feel very comfortable, almost like you’re going too slow. But keep in mind these workouts effectively target your aerobic energy system, which will help develop fat-burning enzymes and help maximize recovery.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 20 years of experience in the fitness industry. Contact him at championfit@live.com or championfit.net.

Keep your Head Above Water

Posted on June 14, 2016 by Jason Wanlass

There may be times when you wonder why your energy levels are so low or why you’ve been feeling more fatigued than usual. Often it’s a result of simply not drinking enough water.

Since the human body is about 70 percent water, it only makes sense that water intake is key for maintaining optimal energy on a daily basis. Sufficient hydration is crucial to every physiological action that takes place in your body. Water is involved in the digestion of food, helps lubricate joints, is a carrier of nutrients to cells, affects hormone regulation and is the main component of blood.

Proper water intake is also a key component of weight loss. Fat metabolism simply does not occur at an optimal rate when we are chronically dehydrated.

Even when it comes to exercise performance, the importance of water is often forgotten. Much of our attention is focused on finding the right foods for fueling our workouts. But inadequate hydration can hinder exercise performance as well.

And you can’t rely on thirst as an indicator. If you wait until you are thirsty to rehydrate, you have already lost 1-2 percent of your body weight, which results in a decrease in performance and loss of mental focus and clarity. This is primarily due to a reduction in cardiovascular output, metabolic reactions and an increase in core temperature since water is the body’s coolant during exercise.

Needless to say, maintaining hydration can be a real difference maker when it comes to exercise performance. Outlined below are tips and specific guidelines for proper daily water intake and throughout the workout spectrum (pre-, post- and during).

Daily Intake

Eating your fruits and vegetables will supplement that daily minimum. Some 19 percent of our fluid intake also comes from food (approximately 4 cups on average). Fruits and vegetables are water-dense foods and are great for getting additional hydration. Plus, they are packed with nutrients, high in fiber and low in calories, which can aid in weight loss as well. Here are some of the most water-packed foods you should add:

▪ Squash (cooked): 94 pecent

▪ Cantaloupe: 90 percent

▪ Oranges: 87 percent

▪ Apples: 86 percent

▪ Pears: 84 percent

Pre-Workout

By “pre-hydrating,” you will ensure that you begin physical activity adequately hydrated and with normal electrolyte levels. As a general rule, aim for 16 ounces 30 minutes prior to exercise.

During Workout

Remember, if you wait until you are thirsty, then your performance has already suffered. Aiming for 6-12 ounces every 15-30 minutes will match the rate of fluid loss under most circumstances. Also, most sport beverages that contain a low concentration (6-8 percent) of carbohydrates and electrolytes can be even more beneficial for longer or more intense workouts since they help to maintain sufficient energy and electrolyte levels in addition to just water.

Post-Workout

After a workout, fluid intake is necessary to aid in recovery since losses in both carbohydrates and sodium hinder the process of rehydration. As a general rule, 24 ounces right after a workout or, more specifically, 24 ounces per pound of body weight loss.

Beat the Heat

Increases in temperature naturally increase the rate of fluid loss in the body. At a minimum you should increase your intake by 16 ounces a day once the weather gets significantly warmer. In some cases, daily fluid needs could be as much as double as normal. Monitoring your weight changes throughout the day and pre- and post-workout can serve as an effective gauge as well.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 20 years of experience in the fitness industry. Contact him at championfit@live.com or championfit.net. He writes a monthly fitness column.

Read more here: http://www.idahostatesman.com/living/health-fitness/article83128122.html#storylink=cpy

Be Flexible: You’re Body will Thank You

Posted on February 9, 2016 by Jason Wanlass

Flexibility training is often the most overlooked and skipped part of a workout routine. With so many areas to address such as core, strength and cardio conditioning, it can be a challenge to fit in.

However, flexibility shouldn’t be neglected, especially when you consider the benefits. Flexibility training can help improve posture, increase mobility, increase sport performance and boost overall day-to-day function. Plus, it is a great way to aid in recovery from more intense workouts.

One effective method that I have discovered for flexibility training is incorporating the use of a suspension trainer. Suspension training is typically used for strength and conditioning purposes, but it can also serve as a great flexibility piece, especially if you’re looking for an alternative to traditional stretching. Similar to when it is being used for strength exercises, suspension trainers have two straps that are anchored overhead, allowing users to angle their bodies in a way that is appropriate for their flexibility level.

Outlined below are five of my favorites that will give you the most bang for your buck. If you consistently dedicate at least one session a week to these stretches, you will see noticeable improvements in overall flexibility and mobility.

In the outlined stretches, we will use a combination of active and static flexibility. Each set will begin with an active stretch. This involves using controlled momentum to take a joint or muscle through the full available range of motion for a total of 6-10 reps. Once the final rep is reached, we then perform a static stretch at the end range of motion for a 30-second hold.

Hip/Chest/Abdominal Stretch

Begin with your back facing the anchor point, holding the suspension trainer in each hand with your elbows at your sides. Step out with your left leg and lower your body as if you were performing a lunge, keeping your back leg straight, while simultaneously fully reaching overhead with your arms. Briefly hold for 1-2 seconds and return to the starting position, and then repeat on the same side for six total reps, holding for 30 seconds on the last rep. Once complete, repeat the same pattern on the opposite side.

Chest Stretch

Begin with your back facing the anchor point, holding the suspension trainer in each hand and extending your arms out to the side to a 3 and 9 o’clock position. Walk away from the anchor point until you feel slight tension in the chest and shoulder. Position your feet together and gently lean further into the stretch for 1-2 seconds. Rock back and forth in this position with controlled momentum for 10 reps, holding for 30 seconds on the final rep to complete the stretch.

Side Bend Stretch

Begin with your back facing the anchor point, holding the suspension trainer in each hand with your elbows at your sides and your feet together. Extend your right arm over your head and bend sideways to your left, pushing your hips in the opposite direction and keeping your left arm down. Hold for two seconds and return to the starting position. Repeat for 6-10 reps before holding for 30 seconds at the end. Then repeat the sequence on the opposite side.

Rotational Hip/Hamstring/Back Stretch

Begin by facing the anchor point, holding the suspension trainer in each hand with your arms in front of you at chest level with palms facing up. Drop your hips toward the floor, keeping a slight bend at the knees and your upper body straight until your arms are fully extended. Slowly rotate at your hips toward your right side while straightening your right leg and keeping your left leg bent. Hold for 1-2 seconds and then rotate to the opposite side, straightening your left leg and bending your right. Repeat by alternating sides for 6-10 reps per side and then finish with a static hold of 30 seconds on each side to complete the set.

Standing Inner Thigh Stretch

Begin by facing the anchor point, holding the suspension trainer in each hand with your arms in front of you at waist level with palms facing down. Widen your stance until you feel a slight stretch of the inner thigh. Hinge at the hips and reach your arms out in front of you. Shift your weight to the right leg, keeping it bent while straightening the left leg. Hold for 1-2 seconds then shift to the opposite side, straightening your right leg and bending your left. Repeat for 6-10 reps per side then finish with a static hold of 30 seconds on each side to complete the set.

Exercise During Pregnancy?

Posted on February 11, 2014 by Jason Wanlass

Pregnancy is one of the most remarkable life experiences a woman can go through. I know…ironic coming from a guy. And while I obviously don’t have first hand experience, I do have two beautiful kids and have had the pleasure of training clients during their journey. And while pregnancy can bring a wide range of physical and emotional changes, on the right day I know all of them would agree with me J So if you are pregnant and reading this it stands to question…can I really exercise throughout my pregnancy? And the answer is yes for the vast majority. Grant it, in some cases there are contraindications to exercise (see list below), but according to The American Congress of Obstetricians and Gynecologists (ACOG), “30 minutes or more of moderate exercise a day on most, if not all, days of the week is recommended for pregnant women.” In fact, this is actually the same exercise recommendation theAmericanCollegeof Sports Medicine uses for improving health and well being of non-pregnant women (i.e. General Population).

While all of this is great news, you may be wondering, “Why should I workout during pregnancy?” Well first off, consistent exercise during pregnancy will help better prepare you for childbirth and, later, as you return to pre-pregnancy activity levels. Specific benefits include:

Reduction in back pain
Increased energy
Improved strength and cardiovascular capacity which can facilitate labor and delivery
More endurance, preparing for the possibility of longer labor
Improved mood states
Faster postpartum recover time

So the question for us now is what types of activities are beneficial and what precautions need to be taken?

Well first and foremost, you should always get physician approval prior to exercise and maintain an open dialogue throughout your pregnancy and postpartum period. Once you are cleared here are the precautions you will need to take according to ACOG guidlines:

Avoid exercises in the supine position (flat on your back) after the first trimester. This position can lead to a reduction of maternal heart rate and decrease the flow of oxygenated blood to the baby. So for example if you are performing a chest press, you would simply modify the exercise by adjusting the bench to an incline position.

Always use the “talk test” to gauge intensity. If you cannot hold on a conversation while exercising, the intensity is too high.

Choose activities that minimize the loss of balance. Pregnancy can affect your center of gravity do to the changes in the body. So it is best to avoid any single leg movements or exercises on uneven surfaces. Better alternatives include non-weight exercises such as cycling or swimming to minimize risk of injury.

Avoid any type of activities that carry the potential for even mild abdominal trauma (e.g. downhill skiing, contact sports).

Recommended Exercises and Activities

What exercises and activities considered to be most appropriate will depend greatly on fitness levels pre-pregnancy. If you were previously inactive, it is best to start off slowly and progress gradually. Starting off with swimming and other aquatic exercise is great because it provides the benefit of buoyancy, taking weight off the joints and increasing comfort. Other possibilities include yoga and Pilates (specific to pregnancy), walking, or a stationary cardio machine like the elliptical or bike.

Resistance exercise should also be implemented into the mix as well. Training sessions can be done 1-2 times per week, with the focus being on maintaining strength during pregnancy. Include exercises that cover basic movements that provide adequate support and balance. A basic routine may include 1-2 sets x 10-15 reps of the following:

Modified (knee) Pushups
Seated Row
Body Weight Squats
Standing Dumbbell Bicep Curl to Overhead Press
Quadruped (Hands & Knees) arm/leg lift

Ideally, a mixture of activities will serve you best during your pregnancy. The bottom line is to listen to your body and stay within your limits, communicate with your physician, enjoy the benefits that come with exercise during pregnancy, and to facilitate a safe delivery for your new addition!

Remember to consult with your physician prior to exercise and during pregnancy. See ACOG Contraindications below.

Absolute Contraindications to Aerobic Exercise During Pregnancy

Hemodynamically significant heart disease
Restrictive Lung Disease
Incompetent Cervix/Cerclage
Multiple gestation at risk for premature labor
Persistent second or third trimester bleeding
Placenta previa after 26 weeks of gestation
Premature labor during the current pregnancy
Ruptured membranes
Preeclampsia/pregnancy-induced hypertension

Relative Contraindications to Aerobic Exercise During Pregnancy

Severe anemia
Unevaluated maternal cardiac arrhythmia
Chronic bronchitis
Poorly controlled type 1 diabetes
Extreme morbid obesity
Extreme underweight (BMI <12)
History of extremely sedentary lifestyle
Intrauterine growth restriction in current pregnancy
Poorly controlled hypertension
Orthopedic limitations
Poorly controlled seizure disorder
Poorly controlled hyperthyroidism
Heavy Smoker

Warning Signs to Terminate Exercise While Pregnant

Vaginal bleeding
Dyspnea prior to exercise
Dizziness
Headache
Chest Pain
Muscle Weakness
Calf pain or swelling (need to rule out thrombophlebitis)
Preterm labor
Decreased fetal movement
Amniotic fluid leakage

Why do I burn?

Posted on July 25, 2013 by Jason Wanlass

Believe it or not, but there are days that I struggle to do this…where working out is the last thing I want to do. Running on fumes with little sleep the night before…dreading…hating each and every second of the workout. So the question is why? Why do I still burn anyway? Because the pain of not doing it is much greater. And the potential consequence of initiating a downward spiral to the “dark side” is worth the price I pay on days like these. Because I take great satisfaction in being a role model to my kids…I’m their human amusement park. I take satisfaction in them trying to keep up with me. I do it because it grooves a pattern of toughness each and every time…both physically and mentally, making everything else the day throws at me seem elementary. I do it because in a World that can be uncertain and when life seems to be handing my ass to me, it’s still the one thing I have control over. Besides…your health is one of God’s greatest gifts to you…and I’ll be damned if I’m going to take that for granted. I burn because I know energy begets energy…even when I feel I have none… I always prove myself wrong (right) each and every time. I do it because, with each workout, each set, each rep, I know after 23 years of consistency (and counting…) that it yields greatness beyond my wildest dreams. I do it because it calms the storm inside, creates clarity, and allows me to hear that inner voice guiding me on life’s journey. Most of my best ideas have come in the middle of a workout and have been a major catalyst to all of my most prized accomplishments. I do it because I take great satisfaction in hearing others mutter, “That guy’s crazy” while I’m working out. But the reality is…not doing it…that’s what is truly crazy. Giving up your gift of health for everything that will be irrelevant in a day, a week, a month, a year…a lifetime. That’s crazy. Your health is what is truly important. It’s a gift that is within you…waiting to be unwrapped, opened…cherished. It’s so much deeper than to “look good”…that’s just the added bonus. Dedicating yourself and making a commitment to your health will open up all the doors of opportunity and self discovery. So what are you waiting for?

Feel Like a Kid Again with these Fitness Games

Posted on March 12, 2013 by Jason Wanlass

What image do you think of when the subject of fitness is brought up? Do you envision going to the gym, hopping onto a cardio machine, and zoning out for the next hour. Or perhaps you’re more of a Monday is Chest/Shoulders Tuesday is Back/Biceps kind of person. While either approach is effective and may be satisfactory for some, others will count every painful minute until it’s over or worse, quit due to boredom or lack of results.

Now I’m not saying having a structured gym routine is wrong, it should be part of the process…just not the entire process! What I am suggesting is adding some unstructured, “play-like” workouts into the mix. Remember when you were young and played pickup games of basketball, rode your bike, played tag or participated in other fun games that had you running, jumping, and actually enjoying yourself? Play was great, and it also kept us in shape without realizing it. These same games were great for improving agility, increasing speed and reaction time and were mentally engaging. We can use this approach for our fitness routine as well. A great way of doing it is by incorporating a workout each week that centers around fitness games/drills. Not only are they fun, but they are very challenging fitness wise as well. And the best part? They give you something to look forward to, keep you consistent, and have you feeling like a kid again. So grab a workout partner and enjoy a blast from the past with these games and drills!

Crab Race: Set up two cones approximately 10 yards apart. Begin in the crab position (See Photo). For one minute using your hands and legs, crab crawl down and back between the cones as many times as you can within the time limit. Switch partners and repeat. The person who accumulates the most distance wins the round. Or as a second option, make it a race and go simultaneously with your workout partner. Perform 1-3 rounds total.

Shadow Drill: Set up two cones approximately 5 yards apart with your partner standing at the mid-point between the cones facing each other. One will start off as leader while the other follows. Using a lateral shuffle, the leader’s goal is to outmaneuver (i.e. juke) the follower for 15-20 seconds. The follower tries to shadow and match the leaders every move. Rest for 20-60 seconds, switch rolls and repeat. Perform 1-3 sets total.

Pulling Drill: This drill requires either a rope or a rolled up towel. Set up two cones approximately 10 yards apart and begin the drill at one end. Both partners will hold the ends of the rope with both hands. The person whose back is facing the cone at the opposite end begins by pulling and dragging their partner towards the other end. The person facing the cone at the opposite end is providing strong resistance, but allowing their partner to move. Switch rolls once you reach the other end and repeat to complete the first set. Perform 1-3 sets total.

Farmer Walk Race: Set up two cones approximately 10 yards apart. Each participant will need a pair of dumbbells or kettlebells. Weight selection depends on your level of strength/fitness. Generally 15-35 lbs. for females and 35-55 lbs. for males. More or less can be used, adjust accordingly. The drill begins with each participant holding their

For a video demonstration please click here.

25 activities that burn the most calories

Posted on November 15, 2012 by Jason Wanlass

Clients, friends, family are always curious what exercises/activities give you the most bang for your buck. Here are 25 that burn at least 500 calories per hour. Also, research shows that the higher the intensity, the more calories that are burned post workout as well…it’s win win! So get out and get active!

1. Basketball 563 calories

2. Cycling (12-20+mph) 563-1126 calories

3. Boxing/Sparring 633 calories

4. Calisthenics (Vigorous) 563 calories

5. Canoeing (> 6 mph) 844 calories

6. Circuit Training 563 calories

7. Flag Football 563 calories

8. Handball:

Team 563 calories

Individual 844 calories

9. Hockey (Field or Ice) 563 calories

10. Lacrosse 563 calories

11. Racquetball (Competitive) 704 calories

12. Rockclimbing 774 calories

13. Jump Rope:

Slow Pace 563 calories

Fast Pace 708 calories

14. Rowing 563-844 calories

15. Running:

12 min/mile pace 563 calories

6 min/mile pace 1126 calories

16. Running Stairs 1056 calories

17. Cross Country Skiing 563-1100 calories

18. Snowshoeing 563 calories

19. Soccer (Competitive) 704 calories

20. Squash 844 calories

21. Swimming 563-750 calories

22. Tennis (Single Competitive) 563 calories

23. Beach Volleyball 563 calories

24. Walking Stairs 563 calories

25. Water Polo 704 calories

* Calories per hour based on 155 lb individual

The 5 keys for fat loss and optimal fitness

Posted on October 15, 2012 by Jason Wanlass

People are always in search for the “secret” to weight loss and optimal health. I’ve been in the fitness industry for 18 years now and I’m here to tell you…there is no secret! While there are a lot of factors that will make or break one’s success for optimal health, I have found there are five keys to it all. By following and using these five keys not only will you have a greater chance of achieving your fitness and weight loss goals, but you are more likely to enjoy the process as well!

KEY #1: NUTRITION IS 90%

Two Studies with the Same Results

The University of Texas and University of Oklahoma recently conducted a 16-week weight loss study. Two different groups were measured, an exercise group and a control (non-exercise) group. Each week the exercise group performed three hours of strength exercise with an Olympic weightlifting coach and circuit training for two hours with a group exercise instructor. During the study, researchers collected data on body composition and a host of other measures. As expected, the exercise group did get better results…but not much:

The control group gained 1 lb of lean mass, lost 0.5 lb of fat, and lost 0.5% body fat
The exercise group gained 3 lb of lean mass, lost 2 lb of fat, and lost 1.5% body fat

WHY? No nutritional adjustments were made for either group!

Bottom line, for true health and successful weight/fat loss, you must eat a balanced and healthy diet.

What habits consist of a “balanced and healthy” diet?

Slow Down! Many of us eat way too fast. It takes about 20 minutes for our sensation of fullness to kick in. The pathway from our stomach, to our brain, and back is long. If you eat too quickly, you are more likely to overeat by the time your brain can communicate it’s time to stop. The long term goal should be taking 15-20 minutes to consume each meal. I know this may be too ambitious for a lot of us and that’s okay! Just by slowing down by 1-2 minutes can make a big difference. From there you can work towards the 15-20 minute goal.

Stop Eating at 80% Fullness: Rather than eating to the point of fullness, focus on eating until you are no longer hungry. In conjunction with slowing down, this again will allow plenty of time for your brain to communicate that it’s time to end the meal. Many benefits come of this, including better overall appetite cues, improved digestion, and increased performance with your workouts as well.

Eat every 2-4 hours: When you go prolonged periods without any food, your body goes into conservation mode simply because it doesn’t know when the next meal is coming. As a result, the body holds onto any excess fat storage which a lot of people would prefer do without. By eating smaller and more frequent meals this will keep your metabolism running at higher levels throughout the day and is more likely to let go of the extra stores.

Eat Fruits and/or Vegetables with Each Meal: There is a good reason why mothers harp on their children to eat their fruits and veggies! Nutrient dense and low in calories, fruits and vegetables are packed with vitamins, minerals, and actually help buffer the body’s acidic response to protein and grains. One medium sized fruit, ½ cup of raw chopped fruit or vegetables, and 1 cup of raw, leafy vegetables each equal one serving. Aim for 1-2 servings per meal.

Include Protein Dense Foods & Health Fats: Up to1 serving (20-30g) for women and 2 servings for men (40-60 g) should be included with each meal. A portion size of protein is visually about the size of the palm of your hand. Protein dense foods include lean meats such as ground beef, chicken, turkey, bison. Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu, beans, etc. Also, a mixture of fats should also be part of a balanced diet. Vitamins A, D, E, and K, are critical to optimal human function, and can only be absorbed by the body with adequate fat in our diet. Eating a variety of meats, cheeses, nuts, olive oil, and a fish oil supplement are all great ways to getting our daily dose of fat.

Eat “Quality” Carbohydrates: Cut back on the processed, sugary carbs like juice, white flour, muffins, etc and focus your efforts on eating more whole food and fiber rich carbs. This includes a mix of vegetables, beans, legumes, whole grain breads and pastas, quinoa, long grain rice, etc. Typically, vegetables, beans, legumes, and most fruit can be consumed often and at any time of the day. For breads, pasta, and rice, ideally these should be consumed after workouts or physical activity, especially if fat loss is a goal. Primarily this is because the body has its highest tolerance of carbohydrates post-workout than any other time. This will help refuel the body without any carbohydrate “spill over” into fat storage.

Great Nutritional Sources:

cleaneatingmag.com

eatright.org

healthykitchensmakeover.com

precisionnutrition.com

KEY #2: YOU NEED A STRONG SOCIAL SUPPORT GROUP

Social Support: “Network of individuals that provides feedback, constructive criticism, and encouragement for one’s lifestyle choices.

“You are the average of the five people closest to you.” How does your social support group look?

Does your spouse/partner follow healthy lifestyle habits such as exercising regularly, watching what they eat, and taking nutritional supplements?
At your workplace, do your coworkers regularly bring in treats like cookies, donuts, and other snacks?
If you go out to eat more than once per week, do the people you dine with order healthy selections?
Do you belong to any clubs, groups, or teams that meet at least twice per week and do some physical exercise (this does not include a gym membership)?
Do the people you live or work with schedule activities for you that interfere with your pre-established exercise time?

If most of your answers made you raise an eyebrow…then you may need to align yourself with a stronger group. It’s not to say that you need to sever all ties in your existing relationships, but you do need to be aware if you have any “Crabs in your bucket.”

Crab mentality, sometimes referred to as crabs in the bucket, describes a way of thinking best described by the phrase “if I can’t have it, neither can you.” The metaphor refers to a pot of crabs. Individually, the crabs could easily escape from the pot, but instead, they grab at each other in a useless “king of the hill” competition which prevents any from escaping and ensures their collective demise. The analogy in human behavior is that members of a group will attempt to “pull down” (negate or diminish the importance of) any member who achieves success beyond the others, out of envy, conspiracy, or competitive feelings.

Strategies to overcome the “Crab” obstacle

Encourage your friends, family, and co-workers to join you in social events that compliment your goals (healthy dinners, physical challenges, group workouts).
Join a network of individuals that work towards common goals. This can be a hiking/running group, a recreation sports league, or fitness club.
Consider hiring a professional. IDEA, the international health and fitness organization found that 75% of individuals that workout aren’t getting the results they want. And of the 25% who were, 90% of them work with a personal trainer.

KEY #3: HAVE S.M.A.R.T GOALS

Saying “I want to lose weight” is not enough. Goals need to be focused, and realistic. A common acronym for goal setting is SMART, Specific, Measureable, Attainable, Reward Based & Realistic, and with a Timeframe. “I want to lose 20 pounds of body fat in 6 months and then I will get myself that new swimsuit.” This is a great example of a SMART goal. Not only does it cover each component, but it is realistic as well. Since the recommended range for permanent weight loss is 1-2 pounds per week, a goal of losing 20 pounds in 5 months is honest and very achievable.

“A Goal without a plan is just a wish.” In other words, action needs to be taken! Include five steps with each corresponding goal for the coming year. Your steps should be conducive and relate directly to your goals.

Here’s how it looks using our same weight loss example:

SMART Goal: Lose 20 pounds of body fat in 6 months

Action Step #1 – Get a gym membership by the end of the week

Action Step #2 – Do 45-60 minutes of cardio on Mondays, Wednesdays, and Fridays

Action Step #3 – Do strength training for 1 hour on Tuesdays and Thursdays

Action Step #4 – Eat 4 to 6 small healthy meals/snacks per day

Action Step #5 – Drink 10 to 12 cups of water every day

Notice how the action steps focus on behavior not the outcome. With a behavior focus, the goal becomes framed around activities that are under your control. With this approach we detach from the outcome, but ultimately our behaviors shape the outcome.

More examples:

I will commit to completing at least 90% of my scheduled workouts for the next eight weeks.

I will commit to only one “free meal” per week for the next eight weeks.

I will commit to eating breakfast everyday for the next eight weeks.

I will commit to taking a multivitamin and an omega 3 supplement daily for the next eight weeks.

KEY #4: YOU MUST TRAIN WITH INTENSITY

Fat Burning Zone Myth

The discussion usually begins like this, “If you work too hard during cardio you’ll burn less fat!” Yes, the myth of the “fat burning zone” is alive and well! I’ve been in the fitness industry for over 15 years and it still amazes me that this topic still exists. But, with cardio equipment manufactures continuing to display low intensity training as “fat loss” on their monitors and a percentage of fitness consultants still prescribing low intensity cardio as the most effective method for weight loss, it’s no wonder that the confusion still exists! The question is why?

Specifically the “fat burning zone” is 50-60% of your maximum heart rate. Past research has shown that you burn a higher percentage of fat while training at this intensity. People were quick to conclude that this must lead to more fat loss. The problem with this theory is the most important factor is left out, the rate of calories being burned. Also, fat is still being used at higher workout intensities and ultimately will result in more fat calories expended overall. Take for example, the average exerciser burns approximately 8 calories/minute while training in the fat burning zone with approximately 50% coming from fat. Compare that with an exerciser working at 70-80% of max heart rate (“Cardiovascular Zone”) the rate increases to 11 calories/minute on average with approximately 40% of fat being used. The final result:

Fat Burning Zone (50-60% of max heart rate)

• Approximately 50% of calories come from fat

• Approximately 8 calories/minute are expended

• 60 minutes x 8 calories/minute = 480 calories

• 50% x 480 calories = 240 fat calories

Cardiovascular Zone (70-80% of max heart rate)

• Approximately 40% of calories come from fat

• Approximately 11 calories/minute are expended

• 60 minutes x 11 calories/minute = 640 calories

• 40% x 640 calories = 264 fat calories

The cardiovascular zone yields more for both total calories and fat calories burned! And as a bonus, your fitness levels will improve even more! This is key, because the body will begin to burn more fat during and after workouts. This happens because the body begins to spare carbohydrates, a process known as “glycogen sparing.” Since carbohydrates are the body’s preferred fuel, and since we have a limited supply, the body naturally begins to use a higher percentage of fat during workouts as our fitness improves.

Also, after intense exercise, the body has to work even harder to restore equilibrium to our body temperature, respiratory rate, and hormone levels. This requires high amounts of oxygen, a process known as Excess Post-Exercise Oxygen Consumption (EPOC). With this increased demand for oxygen, more fuel is required from our body during post workout recovery to achieve homeostasis. And guess what the primary fuel is during this process…FAT!

The take home message is that there is no magical “fat burning zone”. For best results, cardiovascular training should include a variety of intensities. While there are countless benefits to training at higher intensities, low intensity workouts are still important and should be included into your routine, especially if you are just beginning a program. And even an avid exercisers in need of some “active recovery” can benefit from lower intensities a couple times per week. Outlined below are some recommended training guidelines for overall cardiovascular fitness.

Cardiovascular Training Guidelines

Structure 2–3 long and easy intensity workouts each week. These sessions should be 45 minutes plus in duration with a target heart rate ranging between 50-70% of your maximum. These workouts should be feel comfortable, but have you still breaking a sweat. These workouts effectively target your aerobic energy system which will help develop fat burning enzymes, help maximize recovery, and should be your starting point if you’re just beginning a program.

Structure 1–2 moderate length and intensity aerobic workouts each week. These sessions should be 30–40 minutes in duration and target heart rate should range between 70-80% of your maximum. The level of effort in these workouts should be comfortable but challenging.

Structure 1–2 short and intense interval workouts into your program each week. These workouts should last between 20–30 minutes with your target heart rate ranging between 80-90% of your max during work intervals. During these workouts your breathing is heavier and will definitely be above your comfort zone

Strength Training Principles & Guidlines

Principle of Overload: A greater than normal stress or load on the body is required for training adaptation to occur. The body will always adapt to exercise over time and once this happens a different stimulus is required for additional strength gains. The process should be gradual and is usually accomplished by altering training intensity or increasing the amount of weight lifted. As a rule, when you can perform two or more repetitions over your repetition goal in the last set of two consecutive workouts, intensity should be increased. Weight increases should range between 2.5-5% for isolated exercises (e.g. tricep pressdowns) and 5-10% for exercises that utilize larger muscle groups (e.g. bench press).

Principle of Variation: Much like the principle of overload, except it involves altering one or a combination of training variables. Specifically, speed of movement, rest periods, training frequency, exercise order, or style of exercises. Take a dumbbell lunge for example. We could vary this exercise by switching to split jumps which would alter two variables, the speed of movement and the style of exercise.

Train for movement: Muscles work in synergy. The term “synergy” comes from the latin word meaning to “work together.” The nervous system innervates the musculoskeletal system to work as a complete unit. A baseball player throwing a ball with maximum velocity or simply the act of running best illustrates this point. The muscles work in harmony. Performing more compound exercises that involve multiple joints and allow the body to work as a whole unit has a higher carry over into day to day life. Also, training for movement will yield greater strength gains, improve coordination, and increase stability. Exercise Example: Squat Row

Train all planes: The human body works in three different planes of movement (sagittal, frontal, and transverse). Basically, the body is made to rotate, move forwards/backwards and side to side. Thus, it’s important to train for movement in all directions. This will help minimize muscle/movement imbalances, decrease risk of injury, and improve overall function. Exercise Example: Rotational Cable Chest Press

Train Balance & Stability: Strength is transferable from an unstable environment to a stable environment but not the other way around” (Orr 2009). In other words, training muscles strictly in a machine based settling will yield little or no improvement for your balance or stability. In order to improve balance & stability, you must train for it! Try performing traditional exercises on a BOSU, stability ball or in a single leg position. Not only with it improve balance and stability, but strength as well. Exercise Example: Single Leg Squat

Train Standing: In can’t be emphasized enough! We sit enough throughout the day between work and our daily commute. Try to perform the majority of your exercises in a standing/upright position for better overall functional strength and improved posture.

Using these principles, incorporate strength training into your routine at least 2-3 times per week. Focusing primarily on total body movements. Sets and reps are based on individual goals and needs. Here are the recommended ranges:

Stabilization/Endurance:

1-3 sets
12+reps
50-70% max
Rest 30-60 seconds between sets

Hypertrophy

3-5 sets
6-12 reps
75-85% max
Rest 45-90 seconds between sets

Maximal Strength

4-6 sets
1-5 reps
85-100% max
Rest 3-5 minutes between sets

KEY #5: TAKE YOUR TRAINING BEYOND THE SCALE

Maintaining focus year after year can be challenging, especially if we’re working out just for the sake of working out. Giving your workouts a greater purpose and training for activities outside of the gym can help you stay on track…permanently It’s easy to skip a workout if you lack a specific purpose, but if a ½ marathon is lurking around the corner, odds are you’ll stay consistent. Besides, most of us have recreational activities we enjoy like running, cycling, basketball or snowboarding. Focusing workouts towards improving your recreational skills can help keep you focused and consistent year in and year out.

You are always ready! Does this sound like you? “I need to get into better shape before I can do something that.” Quite the contrary! There’s always a wide range of participants, men, women, all with different fitness levels in a variety of events every year. You don’t have to be an elite athlete to participate. The only obstacle you have to overcome is making the decision to do it. But once you do an amazing thing happens. Your purpose training purpose changes automatically. Instead of worrying about mastering the scale, now your focus is on mastering your fitness.

Have Fun! Remember growing up in a world where there were no deadlines, meetings, errands, etc? We simply played. Whatever your motivation for getting in shape I encourage you find your fun! Life always comes with responsibility, but we can still take the time to reconnect with that “timeless” part of ourselves. Whether it’s the Dirty Dash, going on a scenic hike, or simply playing with your kids, take the time to do it every week. Follow this formula and you’ll achieve results greater than imagined and enjoy the journey along the way!

Healthy Eating is About Changing Behavior

Posted on May 6, 2012 by Jason Wanlass

There are so many diets out there. Paleo, Atkins, The Zone Diet, Eating for your blood type, etc. Each author will make a sound argument for the benefits of their approach, while critics will continue to point out their shortcomings. Now I’m not here to decipher or breakdown the pros and cons of each. Most plans are effective in helping the dieter to create a negative energy balance. In other words, consuming less calories than they burn, resulting in weight loss. But there is not a “one sized fits all” approach when it comes to nutrition. Many factors like genetics, environment, food allergies, and daily energy demands will influence how an individual responds to dietary intake. A weekend warrior training for a triathlon will usually have a higher need for carbohydrates, while an office worker who hasn’t been physically active for five years may require lower amounts of carbohydrates and a higher intake of proteins and healthy fats. But regardless of individual differences and nutritional needs the biggest challenge most people face is consistency. And the journey towards ideal health and body weight ultimately comes down to behavior change. Let’s face it…change is hard! Especially when it comes to nutrition! People overestimate how difficult it is and underestimate how long it will take. Numerous studies show that people are typically most successful when they limit their change to one behavior at a time before introducing a new one. But introduce even two new behaviors at once, and the failure rate is nearly 100%. With that being said, outlined below are several nutritional habits everyone can benefit from. Assess which habits you need to work on implementing most, pick one and put all of your focus and effort into it for the next 3-4 weeks. Once it becomes second nature, then you are ready to introduce the next one. Remember to be patient! The goal is permanent change…one step at a time.

Don’t forget to exercise! Of course this goes without saying! Strive for 5 hours of physical activity every week for optimal health and to aid in weight loss. Remember to include a combination of cardiovascular and strength training. Now get out, get active and work on eating healthier…one habit at a time!

For more individual recommendations, healthy recipes, and all other additional information etc, please refer to the list of resources provided below.

References:

Berardi, J, Andrews R. The Essentials of Sport and Exercise Nutrition. Second Edition Pn Inc. 2012

Additional Resources: