http://www.thealternativedaily.com/
Millions of Americans start their day off with a hot cup of coffee. There is just something comforting about the aroma and taste of a good cup of joe. There are lots of good reasons why I feel good about my love of coffee, and I have found a new way to reap even more […]
http://chriskresser.com/
Many of us following a Paleo lifestyle slide into a comfortable eating routine. Maybe you have perfected your meal prepping. Maybe you have a reliable rotation of favorite recipes. Maybe you eat have your basic breakfast down to a tasty science, switching up the veggies and protein as desired. When you’re in your own element and have total control over your food supply, it’s easier to stay on track. But what happens when you take a road trip or travel for your job? Take it from me, you’ve got this! I travel extensively, from book tours and conferences to vacations, so I know what it’s like to face this challenge of staying committed to this way of eating. But it’s doable—and I’ve gathered the best tips and tricks for staying Paleo while traveling, all in one place.
It can be hard to eat healthy while traveling. But with a little planning and flexibility, it is possible to stay Paleo on the road. Check out this article for my tips and recommendations on the best Paleo travel snacks. #paleo #healthylifestyle #chriskresser
As you’re packing that suitcase, leave plenty of space for the snacks. Bringing your own food gives you the best control over the situation, so that you won’t find yourself hungry and cranky, tempted by a bright drive-through sign five hours into a long road trip.
Logistically, it’s definitely easier to pack a cooler for a road trip than for air travel, but however you’re hitting the road, being able to bring one will expand your eating options considerably. If you can bring a light-weight cooler—which you certainly can do if you’re traveling by car (or bus or train), there are loads of food possibilities:
A note on the foods starred with an asterisk: If you’re bringing these liquid or liquid-like foods through airport security, they will have to meet national Transportation Security Administration (TSA) restrictions—that means packed in clear containers and in amounts that are 3.4 ounces or less. (Check with your carrier for the latest TSA guidelines.) On top of that, bringing melting ice and cool packs can get a little tricky with the TSA.
Here is one workaround: Don’t use cool packs. Instead, use a freezer-grade resealable bag with ice to keep your food cool when you leave home, and bring some extra bags. Throw out the bag of ice at security, and then replenish the ice in a new bag at a food vendor in the airport. Most vendors will charge you for cups of ice, but it’s definitely worth it because you’ll have a cooler-full of Paleo snacks to satisfy your hunger. (And it’s worth pointing out that if you’re checking your bag, you can pack extra items that don’t require refrigeration, and just bring enough on the plane to get you through your flight!)
In general, I try to avoid packaged foods, which likely contain industrial seed oils, added sugars, excess sodium, preservatives, artificial colors, and other questionable ingredients. But, traveling can be an exception to this rule. I would rather have high-quality beef jerky and some dry-roasted nuts on hand than be forced to choose between fast-food restaurants after not eating for 12 hours. The key here is high quality. Learn how to read a nutrition label and ingredients list.
Some of my favorite packaged Paleo travel snacks include:
Energy bars are often considered Paleo because they only contain “Paleo” ingredients like dates, cashews, and egg whites, but I would only buy these in a pinch. This type of calorie-dense, semi-processed treat walks a fine line between real food and a dessert.
Don’t put your grass-fed beef taco lettuce wraps into plastic storage containers! Plastics are among the worst environmental toxins. Even BPA-free plastics have been shown to disrupt the endocrine system. (1) Ditching the plastic wrap, bags, and containers also cuts back on waste.
My favorite containers for packing food to go are stainless steel LunchBots. Also check out reusable beeswax wrap, glass mason jars of all sizes, and Pyrex glass containers with lids.
I deliberately eat a big meal at home before leaving for a trip. If the trip is half a day or less, this is often enough to tide me over until I reach my destination.
As an alternative to eating before you leave (or if you didn’t have time to prep any snacks), don’t be afraid to fast! Occasional fasting was common for our Paleo ancestors, and regular intermittent fasting has been linked to many health benefits, including weight loss and improved cardiac health. (2, 3, 4)
Even if you’ve packed snacks and have a good meal before leaving, eating on the road is inevitable, especially for longer trips. Typical rest stops, gas stations, or convenience stores generally don’t have much to offer, but some might sell hard-boiled eggs, cheese sticks, or roasted nuts. Thanks to smartphones and GPS, it’s easy to search for other food options beyond the fast-food places that populate most interstate exits. But instead of searching for “restaurants near me,” type in “grocery store.”
Not every exit will have a Whole Foods, but even an average grocery store will have some reasonable options, including the Paleo-friendly packaged foods I listed above. If you’re unable to find those, or you’re looking for something different, try one of these creative meals instead:
When you’re away from home, don’t expect to wander into the nearest food establishment and find grass-fed steak and organic, locally grown grilled vegetables on the menu. When eating Paleo in a new place, planning is the key to success.
First, whenever possible, I book a hotel with a kitchen or at least a kitchenette in the room. That way, I can brew my own tea, keep my kombucha in the fridge, and save any delicious (but large-portioned) leftovers from a nice dinner.
Next, research nearby restaurants ahead of time. If I’m heading to a book signing in a new city, I always get great recommendations from social media. Or try searching for keywords like these:
For a group dinner, take the initiative and suggest a restaurant from your research. If you can’t choose the restaurant, visit the menu online and call the restaurant to inquire about special accommodations. If the menu is severely limited, eat a healthy snack before you go.
Here are some other tips for navigating a restaurant while staying Paleo:
Obsessing over every morsel of food during a long trip can be downright exhausting. In fact, I don’t think it’s healthy to be so rigid that there isn’t any wiggle room to try the world’s best beer when you’re in Belgium or authentic, freshly made pasta if you’re in Italy. Likewise, when your flight gets delayed five hours, it might be better to buy a chef salad or have a burger without the bun than end up grumpy, “hangry,” or light-headed.
Eating nutrient-dense, whole foods is just one aspect of healthy living. Don’t ignore other aspects of health while traveling:
Now I’d like to hear from you. Do you have any other tips on how to eat Paleo while traveling? What are your favorite Paleo travel snacks? Let us know in the comments!
The post Paleo Travel Snacks: How to Eat Healthy While You’re On the Go appeared first on Chris Kresser.
http://www.marksdailyapple.com/
Jessica Gouthro from Paleohacks is joining us today to offer tips for bodyweight-focused arm workouts. Enjoy, everyone.
Do you ever have those days when you want a good arm workout, but you don’t have any workout equipment?
Curls, presses, tricep kickbacks, and rows are all great for your arms if you’re at the gym with plenty of dumbbells, barbells and cable machines. But what about those days that you just can’t make it to the gym—or simply don’t want to?
Luckily, I’m here to prove to you that a good bodyweight workout is just as good as what you can get at the gym. The best part is, you don’t need anything other than yourself and just 15 minutes at a time to sculpt and tone your arms into incredible shape.
The top three muscle groups we want to focus on when working on our arms are:
This bodyweight workout focuses on these three muscle groups, helping you form a balanced strengthening approach.
The result of this workout is going to be sleek, defined, strong-looking arms, but even better, you will be gaining real, functional strength at the same time.
Here’s how to do this 15-minute arm workout:
This triceps move also shapes your chest, shoulders and core for a full-body functional exercise.
In a push-up position, bring your hands to touching, forming a diamond shape with fingers and thumbs.
Tighten your core, and ensure that your body is in a straight line from shoulders to feet.
Bend your elbows to lower your chest towards your hands.
Stop when you are about four inches away from the floor, then press your palms down into the ground to rise back up to the top.
Keep your elbows close to your body as you lower and lift to put the focus on the arms and shoulders.
This exercise is surprisingly challenging when done with focus and intention.
Get into a low squat, with your knees bent and back straight.
Lift your arms up behind you like you’re reaching for the back wall. Spread your fingers and flex your arms all the way straight.
On an inhale, bend your elbows at a 90-degree angle, making sure to keep your arms up high. Focus on flexing your bicep muscles.
Exhale to extend your arms straight again, flexing your triceps.
With each rep, focus on contracting your muscles.
This just might be the hardest shoulder press you’ve ever tried.
Start in downward-facing dog position, on your hands and toes with your hips in the air. Make sure your hands are at least shoulder-width apart.
Lift one leg up high in the air, pointing your toes towards the ceiling.
Inhale to bend your elbows, lowering your forehead towards the ground between your hands.
Exhale to press your palms down into the ground to lift back up to straight arms.
Lower your leg back down and immediately lift your right leg.
Continue to do the same push-up move, alternating lifts of each leg for the allotted work time interval.
NOTE: Single Leg Pike Push-Up is a challenging move that requires upper body strength and balance. If you cannot do it with good form or do not feel comfortable doing it, do push-ups (or modified push-ups on your knees) instead.
Put feet about shoulder width apart with toes touching the ground. Put hands alongside chest and spread your fingers. Begin to push up, keeping elbows close to the body.
Take some of the work off the wrists by making your fingers “grip” the floor as you push up.
A modification of the traditional push-up that lessens the weight on the upper body. Follow the same routine as the traditional push-up, but use your knees as the point of your lower body touching the floor (instead of the toes).
Extend upward just as you do in a traditional push-up.
This move tones your shoulders and arms while also strengthening your lower back.
Lie belly down on the ground with arms and legs extended long.
Take a big breath in, then on the exhale, lift your arms and legs off the ground like Superman.
Inhale to lower back to the starting point.
Repeat this lifting and lowering, following the pace of your breath.
This shoulder and tricep blaster is also a great spine-lengthening stretch.
Start in a downdog position with hands and feet shoulder-width apart.
Exhale, and reach your right hand towards the outside of your left ankle to tap it.
Inhale to come back to downdog, then alternate and do the same on the other side.
Continue alternating left and right, one move per breath.
Congratulations! In just 15 minutes, and with no equipment, you have worked your arms in the best way possible.
You may feel sore tomorrow, so give those arms a rest and allow at least 24-48 hours recovery before tackling this workout again.
For best results, I recommend incorporating this workout into your routine two to three times per week, spaced apart to allow for recovery.
Thanks again to Jessica Gouthro for today’s tips. Be sure to check out Jessica’s other workout lineups on MDA:“13 Ways To Move More At Work” and “10 Moves To Help Ease Joint Pain.”
Questions or comments about bodyweight exercises or arm strength? Share them below, and thanks for stopping by.
The post Arm Workout Without Weights appeared first on Mark’s Daily Apple.
https://www.girlsgonestrong.com/
Gossip, defined as casual or unconstrained conversation or reports about other people, occasionally involving details that are not confirmed as being true, can feel really enticing at times.
That said, I will also be the first to concede that I have engaged in gossip far more times than I care to admit and that I have secretly really enjoyed it sometimes, even though I know it can be very damaging.
Here’s an important question: Is there a difference between sharing a situation with a friend for perspective and gossiping?
I happen to think there is. Generally speaking, we find comfort in sharing challenging or frustrating situations with other people. If you have been wronged or treated maliciously by someone, or if you’re feeling triggered, a natural reaction is the desire to reach out to a friend. Is that bad? I don’t think so. We are wired for human connection and sharing our lives is a useful and productive part of this process.
I believe that the key is to share these situations with friends or family members whom you trust, and who will allow you to talk it out while also being honest with you. Talking to a loved one who will be a sounding board and provide valuable insight while allowing us to be vulnerable is important and necessary.
(As tempting as it may be to call the friend who will willingly join you in hurling insults and wishing ill-will on the person you are discussing, it’s probably not the best course of action)
While some may argue that gossip is inherent, I would argue that it’s a learned behavior — one that we likely adopted early in life. As previously noted, we all have a need and desire for human connection, but it can be really easy to use gossip as a means to connect with others, bypassing real intimacy.
My most meaningful relationships are built on honesty and vulnerability with one another, not on gossip and idle chatter. In my opinion, gossip is like choosing the cheap seats, while maintaining integrity with our words and actions is springing for the VIP package: it’s the same show but a completely different experience.
Let’s be honest — haven’t we all gotten lost in the rabbit hole of reading about the latest celebrity gossip? Please tell me I’m not alone here! In total transparency, I’ve also texted my sister on many occasions with just the words, “I’ve got tea” (code for, “I’ve got gossip”) and it’s usually not about celebrities.
When I feel the urge to gossip or talk maliciously about someone, I usually use it as an opportunity to reflect on why I’m so triggered by this person.
While all of these reasons can feel justifiable, reasonable or even simply entertaining, the truth is, gossip can not only be harmful to those we are discussing, but it can also be harmful to ourselves.
When we spend so much energy spreading negativity about others, it can leave us feeling unhappy with our own lives, experiencing loneliness, isolation, and bitterness, even ruminating over how unfair life is for us or how much easier it is for other people. Generally speaking, gossip drains us energetically.
Seldom do we leave a gossip session feeling better about ourselves or the situation.
Not only does it perpetuate a culture that thrives on negativity, and possibly lies, but it also has the potential to ruin our reputation.
“Gossip — be it in the form of a rumor that’s sweeping the nation or a gripe session between friends — reflects the insecurity of those who initiate it. When we make negative statements about others behind their backs, we often do so because we want to feel powerful — and that’s usually because we in some way feel powerless, unworthy, not courageous enough to be forthright. Hurtful words also send the message — both to ourselves and to those with whom we share them — that we can’t be trusted.” — Oprah Winfrey
When I find myself particularly drawn to engaging in gossip, here are some questions I typically ask myself:
Asking myself these questions can usually provide me with some good perspective and understanding.
While holding ourselves accountable for not perpetuating gossip is something we can control, navigating gossip when we are in a social setting with other people can feel uncomfortable or particularly difficult to maneuver.
What’s the best way to handle those situations? Here are three approaches to try if you find yourself being unwillingly pulled into gossip which doesn’t feel productive or kind.
1. Change the SubjectOnce those juicy tidbits start flowing, it’s hard to stop. The urge to hear more is enticing. If you don’t want to find yourself sucked into the rumor mill, a great option is to change the subject relatively quickly. As soon as you hear the conversation broaching on dangerous territory, find something else to discuss.
Gossip is contagious. It’s my responsibility to protect my own energy. If attempts to change the subject don’t work, and you don’t want to be involved in gossip or negative energy, you can politely excuse yourself from the situation. You can excuse yourself to go to the bathroom, make a phone call, or simply say, “Excuse me,” and walk away.
An amazing way to hold yourself and those around you accountable is to speak up when someone is dishing out the gossip, especially if you find it harmful or malicious. You can be the one to say that you think the conversation is toxic and unfair, and that you would prefer to discontinue this particular subject. You can even use it as an opportunity to discuss the perils of gossip or how you have personally found it hurtful.
As juicy and enticing as it is, gossip is largely unproductive if we are just using it defame people’s character or as a reaction to feeling triggered.
It’s important that we always hold ourselves accountable, hold space for others in a way that is helpful and honest, and treat others with the same kindness, empathy, and compassion that we would want to be shown.
When we frame our conversations from that perspective, we can more readily ensure that we are engaging in conversation that is not harmful to others. In a world that pegs women as catty and backstabbing, we can do our best to demonstrate true sisterhood in our deeds and our words.
The post Harmful or Normal — What’s the Deal With Gossip? appeared first on Girls Gone Strong.
Originally Posted At: https://breakingmuscle.com/feed/rss
It’s been a while since I posted but to get back into the swing things in 2019, I am going to kick it off big with a series of instructional articles and videos starting with an often overlooked topic – ankle mobility. The videos below were created with Wade Maselich, our PT at Precision CrossFit, my gym in Agoura Hills, California.
Originally Posted At: https://breakingmuscle.com/feed/rss
There is no doubt that if a runner regularly hits the hills, they get stronger, more powerful, and ultimately faster. I am all about speed! However, you should vary the structure of your hill program throughout the season. Since hill work is stressful, adaptation, progression, and periodization are of the utmost importance. A healthy dose of hill running can be a valuable component of your weekly training program.
Originally posted at: http://www.nerdfitness.com/
Everybody travels.
Whether it’s for business, pleasure, vacation, or world domination, at some point in our lives we all depart from the comfort of our personal “Shire” to visit another location.
It might be a quick trip to the next town over for a business conference or a massive adventure halfway around the world for months at a time.
No matter what kind of trip it is, one thing is certain:
Our normal routines get completely thrown out the window when traveling:
We are creatures of habit – while working a normal day job, we can stick to a routine pretty easily (wake up at the same time, eat all meals at the same time, work out at the same time, go to sleep at the same time).
However, when we start traveling, absolutely nothing is familiar and the slightest speed bump can be enough to screw things up.
Luckily, there is hope!
It’s time to get you a specific action plan that you can take with you on your next trip.
This is the philosophy we teach to all of our 1-on-1 Online Coaching Clients. Many travel quite a bit, so having “worldwide accountability” and a specific plan for travel has been a game changer for these Rebels.
Are you trying to learn a new exercise, lose weight, or build muscle, but find doing it on the road a challenge? Let us help you – click below to learn more.
If you are trying to get healthy but need to travel frequently, I want you to make exercise your constant.
I don’t know if you were a Lost fan, but my favorite episode, “The Constant,” involved a character named Desmond who had to find the one “constant” in his life in order to stay sane.
Something Desmond could focus on as his mind traveled through time.
You had to be there.
I’ve traveled quite a bit over the years: sightseeing countries, sleeping on buses, exploring temples, and visiting a new town seemingly every other day.
During all this chaos: exercise became my constant.
I knew that without a doubt, no matter where I was or what I was doing, every other day I would find a way to work out – no excuses. I might have had to add in an extra day between workouts maybe a handful of times.
What I’m trying to say is this: if you are serious about prioritizing your health, even while traveling, then start treating exercise like YOUR constant.
Make it a reliable, consistent thing in your schedule, no matter where you are in the world.
No matter what.
Sound difficult? Start by asking yourself the following:
“If I HAD to still get my workouts in, even if I am traveling or on vacation, how would I do it?”
Most answers will be something like this:
This is the most important question you can ask yourself before your trip: “How do I make this work for me?”
Then, structure your environment and schedule to make it happen:
Again, ask yourself – what if you HAD to work out, no matter what. How would you get it done? What would you need to change?
And then do whatever you can to make it your constant.
“Steve, I can find the time. But What KIND of exercise should I do while traveling?”
It all counts, but if I had to pick one, I’d say strength training.
Studies consistently show that strength training is the best method for weight management – especially when traveling – when coupled with a proper diet (we’ll talk about eating healthy while traveling shortly).[1]
If time is limited on the road, and you’re gonna plan on just one form of exercise, plan for strength training.
You’ll get the most bang for your buck with strength training, especially when compared to a similar amount of time spent doing cardio.
So, if you ONLY have 30 minutes, prioritize strength.
Need some help on starting a strength training routine?
We have a free guide, Strength Training 101: Everything You Need to Know, that will show you exactly how to start a practice to grow strong and build muscle. Plus, there’s a section in there on training without a gym, in case you there’s none in sight.
You can grab the guide for free when you join the Rebellion below:
Let’s talk some actionable steps exercising while traveling.
Whenever I travel, my first mission – before I even leave – is to find a place for me to work out.
In some instances, this means I pay $20 for a day pass at a real gym.
Yes, that is an absurd amount of money to spend for one day in a gym, especially considering I only pay $30 a month for my current gym membership!
However, I gladly pay this amount every time I travel, and prioritize it in my travel budget.
Because exercise is critical in my life right now.
Because NOT exercising isn’t an option (see step 1).
Because I’m not just paying $20 to use a gym.
Because I’m really paying the $20 to KEEP my momentum going.
Everybody struggles with getting back on track AFTER they come home from a trip.
I am no different.
So, by hitting the gym – even when traveling – I am maintaining momentum, which makes getting back into rhythm when I get home super easy.
No gym anywhere in sight?
No problem, I once spent 8 months living out of a backpack and never once set foot in a gym.
So my “gym” became anywhere with the following:
I know that as long as I can find one of those three things, I could complete a full workout!
My workouts consist of:
You can check out our post “How to Build Your Own Workout Routine” for inspiration on creating a training practice in your nearby environment.
Even just one full-body strength training session per week (if you’re on a shorter trip) can often be enough to allow you to maintain your current levels and hit the ground running when you get back.
What’s that you say? Your hotel gym is TERRIBLE?
I know. They all are.
Which is why I work out in my hotel room instead (here’s a 20-minute routine for you to try).
Just remember, plan ahead and make exercise your “constant.”
Despite what you read in Instagram captions, calories on vacation still count.
Every beer.
Every cookie.
Every french fry.
Armed with this information, you can do one of two things:
Everybody picks Path #1.
We’re going to pick Path #2.
I promise you it’s possible.
Personally, I know I am going to eat poorly while traveling. It generally means eating at a Chili’s at the airport, or Wendy’s on a road trip. Knowing that this happens literally every time I travel, I plan ahead!
Here’s what I do specifically while traveling:
#1) I skip meals strategically. I know that if I skip breakfast, it means I can eat a slightly larger lunch and have an extra drink with dinner and STILL come in under my daily calorie expenditure.
#2) I prepare for bad meals. I love me a good steak dinner with a side of mac and cheese and sweet potato fries and dessert and a few whiskeys. When I’m on vacation or celebrating, that sounds like heaven to me.
However, I know if I always eat like that, I’m going to pack on a ton of weight.
So I plan ahead for a big meal so that I can enjoy it guilt-free, and not see the scale budge. I eat protein and veggies for lunch, strategically undereating so that I can overeat for dinner – and not gain weight in the long run.
#3) I never eat 2 bad meals in a row. We have a big “never two in a row” rule at Nerd Fitness. Believe it or not, even being healthy just 50% of the time carries with it the tremendous potential for weight loss and a healthier life. So, if you eat a bad lunch, follow it up with a healthy dinner. Eat fast food for dinner? Cool! Make your breakfast healthy.
This is NOT “100% or nothing.” Every decision counts, every meal counts, so any decision where you are SLIIIIIGHTLY healthier than you would have been otherwise is a win in my book.
Curious on my default diet these days? You can read all about it right here. And here is the specific diet I followed – while traveling frequently – to lose 22 pounds sustainably.
Since diet is everything, here are some tips for eating nutritiously, airport to airport.
Ask for a mini-fridge. You’d be surprised at how many hotels will have a room with a mini-fridge waiting. You just have to ask for it. Granted, it might be full of junk food they’re trying to peddle on you. Fill it with your own healthy snacks – just make sure they don’t charge you for taking out the other foods! Fruit, sliced veggies, and some deli meat will provide you with some sustenance until you can order a proper meal.
Here is a post with some ideas for healthy snacks you can buy and store in your room.
Travel with a cooler. If you know the hotel can’t accommodate a mini-fridge, or you’re on a road trip, no problem! Bring a mini-cooler or cooler bag. If you use a bag, it’ll fold up for easy packing.
Is it weird to travel with a cooler? Sure. But we embrace weird around these parts.
Bring non-perishable snacks with you. I’ve eaten almonds forgotten in a backpack, months later, and lived to tell the tale.
Lots of dry food like nuts and jerky won’t spoil anytime soon, so store some in your travel bag. It’s a good move to have snacks on you at all times, because who knows when you’ll eat next. Munching some beef jerky is a much better idea than the pizza in the airport terminal. Here are some good almonds to purchase, and here’s some recommended beef jerky for you to try out.
Focus on protein and fiber. When choosing meals or snacks, make sure the foods you pick are full of protein and fiber.[2] This will help keep you full, so you’re not tempted to eat the donuts waiting for you at your work conference.
What are protein and fiber-rich foods? Hard-boiled eggs will store good, and can be bought at many convenience stores. That’s a good protein source. Deli meat, jerky, and nuts will also do the trick for your protein requirements.
Fiber-rich foods? Fruits and vegetables for the win. Always bring an apple with you.
All is not lost if you order fast food. There’s a common belief amongst our coaching clients, that the moment you step foot in a fast food store, you lost. You made a terrible decision by even walking in. Might as well order whatever, because you already failed.
This is 100% not true. What you order will make all the difference. For example, I eat a chicken bowl from Chipotle almost every day. To the point that it’s weird.[3]
Why? Because it’s healthier than anything I’m realistically going to make at lunchtime, given my schedule.
Remember, what you order, is often more important than where you order.
Let’s dive into that last point a little more.
Let’s outline an entire day’s worth of eating, provided by a drive-thru window.
Most of these can also be found at your average airport terminal.
BREAKFAST:
Location: Starbucks
Location: Dunkin’ Donuts
LUNCH:
Location: McDonald’s
Location: Subway
DINNER:
Location: Boston Market
Location: Chipotle
The above should help give you some ideas on what to order when you’re depending on fast food.
Want some more ideas? You got it.
So your room comes with a free complimentary breakfast.
Might as well take advantage of it!
Go ahead and load up on these:
Eggs. We mentioned earlier to prioritize protein with your meals. Just about every hotel continental breakfast will have some eggs. The quality might be so-so, however. If they have some hot sauce around, this can make just about any scramble tolerable.
Sausage. Continuing with our protein theme, if there is sausage at the buffet, grab some. Granted, it’ll often have some sugar in the form of maple syrup included. But we’re going with the best we can here.
Bacon. We love bacon around these parts so much, we wrote an entire post on it. The fat in bacon will help keep you full until you’re next meal. Plus, if the eggs are crappy (the eggs will probably be crappy), you can mix in some bacon to bring up the tasty factor.
Fruit. It can’t all be about meat. Go ahead and grab some fruit for your plate. Apples are relatively high in fiber, which is why they’re my go to. Bananas also have decent fiber, as well as vitamin C, vitamin B6, and potassium.
Are there berries available? Grab some for their antioxidant potential (we talk all about berries and antioxidants in this article).
One final word about fruit. Fruit can be relatively high in sugar, so it’s important to eat some protein (eggs, sausage) with it to help prevent insulin spikes. You can check out this article for a deep dive into the subject.
Toast. I know, I know, we might be attracting the Carb Police on us for this one. But you can do a lot worse at a breakfast buffet than a little whole wheat toast. If you put some eggs and bacon on it, you have yourself a pretty decent breakfast sandwich with some fiber to help keep you full.
Alright, prioritize the above on your plate. Plus, stay clear of the following:
Juice. If I could give you one single piece of diet advice, it would be this: don’t drink your calories. There’s a lot of arguments on diets, but this advice is widely accepted.
An orange has plenty of vitamins in it, plus a lot of fiber to help balance out the sugar. OJ? Zero fiber, which means it’ll wreak havoc on your blood sugar levels.
Skip the juice and eat the whole fruit.
Pancakes/Waffles. Don’t eat these. The batter itself will have sugar in it, plus it’s designed to have more sugar (maple syrup) poured on top.
Stick to toast.
Cereal. A breakfast food often packed full of sugar is cereal. For example, the third ingredient for Cheerios is “sugar.” And that’s Cheerios. Don’t even get me started on Fruit Loops or Frosted Flakes.
Again, stick to toast.
The above advice should get you started on loading up properly at a breakfast buffet.
Last but not least – stay active.
I don’t care if you’re walking laps in the airport while listening to Ke$ha during a two-hour layover or jumping rope at a bus stop – if you can find a way to be active, you are winning.
It all counts!
I already told you that eating right will be 90% of your success or failure – that means you need to be “on” with how you eat every day, even on days that you’re not strength training.
Go for a run around the town, go for a hike, toss a frisbee in the park, go swimming in the ocean, etc.
Whatever it is, do something!
Here’s why this is so crucial: on days when I exercise, I eat better.
Something activates in my brain when exercising that says “I’m trying to be healthy, so I’m going to eat healthy.”
On days when I don’t exercise at all, I tend to say things like “meh, I’ll do it tomorrow” or ‘it’s only one meal” or “it’s only 37 beers” (kidding, Mom).
Want to keep things simple?
Go for a walk – try walking EVERYWHERE. In a big city? If it’s nice out walk instead of taking a cab! Go for a jog around your new surroundings…just stay active.
If you’re on a work trip, consider trying a “walking meeting,” made famous by Steve Jobs. You know, that guy who is responsible for the device you’re probably reading this article on.
Things are going to go wrong while you travel.
Your flight WILL get delayed.
Your only options for food WILL be McDonald’s.
Your hotel gym WILL be crappy.
You’ll forget your kid at home.
It’s going to happen, and there’s nothing you can do about it.
So rather than getting flustered and lamenting the fact that things aren’t perfect, prepare for chaos!
What doesn’t kill you makes you stronger.
And what doesn’t break you makes you stronger too.
This is how we become antifragile.
If you know things will most likely get disrupted, then you won’t be bamboozled when it happens!
This is why I try to live out former president Teddy Roosevelt’s quote: “Do the best you can, with what you have, where you are.”
I know I’m going to eat fast food and get stuck doing a hotel room workout.
It’s better than nothing, right?
If I can’t get to a gym…I do a workout in a park.
If I can’t get to a park…I do a workout in my hotel room.
If I can’t do a full workout, I do half a workout.
If I can’t eat perfectly, I aim for “pretty good.”
50% compliance is still 50% better than nothing!
We need to address a few final points: sleep, jet lag, and hydration.
All of these are going to impact your ability to follow the steps above.
When I’m sleep deprived, I often don’t have the energy to exercise…when the reality is that exercise is often the thing that will give me energy (foreshadowing).
Also, if you’re lacking on shuteye, you’ll get hungrier.[4] When you’re sleep deprived, your brain sends signals for more energy, which means more calories. This is troublesome if you’re trying to hold out until you can order a nutritious chicken salad.
Prioritize sleep.
Two good tools to help with this are earplugs and an eye mask. Some hotels have a way of being bright and noisy.
DEALING WITH JET LAG.
Even being able to go to sleep, is going to assume you are not suffering terribly from “jet lag.”
Jet lag is the phenomenon of traveling from one time zone to another, but still being stuck in the former time.
For example, you fly from New York to London.
It was night when you left New York. It is now morning in London. You may or may not have slept on the plane.
What time is it?
Your body can have some serious trouble getting back on track, because our circadian rhythms (our biological clock) is thrown off from the geographic change.
My solution: work out (Step #4 again).
Studies have shown that a good sweat can help change your circadian rhythm, which might help you adjust to the local time.[5]
If you’re able to, workout as soon as you get settled to help combat jet lag. I’ve personally found this to be super helpful in adjusting to the local time.
Air travel dehydrates you.[5] The cabin’s air is environmentally controlled, with lower moisture than you found here on the ground.
Yeah…that 10-20% is less than the Sahara desert.
On top of that, the pressurization of the cabin itself causes you to expel H2O.
Something something, physics. Something something, less water.
The low humidity and pressurized environment create a perfect scenario for you to lose lots of water.
And if you’re dehydrated, it can make you tired, which can go back to that whole hunger and calories thing.
Drink water.
I respect the road warrior, and I respect you for wanting to learn how to be healthy while you travel.
Here are some other Nerd Fitness resources you can check out if you want to dive deeper.
MY FAVORITE TRAVEL WORKOUTS:
RESOURCES FOR HEALTHY EATING WHILE TRAVELING:
Whatever you’re currently working on improving in your life, you can continue working on that while traveling.
You only fall off the wagon if you resign yourself to the fact that it’s impossible to stay fit while traveling!
Why not have the opposite mindset, and ask “How do I make this work for me?”
Millions of people manage to stay healthy despite a hectic travel schedule, and I want the same for you.
Here are some final tips to help you while traveling:
Travel day? Pack some healthy snacks with you in your bag – apples and almonds are my go-to.
Going out to dinner with your company? Find the restaurant online, scour the menu, and “pre-order your dinner” in your mind so you know what to order when you get there. Order the “meat + veggie + potato” option on the menu, and ask for double veggies instead. Aim for something like steak tips, or grilled chicken, salmon, etc.
Traveling with your family? Let them know that you’re making a concerted effort to eat better and that you’d like their support.
Going out with friends? Let’s say you’re going out with buddies, and you have no choice but to eat fried food and drink tons of beer (I hate when that happens).
Compensate by being extra diligent on the days before and after – no drive-thru meals, no late-night vending machine stops, no bad snacks while at the convention.
Pick your battles. Plan ahead. Make eating a priority.
Alright, that should help get you started. Now, your turn:
Do you travel for work?
Do you have a big adventure coming up? An upcoming vacation this summer?
What struggles do you have while on the road? What kind of questions do you have about staying in shape and traveling?
Leave a question in the comments and I’ll help in any way that I can.
-Steve
PS – I want to again remind you of our Online Coaching Program. If you live from hotel room to hotel room, constantly on the go, there are still some things you can keep constant: your coach!
They can be right there with you, from any part of the world, helping you make sure you hit your fitness goals.
Click right here to learn more.
###
All photo citations can be read right here.[6]
http://www.marksdailyapple.com/
I know we missed Valentine’s Day, but I’ve always said love cannot be contained. Besides: People are always going on dates. People are always searching for new ways to break out of the regular mold, which is completely understandable. Dates are try-outs. You’re spending time with another person to determine how they fit into your life. Unconventional dates that branch out from “dinner, movie, drinks” into more adventurous, creative realms provide excellent feedback for making that determination.
Dates are also a way for established couples to keep things fresh and exciting, to keep the relationship moving. There’s no better way than to try something new.
As it happens, most work for friends, too.
Now, some of these dates are silly or out-of-left field. Some are more serious. And one is a Primal Costanza date—what not to do. But regardless, they are all worth exploring. And—as always—I’d love to hear what you’d add.
You know that scene in Eternal Sunshine of the Spotless Mind where Jim Carrey and Kate Winslet are watching a drive-in movie without sound and filling in the dialogue themselves? Do the same thing, only make all the dialogue health and fitness-related. For example, The Empire Strikes Back would work great.
Just before Han is frozen in carbonite, Leia speaks. “I love cold therapy, so many benefits. I can send you the PubMed links.” Han replies. “I know.”
Vader gives Luke the bad news. “Luke, I am a vegan.” “Nooooooooo!”
Pick your favorite movie, and try it out yourselves. Drive-ins aren’t necessary (do they even still have those?); you could just put the T.V. on mute.
A couple hundreds years ago, you didn’t really go to the doctor. You’d go to a spa. Spas were healing centers erected around natural springs of mineral-rich water. People would bathe in it (many were hot springs), drink it, and engage in other healthy pursuits. Many of today’s most popular bottled mineral waters come from springs that doubled as health spas back in earlier days.
The average person may think of a spa as a pleasure center, a superficial luxury. But getting a massage, soaking in hot mineral water, smearing yourself with mud and/or clay, exposing yourself to extreme temperatures in the sauna, steam room, and cold water pool? These are all objectively healthy and pleasurable experiences with measurable benefits.
Go for a hot soak, followed by a cold plunge. Do the mud bath thing. Get a deep tissue massage. Soak in the salty mineral-rich brine. And do it with your date, as your date.
No, not like that (necessarily). I’m talking about doing something physically demanding together, like a yoga session, a tough hike, a Tough Mudder, a Krav Maga class, or even a CrossFit workout.
Intense physical exertion—performed together—increases bonding. You’re sweating, you’re touching, you’re working hard toward a goal. You’re a team. Make it a little dangerous and the juices really flow. For the same reason, going to see a scary movie helps couples get closer.
Dance is the prelude to closer, more intimate physical contact. And it’s incredibly healthy learning to move with cohesion and fluidity and precision through constantly varying ranges of motion. Dancers are some of the most athletic folks around—think b-boys, ballet dancers, practitioners of modern dance. I’m not a follower of the show, but seriously just look at an episode of “So You Think You Can Dance” for plain evidence of their athleticism.
Go dance, or take dance lessons if you can’t dance yet. If the latter, don’t make this a one-off. Keep the lessons going. Build that skill together. Move together.
Dancing together in your living room to music on your smartphone is completely valid, too.
This is a fun little date to try. Carrie and I used to do this at the Malibu farmer’s market every once in awhile.
Go to every stand, ask the farmer what’s best today, and then buy that item. If your market is huge, you don’t need to buy from every single stand. Try to stick to a dozen stands or so just to keep things manageable.
Be reasonable with the quantities. Otherwise it’ll add up fast. If, say, the farmer recommends the leeks, buy a couple leeks. If it’s cauliflower, buy a head. If it’s strawberries, buy a basket.
Go home and create a meal together using only the things you purchased from the market. Use things like oil/cooking fat, salt, pepper, and spices from home (unless you bought them at the market, in which case you get extra points). If your market doesn’t offer any meat, feel free to incorporate store-bought meat. But do your best to use only things from the market.
Prep and cook it together. There you go, that’s your date.
Walk ten miles, at least. It can be through the city, the suburbs, or the forest. You can stop at stores, cafes, museums along the way—it doesn’t have to be ten miles straight without stopping. But get those ten miles in however you can.
Roughhousing is universal. It’s also great fun. You roughhouse. You wrestle, jostle, poke, prod, but you don’t (ever) hurt each other. You keep things light, engaged, dancing on the edge of intensity. I really like Rafe Kelley’s approach. Check out the one where he and his partner act like their wrists are glued together as they move around, roll, push, and pull. Or where they stand on a large log, clasp hands, and try to pull each other off balance. That stuff is really fun. I’d try any of the videos from that link.
Another is one-legged tug of war. You each stand on one leg, clasp the other’s hand, and attempt to pull the other off balance. If there’s a big weight or strength disparity, have the stronger person stay on one foot and the weaker person use both. Put pillows and other soft landing spaces around your perimeter.
If you’re a man and she’s a woman, there will probably be some strength disparities. Use your better judgement. Keep things fair and competitive and fun.
Think back to all the hikes you’ve done, all the wilderness areas you’ve explored. Were there any perfect picnic spots that jumped out at you? Maybe a dry pebbly shore next to a gurgling creek. Maybe a ring of redwoods. Maybe a grassy meadow. Maybe a beach that only locals know about. If nothing comes to mind, Google one.
Then pack a lunch and get moving.
I’m extremely biased. Stand-up paddling is probably my favorite activity. It’s training, meditation, adventure, and a fantastic core and rear delt/lat workout all in one. I’ve seen dolphins, manatees, whales, and any number of marine life on my board. I’ve hit the flow state on my board. I’ve finally figured out meditation being on my board. I’ve woken up with some of the most intense DOMS after a long day on my board. My transverse abdominals and obliques have never been stronger. It’s an all-around great time—and it makes a great date. We’re no longer youngsters in love, but Carrie and I have had a lot of good times when I can get her out on a board.
Not everyone has access to a paddle-worthy body of water, although more than you’d think—rivers, lakes, and reservoirs all work with a paddle board, not just the ocean. If you can’t paddle, something similar like kayaking or even cross-country skiing will work well.
Make sure your date knows exactly how unhealthy everything he or she is putting in her mouth.
When he orders pasta, make a face.
When she fails to confirm that the salad dressing was made with extra virgin olive oil, pull the waiter aside and do it for her.
When he orders the fish, let him know the Monterey Bay rating.
If she gets anything deep-fried, tell her all about how restaurants reuse cooking oil, which (by the way) is most likely very high in unstable polyunsaturated fats.
This will ensure a second date.
That’s it for today, folks. If you try any of these date ideas, let me know how it goes. If you have any other ideas, write them in down below!
Take care.
The post 10 Primal Date Ideas For Every Couple appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
It has spread to more than twenty-five states and two Canadian provinces and is causing deer, moose, caribou, and elk to become zombie-like. A brain-wasting disease that is always fatal is causing the Centers for Disease Control and Prevention (CDC) to become concerned due to the likeliness that this wasting condition will spread to humans. […]
Originally posted at: http://www.nerdfitness.com/
Today, you’re going to learn how to stretch.
Why?
Our mission here at Nerd Fitness is to keep you safe and healthy on your quest to live a better life.
Stretching correctly is so freaking important that if you are tight on time, I’d suggest you cut the workout short – just not the warm-up before or cool down after.
Yeah, it’s kind of a big deal.
Today we’ll share with you why you should stretch after your training, plus provide multiple routines for you to try out.
Because I’m nice like that.
Also, if you’re stretching as part of a strength training routine, you might be interested in our free guide Strength Training 101: Everything You Need to Know. It walks you through every aspect of starting a strength training practice, from beginning weight recommendations, proper form to prevent injury, and even MORE stretching exercises for you to try out.
You can grab it free when you join the Rebellion below:
I told you I was nice.
Now, there are conflicting stories and reports and studies on the benefits of stretching before/after workouts. In this nerd’s humble opinion and experience, along with the opinion and experience of those that I personally respect, static stretching BEFORE a workout isn’t beneficial and can actually decrease your strength. Which is why we recommend dynamic warm-ups (jump jacking, leg swing, etc.)
However, stretching AFTER a workout can help kickstart the recovery process, loosen up your joints and muscles, and keep you feeling like a normal person rather than a robot.
Not that having the flexibility of a steel girder ISN’T fun, but it’s not my thing 🙂
This is why I find stretching AFTER a workout to be so beneficial (as it’s so eloquently explained in this great article):
“When you lift a weight your muscles contract. And after the workout the muscles remain contracted for some time. The following restoration of the muscles’ length is what recovery is. Until the muscle has restored its length, it has not recovered. Hence he who does not stretch his muscles slows down the recuperation process and retards his gains.” Besides, tension and relaxation are the two sides of the same coin, “if the muscle forgets how to lengthen, it will contract more poorly. And that is stagnation of strength.”
When you go through a great stretch routine after a heavy weight lifting day, your muscles are already starting to recover and expand, which will allow to you get back to “normal” more quickly than if you didn’t stretch.
And with improved flexibility comes improved performance in almost all areas of life (yup, even THAT).
Also, as you get older, your flexibility and mobility start to go…making you FEEL older. If you can stay flexible, you’re more likely to stay happy and healthy for far longer. Staying flexible keeps you active, and staying active keeps you young.
Now, after working out, HOW should you stretch depends on a few factors: Your particular fitness level, your level of flexibility, how hard you worked out, and which muscles have been stretched.
Here’s a beginner stretching routine to complete after your workouts, starring my buddy Vic Magary.
What’s important is to try your best, don’t stretch beyond the point where the movements are actually painful. Slight discomfort (from stretching, duh) is what we’re aiming for.
Now, how far you stretch is up to you – You know your body best, and it’s the only one you got – so please take care of it!
The Beginner Cool Down Stretching Routine is as follows:
Here’s a video of a more advanced stretching routine that I adapted from my fitness Yoda/friend Mike Rickett. It’s a mix of yoga, stretching, tai-chi, pilates, and awesome. This is relatively advanced, so don’t do any of these movements that are too much of a reach (get it?!) for you.
The video explains everything, so pay attention to both the movement and number of repetitions. Although I move quickly through the movements (sorry about that), don’t confuse my movements with bouncing – stretch as far as you can, hold it for a few seconds without bouncing, and then repeat the process:
Yoga is awesome.
It can help improve flexibility, strength, and mindfulness.
Plus, if you’re looking for a stretching routine to cool down with after your training, yoga almost seems built for it. Oftentimes a yoga routine will end in corpse pose, the perfect posture after a hard training session.
Want to see a sample routine? You got it:
The above video (Water Series – A) is taken from our course, Nerd Fitness Yoga. If you like it, I’d encourage you to go browse the page and check it out.
Want more free videos and demos on yoga poses? You can click right here for “21 Yoga Poses for Beginners.”
Do you own a foam roller?
With that, and a little floor space, you’ll have all you need for perfect post-workout stretch.
Let’s show you how to do the following:
Here’s a video demonstrating the moves, plus a T-Rex (this is Nerd Fitness after all):
Want more tips on starting a foam roller practice? Click right here for our article “How to Use A Foam Roller.”
What’s that? You want even more stretching recommendations?
Depending on how you’re feeling, where you’re sore, and so on – you can throw in some additional movements:
No matter what training your doing, whether it’s with bodyweights, actual weights, or running, always make sure you take some time post-workout for some stretching exercises. You’ll do a lot to help speed up your recovery.
Alright, your turn:
Do you have any favorite post-exercise stretches?
Any difficult areas you try and troubleshoot after your training?
What do you do to help with post-workout recovery?
Let us know in the comments!
-Steve
PS: With all this talk on post-workout stretching, did you miss warming up? I got you.
###
All photo citations can be read right here.[1]
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
