Wednesday, January 29, 2014 I’m taking a pass on this one. My elliptical is unavailable right now, and that’s the only cardio that I do that I can really go “all out” on. I’m still coughing from a bad cold 2 months ago, and physically I’m just not ready for that kind of workout.
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If I had to lose weight with maximum speed and I had minimum time (either daily or time to weight loss target…say, a wedding) I would do four things: 1) Intermittent Fasting 2) Tabata whole-body sprints: Kettlebells, Club-bells, or Bodyweight (say, Burpees) four times a week, 20 seconds work/10 seconds rest, for 20 minutes. 3) Drink a gallon of water a day. 4) Journal my dreams, thoughts, emotions, and actions. About five years ago, I started Intermittent fasting, after accidentally encountering the topic while researching caloric restriction. It is the easiest, simplest, most effective means of weight control I’ve ever heard of
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Chronic Inflammation and Circadian Rhythm 2 Comments Wednesday, September 18th, 2013 Written by: Kevin Cann In my last article I explained the suprachiasmatic nucleus’ (SCN) role in maintaining our circadian rhythm. If you have not read that yet you can do so here, http://robbwolf.com/2013/08/15/maintaining-natural-balance/. Due to the SCN’s role in maintaining the natural states of hormones we must ensure our lifestyles follow a path for this piece of the hypothalamus to function properly. In this article I am going to discuss the role inflammation plays on the SCN.Studies have shown that the SCN is affected by chronic inflammation. The good thing though is that any damage done may be reversible (http://www.ncbi.nlm.nih.gov/pubmed/17936367). We are all under chronic stress whether we admit it or not. Money problems, family issues, sitting in traffic, decreased sleep window, the foods we choose to eat, etc. all play a part in our overall health. One way they affect our health is the dysfunction that they may cause in our SCN.In addition to the cells of the SCN being altered by inflammation, they are also targeted during the aging process (http://www.ncbi.nlm.nih.gov/pubmed/16687317). Perhaps this is why some people who make poor lifestyle choices age more quickly than those living a healthier lifestyle. For example, we all know that smoking tends to age people more quickly. Smoking affects the cells of the SCN (http://www.sciencedirect.com/science/article/pii/S0169328X99000042).Most studies on the SCN focus on subjects that are subjected to shift work. This is due to the unnatural 24 hour sleep-wake cycle that they are accustomed to. Basically, not getting enough sleep induces a release of pro-inflammatory cytokines. This alters our immune response as well as most of our physiological processes (http://www.jimmunol.org/content/185/10/5796.short). This may be a mechanism behind why we tend to get sick more easily under high stress conditions or limited sleep.New evidence is suggesting that there may be bidirectional communication between the immune system and our SCN (http://www.sciencedirect.com/science/article/pii/S0006899308018131). This is important to understand because anything that we do to elicit an immune response is going to affect our circadian rhythm. This includes the foods that we eat.This bidirectional communication may be important to understand to help control food intake. Our SCN plays a role in the regulation of our energy homeostasis hormones as I explained in my previous article. The SCN may also play a role in the timing of food intake as well as metabolic state (http://onlinelibrary.wiley.com/doi/10.1002/1096-9861(20010319)431:4%3C405::AID-CNE1079%3E3.0.CO;2-D/abstract?deniedAccessCustomisedMessage=&userIsAuthenticated=false). Therefore, if we are consuming foods that elicit an immune response it will affect the SCN. This in turn may lead to a cycle of dysfunctional eating and all the hormones associated with energy homeostasis.Insulin secretion effects the SCN as well. Earlier in the article I mentioned how stress affects the SCN. This is due to an inverse relationship between the sympathetic nervous system and the SCN. Insulin secreted into the SCN causes a decrease in sympathetic activity (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC303506/). Circadian dysfunction may then play a role in stress eating. Which in turn causes more issues in the SCN and the cycle continues and health continues to spiral downward.What all this is teaching me is that there is never going to be one simple solution to cure disease or obesity. Western science is too entrenched in one disease, one cure. Most diseases share multiple facets in their pathophysiology and one of them is inflammation. It is important to understand that health is a spectrum. The more we can do to encourage positive gene expression the healthier and longer we will live.About Kevin Cann Kevin is owner of Genetic Potential Nutrition. He is a holistic nutritionist, wellness coach, and strength coach.
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The SLCFAC will be adding a Tabata Style Bootcamp starting next week Wednesday at 9:00am. The class will be 45 mins. in length and will resemble a Tabata training with a few tweaks! The class instructor is certified Tabata Bootcamp Instructor Megan Gilles
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Tabata Style Bootcamp! | Spring Lake Community Fitness and …
Hello there! It’s about time I show up for the week, huh? It’s already Hump Day Workout Wednesday for heaven’s sake! Let’s get to it already.Who likes tabata training!?
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Here we go again. Another one from the beach. Sticking with the same intervals this week, just changing up the moves.Roll-ups and Lateral Push-ups back to back. 1 min work
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NHF Weekly HIIT (high intensity interval training) | Nick Holt Fitness
HIIT It ThursdayPosted at April 24, 2013 // Fitness, HealthHere we are at day SEVEN in the Spring Tune Up Challenge! How is everyone doing? Are you getting all of your challenges done? I’ve been doing them right along with you (and been in pain right along with you!), so don’t leave me hanging here all on my own!Here I am “fluttering” on TuesdayAnd here I am post “work it out Wednesday” + an interval workout on the treadmillIf I look like I”m tired and in pain it’s because I was. Can we talk for a second about the brutality that was Inner Thigh Insanity
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I LOVE Tim’s blog posts like this… it’s like a formula to go from zero to “successful.” While you may not be positioned to write a book, or pitch it, or get an advance, you can learn a lot from this long guest post.With that, I’ll let you go over there now. It’s a long post, but it’s worth it. I need to print all of the posts like this on Tim’s blog and study them!How a First-Time Author Got a 7-Figure Book Deal This entry was posted on Wednesday, April 17th, 2013 at 7:07 am and is filed under Business, Entrepreneur, On writing. You can follow any responses to this entry through the RSS 2.0 feed.
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Tim Ferriss and John Romaniello on getting a 7 figure … – Jason Alba
Margaret Thatcher ‘s death yesterday is in reality a ten minutes news story, followed by an hour’s biography at some point. Instead we’ve had all-channels saturation coverage, which continues as I write. It’s almost enough to drive one to Frasier re-runs.Here’s the eight month intermittent fasting story. As a rule, Monday, Wednesday and Friday I go to the gym for a one-hour workout and then just have a light lunch c. 500 calories
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Wednesday, March 13, 2013 On Monday I started Intermittent Fasting. Im going with the 5:2 variety; 5 days a week you eat normally, not worrying about tracking calories but trying to eat clean anyway, and 2 non concurrent days a week you eat no more than 600 calories (500 calories for ladies). I was surprised how easy it was until later in the eveningjust at that point I would normally have a snack. I stayed strong though and made myself proud.
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