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7 Habits of Highly Effective Movement Specialists | Part 2

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7 Habits of Highly Effective Movement Specialists | Part 2

There are 168 hours in each week. I’ll hope/assume that we all get 7-9 hours of sleep, so I’ll deduct the average 8 hours per day, which leaves us with 112 waking hours. This is how many hours each week that we’re moving and making impressions on our bodies. Now think about this: how many of those hours are you doing something to improve your health? These numbers aren’t meant to scare you but are just the reality that we all have to live with. Here are some daily and weekly habits, some that I do myself and some that I recommend for others. These type of habits help break the week down into manageable increments that, when achieved, can be small victories that all lead to the greater goal: feeling better!

Click here to read the first part of the 7 Habits of Highly Effective Movement Specialists.


Coach Anthony's Habits: 

4. Stay hydrated.

Take your body weight, divide it by 2 and drink that many ounces of water every day. You’ve probably heard this before, if you haven’t, then I’m glad you’re reading it now and go out and do it. This isn’t an exact number or anything and if anything is looking like it's more on the low end, but again a goal to shoot for. Lucky for you, the P4L water bottle is 25 ounces. A great strategy for making sure you get all of your water in having a bottle that you know how many ounces it holds.

water-bottle-performforlife

Hint: Our P4L water bottle holds 25 ounces, so for me who weighs around 175 right now, I need to fill it up and down it 3.5 times each day. Once with each meal and another before bed? Seems easier all of a sudden….


5. Prepping meals.

So food prepping is great, it saves you time, money, you can eat very healthy, I’m really not sure if there is anything bad about it at all…. I just don’t do it. This is due to the fact that I enjoy cooking and fancy myself a decent chef so I don’t like monotony with my food. It is possible to food prep and not be monotonous, but in the end, I don’t mind cooking each night so it’s not my thing. Habits off of this that I also like are always shopping on the same day each week, and perhaps making one meal a constant. The shopping doesn’t need to be explained, but the constant meal is if you are struggling to each say breakfast or lunch, making that meal be the same (healthy) meal each day for awhile just to get you into the routine.


6. Get Your Steps In

I used to have a FitBit, but looking further into it the whole getting a lot of steps in didn’t really align with what I was trying to do workout-wise at the time. These are especially good for people trying to just now get into fitness and feel like they are too stagnant during the day. Again. this is a great place to set a goal each day and get after it!


7. Check Your Posture

This one I got from another coach at the gym, and would do myself but am standing most of the time for my job. Try setting an alarm part way through your work day that reminds you to take a second and fix your posture. This is just an awareness drill, with the goal of having to remind yourself less and less as you go on until hopefully a new pattern is developed.

Go ahead and try a couple of these out, no need to jump into a bunch or all of them but rather find out which of these little habits fit into your life well. There is always a way back, all it takes is a plan and action.


 

 

 

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7 Habits of Highly Effective Movement Specialists | Part 1

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7 Habits of Highly Effective Movement Specialists | Part 1

There are 168 hours in each week. I’ll hope/assume that we all get 7-9 hours of sleep, so I’ll deduct the average 8 hours per day, which leaves us with 112 waking hours. This is how many hours each week that we’re moving and making impressions on our bodies. Now think about this: how many of those hours are you doing something to improve your health? These numbers aren’t meant to scare you but are just the reality that we all have to live with. Here are some daily and weekly habits, some that I do myself and some that I recommend for others. These type of habits help break the week down into manageable increments that, when achieved, can be small victories that all lead to the greater goal: feeling better!


Coach Anthony's Habits: 

1. Rolling and Corrective Exercise Plan Daily

Going back to the 112 hours that we’re (maybe) moving and making impressions on our bodies, that much time can lead to considerable aches and pains. Even if you worked out for an hour per day, that’s less than 6% of the time you’re awake spent on improving your movement - and that’s assuming you are working out correctly. At Perform for Life, we run our athletes through an assessment that can help us determine a plan to counteract those aches and pains we develop through bad posture, sitting, poor habits, etc. It doesn’t have to be at P4L, but make sure you have a professional assign you this corrective exercise plan, and then make sure you follow through and do it! This is the main way to improve your movement outside of the gym. A good strategy for making this a habit is to do it at the same time every day: mornings or evenings are typical times for most people to complete it. A little extra tip here is to keep an extra roller or lacrosse ball around your house and at your workstation to knock out any quick knots that pop up in your day. I personally do these before my first session in the morning, or in between athletes during the day.


2. Eating and Having More ‘Plus’ Days

Simply put, have more plus eating days than non throughout the week. I’m an ex-athlete, so I like to keep score on things, and that’s what I do in general with my nutrition. First, I break it down day by day, asking myself, ‘did I have a good breakfast, lunch, and dinner?’ That’s a simple way to look at it, or you could take more of an overarching look at your macros for the day if you’d prefer to be more specific. This can also be a check for yourself late in the day when you’re choosing dinner, thinking back on what you’ve had that day and being realistic if it aligns with your goals. Then it’s simple to give yourself a score of a plus eating day or not (better words than “good” and “bad”) and count how many you’ve had at the end of the week. There’s an odd number of days in the week so that makes this part easy… and if you’re ambitious go for 5:2, maybe even 6:1!


3. Planning How Many Work-Outs Per Week

This one is very different for people, but here are a couple good ways to look at it. Some people put all of their workouts in their schedule and commit to adhering to it, and to these types, I’d recommend just making sure that you don’t let travel mess up your routines, and if it does, find a way to work around that. The main type of person I’d recommend this for is the one trying to fit working out somewhere in their week and who isn’t sure when or where they’ll be able to. Set a goal, whether it be one, two, or five workouts a week, depending on your goals (they can determine what’s appropriate for you). I’d again recommend using the plus system: a plus week is a week in which all workouts were completed, and a non-plus week is a week in which one or more were missed. This can help you see the big picture with a monthly overview, and I’ve found that, for the people just trying to get their workouts in, this is really where they find success. I personally have a goal to workout four days per week at the moment, though this changes regularly depending on what I’m trying to do, and I still make sure to do the rolling and stretching mentioned above every day.

To be continued next week...


 

 

 

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6 Ways to Choose Living Over Existing

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6 Ways to Choose Living Over Existing

Everyone has their own way of dealing with stress - retail therapy, binging on junk food, drinking tequila, etc. - but there are countless avenues to explore for a healthier and happier lifestyle. Now, when I say “stress” I’m not talking about the short bursts of stress that can actually have a positive impact on our lives by motivating us and helping us perform under pressure. I’m talking about the long-term, toxic stress in our lives that result in mental, physical, and emotional exhaustion. Burn-out. If we constantly run in “emergency” mode, our bodies and minds will pay the price. Whether there’s an illness in your family, a mountain of bills, or that overbearing boss, it’s time to take action and bring your nervous system back into balance. If you haven’t guessed already, learning how to cope with stress is one of the most beneficial things we can do for ourselves. We just so happen to live in a city that is chock-full of adventures for us to explore, and it has something to offer for everyone!

Naturally, most people like routine and I do as well, to an extent. However, if I have too much of a routine and no wiggle room for a spontaneous day then I will go crazy. Some of my favorite memories have resulted from stepping out of my comfort zone and not knowing what was 30 minutes ahead of me: “It feels good to be lost in the right direction.” Sure, we have work and responsibilities that we need to keep up with… but isn’t that what the weekends are for? Climb a mountain, drive with no destination, take a new bus not knowing where it’s going. Simply get lost. I decided to rattle off just a few, simply solutions to add a little flare to your life while reducing stress at the same time!


Photo Credit : unsplash.com

Photo Credit : unsplash.com

FOR THE ADVENTURER: 

FunCheapSF - Here’s a website that makes finding an adventure effortless! They keep up with posting events going on in the Bay Area that day, week, and month. This will give you the chance to explore a new hobby or activity without breaking the bank. And as always, if you’re unsure about something, Yelp is your best friend. You’ll find yourself trying things that have never crossed your mind and maybe you’ll even find a new hobby! Corgi races? I didn’t know that existed but I’m sure happy that it does!

TIP: Try something new each week! Exploration is good for the soul.

Find a Good View! - I don’t know about you, but there’s something about being on top of the world that gives me a rush. When you take a step back from the chaos that is San Francisco, and step into a place without car horns and your daily routine, you’ll find a wave of tranquility wash over you. And a view doesn’t necessarily translate to being up high in the clouds. One of my favorite views in the Bay Area is just across the Golden Gate Bridge in the Marin Headlands. It’s sea level and has a breathtaking view of the Golden Gate and ocean. Kirby Cove can be reached by car (when the campground is open) or foot which requires a little hike down to the beach, but you won’t regret it. It can change your mood right around just by seeing it.

TIP: I bring my Eno hammock wherever I go because you can hang it up just about anywhere with trees! Some wine doesn’t hurt either.

Photo Credit : pixabay.com

Photo Credit : pixabay.com

FOR THE FOODIE : 

Make it an Event! - For those of you who like to eat, drink, and be merry,  Eventbrite has plenty of options for de-stressing! Instead of binge watching West World with a bag of chips and a beer, you’ll find that attending an event centered on food and/or drink will distract you from the actual eating and drinking part! You’ll still get the comfort that food and/or drink provides you, but the social aspect will cause you to eat slower, and therefore, feel full faster. Boom. Plus, it’s typical for these types of events to either provide samplers or smaller portions of food instead of an entire dish. Who doesn’t like to try a little bit of everything? 

TIP: Classes are offered too, so whilst you’re satisfying your stress by eating and/or drinking, you can learn a little something to take home with you too.

 


Photo Credit : unspash.com

Photo Credit : unspash.com

FOR THE SHOPPER : 

People deal with stress in a variety of ways - retail therapy - so instead of relieving stress by only spending money, make something out of it! When you’re stressed out and feeling a loss of control, shopping sometimes helps restore that sense of control again and alleviates some stress. Here’s some food for thought: become a mystery shopper and get reimbursed for your spendings by helping measure a business’ quality of service. Getting paid to shop? Sounds like a double stress reducer to me! Although, it’s not for everyone so read up on these tips before you decide to take part. If you’re not into mystery shopping, SF is full of Farmer's Markets, Flea Markets, and Street Fairs for you to explore! Indulge your senses with different smells, sights, and sounds.


Photo Credit : rawpixel.com

Photo Credit : rawpixel.com

FOR THE EXPLORER : 

Go On a Roadtrip! - Find your inner Lewis and Clark and set out on a road-trip for the weekend… and even walk the same trails as them at The Columbia River Gorge (only 600 miles!). Lucky for us here in San Francisco, we’re not too far from both the Oregon border and Southern California! If you’re feeling real adventurous, set off with no destination the first night and see where the roads take you! You’ll end up driving through towns you never would have known existed and meeting new people with all kinds of stories to tell.

TIP: Talk to the locals and get the inside scoop. New scenery is great for opening the mind and getting the creative juices flowing.

Go Camping! - We all know nature has been proven to help soothe the soul, so obviously, camping is a great de-stressor. And you don’t have to go far to get it! Our Bay Area backyard is filled with amazing spots for a card game to break out under the redwoods or stick your toes in the sand with a good book.

TIP: Half Moon Bay has a great campground right on the bay! If you reserve early enough, you can even grab a spot along the beach and wake up to a view of the Pacific Ocean! Hard to beat.

 


Long story short - de-stressing and happiness don’t have to break the bank or even require long and stressful planning, even in a city as costly as San Francisco. When we find outlets that work for us, it’s easy to flip those negative ways of coping with stress into positive ones that can create lifelong memories. Grab a friend and an open mind to unlock everything our beautiful world has to offer. What are you waiting for? Get out there!


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The Ketogenic Diet : The Facts Behind The Hype

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The Ketogenic Diet : The Facts Behind The Hype

The ketogenic diet has gained a lot of publicity in recent years, with many people claiming that it is one of the most efficient ways to burn fat. The premise of the diet is to eat a sufficient to high amount of protein, low carbs, and high amount of fats. Proponents of the diet say that, by eating a high amount of fats, the body becomes a more efficient fat burner as it learns to use fat as energy. Along to using the fat consumed to power through the day, proponents of the diet say that the body learns to use systemic (bodily) fat as energy. However, many people have begun to speak out against the diet because of some possible side effects of a high fat diet. After all - fats, or fatty acids, are acidic and too much fat consumption can bring the body into an overly acidic state, known as ketosis. What is the truth about the diet? Do the positives outweigh the possible negatives, or vice versa?

 

Under normal conditions, the human body uses carbohydrates as its main source of energy. However, proponents of the ketogenic diet contend that by limiting the amount of carbs consumed and replacing those lost calories with fats, the body becomes a more efficient fat burner, using both consumed fats and systemic fats as its primary energy source. When the body is inundated with fats, the liver begins to break down fats into fatty acids and ketone bodies, and these ketone bodies become the brain’s primary energy source, rather than glucose from the breakdown of carbs. According to a paper published in Behav Pharmacol, an increased bodily concentration of these ketone bodies can dramatically reduce the amount of seizures experienced by those with epilepsy, with some patients reducing seizure occurrence by up to 54%. So, along with turning the body into a more efficient fat burner, the ketogenic diet can even be a substantial, drug free way to treat certain diseases.

So what are the negatives, you might ask? Well, they can be extensive and quite serious, according to some opponents of the diet. Again, breakdown of fats by the liver creates an acidic environment in the body that can usually be offset by a balanced diet. However, consistent intake of a high amount of fats can lead to low pH, or high acidity levels in the body. This can lead to decreased bone density and an increased rate of muscle breakdown. One study found that a ketogenic diet accelerated neurodegeneration in the forebrains of mice – essentially, speeding up the breakdown of neurons in the mice’s brain. Another study found that a ketogenic diet caused in increase in the stiffness of arteries in adults and children who used the diet as a treatment for epilepsy. This may not sound serious, but arterial stiffness is a telltale sign of vascular damage later in life.

 

So, is the ketogenic diet everything it’s said to be? That's up to you to decide. While it may be beneficial in the short term for both fat loss and the treatment of certain diseases, it can cause damage to multiple bodily systems if used long term.

 

 

Learn more about Coach Stubbs here

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Sources:

  1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/
  2. http://www.ncbi.nlm.nih.gov/pubmed/27639119
  3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325592/

 

 

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