Here is a picture showing the different amounts of sugar in some popular foods and ‘food stuffs’. Have a close look and decide if you are eating as healthy as you thought you were. Some of these still blow my mind!!
Month: August 2013
Easy camping recipe!
Here is a great recipe I pulled off of twitter myself. Thanks @anytimefitness. This makes those boring camping meals a lot more nutritious and exciting!! Yum!!
http://ow.ly/o2iAp
Obesity may be deadlier than originally thought!!
Check this out. Interesting!
What do you think?
http://www.nbcnews.com/health/heavy-burden-obesity-may-be-even-deadlier-thought-6C10930019
Funny Friday.
If you have seen the movie Dodgeball, you know what happens next!!! Priceless!!!
Easy workout?
Here is one to test yourself with.
Pick a number of burpees that you think you can complete in a minute. 20 is alright if you have never tried. Now half that number. Most beginners should try a single number to start with (trust me!).
Now do that many burpees every minute (resting when you are done, for the remainder of the minute) at the top of the minute for 10 minutes (20-30 minutes if you are so inclined).
Most likely you have picked a number that is to high and will not complete every minute without overflowing into the next minute. If this is so, lower the number to a doable one and continue.
Remember, you want a few seconds rest before the next minute starts or you will be doing them non-stop.
Summer cucumber and tomato salad
Here is a great, easy salad to make for the summertime. Light, refreshing and totally delicious. Slice up a cucumber or two and a few tomatoes. Add some red onion if you have it or regular onion. Add enough oil (I prefer EVOO, sorry, extra virgin olive oil) to coat the veggies, add a splash of white vinegar, some salt and pepper to taste and a healthy sprinkle of dried oregano leaves. You can also add some green or black olives, lettuce, green pepper or any other veggies you like. I prefer the simple cucumber and tomato myself, but here you will also see some excellent high protein beans, for a twist!! Toss and serve chilled. You will also see some sole fish, blanched with some great garlic seasoning. Excellent dish, high protein, good healthy fats, low sodium.
V02 max explained
V02 max is:
V- volume
O2- oxygen
max- maximum capacity
a measurement that is used in most sports testing to evaluate an athletes cardiovascular ability. In short it is a combination of how well the respiratory system collects oxygen, how well the circulatory system distributes the oxygen and how well the muscles use the oxygen as fuel.
It can be measured directly or indirectly. It can also be measured maximally or sub-maximally. It can become very complicated to understand but individuals can have their VO2 max estimated by a CEP as stated prior. You can also have a direct, maximal test done if you find a place that is equipped.
Stay strong Calgary!!!
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Cardiovascular requirements for improved fitness
Did you know that the ‘new’ guidelines for cardiovascular exercise have been modified? It is now considered to be cardio beneficial to do as little as 10 minute increments of exercise. As long as you are reaching a moderate level of intensity and accumulating 150-300 minutes over the course of the week. Now this is where it gets a bit complicated, moderate intensity is considered to be approximately between 45-65% of your V02 max or 60-70% of your age predicted heart rate. You can have an true or estimated V02 max test done by any CEP (certified exercise physiologist) or you can calculate your heart rate (HR).
220-age x .6
Remember, this is an estimation and a more accurate calculation should be done by your CEP to ensure accurate numbers for safety and increased gains in cardio.
Please remember to comment if you need any advice on how to move forward!!
Stay strong Calgary!!!
Stress
Stress is a major contributor for many medical conditions: high blood pressure, anxiety, hypertension, depression and obesity to name a few. It has been well proven that both exercise and massage can reduce stress levels.
Exercise: reduces cortisol levels, gives a feeling of accomplishment, increases endorphins (feel good hormones), distraction from stressors. There are about 50 to list, these are just a few.
Massage: calming, reduces muscle tensions, releases endorphins, pain reduction (eventually). Again, to many to list.
The point is, between exercise and massage, stress in manageable! I know everyone is busy, I know everyone has no time and I know that it never seems like a priority.
What has to happen before it becomes a priority?
Take care of yourself and you will be around longer to take care of the ones you love!
Stay strong Calgary!