Archive for the ‘Weight Loss’ Category
Even though Maine has a short summer, it makes up for it in a spectacular color show when the leaves change. It’s a double edged sword, however, as leaf raking too quickly turns to snow shoveling. Most of us experience the four seasons of Spring, Summer, Winter and Fall (Autumn). Defined seasons aren’t arbitrary either as they are driven by our earth’s rotation. Or so you’d think. Our society has created a slew of other “seasons” like allergy, cold & flu seasons. This fall has ushered in even more buzz words like outbreak, contagion, and virus creating what feels like “fear season.” So, I say it’s time to turn the calendar and crush epidemics with a new weapon that may just surprise you.
Every so often, I get asked how to train for a long run like a half marathon or marathon. Many young men and women prefer the accountability of a race and the thrill of competing in runs while preparing for Special Ops professions. If running is a weakness you must work on in order to succeed in future training programs, preparing for races that are also entertaining can be a great way to turn a weakness into more of a strength. Though a marathon is not necessary, it does make a great gut-check if you can keep from getting injured prior to your training. Here is an email from a young man who is making the transition from a collegiate power athlete and working on his skills to become a better long distance runner:
Stew, I just finished my senior year of college in AZ and have been trying to get better at running as I am preparing for Army Special Forces. As you know, this training requires you to run and ruck many miles each week, but I am having issues with keeping my focus during longer runs. Any suggestions? Should I try running different locations, races, marathons, different cities, elevation, beach/desert, trails? Thanks – Sean.
For over a decade and a half of writing about working out and acing fitness tests primarily, I often get questions that start off with, “Stew — what is the best way to (insert event)? The most common one is “run faster in timed runs”. Or “do more pull-ups, push-ups, sit-ups” is often asked. And, of course, there is swimming times related question — “What is the best way to increase my swim speed / decrease swim times per given distance?” Or a very controversial topic — “What is the best way to build muscle?”
The reason why I bring up this topic is after reading an email from a young man trying to ace his situp test, I got distracted. He is seeking a goal to keep a pace of one sit-up per second or scoring 120 situps in 2 minute period. This is a great goal! It is not uncommon in the Spec Ops candidate world to see 120+ on 2 minute sit-up tests and there is a way to build up to get there. Is MY way the BEST way? I do not know — depends on how you define BEST. Here is the question:
“Stew — I have a sit-up test that a scored near the minimums on the first time (60 in 2 min), acceptable a month later (90 in 2 minutes), but I want to master this event as it once embarrassed me. The sit-ups — I overestimated my abilities and did not practice (like you said) and was ranked last in our group on sit-ups. Now I want to max it and not far away from it. What is the best way to get that max score in sit-ups?”
How do you define BEST? I Digress…
This weekend I’m pulling some self-imposed overtime. With everything going on in my life at the moment, I have to put in some extra hours to catch up with paperwork and correspondence which I hope will get me ahead for next week, or so I choose to believe at this moment! Does it ever feel like you’ve got too much on your plate? From your service/career demands to family obligations and a lengthy list of must-dos, it may feel like you’ll never get on top of it all. Maybe we can all take a cue from nature as summer is officially over and autumn begins. In the fall, everything seems to take a pause — the grass stops growing, leaves begin to turn, and flowers fade. If your world is spinning, check out these tips to help you take it down a notch or two.
If you have not seen or heard about the TED conferences you should subscribe — especially if you like to hear about new and innovative things occurring in the world with science / technology based research and development.
TED = (Technology, Entertainment, Design) Conference share the best ideas in the world for FREE by video. Check them out. This one is conducted by former Navy SEAL and current medical doctor — Kirk Parsley.
It’s not hard to find hundreds of search results for workout tips when searching the internet. That’s why I was on a mission to find quick and easy workout tips that actually work, proven by scientific studies. Below are my findings:
Have you ever heard that expression, “I had a gut feeling”? Maybe you’re about to make an important decision and you stop to do a “gut check.” For those of you in combat situations or as first-responders, you may find yourselves going with your “gut instincts”. The phrase “gut check” is even defined in the Oxford Dictionary as “an evaluation or test of a person’s resolve, commitment, or priorities.” Merriam-Webster calls it “a test of courage, character, or determination.” It’s no accident that our gut seems to have the ability to guide us through challenging situations. You may be surprised at just how important your gut is to your physical stamina, mental sharpness and emotional health.
Have you ever enjoyed a summer day that you wish would never end? Labor Day was one of those days for us here in Maine. Usually, by this time of the season, the crisp chill of autumn has set in and I’m reaching for my fleece. Instead, this week has ushered in steamy, hot weather and brilliant sunshine. So, you guessed it, I’m spending as much time as possible outdoors to soak up every ounce of warmth before it becomes a fleeting memory in a few short months. Last week we talked about peaking your performance with a better approach to sports nutrition. Whether you’re at the gym, on a bike, in the water or at home, this week we’ll continue to shed the light on overcoming inflammation to keep you moving.
The Two Minute Bodyweight Workout –4 to Floor
This article was authored by Sergeant Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards.
I don’t know about you, but I have too much stuff to do. Like you, every day I deal with email, Facebook, tweets, work, pets, family, and so on. Finding time to go to the gym is getting harder and harder each day. Well, have no fear. I have assembled for you a workout you can do anywhere called the 2 Minute Workout that only takes, you guessed it, 2 minutes! This workout will get your blood pumping, increase your energy level, burn some calories and strengthen muscles. Not a bad way to spend 2 minutes!
As summer winds down, I’m noticing an interesting trend that has developed over the past few months — my pension for all things water-related. From swimming to kayaking to paddle boarding, I’ve been on a mission to stay on or in the water as much as possible. I now officially have the SUP (stand up paddle board) addiction! Put me on the water with a paddle in my hand and I’m content for hours. If you haven’t checked it out, SUP-ing is an awesome full body workout engaging your core for balance, increasing flexibility, upper & lower body strength and decreasing stress…seriously, is there anything more calming than dipping your paddle into a clear, tranquil lake or the invigorating rush of catching the surf? My newly discovered passion has made me even more aware of how to tweak my nutrition to keep me on the water as long as possible this year.
Last weekend I returned to my parent’s home for a reunion with my mom’s family. We spent our days relaxing by the lake, talking up a storm and laughing until our sides were about to split! It took a couple of years for my mom to pull off this reunion as everyone’s schedules and circumstances were decidedly chaotic and stressful. I’m sure my family will agree that it was one of the most fun times we’ve had together in a long while. In fact, any stress we may have carried into the weekend was quickly diminished. When I left on Monday, everyone looked relaxed and happy. It made me realize that stress can take its toll on all of us and yet there are simple ways we can all crush it.
Here is a favorite combination workout we like to do once a week during late Summer / early Fall. It is a combination workout of weight training, running, calisthenics, and swimming and/or rucking.
Full body workout in it’s truest form:
I am an unabashed space nerd — galaxies, black holes, matter and anti-matter — you name it, I’m in especially when it coms to science fiction. From reruns of Star Trek to my ongoing obsession with the Star Wars super saga, the whole idea of “Space, the final frontier…to boldly go where no man has gone before” blows my mind. Whether you love to geek out over sci-fi, or not, isn’t it fascinating to imagine space travel? If we could get to the moon and back on the equivalent computing power of a tiny little hand-held calculator, imagine what we are capable of when we tap into the “strange new world(s)” between our ears!
For years, I have written about and discussed the fine line between training for Special Ops type programs and over-training. But until recently, I realized I forgot one very important piece of information:
TELL OTHERS AROUND YOU THE SYMPTOMS OF OVER-TRAINING.
Because, you will not notice it until it is too late (typically). Even though, over-training is actually hard to do by just training — it is easy to see symptoms pop up occasionally when your recovery balance is off: Not enough sleep, not eating or hydrating well, and too many crazy workouts in a week are just the things to push any training program into the over-reaching / over-training zone if not attended to.
This week is a combination workout that combines moderately heavy weights, cardio intervals, mixed with calisthenics. Following the non-impact/lift, you mix in a run / pt followed by a swim (or ruck for Army guys).
Also see links to previous 12 weeks of workouts of the week at the bottom of the page:
It seems this is the time of year when high school students and graduates get physical screening tests for their sports, future military service, or college health screenings. As the American population increases in girth, it is not surprising to see many younger adults / adolescents exhibit typical problems such as high blood pressure, high cholesterol, and pre-diabetes in some cases.
Recently a young man (age 16) who plays football and runs track for his High School teams, but also serving in the Civil Air Patrol and does very well on his PT tests emailed us with a concern about the results of his pre-sports physical. He states, “I went for my annual check-up and found out I am close to High Cholesterol.” Receiving the information I thought it was a joke (I weigh 141, BMI under 20, 5 feet 8 inches tall) I am very athletic and in great shape physically. Now my diet is all red meat, ice-cream, vegetables, lots of 2% milk, rice, ground beef. As you can see my diet is pretty bad but I eat a normal amount of junk food compared to my peers. Any tips?”
I’ve been in a really good mood lately. It may be the long summer days, the post-vacation relaxation or just the fact that it feels good to feel good, right? Even in the midst of a hectic work schedule, I still feel pretty darn good. A little bonus that put an even bigger smile on my face was when I saw the sign at my local farm stand shouting “You Pick Raspberries!” Now that’s what I call a great summer message. It got me thinking about how fun super foods can be to add to your day. Here are three simple ones that will have you kicking up your heels and whistling a happy tune.
There is so much to learn about workout properly, it can be as confusing as you want to make it. However, there are some simple tips, tricks and hacks that anyone can do to make working out easier and more effective. Below are some simple fitness hacks that you can incorporate today to take your fitness to a higher level.
When I was a little kid, I was convinced if I concentrated hard enough, I could take off on a magic carpet and fly around the world. Dragging my brother along for the “ride,” we laid one of my mom’s area rugs out on the front driveway, sat cross-legged, closed our eyes and visualized ourselves lifted off the ground. As you can imagine, it didn’t take long for my brother to lose interest and my mom to demand her rug back! Fortunately, I’ve managed to channel that misguided imagination and adventurous spirit into other endeavors along the way. Although I have yet to levitate anything, I have learned a lot about defying gravity in other ways. A recent article by my friend and colleague, Tina Van Horn, shines the spotlight on a superior you and a truly “magical” formula to help you soar.
I come from a family of patriots. We all support our Veterans, our military service men and women and our country regardless of the date on the calendar or the status of world events. My grandfather is part of the Greatest Generation as a WWII Veteran. My uncles are Veterans of the Vietnam War. I am a the spouse of a GWOT Veteran who served our country valiantly during a career that saw both peace and conflict. So, during a time when we celebrate our Nation’s birth, it seems fitting to also thank those who graciously and unselfishly support our troops, respect our flag, and serve our Veterans. This week, while we’re spending time with family and friends, I want to introduce you to a couple of patriots & patriotic organizations that have inspired me.