Archive for the ‘Weight Loss’ Category

Weird Workout Hacks that Actually Work

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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:

Gut Check

Gut Check Obstacle Course

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.  

Peak Your Performance…Now!

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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

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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!

Sports Nutrition — A Game Changer

(Photo by Lance Cpl. Sarah Wolff-Diaz)

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. 

Crushing Cortisol

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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.  

Workout of the Week #15

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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.  Fullbody workout in it’s truest form:

Weight Room
Repeat 4 times
Weighted Pullups max
Dead lift 5 or tire flips
Hang clean 5
Flutterkicks 50
Fire man carry 25m or farmer walk 50m

Repeat 4 times
Run 1 mile timed
Max pushups 1 min
Max situps 1 min

Swim Workout
Swim 500m warmup — any stroke

Repeat 10 times
100m swim sprint
50m easy (CSS)
(no rest)

and /​ or ruck 30 minutes in place of swimming

What Does It Matter?

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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!  

Advice on Over-​​Training

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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.

Workout of the Week #13

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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:

High School and High Cholesterol

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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?”

A Berry Good Summer

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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.  

7 Fitness Hacks That Could Change Your Life

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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.

Optimal You

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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.

United We Stand

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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. 

Lose Weight /​ Get Fit to Serve

2012 Obesity

As the Military Gets Pickier With Recruiting, showing up to see your local recruiter out of shape, overweight, and/​or with less than average ASVAB scores will quickly crush your dreams of serving.  During the past 15 years of writing about military fitness, this is not a new problem (overweight /​ out of shape recruits), however in a period of downsizing, the military has the ability to select only those who are ready to go and fully qualified.  Here is a very common email from a young man seeking to serve his country but knows he has a journey to get there:

I want to lose weight to join the Navy however, I barely workout now, and I’m over 300 pounds. Any advice? — Rob

A Cool Trick to Redirect Calories to Muscles Instead of Fat

glut4Want a cool trick to help your body decide how to use those calories you just ate? Exercising right before and shortly after a big meal can help to activate a protein inside your muscle cells called Glut4. GLUT-​​4 is a protein that, when increased, tells your body to put calories into muscle tissue, instead of fat cells.

Heal Faster, Go Farther

Fitness Center

After a couple of days soaking my foot in epson salt and sporting flip flops until the swelling diminished, my foot injury from last weekend is healing up remarkably well.  It’s a good thing, too, since my list of outdoor projects and activities is growing as long as the days are this summer.  Since I’ve never been one to rush to the doctor post-​​injury or minor accident, I hobbled to the web instead to find some home remedies and explanations for my throbbing foot pain.  While I don’t advocate that you should always seek your own medical advice especially when many sources are unreliable, there are some homegrown staples and supplies that may help heal the bumps and bruises that often accompany an active lifestyle.  

How to Know if Your Diet is Plotting to Kill You

diet coke dangers

This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.

Is your diet actually bad for your body? It’s possible! Diets that restrict calories, and even some fad diets, can be harmful to your health in many ways. Don’t let the appeal of quick weight loss take trick you into harming your health.

A Klutz-​​Free Summer

National Veterans Summer Sports Clinic

Did you know there are about a million ways to break a toe?  Well, maybe not a million but I can tell you that a door frame, an asphalt driveway, or a box of National Geographic magazines will usually do the trick.  To say I was accident-​​prone when I was a kid is pretty much an understatement.  From broken toes and arms, to endless bruises, abrasions and sprains, I was always sporting a cast or a splint of some sort.  I wish I could blame it on some right of passage into adulthood, but, alas my klutzy nature has landed me in more than one painful situation over the years, like the heavy wedge I knocked into my foot while splitting wood with a sledge hammer this past weekend.  If you find yourself exceptionally attractive to accidental incidents, it’s time to learn some simple ways to go from clumsy to carefree this summer.