Wednesday, January 15, 2014, 12:29PM by Ed
In my 17 years in fitness I have seen too many people make the same mistake. With the best of intentions they set overly ambitious goals. If you haven't exercised in 6 months, a goal of working out 5 times per week is going to be difficult to sustain. You will make yourself very sore and uninterested in exercise in less time than it took to make your resolution in the first place...progressively ease into any increase in physical activity! That goes for the intensity of your workouts as well as the frequency. I would advise against exercise programs like Crossfit or Insanity if you have not been exercising regularly. The most important factor in your fitness success will be consistency, so select workouts appropriate for your fitness level and build towards a mix of strength training, cardiovascular, and flexibility activities that you can commit to consistently.
Wednesday, January 15, 2014, 11:44AM by Ed
We are 15 days into the new year, how are you doing on those resolutions? Research tells us that most people begin to soften on the annual promises they make to themselves right about now, and by Feb. 1 most of those resolutions have ended in disappointing failure. Why do you think that is? Actually, I think "why" just might be the operative word. You may need to ask yourself "why" was the resolution I made so important in the first place. If you don't have the right "why" it will be difficult to maintain the necessary discipline required to live up to your resolutions. To paraphrase the Austrian Psychologist and holocaust survivor, Viktor Frankl, if you have the right "why," you can come up with almost any "how." Of course, Mr. Frankl was talking about maintaining the will to live in the midst of unspeakable genocide, but the basic principle of finding a "why" with deep meaning to you applies to many different things in our lives. If you find a strong enough "why" to fufill your health and fitness goals, or any other goal, I am certain you will find your "how" to succeed.
Tuesday, September 17, 2013, 4:57PM by Ed
"The Marriage of the Sun"
As a kid I loved to read Aesop's fables, most of the stories seemed to strike a chord with my innocent and naive perspective of the world. Now, as a parent I love to read them to my own kids, and because the messages are timeless they are as relevant today as they were 30 years ago. One of my favorites is "The Marriage of the Sun," which aptly makes the case that you can have too much of a good thing through the experience of a sage frog. Of course this moral is true with all good things, including exercise. As my profession would lead most people to believe, I am of course a proponent of regular exercise and feel strongly that everyone healthy enough should engage in some form of movement everyday. The benefits of regular exercise has been well documented in countless scientific studies and mainstream media outlets. Yet, I have seen over my many years in this field that well intentioned people can overdose on exercise. In most cases the type of exercise that is often overdone is long distance, endurance training. I think one of the reasons for this, is that the people who prefer endurance training do it as a form of therapy. Logging miles and miles on the road can allow someone to leave the static of modern day life behind and even achieve an exercise "high" with the release of anabolic hormones like HGH and testosterone. The problem is after training for too long your anabolic (good) hormonal profile turns catabolic (bad), and you start to reverse the postive effects of exercise and eventually, actually do damage to your heart and muscular system. This happens as a result of cortisol release, a powerful catabolic hormone that can weaken your immune system, compromise your muscular system, and eventually, if unchecked, produces the conditions for chronic disease. My recommendation for achieving a healthy amount of exercise is to regularly change the type and intensity of exercise you do and build in plenty of rest and recovery days into your routine. Allow your body's natural healing powers to repair the tissue damaged during exercise and try listen to your body more than those obsessive-complusive voices in your head. I will follow-up with more detailed recommendations in subsequent posts, for now, exercise regularly, just keep that wise, old frog in mind when you do.
Thursday, June 27, 2013, 12:04PM by Kevin
Monday, June 10, 2013, 11:52AM by Kevin
Thursday, June 6, 2013, 11:30AM by Kevin
Written by: Kevin Cann MS CN
Health and wellness is an all encompassing concept. It has come to my attention that people will pay attention to one or two aspects, but not the whole picture. This is a popular example: ”I exercise for 60-90 minutes 6-7 days per week, eat paleo, but can’t lose belly fat.” In some cases people have even gained weight in this scenario. Yes, believe it or not you can literally run yourself into a bigger pants size. So what can people in this position do?
For one, cut back on the exercise. Exercise is a stressor and too much of it can cause issues. We need the right amount of stress to force adaptation to come back stronger. Too much or too little of the stress and we can run into some issues. Next, make sure you really are eating paleo. I have seen people eating paleo pancakes every morning that tell me they eat paleo. Stick to the meats, fish eggs, and veggies. Limit fruit intake to 1-2 servings per day and use the safe starches to fuel workout recovery and get plenty of healthy fats. I am a fan of removing nuts for 30 days because they can be addicting and they are a common gut irritant. Used as a condiment after the 30 days would be where I stand there.
On top of all that WE MUST HANDLE OUR STRESS! People tell me all of the time that they are not stressed. However, if you do not actively participate in some form of stress management it is negatively affecting you. We encounter stress chronically on a day to day basis. Deep breathing can be a wonderful tool. Practicing diaphragmatic breathing can help correct improper breathing patterns as well as lower heart rate. This not only can help alleviate stress, but also increase performance in sport!
Quality sleep is critical. If you are not getting at least 8 hours of uninterrupted sleep in a completely blacked out room, you are not sleeping well. Waking up during the night is a sign that circadian rhythm is not functioning properly. A disruption in circadian rhythm will make it nearly impossible to lose weight and help alleviate any symptoms (http://edrv.endojournals.org/content/31/1/1.full)
Vitamin D is also critical. Low vitamin D levels in men correlate with low testosterone (http://www.ncbi.nlm.nih.gov/pubmed/21154195) Get outside and get some sunlight. This can be stress relieving as well. Bring along your Ipod and listen to some calming music.
It is also important to develop relationships with friends. Having social support is another big piece of health. This is why there are “support groups” You need to find friends that are your support group. There is actually an increased risk of death in persons with low quantity or low quality social relationships (http://www.math.utah.edu/~lzhang/teaching/1070spring2012/Daily%20Updates/examples/feb1/Social%20Relationships%20and%20Health.pdf).
There is a lot of areas that need to be addressed for us to be totally healthy. Take a step back and look at the areas in which you can improve upon. Then develop a plan and check back in a few weeks and see how much better you feel. I bet you will be surprised at how much improvement can come from something as small as concentrated breathing.
Wednesday, May 29, 2013, 12:35PM by Kevin
Written by: Kevin Cann MS CN
Are you addicted to exercise? http://robbwolf.com/2013/05/29/exercise-addiction/
Wednesday, May 15, 2013, 3:41PM by Ed
Like many of you, I am frequently attempting to come up with different gluten free breakfast ideas. Here is one of my new favorites, I call it Berry Porridge.
In a food processor place the following ingredients:
1 Green Apple
5 Large Strawberries
1/4 Cup Blueberries
1/4 Cup Raspberries
1/4 Cup Chopped Walnuts
1-2 Scoops Vanilla Whey Protein Powder
1/4 Cup Coconut Milk
1 Tablespoon Chia Seeds
1 Teaspoon Vanilla Extract
Pulse all the ingredients to your desired consistency, I like it a little chunky. This will make approximately 2 servings, I usually store the second serving in the fridge and eat as many as 5 days later. I hope you enjoy it as much as I do!
Thursday, May 2, 2013, 10:47AM by Kevin
Monday, April 22, 2013, 9:31AM by Kevin