Category Archive: Health and Wellness

Less is More

Posted on July 28, 2017 in: Education, Health and Wellness, Training

When it comes to building muscle and weightlifting, there is an all too familiar notion that the heavier the weights you lift are, the more muscle you attain. However, a recent study may have just proven that to not always be the case.

THE STUDY

A recent study conducted by researchers at Ontario’s McMaster University studied the effects and differences between two groups of young men randomly divided into two separate groups. Group number 1 used weights 75-90% of their one rep max (8-12 reps) over a timespan of 12 weeks. Group number 2, however, used weights 30-50% of their rep max (20-25 reps). Throughout the 12-week time period, researchers measured the 49 participants muscle strength and size, along with the hormone levels of each of each of the young men.

THE RESULTS

After examining the young men’s muscles and hormone levels, the results were nearly identical! The men who used 75-90% of their rep max did not have any significant difference when compared to the men who did not use their max. Both the muscle strength and size of the participants seemed to mirror one another, supporting the idea that completing fewer reps with heavier weights does not necessarily make you stronger as compared to if you were to complete more reps with lighter weights.

When it comes to lifting heavier weights, the case can be made that your body exerts more energy to complete fewer reps (as little as 1-5 at times). However, by completing more reps with fewer weights, your body is trained in the art of muscular endurance. The two different approaches to weight lifting will train your muscles in different ways to ultimately give you the same final result.

MOVING FORWARD

At some point in anyone’s weightlifting or workout career, however, athletes reach the dreaded plateau. Your body adapts to your workout routine and seeks a change in order to continue seeing improvements. However, the idea that more reps with lights weights can warrant the same results as fewer reps with heavier weights could be a perfect solution. If you have reached the point in your workout where you simply cannot incorporate any more weight into your routine, it might be time to change it up! Confuse your muscles with a smaller weight amount and complete more repetitions. This will train your muscles in a new and effective way in order to ensure you are still improving upon and training the strength and size of your muscles.

CK

Works Cited:
https://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps
https://experiencelife.com/article/strength-in-repetition/

 

Feeling Blue

Posted on July 17, 2017 in: Mental Health

For centuries, water has been associated with healing and spiritual properties that we have incorporated into our daily routines and cultural practice. Have you ever found your mood significantly change when you are near a body of water? There is almost a sense of pure serenity and peace when you are looking out over a lake or ocean. Why does this happen? Why does nature, and, more specifically water, sooth us the way it does?

 

According to Wallace J. Nichols, PHD, a research associate at the California Academy of Sciences, “researchers look carefully at studies detailing the calming effect of nature on the human mind, and they find over and over that water helps amplify nature’s soothing, healing qualities.” He also states that when it comes to our bodies, we all naturally have a “blue mind,” which can be described as a meditative state that can be categorized by qualities such as serenity, harmony, and satisfaction that is actually prompted when we are in or around different sources of water. Water can be a source of clarity, entertainment, and exercise in our everyday lives.

 

According to Nichols, the following are six important benefits when it comes to your “blue mind”

  • Water gives our brain a rest
  • Water can induce a meditative state
  • Water can inspire us to be more compassionate and connected
  • A blue mind is a creative mind
  • Exercise by or in water is good for our bodies and brains

 

 

Another important aspect of water that draws us into it is the ability that water has to both change and remain consistent all at the same time. Our brains and bodies get a two for one special by getting the benefit of stability and consistency with the added bonus of a stimulating change all in one! The positive benefits and advantages associated with water can be important for people dealing with the stress and pressures of everyday life. According to Nichols, “water impacts all five senses at the same time with a positive, powerful image and memory,” he says. “The good memories from a day on the water help override bad memories that haunt someone and possibly help crack that shell, letting them rejoin the world.”

 

Experiencing this state of “blue mind” does not require you to go sit at the beach and watch the waves crashing to the shore (as beautiful and peaceful as that may be). Rather, it can be something as simple as taking a bath, going fishing, or drinking water! Whatever your source may be, incorporate more water into your life. Both your physical and mental health will thank you for it.

CK

 

Works Cited:
Gregoire, Carolyn. Huffington Post. “Why Being Near the Ocean Can Make You Calmer and More Creative.” http://www.huffingtonpost.com/2016/02/25/mental-benefits-water_n_5791024.html
 
Wallace, J. Nichols, PHD. Experience Life. “Blue Mind.” https://experiencelife.com/article/blue-mind/

Technology and Sleep: What Poor Sleeping Patterns Do to Our Bodies

Posted on July 11, 2017 in: Mental Health

Pick your poison: Twitter, Instagram, Facebook, Pinterest, YouTube you name it, and the Millennials are on it. Technology and social media combined have overtaken the minds and hands of society. Many of us have heard time and time again that the stimulation that comes from technology can disrupt our sleep patterns. Recently, the University of Pittsburgh conducted a study that emphasizes a very strong correlation between people with sleep problems and social media usage.  In the study, the researchers examined about 1,800 young adults, specifically those in the Millennial generation who have grown up in a tech-dominant society using social media for the majority of their lives. As they observed the results, “they found that the study participants spent an average of an hour a day on one or more of the major social-media platforms and checked their various accounts 30 times a week. Nearly 30 percent of them suffered “high levels” of sleep disturbance” (Cox).

According to Experience Life, the research conducted by Jessica Levenson, PhD, explained 3 ways in which sleep issues were connected with social media usage:

  • Late-night engagement on social-media channels can simply displace sleep time.
  • Interaction with other users on these platforms can trigger emotional, cognitive, or physiological reactions that can make falling asleep more difficult.
  • The light emitted by computer screens can disrupt circadian rhythms and disturb sleep patterns.

While the study does not irrefutably state that social media usage causes sleep problems, it does support the idea that the use of social media can negatively affect the quality of sleep someone is having at night.

A poor night’s sleep can affect aspects of your everyone’s everyday life, not only Millennials. Your quality of life and your overall health and wellness can reap the negative consequences of poor sleep patterns. An article on ABC news reports that “research has shown a clear link between technology use before bed and compromised sleep that affects our health and wellbeing.” So, not only could technology and social media be affecting your sleep patterns, but also functionality throughout your day to day routine as well.

It is important to note that technology and social media usage do not affect everyone in the same way. The light, stimulation, and interaction that comes from using technology can affect people and their sleep patterns in different ways, some more extreme than others. Some forms of technology are also more disruptive than others, such as video games and more interactive outlets.

When it comes to our bodies, sleep is an essential factor in keeping us healthy and well. Not only does a poor night’s sleep make us feel less than 100%, it has also “been linked with an increased risk of developing anxiety, depression, weight gain, reduced immunity, and some studies have found there’s a relationship between sleep deprivation and high blood pressure or heart disease” (Johnson).

Getting enough sleep and giving our minds a rest (especially before bed) are crucial in ensuring we can function as our best selves the following day. End your night right to start your day better!

CK

Works Cited:
Cox, Craig. Experience Life. “Social-Media Use Linked to Sleep Problems in Millenials.” http://www.abc.net.au/news/health/2016-10-21/how-technology-use-messes-with-your-sleep/7950336.
Johnson, Cathy. ABC Health and Wellbeing. “How technology use messes with your sleep and what you can do about it.” http://www.abc.net.au/news/health/2016-10-21/how-technology-use-messes-with-your-sleep/7950336.

 

Putting the Fun Back in Fitness

Posted on July 10, 2017 in: Mental Health

It seems that all too often, our workout can begin to feel more like an obligation than an enjoyable activity. Why have we suddenly lost the fun that comes from physical activity and a healthy lifestyle? Is it possible that working out and training for performance are actually serving as unhealthy activities for our bodies—is the thing that’s supposed to improve our health actually hindering it? If we are so focused on the endgame of the workout and the process it takes to get there, we lose one of the most important aspects of exercise: the experience.

The ability to succeed at any elite level has dramatically increased as the years have progressed. The pressures to look a certain way and perform at a certain level have overtaken the minds of our society as a whole. According to coach Andrew Read, “one of the best ways we’ve found to fix this in our training is to incorporate playful periods into our training.” Any type of natural movement along with playful games and activities are essential and key factors to ensuring we do not get caught up in the wrong aspects of fitness and forget about all of the positive benefits that come with a healthy lifestyle.

What we may not realize is that “our bodies and minds are hungry for play. And when it comes to movement, the conventional mindset in response to this need — thinking we need to grind away on machines that typically lend themselves to repetitive motions — is incomplete and imbalanced,” (Heffernan). Playful activities and fitness routines incorporate all of your senses. While you receive the physical benefit of run around or playing a game outside, you also received the additional incorporation of your sensory systems that works to connect you to the world and environment that surround you. Incorporating play into our workout routines allows us to feel young again while making our exercise fun and efficient.

By definition, exercise is “activity requiring physical effort, carried out especially to sustain or improve health and fitness.” Some examples of exercising that go beyond your basic treadmill and elliptical workouts include:

Going on a hike

Walking

Rock Climbing

Dancing

Yoga

Interactive Video Games such as Wii

Play a childhood game

No matter what your workout of choice may be, make it fun! Get a group together and turn a physical activity into a social one. Be active, be healthy, and, most important, be happy.

CK

 

 

Works Cited:
Heffernan, Andrew. Experience Life. How Fun Fosters Fitness. https://experiencelife.com/article/play-on/
Nerd Fitness. 25 Ways to Exercise Without Realizing It. https://www.nerdfitness.com/blog/25-ways-to-exercise-without-realizing-it/
Read, Andrew. Breaking Muscle. Putting the Fun Back in Fitness- the Importance of Play and Community. https://breakingmuscle.com/fitness/putting-the-fun-back-in-fitness-the-importance-of-play-and-community

 

Is Alcohol Ruining Your Workout?

Posted on June 19, 2017 in: Health and Wellness, Lifestyle, Nutrition

 

Sometimes, a nice, cold drink after a long, hard day is necessary. But, have you ever wondered how that alcohol may affect your body and your physical performance during your workout? According to some studies, alcohol has the ability to interfere with your muscle growth as well as cause your post-workout recovery process to slow down. So, how can you enjoy a stiff drink without ruining your workout and your physical performance?

Let’s hear some facts first…

According to Women’s Health, when you consume alcohol, your body prioritizes metabolizing the alcohol as opposed to other fats and carbs. Levels of cortisol, a stress hormone found in the body, also begin to rise in the presence of alcohol. In turn, this increases fat storage in different parts of your body. Along with a disruption in your muscle growth, recovery and metabolizing processes, alcohol also causes a disruption in your sleep patterns and nutritional intake. Because alcohol is not a nutrient, it cannot be stored as energy into the muscles. Therefore, it is stored into the body as a fat. According to an article posted by Laura Schwecherl on Greatist, “alcohol’s effect on the liver can also cause a shortage of oxygen, which interferes with the production of adenosine triphosphate synthesis (ATP) — a direct energy source for muscles.” Alcohol also goes hand in hand with dehydration. Alcohol dehydrates you and, as a result, slows down your muscle recovery process and can inhibit your workout performance.

While too much alcohol consumption puts you at risk for greater health problems, it is not all together bad. In fact, studies have shown that alcohol (consumed in moderation) can actually provide some health benefits for you as well! According to an article posted by Mayo Clinic, alcohol could possibly offer you benefits including reducing risk of heart disease, ischemic stroke, and diabetes. However, they also state that “the evidence about the health benefits of alcohol isn’t certain, and alcohol may not benefit everyone who drinks.”

So, while alcohol has been proven to hinder athletic performance and cause some unideal conditions for the body, it is not something you need to totally steer clear from. In moderation, alcohol can be okay for both men and women. While we do not recommend throwing a few back before your big race day, a post-race celebratory beer is something athletes (21+ of course) can enjoy without negatively affecting your body!

 

 

Works Cited:
N/A. Mayo Clinic. “Alcohol: If you drink, keep it moderate.” http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551
Schwecherl, Laura. Greatist. “Why Alcohol and Exercise Don’t Mix.” https://greatist.com/fitness/why-alcohol-and-exercise-dont-mix
Yeager, Selene. Women’s Health Magazine. “Drinking and Exercise: How Alcohol Affects Your Body.” http://www.womenshealthmag.com/health/drinking-and-exercise

 

 

 

Musical Motivation

Posted on June 14, 2017 in: Inspiration, Lifestyle, Mental Health

Have you ever noticed that when “your” song comes on when you’re working out, you feel a rush of adrenaline and a newfound sense of endurance?
Where does this come from? Why is music such a motivating factor when it comes to our workout performance?

The study of music and its relationship to working out was not studied in depth until the mid- 1990s due to the technological advances that made it possible for more and more people to listen to music on the run. Now, scientists have been studying the impact that music has on improving athletic performance.

One of the more widely accepted views on why music makes working out easier is that it serves as a mental distraction. The music we listen to serves as a distraction from the fatigue our body is facing and the exhaustion that comes after about 10 minutes of cardio and weightlifting. According to the Guardian Report, the distraction that comes from music can boost athletic performance by 15%.

Not only does the music you listen to distract you during your workout, but it can also help control and pace your run too! The songs you listen to while you run, bike, walk, or lift weights can help stimulate the motor section of your brain in order to help set the pace for your workout! According to the Huffington Post, “clueing into these time signals helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session.”

So, next time you hit the tredmill or bike, make sure your playlist is one that is going to keep you motivated and “in the zone” throughout the duration of your workout!

 

Works cited:
Hughes, Virginia. “Why Does Music Help Us Exercise?” National Geographic. http://phenomena.nationalgeographic.com/2013/10/15/why-does-music-help-us-exercise/.
Staff, Experience Life. “Music=Motivation.” Experience Life.  https://experiencelife.com/article/music-motivation/.
 “7 Reasons You Should Listen to Music When You Workout.” Huffington Post.
http://www.huffingtonpost.com/2013/11/01/why-exercise-workout-music-playlist_n_4173931.html.

 

 

Get Your Head in the Game

Posted on June 5, 2017 in: Mental Health, Nutrition

When it comes to your health, two factors usually come to mind: your physical activity and your diet. However, there is a very important and essential factor when it comes to your overall health and well-being that it is too often overlooked: your mental health. Nourishing your brain is important in order for your body to function and operate correctly. Positivity and relaxation are both key components when it comes to improving upon your mental health, but there are some other tips and suggestions we have for you in order to ensure your body can become and stay mentally fit!

AVOID HIGH SUGARS

Our body creates and supplies glucose, which is essential for our brain’s functioning throughout the day. However, the simple sugars which are located in junk food cause peaks and drops in this circulation, and therefore upset the balance of our brain. According to the World Health Organization, it is recommended that only 5% of our caloric intake come from sugars. Today, however, people are consuming close to 5 times that much! Studies have shown that high sugar consumption can lead to low levels of insulin. As a result of this, cognitive functions such as memory and learning skills can be at risk

GET MORE PROTEIN

The amino acids found in the protein we consume are key components for a healthy brain. They provide essential materials that are needed to create the neurotransmitters that our brains depend on. Experts have stated that 20-25% of our daily diet should come from some type of high-quality protein. According to Psychology Today, “The hormones and enzymes that cause chemical changes and control all body processes are made of proteins.” Therefore, the basis for our brain’s daily function stems in part from the proteins we consume.

 REGULATE YOUR STRESS WITH VITAMINS

Everyone knows how stressful stress can be on your body. Stress hormones, however, can be regulated by vitamins such as Vitamin B, B3, and C. These vitamins can protect your body and its neurotransmitters from stress hormones that can have a negative effect on your body and your overall health.

READ A BOOK

We know that when it comes to your body, it is important to exercise and stay physically active. When it comes to your brain, however, we sometimes tend to forget that we need to do the same thing. Reading is the exercise of the mind! It can help to stimulate your brain and reduce your levels of stress. Reading has also been linked to improvements in memory as well.

REMEMBER TO SMILE

Research shows that a regular gratitude practice has the capacity to create new neural pathways that support a more positive outlook. Being around positive and uplifting people has also been shown to increase your happiness and overall sense of feeling. This is important to remember for you personally because, after all, you don’t want to bring down the people around you!

CK

Works Cited:
https://www.psychologytoday.com/articles/200301/brain-power-why-proteins-are-smart
http://www.huffingtonpost.com/2015/04/06/sugar-brain-mental-health_n_6904778.html

 

All the Awesome To-Dos in the New Year

Posted on December 29, 2016 in: Chicago Half Marathon, Goal Setting, Health and Wellness, Inspiration, New Year's Resolution

Reprinted with permission from Experience Life

· Dec 29, 2016

Do you set too-big goals and resolutions? What I’ve learned from life coaches on how to get real.

My New Year’s–resolution lists looked the same for years: Lose weight! Save more money! Take a trip! Spend more time with friends and family! Read more books!

They were broad, overarching ideas that seemed like the right things to aim for — the goals we all tend to set our sights on.

It wasn’t until I met with a life coach that I started to understand why these goals remained on my wish list each year, with little progress made toward completion.

STEP 1

First, I had to ask myself: Why were these goals important to me? Were these my goals, or other people’s consensus on the goals we should set for our resolutions? So I took stock of each one.

  • Lose weight: I’d like to feel good in my body and move freely without pain. I’d like to be strong so I can accomplish other fitness feats.
  • Save more money: Because why not? Someday my car is sure to need replacement, or we could use the money for an excursion, and it’s always nice to have a security blanket.
  • Take a trip: I love to travel, and there are so many places I’d like to visit. But the biggest barrier always ends up being: How to afford it?
  • Spend more time with friends and family: Is it really about more time or making that time we have feel like more quality time? I bet we’d all wish for more time for visits, but we all have demanding schedules, so really, it’s about setting plans that allow for deeper connections.
  • Read more books: Always worthwhile, but I do read a lot. Maybe I can skip this one?

STEP 2

Next, my life coach and other experts would say I need to make these goals more specific and doable. What actual steps will I take to accomplish them — each day, each week, and each month? What are my mini milestones to celebrate along the way?

  • Lose weight: Specifically, I’d like to lose 30 pounds in six months. It can be a very doable goal when I will: plan meals and pack healthy food for the week on Sundays; lift weights two to three times a week and walk three to four; set a timer to get up from my desk every hour; drink eight 8-oz. glasses of water each day; go to bed by 10 p.m. each night. Reevaluate my plan each month based on my progress, and decide on additional resources I may need to acquire, such as a workout buddy, personal trainer, nutritionist, etc.
  • Save more money: I will set an auto-deduction from my checking to my savings account for $50 per month, and will reassess in six months to see if I can increase the amount.
  • Take a trip: The savings will help with this, but instead of setting my sights on Fuji, how about a shorter, smaller, and cheaper trip to San Diego?
  • Spend more quality time with friends and family: Call up my loved ones and set up a fun adventure where we can make some great memories.
  • Read more books. Nix this goal and stay focused on the others.

STEP 3

This tip I found the most helpful for the big one we all talk about: lose weight.

When we think of this goal, one life coach told me, it’s all about deprivation. It’s about what we’ll force our bodies to do and what we’ll restrict instead of what we’ll gain and how our bodies will improve.

Instead of “losing weight,” she told me, say, “I want to get stronger.” By recasting this goal as one that will build on where you’re starting from versus what you’ll strip away, it makes it more desirable for your brain. It’s one of power — “I’m just going to get better in this body!”

Now, I will admit that it was hard for me to embrace: As a woman, I feel like society has long encouraged us to get smaller, slighter, more delicate. More recently, as we have been emboldened to love our curves and muscles, and to stand in a place of power, it’s become easier for me to go for that goal. And a surprising fact I learned from weightlifting, which you can read more about in “Lift to Lose Weight”: Building muscles helps you lose weight. Double win!

This excellent — and FREE! — six-month workout plan for our “Strong, Fast, and Fit” program offers a simple format for success with support.

STEP 4

Set mini goals and celebrations along the way, and for crying out loud, cut yourself some slack!

This bit of advice was the nicest any coach ever told me, the ever-crazed perfectionist. We’re all trying our best, and we should get an A for effort. As we move forward toward reaching our goals, they may evolve, or we may decide they weren’t crucial to our values after all. Once we get there, we may find our vision is different than we imagined, whether good or bad in our eyes.

Know that it’s your vision and your dream, and you can dictate what that looks like at any point, whether you’re setting New Year’s resolutions or revising a 10-year plan.

During my interview with author Danielle LaPorte, she shared this refreshing take on balance: It doesn’t exist. (Hear more from her in the video below.)

Really, I realized that this concept of “balance” was some magical ideal that we all shared, like the typical New Year’s resolutions. There’s been a mutual agreement that “balance” is desirable and amazing, and we think we know what it looks like, but really, it varies for everyone. It can’t be defined because it’s your own interpretation.

So as you consider your New Year’s resolutions, think about your own values that guide your vision.

Happy dreaming!

5-Ingredient Smoothie

Posted on May 20, 2016 in: Health and Wellness, Nutrition, Series News

by Brooke Schohl, MS, RD, CSSD, METS II

A smoothie is a quick way to get some calories in when short on time! I encourage my clients to consume a maximum of one protein shake per day and focus the rest of the day on getting protein from food sources. And by no means is a daily protein shake a requirement for endurance athletes.

When building a smoothie, be sure to have all macronutrients represented – a carbohydrate, a fat and a protein. This will help to keep blood sugar stable as well as energy levels. Here is one of my favorites:

  • 1 scoop whey or vegetarian protein powder (protein)
  • 1 banana (carbohydrate)
  • ½ avocado (fat)
  • 2 T chia seeds (fat)
  • 1-cup fresh spinach

Brooke Schohl, MS, RD, CSSD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including three IRONMAN races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. For more information on services and offerings, visit her website at www.fueltothefinish.com.

7 Ways to Eat More Mindfully

Posted on May 6, 2016 in: Chicago Spring Half Marathon, Health and Wellness, Lifestyle, Nutrition, Series News

by Heidi Wachter

Strategies for learning how to eat with awareness.

Each of us makes more than 200 daily decisions about eating — most of them unconsciously, according to behavior scientist Brian Wansink, PhD, director of the Cornell Food and Brand Lab and author of Mindless Eating and Slim By Design. Clueing in to these decisions can help make them work for you rather than against you. Increase your mindfulness factor with these strategies:

Snack wisely before shopping. Grab an apple or some veggies before grocery shopping. Wansink found that healthy noshing primes you to buy healthy: Study participants bought 25 percent more fruits and vegetables than those who didn’t eat such a snack beforehand.

Don’t supersize it. Keep smaller dishes — like appetizer plates and juice glasses — front and center in your cupboard. Researchers discovered that diners at a Chinese buffet piled 52 percent more food onto large plates and ate 45 percent more than those who used smaller ones.

Make healthy food visible. Wansink’s research found that people who wrapped healthy leftovers in plastic wrap were more likely to see them and eat them than those who used foil. On the flip side, people ate 2.2 more pieces of candy a day out of a clear bowl than an opaque one.

Keep a clean kitchen. In a Cornell study, people ate 44 percent more snacks in a cluttered kitchen than they did in a clean one. “If your environment is out of control, you may feel that you don’t need to be in control of your eating either,” says Wansink.

Put food away. Researchers discovered that women who kept a box of cereal on the counter weighed 20 pounds more, on average, than those who put it in the cupboard. Keeping food out of immediate sight and reach helps reduce temptation triggers.

Plate it up. Even if you just want a snack, put it on a plate: Plating food increases your awareness of portion size. “Dishing out a ration makes you see exactly how much you are eating,” Wansink explains.

Minimize distraction. People who dine while watching TV, reading, or working have a harder time keeping track of what they consume — and routinely eat more.

Distracted eating is a problem for two reasons: “First, you don’t pay attention to whether you’ve had 14 or 40 potato chips,” Wansink says. “Secondly, you often won’t stop eating until the end of the show, regardless of whether you’re full or not.”

Such eating patterns become mutually reinforcing, meaning it becomes hard to watch TV without eating, he explains.

Heidi Wachter is the staff writer at Experience Life. This article originally appeared in Experience Life, the no gimmicks no-hype health and fitness magazine. Learn more at ExperienceLife.com. 

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