2Inspire Health & Fitness Magazine #30 - March 2022

How New Hiker Brandon Weis Conquered The U.S. Triple Crown Long-Distance Trails in One Year What’s the Deal With Carbs and Your Weight?

Make the Switch to Healthy Fats Why Add a Stretch to Your Workout?

How to Eat Healthy But Not “Diet”

Must-Know Tips for How to Eat to Lose Weight – without Starving OR Sacrificing Your Favorite Foods Help for People Who Have Trouble Fitting Exercise into Their Busy Day How to Avoid Weight Gain as a Daily Computer User

2Inspirenutrition.com March 2022 FREE

INSIDE THIS MONTH’S ISSUE How New Hiker Brandon Weis Conquered The U.S. Triple Crown Long-Distance Trails in One Year - pg. 3 What’s the Deal With Carbs and Your Weight? - pg. 10 Must-Know Tips for How to Eat to Lose Weight – without Starving OR Sacrificing Your Favorite Foods - pg. 12 Make the Switch to Healthy Fats - pg. 14 Help for People Who Have Trouble Fitting Exercise into Their Busy Day - pg. 17 How to Eat Healthy But Not “Diet” - pg. 20 Why Add a Stretch to Your Workout?

- pg. 23 How to Avoid Weight Gain as a Daily Computer User- pg. 26

Ready to kick your weight-loss in to high gear, just in time for spring? In this month’s issue we dive deep into the relationship that exercise has with our eating habits, and how you can combat weight gain while still enjoying your favorite things.

In the health world, there are so many misconceptions about how you can lose weight and essentially keep it off. One of the most common “solutions” that we hear of is the idea of dieting, but what if we told you there is so much more to it than that?

There are simple meaures that can be implemented into a daily routine to help one lose weight without depriving themselves of what they really enjoy. From understanding the healthy relationship that can be obtained between carbs and your weight, to learning how to eat without sacrificing what you love, to finding that perfect balance between work, life, and exercise, to even understanding how to combat weight gain from a computer job, this issue is sure to educate and hopefully help you obtain a healthy relationship between your eating habits & your weight goals.

This month, I was also very honored to speak with Ohio backpacker Brandon Weis. An Ohio State University (OSU) graduate double majoring in Finance and History, Brandon, who has only been backpacking since 2018 and is one of only 11 people to hike three U.S. Triple Crown long-distance trails in a single year.

To your health, Dennis M. Postema P.S. Make sure you let your friends and family know they can get a free subscription to 2Inspire simply by visiting our website.

2

The content in 2Inspire Magazine is made available on the terms and conditions that the publisher, editors, contributors and relatied parties; shall have no responsibility for any action or omission by any other contributor, consultant, editor or related party; disclaim any and all liability and responsibility to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident or any other cause; are not responsible in any way for the actions or results taken by any person, organization or any party on basis of reading information, or contributions in this publication, website or related product.

How New Hiker Brandon Weis Conquered The U.S. Triple Crown Long-Distance Trails in One Year

This month, we spoke with Ohio backpacker Brandon Weis. An Ohio State University (OSU) graduate double majoring in finance and history, Brandon, who has only been backpacking since 2018 and is one of only 11 people to hike three U.S. Triple Crown long-distance trails in a single year.

3

Program. This secondyear transformational experience program (STEP) gives you a faculty mentor and a chance to win funding for an outside-the classroom, transformational signature project. Through this experience, I heard about the OSU’s month-long High Sierra Backpacking Expedition and decided to spend my STEP funding on Dennis Postema: What made you decide to start this trip. backpacking?

It was the hardest trip Brandon Weis: Before 2018, offered by OSU, and I never really backpacked, despite it being my first camped or anything like ever trip, I fell in love that. While in college, I with it out there, in the joined Ohio State’s STEP remotest area of the Lower

48. When that trip was over, I began exploring longer-distance, “thruhiking” trips. This would involve trails like the Appalachian Trail (AT) or Pacific Crest Trail (PCT).

Dennis: How did you go from being a beginner to hiking all three major U.S. trails in a single year?

Brandon: Initially, I decided to do one long trail each summer, spending about five to six months on each. I was going to start with PCT in 2020 but had to cancel it because

of the pandemic. Then, like everyone else in quarantine, I had way too much time to think, and I had the idea to do two of them in one year and the third one the year after. About an hour later, I thought, “Well, if I’m already doing two of them, I might as well throw the third one in there.” I did some research and found that only ten people had done all three trails in a single year. It became an obsession after that.

Dennis: How did you train for the trip?

I cut back lifting to about four to five days a week and started running six or seven days a week. Within a month or two, I was running 40 miles a week.

After a couple months, 60 miles a week. Then I set monthly goals, like doing back-to-back 20-mile days, then back-to-back 25-mile days, then a 40-mile day, and then four 20-mile days in a row to make sure I was staying on track for my training.

The fun part about Ohio is you really can’t train for elevation gain at all, so I literally ran only on flat roads, which really doesn’t transfer well to the mountains. If you live somewhere with hills, that would definitely be more But I also know that of a benefit. I focused a lot I was only successful because I got myself ready more on leg workouts, did ab workouts seven days a beforehand. week and would barefoot run or walk a few miles There’s nothing you could every week to toughen up do to prepare yourself to the bottoms of my feet. walk thirty miles a day for a year. Just that repetition, there’s nothing you could Another beneficial thing possibly do. But I did want I did was ankle exercises to be as prepared as I anytime I was watching TV possibly could be. Before or sitting around. I would I set out to do this, I was do ankle exercises six or Brandon: I have two opposite mindsets about training. The first is that this is such a ridiculous endeavor, training doesn’t matter.

4

basically a meathead, lifting all the time. I didn’t really do much cardio.

seven times a day to build up my ankle strength. This turned out to be a major help because I couldn’t even tell you how many times I rolled my ankle during the hikes, but it didn’t hurt because my ankles are so strong.

Dennis: Let’s talk about the actual hike. Did you find the experience more physically or mentally taxing?

Brandon: That’s a tough question. I think most people would say it’s 90% mental, but I’m not sure if I’d go that high because the physical aspect cannot be overlooked. It was crazy what I put my body through.

I’d say it’s probably 50-50, but at the same time, they were so intertwined, it was almost as if they were one and the same. Because if my body was hurting, that’s all I would think about all day. It was also a constant battle of trying to do as much as possible while trying to sustain myself to be able to finish the whole year. One day I’d think, “I have athlete’s foot right now, and every single step I’m taking feels like I’m stepping on shards

of glass. I could do 20 miles today, but then how much would that mess me up for the next week?

If I take a rest today, that’ll help me recover a little bit, but I know I should be covering miles.”

5

and I didn’t like the look of it. I got my rain gear out and hiked until 8:30 or 9 p.m. It still hadn’t rained, and I got ready to cowboy camp under the stars. I laid all my stuff on the ground and as soon as my head hit the pillow, I felt a raindrop on my forehead. So I packed up all my stuff and got hiking again so at least everything was in my backpack, which has a rain cover and wouldn’t get soaked.

get up and move again. It’s the desert, it’s not going to rain that long.” It rained for the next six hours, and I felt every single raindrop hit my body, and it was so cold. I’m honestly surprised I didn’t get hypothermia, because it was only about 36 degrees and super windy and I was soaking wet.

Dennis: Did you even feel any recovery the next day?

Brandon: No. I had to wait to get moving until 9 a.m.

Dennis: What was your The sun came out, and it worst day during the warmed up so I felt a bit hike? better, but I was groggy.

Meanwhile, I’d already I walked seven miles to been in bed, so when I the nearest road and then, Brandon: There were got up, I forgot to put on fortunately, the guy who’d definitely a few contenders, but the worst pants, which left me hiking dropped me off to start in my underwear for the that trail lived on that road. one was my second next hour and a half in the He’d told me to stop by night in New Mexico, right after coming off the pouring rain and 40-mile- if I needed any help, so I went to his house and got Appalachian Trail in winter. per-hour wind, so I was freezing cold. I yelled and everything dried out.

I was so happy to head pleaded with the sky and south and get to some with God to please make warmer weather and go Dennis: Walk me the rain and wind stop. through the dry desert. through what it takes Amazon was late sending After 90 minutes of that, finally it did stop, and I set mentally on those days. out my tent poles, so I What allowed you to up camp again in a wash had to start out that trail dig deep, and what did where both sides were without them. I’d looked you rely on in those covered so I could get at the weather, and it some protection from the moments? showed a 0% chance wind. Within five minutes, of rain every day. The it started raining. I was like, Brandon: When somebody second night on the trail, is completely focused on at around 6:30 p.m, I saw a “Nope, I’m not doing this one thing and that’s all bunch of clouds rolling in, again. I’m so tired I can’t

they think about, it’s crazy how much we’re capable of. This whole year, my only thought was to finish these three trails in one year. That thought never wavered. The thought of quitting never crossed my mind even though there were many awful days.

6

The first day of the trip was probably my scariest or most insecure, because all I could think about was that I had 8,000 miles to go this year. But then after that first day, I broke it down into two- or threeday stretches: Just get to this next point. Just get to this next town. Get to this next food resupply. As long as I kept it in those short increments and stayed focused on my goal for the year, I never really had to think about drawing deep. My drive was always there. I never thought about slowing down, stopping, or taking rest days.

Dennis: Tell me what your best day was like.

bear, one mountain lion, one wolf, about eight or 10 moose, and tons of marmots, elk, antelope, Brandon: Looking back now, some of my favorite and many cool animals. I memories are from terribly even found a couple new ones that I didn’t know bad days. They’re fun to existed, like a coatimundi, look back on. Probably which is like a desert my favorite one was in raccoon. Cool animals that Montana, the Scapegoat I didn’t even know existed Wilderness. The days before. before this, I was pretty unhappy, walking in burnt valleys. There’s overgrowth Dennis: Were you ever everywhere. It was hard afraid for your life? to follow the trail because there was so much Brandon: I feared for my undergrowth recovering life twice, and both times from the burnt forest. were me being stupid.

First was in New Mexico. I So I was really upset for a few days, and then finally was supposed to climb up this mesa—which is like a got to this area that was short, flat mountain—and a ridge walk for 30 or 40 I didn’t realize until after miles straight. And on I’d walked along it for a both sides of me, I could half mile that I was still at see 20 or 30 miles away, the bottom when I was which is rare because supposed to be at the the whole time I was in top. I didn’t want to go Montana, the Montanabackward, so I decided to Idaho border was on fire, climb the side of it. so the skies were hazy all the time. This day was actually clear, and it’s hard I climb up about 200 feet to put into words why in the air, and I’m at the it was great, but I found very top, and I grab this myself smiling all day, out big rock to pull myself of nowhere, because I was up this last little stretch. so happy.

As I’m pulling myself up, the rock separates from Dennis: Did you have the dirt and starts to fall. any animal encounters? I lean backward, and my momentum was carrying Brandon: I saw about ten me backward, and I black bears, one grizzly thought, “Oh, this is not

good. This is not good.”

I managed to regain my balance, but then all I could think was, will the rock fall right on my foot?

But I can’t move my foot because I’m so unstable, if I did, I probably would’ve fallen backward. I closed my eyes, gritted my teeth and heard another big rock fall no more than two inches to the right of my foot. I let out a huge sigh of relief and took about 10 minutes to move up that last four feet.

7

The second incident was the most scared I’ve been in my entire life. In Wyoming, in the Wind River Range, I took an alternate route off the Continental Divide Trail to go to a high mountain pass and get some beautiful views over alpine lakes. I made my way to the top and then I read some comments from other hikers that said to save a mile or two by cutting across the glacier. In front of me, I saw this flat basin and then a big glacier off to my right. I thought they can’t be talking about the basin, that would be way too common sense— everybody would do that.

They must mean to follow up this ridge and get on

top of the glacier to see where to go.

So I start riding the ridge up after the mountain pass, and then I get to this point where there’s two 70-degree avalanche chutes, and then a big view-obstructing rock on the other side. I thought, once I get to that rock, I’ll be able to tell where I’m supposed to go. So I get on all fours, like a cat, and try to navigate across these two avalanche chutes, which are just super loose dirt. Every time I move a hand or foot, the dirt slides down like four feet, and I’m sweating bullets, wondering if I’m going to fall off the side of this mountain.

I make it across after maybe 15 minutes and get on top of this big rock, and my heart sinks to the bottom of my stomach. I realize this is not the right way to go. There are two more 70-degree avalanche chutes, and then a vertical wall of ice.

It’s too late to turn back, so I decide to get across these avalanche chutes and then figure out what to do. I traverse the chutes with my 40-pound backpack, terrified as dirt

In one year, Brandon hiked the three U.S. Triple Crown longdistance trails: Appalachian Trail (AT), the Pacific Crest Trail (PCT), and the Continental Divide Trail (CDT).

PCT: 2,650 miles AT: 2,193 miles CDT: 3,100 miles

of protein, it’s easy calories and it does have a little protein. My main source of protein was tuna packets. I had about two or three of I pretty much gave up at those a day, even though that point. I sat down on I hate tuna, it’s disgusting. my butt in the dirt and That and the chicken started sliding down the packets are the only thing steep mountain, sliding you can bring out there to progressively faster over easily get protein. A lot of the 400-foot decline.

Clif Bars and other bars—I I MacGyver my way down, The result was a massive don’t want to see another rockslide as I was sliding hanging off the rock, down the mountain. Huge one for the rest of my life, dangling with a 600-foot I’m sick and tired of them. drop straight below, and I rocks flying by my head, realize my feet aren’t going all around me, hitting me I didn’t bring a stove, because I had so many in the back. I tried to put to reach the pile of rocks. miles to cover each day, my hands down to slow After yelling at myself me, but all it did was make so I did this thing called for a bit and wondering cold soaking, which is not my hands bleed and cut how I got to this point the best, but it’s edible. up my butt and tear my in my life, I pulled myself shorts. I was bleeding a lot, You take a whole jar, throw back on top of the rock, but finally, I got lucky and in ramen noodles or rice, using all the upper body strength I had left. Back up stopped sliding down the add a bit of water, and let it soak for a couple hours. there, I realized there’s still mountain. But that was the most scared I’ve been It softens it up enough to nowhere to go, so I laid where it’s edible. It’s not down on my stomach and in my entire life. good, but it’s edible, and started to slide down the it’s something different. mountain.

Dennis: What kind of diet were you on At first, I was going slow, throughout this trip?

Dennis: What’s your and I wasn’t too worried. calorie intake like Then I started to really pick Brandon: It’s definitely not compared to how many up speed, and I wasn’t the healthiest. Basically, calories you’re burning having any luck grabbing you want to eat food that out there? any rocks on the side. It won’t go bad and is high was getting to the point in calories. Honestly, my where I was really worried biggest base was probably Brandon: I planned on about how fast I was candy and cookies. I went eating 6,000 calories every day, but that ended up going. I lunged out one through a pack of Oreos last time and grabbed a every day or two, and then being too hard to do. My rock sticking out of the I had about 2,000 calories hunger built up the first three months, but after side of the mountain and of peanut butter every then pulled myself up on day. Even though peanut that, it plateaued, and I that. I pulled myself up butter’s not a great source wasn’t ever really hungry, continues to slide, and I reach a big rock sticking out of the side of the mountain, followed by a four-foot gap of vertical loose dirt that would be impossible to stand on, and a little pile of rocks lining the vertical wall of ice.

8

and sat, then thought, “Okay, I’m here. But there’s still nowhere to go now.”

but I knew I needed to eat all the time. I probably averaged 5,000 calories a day. I was definitely burning more than that, because at my worst, I was down 43 pounds on the year. After that, I got really scared and started carrying less food out and binge-eating more while I was in towns, then I got back up to 185, where I hovered around most of the year.

9

few days.” That was my first thought. It wasn’t even joy, which was weird.

When I actually finished everything on the Appalachian Trail in Vermont, it was a perfect ending. It still wasn’t that euphoric feeling I expected, but I was satisfied. At the same time, my mind was running again, because by that point, I had decided to go for 10,000 miles hiked Dennis: How did you feel in the year, which didn’t end up happening, but when you finished? my mind was already racing to, “I need to get to Brandon: Because of the Arizona in a couple days, weather, I had to start I need to start this next and stop at different trail, I need to get the next points on different trails, thing going, I need to stay so there ended up being on track.” many different finish points throughout the So all the time, my mind year. I don’t know if that was just running on diminished them, but they what was the next step? all felt weird—they didn’t What was the next thing feel like I thought they I needed to think about, would. My first finish was focus on? There wasn’t at the Canadian border up really an absolute victory the Pacific Crest Trail. I got feeling, but even coming there, and I was happy to home now, it still doesn’t be there, because I’d been feel real. It still seems crazy thinking about that day that I did that all last year. for months. But it wasn’t the all-encompassing feeling I thought it would To get in touch with Brandon and be be, because when I got notified when his there, my first thought was, “Okay, now I’ve got to book is published, visit walk thirty miles backward him on Instagram @naturalhorsepower. and get on the CDT in a

Brandon discusses each trail: The Appalachian Trail is so well maintained and taken care of, it’d be about impossible to get lost, unless everything is covered in snow.

The Pacific Crest Trail is also very well maintained. It has a few remote areas where it’s hard to see the trail markers, but it’s still not bad for the most part.

The Continental Divide Trail is another beast. That thing is still super rugged, it’s not really well taken care of because it doesn’t have the infrastructure around it yet.

It’s hard to tell where you’re going a lot of the time.

What’s the Deal With Carbs and Your Weight?

10

There’s a lot of confusion surrounding carbs these days. If you want to be healthy and look good, can you eat them at all?

Why did people used to eat carbs, but now so many are opting to go low-carb or even almost eliminate carbs from their diet?

The topic of carbs confuses people because so many different types of foods fall under the category of carbohydrates.

It helps to break down carbs into categories – complex and simple carbs.

Complex carbs contain plant fiber and take longer to digest.

The fiber actually helps us process these foods in a good and healthy way so they can be used for energy. Examples of healthy foods that contain complex carbohydrates include vegetables and fruits such as whole corn, whole wheat, whole oats, sweet potatoes and orange squash.

Simple carbs absorb 11

straight to the bloodstream rather than being slowed by the process of digestion.

White sugar, corn starch, and processed white flour that’s present in white bread and enriched pasta fall under the category of simple carbs.

Keep in mind that any time sugar, even simple carbs, is paired with fiber, digestion of the

carbs because ice cream generally contains table sugar unless otherwise indicated. Ice cream also contains milk sugar, or lactose. Top your ice cream treat with a few pecans, walnuts or almonds, and you’ll be doing your liver and pancreas a bit of a favor in slowing down the processing of the sugar.

If you’re looking to lose weight, think of carbohydrates as a fuel source that you must burn off, otherwise the energy from the carbs will accumulate in your body and add fat to your frame.

Yes, foods like corn and carrots, as well carbohydrates is slowed as fruit, count as carbs in down considerably. You that they deliver sugarmight compare it to based energy to the body. drinking alcohol. You’ve But eating these foods in probably been told that it’s limited amounts, getting better if you enjoy a few needed exercise, and alcoholic beverages when combining strategically paired with food. The same with other foods for goes for simple carbs. balanced nutrition, means that you can enjoy some carbs as part of a healthy An example would be an ice cream sundae. If you’re diet, and still lose weight. having ice cream, yes, you’ll be ingesting simple

Must-Know Tips for How to Eat to Lose Weight – without Starving OR Sacrificing Your Favorite Foods Wondering what the trick is to losing weight and keeping it off for good?

When it comes to eating healthy and watching your weight, you’ve probably read all the advice and been fed a bunch of hype as well as received your share of misguided advice.

Here are a few suggestions for eating to lose weight without depriving yourself entirely or going to extremes.

12

in a rush to experience weight loss. In fact if you try to lose weight too quickly you will very likely sabotage your own effort.

One smart approach would be to reduce portion sizes until you are down a pant size, then reduce portion sizes again to fit your new, smaller frame and continued goals to lose weight in a healthy, gradual way.

Combine exercise with Reduce portions gradually. smart meal planning.

You don’t need to be It doesn’t have to be

extreme exercise. A half an hour of slow jogging or brisk walking counts as cardio exercise. Do this for at least a half an hour for 5 days per week, and you’re on your way to being a slimmer, fitter version of beautiful you.

Focus on the feelings. We tend to forget that eating too much or eating very rich fattening foods makes most people feel sluggish and lethargic. That chronically tired feeling need not be a part of your

daily existence. Once you replace poor eating habits with smart choices, you will find your energy levels increase and level out as your blood sugar levels out. This means you are doing the right thing.

Meal prepping is essential.

The problem with fast food and take-out meals from restaurants is that there’s usually a lot of sodium and additives present in these types of foods. Chicken and broccoli from the Chinese place sounds healthy enough, but you’d be surprised how much extra sugar and sodium are present in those flavorful sauces that make takeout taste so good. Sodium causes you to retain water.

If the food you are eating also has MSG then that will cause a whole host of health issues including contributing to sugar cravings.

Also, when we order food from a restaurant we tend to search out the biggest value for our dollar. One heaping plate of food meets our expectation for how much we have paid. So first maybe we rationalize that we’ll be able to stretch this supersized portion. But we’re on the go or maybe at 13

work. So there is really nothing to do but eat the entire serving... even though as far as weight loss goes there are likely three portions to be had in what we just ordered. This is a huge cause of weight gain or an inability to lose weight.

by a crash. Think small servings of protein such as a handful of nuts, hummus, hard boiled egg, or spoonful of nut butter paired with a complex carb like celery sticks or whole grain crackers.

Limit your time spent with people who don’t take If weight loss goals seem your health and weight overwhelming, just go loss goals seriously. Not with a single, small goal. in our life will This will help you change everyone be on the same page your habits and will likely when it comes to health, create a positive result. wellness and fitness goals.

From there you can gain you find that family momentum and add more Ifmembers or friends poke goals. So for example, say fun, don’t offer support, or you start small. You’ve tempt you with introduced some healthy constantly choices, foods snacks into your daily diet unhealthy and habits, you may want and have successfully to limit contact with these reduced portions. You’re folks while you set yourself starting to have more up to achieve your weight energy. That’s step one, loss and healthy lifestyle achieved. Now add a goals. goal. Maybe it’s getting in some cardio exercise Choose healthy fats. The 3 days per week. As you misconception has been make your forward leaps, that people on a diet you continue to make should steer clear of fats. changes.

The difference is in the Keep hunger at bay… the type of fat you choose. healthy way. One thing Healthy fats like avocado, fit, healthy people do is nut and seed oils and nut feed their bodies small butters feed our endocrine amounts of nutritious system and help to fuel. This prevents them regulate our hormones. from caving to cravings They also assist with and choosing the wrong digestion of vitamins and types of snacks that bring minerals from green, leafy a sugar high followed and colorful vegetables.

Make the Switch to Healthy Fats

14

What are specific sources of healthy fat and how can you introduce them into your diet? If eating for health is new to you, you may not be used to incorporating healthy fats into your diet. Here are some tricks for doing that:

Enjoy nuts and seeds… but go lightly. It doesn’t take a big portion of nuts and seeds to deliver good fat as fuel for your healthy body. Think about how you can add a few nuts to each meal or snack. Chinese and Thai food incorporate toasted Coconut oil makes a great sesame seeds, peanuts and coconut milk into replacement for butter.

Choose unrefined coconut their recipes to bring oil. You can use it to make healthy balance, texture and flavor. You can add a scrambled eggs, spread handful to your own stirsome on your toast or fries, sprinkle nuts over whole-grain waffle in your salad or yogurt and the morning, or sautee fruit cup, add to granola or veggies in it. Coconut oil hardens in the fridge and nibble on a few nuts with half an apple. turns to liquid sitting on your counter top on a hot summer day. Either way is Get into okay for your cooking and avocado.

From a fresh eating enjoyment. guacamole with a spinkle Add olive oil to your of onions, lime diet. Choose extra virgin and cilantro, to olive oil for your salads. sliced avocado Combine with vinegar over your and herbs to make a salad, to a side dressing for grilled meats of avocado and cooked veggies. Dip a with your small bite of whole-grain burger patty in bread into olive oil with a place of mayo, sprinkle of Himalayan salt you’ve got and cracked pepper. If you lots of healthy cook with olive oil, you can options for this use regular and not extra silky, creamy, virgin. versatile food.

15

Avocado toast is trending right now, why not give it a try in place of butter?

Figure out what motivates you to exercise and keep up with it. That’s different for everyone.

For some, putting on workout clothing and heading to the social gym environment where they can take different classes and be inspired by other gym-goers is key. For others, the commitment of the gym is exactly what derails them. It depends on your lifestyle and the type of person you are.

DOWNLOAD TODAY 16

on

Amazon

Help for People Who Have Trouble Fitting Exercise into Their Busy Day

17

Are you frustrated because your fitness and exercise goals always seem to get pushed to the back burner? For some people such as those who juggle work and parenting, or people who lead very full lives, or those who have unpredictable schedules, it can seem like something else is always coming up that takes you away from your fitness goals.

daycare, and then your plan is to run to the grocery store? It’s easy enough to fit in 20 or 30 minutes of jogging in the park if you plan smart and don your workout clothing before you go.

opportunity to get outside and move.

Don’t forget that house cleaning burns calories and gives you a workout bang for your buck.

Lugging a vacuum up and down the steps and Keep up with laundry. Ever passing it over the rug, feel frustrated that you’re scrubbing the bathroom ready to exercise but you and the floors, cleaning can’t find suitable workout the baseboards and clothing? At the end of wiping down the kitchen each day, assess your cabinets all involve What are some good clean clothes situation and bending, stretching and ways to slip exercise in make sure you have a few use of your muscles. This while juggling the various workout basics handy so counts as a workout, so aspects of your busy life? you can grab and go in a don’t knock it! Next time hurry. you’re feeling lazy, take a Get serious about workout look around at what may attire. Stock up on a Tired? Choose exercise. be need to be cleaned few key pieces. If you’re Sometimes when we around the house, and get comfortable with snug feel lethargic it doesn’t a quick workout in while fitting workout wear, this always mean we should tidying up. will help you focus on take a nap. Lethargy can body shaping and keeping be caused by eating too Do it for your kids. Most correct form while you’re much, or the body having moms and dads know that exercising at the gym or to work harder to digest it’s important to get kids in your home gym. If tee the food we did eat. One moving their bodies each shirts with coverage and way to head off fatigue is and every day. But what workout pants is more to get moving. You don’t are we doing while our your speed, have a few have to run five miles. A kids run around? Fiddling options like this available simple, brisk walk or some with our phones? Sitting, so you can slip on your yoga can get you through snacking, and generally workout clothing and go that sluggish part of the not moving? If it’s time as needed. day so you can move to get your kids a quick on to productivity and workout in, why not join Think ahead. Let’s say that continue to burn calories the fun? You can take a you’ve got 15 minutes at a healthy rate. walk around the path between dropping off at the park with them, your kids at school or Think of nature as an then use play time on the 18

swings and monkey bars as their reward for getting healthy exercise in. A family bike ride, a hike in the woods, a group walk or jog with the dog… all of these make a great way to get yourself some exercise in while doing the right thing for your kids.

19

never gets done. What it really takes to get over this hurdle is a mindset shift.

Instead of feeling guilty for exercising when you have other things that need your attention, put exercise as just another item that needs to get done everyday.

the store or office building entrance? As much as you might be looking to save yourself the trip on foot, spin it the other way and you’ve gotten your extra steps in without trying.

Still not buying the idea?

One thing that might help change your habit Make an exercise Slip exercise in during your is thinking of yourself as appointment and plan ordinary day. People don’t being able-bodied and to show up for yourself. realize that it really makes up for the challenge. Offer One big challenge when a difference. If you are that up that close parking spot it comes to weight loss is person always looking for to someone who has a that the majority of people the closest parking spot, serious physical limitation procrastinate exercise. Self reframe your mindset and may need it. And care becomes the very around this. What’s the big be grateful that you’re last priority on our list and deal if you have to walk a physically still capable of for many people it just little bit before you get to talking that walk.

How to Eat Healthy But Not “Diet”

20

Let’s face it, the word diet just sounds lame. The idea of having to follow a strict protocol that involves measuring out portions and having to stay away from any quantity of food we love can be a downer for many. In fact, it can be enough to bag the whole idea of every losing weight.

21

process what you’ve eaten. full serving of fruit sugar that comes with eating Steer clear of processed a whole banana, apple, foods, table sugar, fried orange or other fruit. Share foods, additives and a fruit with a friend, or preservatives. Make your slice up half and store the eating plan about healthy, other half in a baggie in fresh, whole foods… the fridge for later. Worried and you’ll get to enjoy about your apple wedges all of your favorites, in turning brown? Toss them moderation, minus the with fresh lemon juice to junky filler (like chips and keep the color bright and cheese food powder) that free of rusting.

Truth is that you can cause us to gain weight change your eating habits and feel bad.

Strictly limit dessert without having to go on a portions. You don’t have Soup can be a meal.

So plan that uses the dreaded to never eat dessert again.

D-word. Below find some many people eat double But the key is to be really when they make soup quick tips for success. strategic about this type a starter which leads to of indulgence. First, save Start with salad. Fresh another course and then it for the very special veggies, in a rainbow of another. Soup, when occasions. And second, if colors, is priority one for made from simmered you’re going for a rich and the “filler food” that you’ll animal bones, is one of sinful treat, go with about need to keep hunger at the most life-giving forms a quarter of the portion bay and nutrition at an all- of sustenance. Add extra you normally would. Be time high. Also, eating lots protein to fuel the muscles slow and mindful in your of colorful, crunchy, fresh and brain. Toss in some enjoyment of the rich and veggies will deliver both tasty, healthy veggies and delicious treat. water and fiber to your a small portion of complex diet along with needed carbs, such as brown rice How to Stop Overeating vitamins and minerals. or sweet potato. Include Interested in conquering aromatics like garlic and Protein portions should onion for a boost of flavor- the hunger monster so be as big as your fist. Your packed, immune boosting you can finally see weight heart is as big as your fist, power. You’ve got yourself loss results? The thing with which means that if you’re a hearty, healthy soup that overeating is we generally eating protein to feed the eats like a meal because it don’t even know we’re doing it. You’ve got that heart it should be about is a meal! stack of ribs with all the the size of your heart. Any sides and fixins in front more than that, and you’re Split your fruit portions in half. Most of us grown of you… isn’t this how causing stress to your everyone eats? Actually organs as they attempt to adults don’t need the

most Americans over-eat.

We’ve been trained to expect bigger portions, and when go out to a restaurant or fast-food establishment, if the portion looks too small, we feel we’ve been cheated.

22

meat), the more we’re likely to inhale whatever we eat and go searching for seconds.

your main meal such as lunch or dinner, you’ll be less likely to feel ravenous, and can instead enjoy a sensible portion of a The first trick to avoid over- good-for-you-food. eating is to be mindful of our body’s hunger signals Another tip for watching in the first place. Some your hunger signals is to The truth is that you can early warnings are that also become aware of still take away the same feeling of having an empty when you’re full. Too many amount of food when stomach that needs to people take their blood ordering out… but the be filled, growl in the sugar from one extreme key is not to eat it all. stomach, starting to have to the other. First we’re Again, rethinking portion trouble concentrating, starving… then we eat size is key here. How many shift in mood. Later signs too much too quickly, and times have you been at might include heightened now we’re lethargic as our an outdoor barbecue or irritability, even more blood sugar soars into an holiday party and had decrease in focus, and unhealthy zone. to sample every single perhaps we might To avoid over-eating, food item from the buffet even feel a headache or table? It’s customary to dizziness coming on. That’s become mindful of how heap your plate, eat what your blood sugar dipping much food you put on your plate. Slow down you took, then go back for into an unhealthy range. and chew each bite seconds and maybe even The goal is to avoid thoroughly. In addition thirds! falling into that hunger to giving your brain a Here are some hard-wired danger zone in the first chance to process how habits that we can choose place. To do this, you’ll much you’ve already to lose if we want to see want access to healthy eaten and start to feel full, the numbers on the scale snacks. Each week, do you’ll also be giving your go down: your food shopping and digestive system a huge prepping so you’ll have gift. Digestion starts with Pay attention to your energy-boosting snacks saliva in the mouth, and body’s hunger signals. at the ready – like healthy how well we chew our Most of us wait to eat until granola, nuts and seeds, food. The more thoroughly we’re well into “hangry” veggies, eggs, whole grain you process food as it mode. By that time, alarm crackers, hummus, and goes from your mouth to bells are going off and these types of nutritious your stomach, the easier a we’re apt to scarf down food. When hunger strikes, time your body will have just about any food we graze on a small portion processing the nutrition. can find. The more filling of healthy, filling snack.

And yes, that means you’ll the food is (think cheese, This way, when it’s time for feel satiated on less food.

Why Add a Stretch to Your Workout?

23

Are you someone who skips the stretch when running or doing cardio?

Sometimes it’s hard enough to get motivated to do the exercise in the first place. Then you have to stretch, too? Here are a few reasons to say yes to the stretch before moving forward with your jogging, Stairmaster, elliptical or weight training routine.

Stretching is a major way to relieve stress. You’ve probably headed out for a run, feeling stressed as you left, and a sense of relief upon return after pounding the pavement for a good, 15 to 30-minute session. The thing is… you’ll feel even more amazing if you add a stretch to your workout.

Stretching eases tension from the muscles.

Also, if you’re inclined to stick to the types of exercises where you’re standing, walking, and running, certain stretches can help you relieve stress by providing resistance.

Think of the classic runner’s stretch where your hands are planted on the ground and you’re focusing on stretching your calves.

24

Stretching improves circulation. A good stretch will increase blood flow to your muscles which means you’re oxygenating your body out to the edges. This is so important for cardio-vascular health especially as we age.

Better circulation means your body stays primed to detox waste by products from the muscle tissue.

That’s a pretty amazing benefit to enjoying a good stretch.

When you make stretching a part of your regular routine, both pre- and post-exercise and on its own, you continue to work on muscle coordination and improve joint health.

If joint pain or stiffness is a problem for you, speak to a physical trainer who can guide you on proper stretching form and techniques. Healthy joints mean you’ll be less prone to pain and injury as you age.

Stretching keeps you spry and nimble. That means increased range of motion as well as flexibility. You’ll find that as people get into middle age and beyond, they’re likely to complain that simple tasks like bending, lifting, and carrying heavy objects have become more challenging. The good news is that you can do stretches every day to help improve your range of motion, coordination, and strength at any age. You can also build up strength and flexibility that’s been lost due to a sedentary lifestyle or even postinjury.

How to Stretch Using Proper Form and Technique There are many types of stretching exercise to try.

You can explore a variety of runners’ stretches by doing a simple search on the internet for step-bystep guidance along with visuals. Yoga is entirely based on stretching and one of the best forms of stress relief, strengthbuilding and increasing coordination and range of motion. Pilates, too, offers the benefits of stretching.

Here are some tips for how to stretch properly before and after cardio and Stretching brings increased range of motion. weight training exercise:

Pay close attention to form and position. It’s good to watch a view videos or attend an exercise class or two in order to get the proper form needed to stretch correctly. Like any form of exercise, it’s possible to cause injury if you do improper stretching or push yourself too much.

even inhales and exhales.

Try to expel all of the air Avoid bouncing when from your lungs before stretching. Instead you taking another breath. want to apply slow, even Hold each stretch for resistance. Stretching your at least 30 seconds. muscles requires that you Stretching is about place a body part, such as holding positions. Again, a hand or foot, against an you’re using resistance to object to supply needed elongate your muscles resistance so you can push and release both tension into the stretch. When and toxins. The longer you pushing into a stretch, hold each pose and the don’t bounce or you more relaxed and even could cause injury to your your breathing, the better muscles. the stretch will be for your body and the better you’ll Breathe. Deep, even feel. breaths work to oxygenate your body parts while Stretching should not stretching. If you do yoga, hurt. If you experience this something you may pain while stretching, be familiar with. Try to don’t force the position. breathe in through your You might try moving nose and out through your your body slightly to mouth while doing each achieve better balance or stretch. Focus on slow, get a firm footing. If you 25

continue to experience pain while stretching, you might consider talking to an expert such as a physical therapist or personal trainer to help you find out the cause of your pain. You may also consider seeking out medical help if pain continues to be a problem for you while stretching or working out.

Everybody is different. A good example of this is that some people tend toward being bow-legged and others are knockkneed. This will affect the alignment of your body.

If you try a stretch and something feels off, it can have something to do with the way your body parts align.

How to Avoid Weight Gain as a Daily Computer User

26

With more and more people using computers, phones and other tech devices as part of their daily occupation, including both work and studies, we’re seeing an increase in related physical problems.

You’ve probably heard of

“office chair spread” which refers to an expanding backside or derriere that occurs from being seated in front of computer for many hours over the course of your day.

Whether computer use

is the main feature of your job, or if you’re simply someone who incorporates computers into your everyday life, there’s no question that global computer use has gone up drastically and you’re very likely

seeing some physical repercussions as a result.

One tendency for computer users is to gain weight more readily as well as begin to collect fat around the middle of the body. This has to do with being slumped in that office chair.

Generally, people who use computers a lot tend to plop down into their seat, rest their elbows on the edge of the desk, and type at the keyboard while slouching and staring straight at the screen.

If you use a computer for many hours over the course of your day, then this is the position your body has become accustomed to and it’s no wonder you’re finding it hard not to gain weight.

However, even with the entire globe being attached to computers and smart phones and related devices from early morning to late at night, there are still some things you can do to stop computer related weight gain and other physical issues that relate to being on the computer for too many hours.

27

Get up and stretch as a matter of routine. In a prior article, we talked

about the importance of stretching. If you’re working from home, you can take a stretch break every 35 minutes or so to help increase blood flow to your extremities and improve range of motion.

and get your body moving and your blood pumping again.

Don’t forget about those precious peepers. Your eyes are muscles just like anything else. Think about how much time you spend staring forward at the screen for many, many hours in a day. Or how much do you lay there peering at your phone?

Do a Google search to find eye exercises to help you increase blood flow to the vessels in your eyes, stretch your eye muscles and improve range of motion in your eyes so they can remain in good health just like the rest of your body.

Explore different stretches.

You can try runner’s stretches, yoga, or even do some Googling for ideas on stretches that ease pain and stiffness for computer users. Think neck stretches, shoulder stretches, side twists and core stretches.

These are the part of the body that stay locked in one position for many hours while we’re busy working at our computers.

So the idea is to stretch them and loosen things up.

Change positions frequently. You may have Give yourself a daily cardio heard of the standing boost. As mentioned, desk, or ergonomic sitting still and in one furniture that helps position for many hours you maintain a healthy each day can lead to posture which sitting and the blood pooling working at the computer. at the center of your In addition to those, you body resulting in poor can also change positions. circulation. Your veins Try kneeling in front of aren’t getting good blood the computer as you type flow which can mean instead of sitting in your they’ll become less flexible chair. Or, if your computer over time. Make a point to chair is stable, you can leave your desk each day, change it up and do a don your exercise clothing deep squat as you type, and head out to pound to bring blood flow to the the pavement, fire up the legs and work those quads treadmill or hit the gym a bit.