The Secret to Long-Term Success

 Last October, we did a newsletter focusing on "The Process or the Results."  (for a refresher, click here.)

In that newsletter, we discussed how the best performers, not just in athletics but in all different aspects of life, are focused more on the process, trusting that will lead them to the results they're after.

 

This is one of the most important, and challenging, concepts for us to understand and master if we want to continue to be successful.  We see it a lot when it comes to making changes in either exercise, diet, or daily routines.  Many people come to us with a very big goal- "I want to lose X# of pounds, and be healthy and fit for life."  This is a great goal, and we love helping people get there! 

But, the first step to losing that many pounds is to lose 1 pound.  The first step to losing 1 pound is to make some sort of dietary change.  There are a multitude of dietary changes that can help you lose that 1 pound, which will you choose?

Being healthy and fit for life starts with exercising.  Before exercising, there may be some injury, pain, or movement dysfunction issues that need to be addressed to allow you to exercise safely, efficiently, and long-term.  85% of Americans who begin an exercise program quit within 6 weeks due to excessive pain or injury- not a good strategy for lifelong health and fitness!

 

The point is this... Having big goals is great, and we should all have them.  BUT, once you set them, put them away for a while, and focus on the smaller things that will get you to your goal.  Hitting smaller, more attainable goals regularly keeps momentum and keeps you on track to hitting that big goal.  

For example, instead of completely overhauling your diet, going on a cleanse, or any other fad that's out there, you may be able to more easily change an eating habit.  Did you know that, on average,  we eat 10% fewer calories when we put our fork down between bites than when we don't?  (Time for some Math:  2,000 calories/day x 10%= 200 calories less/day= 73,000 fewer calories/year!)

Making a small amount of progress each day equates to quite a bit change over the course of a year!  

 

Set the big goal, and then focus on the smaller, more manageable pieces that you can implement to get you there.

 

This is one of the simplest, most powerful (and challenging!) concepts that we could ever teach you. We've taught, and will be teaching many more, concepts, workshops, and classes.  But the most important one we can offer you is below.  This workshop can literally give you the tools to make any change you want in your life, and to truly have the life you want.  Give yourself the permission and the tools to write a new story!  

80/20 Your Life!!!

We're almost a quarter of the way thru 2014, can you believe it? At this point in the year, we want to ask you a few things:

1) Did you set new goals for 2014?

2) Have you completed any or are on your way to completing some?

3) Have you forgotten about them already? 

If you answered "yes" to ANY of those questions, this newsletter and the info below is for you! As coaches, we often see and hear about "failure" to do X,Y or Z from our clients, family and friends. Although this is a very common issue, we wanted you all to know that when it comes to goal setting and achievements/successes, it's not about being perfect all the time, but rather staying consistent most of the time. 

Fitness Evolved has teamed up with Christine Scudder, MSW & Board Certified Coach, to bring you a series of classes called "80/20 Your Life in 2014!". We will take concepts from exercise science, neuroscience, and psychology to figure out the simple techniques to stay consistent most of the time. If you, or anyone you know, continues to struggle with one particular area of your life and truly want 2014 to be the year you tackle it, we invite you to attend our free introductory meeting on April 9th at 7pm, right here at FE. We've attached the brochure for this special series of classes, and we'd love for you to forward it on to anyone who might need it. There is also a website (in progress, though accessible) that you can check out for more info! 

80/20 Your Life Info 

Website:www.8020yourlife.com 

Mindful Exercise and Cognitive Performance

 Research shows that the more actively engaged you are in your own program and training, the better your results.  As you know, our members' results have always been more important to us than numbers.  We want to give you the tools to get the bests results possible!  

Here's a quick 4 minute video that explains this phenomenon better based on some very new research:

The 1 Step Text Message Exercise Program

This week Dr. Cobb of Z-Health is back with a quick video (less than 3 minutes!) and a brilliant idea for us.  

Our goal at FE is to give our members tools to use that they can implement into their daily lives to help you create the change you want.  We've all found exercises we need to do often as "resets" or part of our rehab and training.  Having a physical reminder is a great way to interrupt the pattern so we can start to implement the new pattern.  

The 1-Step "Text Message Exercise Program"

We even have a downloadable guide to help you.

Click Here for Your Guide

Give this a try!  Whether it's taking the time to do a "reset" in your workday, or doing a mobility or vision exercise you've been "prescribed" by one of your coaches to do daily, pick something!  Consistency is what creates change!  Remember the goal isn't to use text messages to help you "get fit", but to learn how to use things that occur frequently in your life as reminders to take action on things you really want to make happen!

What Skill Are You Getting Better At?

 

This week's email will be a little shorter than usual, but it's a pretty powerful concept.  We're getting back to some brain science!

As fitness and getting healthy has grown in popularity and science has improved, we've began to look at the body more as a machine than a living, adapting being.  We're told we need to get to the gym to "get our work in"- burn the fuel- to create the calorie deficit to make our bodies smaller which will equal better health.  Sounds pretty logical right?  Our body is very similar to a machine- we push a pedal, to make it burn fuel, and if we burn enough of that fuel we will be smaller, stronger, healthier.  It sounds logical and how things seem to work.  But....

We forget to consider the fact that we are not really machines.  We are controlled by a mass of jelly in our skulls that decides what's going to happen.  Our brain is always monitoring what's going on, and it's always learning.  That means that everything we do is a skill that our brain is adapting to and trying to get better at- for better or worse.  In truth, neural plasticity is amazing, and it can be a great thing.  But it can also be a bad thing.  

When we "add load", our brain pays attention more and learns more.  Going to the gym to exercise is adding load, so the brain's paying attention- are you?   Are you doing everything in your workout for a purpose, and are you actively trying to get better at it?  Or are you doing it because it's what's on the paper and you need to "get it in?"

Neural plasticity is calorically and resource expensive.  Our brain picks and chooses how it's actually going to adapt to what we're doing based on it's perceived importance.  So, if I'm just going through the program to get it done because I'm supposed to, I may get a little better.  But, because I'm not trying to get better at it or just going through the motions, my brain is learning that "this workout isn't that important.  I don't need to do a whole lot to adapt to it- I can just stay the same because I'm surviving it already."  And so, our adaptation is minimal as well as our results.  

Research shows that the more engaged we are in an activity and actually trying to get better at it, the faster and greater the adaptation is.  The brain understands that it's important and will signal the start of all change processes necessary to be able to do that skill better- increase strength, joint health, cardiovascular function, lose excess weight to decrease the strain...  It's not the counting of the reps that matters as much as the quality of those reps and the intention and attention behind them!  The more you are engaged and paying attention to what you are doing, the more your brain is active and learning.  An active and learning brain is a healthy brain.  It's being shown over and over now that a healthy brain is what leads to a truly healthy body! (Looks can be deceiving!)

So, at your next training session, ask yourself, "What skill do I want to get better at?"  Do you want to get better at moving and feeling better and working toward a goal?  Or do you want to get better at exercise being a chore that I have to endure, distract myself from, and get through.  One of these will happen, whether you want them to or not.  You get to pick!   

Play Hooky from your Workout...

 

Ever get that feeling where you just don't feel like working out? Be honest, it's ok, we won't take it personal! Hey, it happens to all of us at one point or another. One of our Core Values is "We Demand of Ourselves What We Ask of Our Members". Simply stated, when we remind all of you awesome members to take a recovery day or two (or three), we have to ask the same thing of ourselves. There are still trainers in this day and age that workout 6-7 days per week and hardly ever take a day off. We can strongly let you all know that your coaches here ENJOY recovery days, relish them as a matter of fact, and don't generally workout more than 4 days per week. Sounds crazy, right? Well, we know and have seen firsthand what happens to the body when it is under constant stress (and yes, exercise is a "stressor"), and is not allowed to recover from the previous workout. Pain and achiness sets in, you might feel a bit more "cranky" with your spouse or partner, and you overindulge in foods that may not be part of your normal diet. That's why we don't expect you all to be here 6 days a week and have even encouraged some of you to not do two days in row--we rarely do that ourselves, so why should you? 

More importantly, we encourage all of you to try other activities that may be out of your comfort zone in place of a strength workout or class. How about a nice walk or bike ride around the Berkeley Marina or a round of golf with a friend? Better yet, try taking 1 whole week off of training, classes, or anything for that matter. In the fitness world we call that "deloading", and is generally done for 1-2 weeks during a training cycle, in order to allow the body (and more specifically, muscles, tendons, and ligaments) to recover from a large amount of consistent activity. Most of us have been training consistently for years, and here's the deal:

Your body cannot recover in just one day! Furthermore, you don't get stronger from exercise--you get stronger from recovering from exercise!!!

If you have any questions or are confused by this concept, please let us know! Remember, we are a teaching gym and want all of you to understand and be comfortable with the ideas and information we give you. 

So, to wrap this up, we encourage you to play a little hooky from your workout every now and then, don't feel guilty about it, and realize that you are doing your body a favor by backing off the weights for a day or two. Secondly, try to revisit an activity that you either haven't done in a while or find a new one to try if you can make it work in your schedule. If there is any way we can help you, please let us know--we are always listening and available for advice! Good luck everyone!

That Magic Bean... Coffee!!

 

 

If you haven't seen, there have been a rash of articles being published lately on the benefits of coffee.  We've been touting it for a while, and you've undoubtedly seen us walking around with our coffee cups.  Not only is it a very tasty and enjoyable beverage, but there are lots of health benefits to it as well!

Coffee is very high in nutrients such as magnesium, antioxidants, b vitamins, and bioactive compounds called polyphenols.  All of these have actually been shown to take part in the process of cellular energy production, or "metabolism."  That's right- drinking coffee can actually speed up your metabolism!  Even caffeine has been shown to be a very protective nutrient in the metabolic process and also protective against decline in brain function, or dementia (click here for the study)!  The polyphenols and some of the other nutrients in the coffee have also been shown to enhance cognition (click here).  And more and more, coffee is being linked to longevity.  In one study, drinking 6 or more cups of coffee a day decreased risk of death by 15% for women and 10% for men (click here)!

Many people report giving up coffee and feeling horrible, more tired, foggier, etc., and it typically gets blamed on an addiction.  But, if coffee has all of these health benefits and helps our body function better, could it be that we're actually missing important nutrients that we were getting from the coffee?  When the body isn't getting what it needs to function and survive, we start to feel horrible, tired, foggy, etc.  Maybe the coffee is actually filling a nutritional need and allowing us to function more optimally...  We're not big on making someone feel guilty for indulging in something they love, and especially not to go so far as to accuse them of being an "addict!"

So, how much should we have and how should we drink it?  In general we say, have as much as you want to taste.  That can be anywhere from 1-6 cups in a day depending on activity levels, sleep, social factors, etc.  Because it will increase your metabolism (stimulating the use of glucose for energy) we recommend having coffee with a meal.  We also highly recommend adding cream/milk and sugar to fuel the metabolic process.  Having an adequate amount of sugar is very important (and tasty!) for this process to work effectively.   The polyphenols in the coffee also stimulate the release of insulin, which will quickly lower your blood sugar, followed by a burst of adrenaline to raise blood sugar levels back up (the actual cause of the "caffeine buzz"!)  This stress response is not desired and is counter-productive, so having enough sugar, fat, and protein to accompany it is important.  

The amount of sugar needed varies from person to person, so you'll need to experiment- preferably in the morning!  If you start to feel any sort of "buzz", you need more sugar.  It sounds weird, but believe us, when you find the right amount of sugar, your body will actually relax and calm down!  Once you improve your sugar stores and find the right amount, coffee can be enjoyed any time of day with no effect on your sleep. (Andy has been known to enjoy a cup right before bed to help him sleep!) 

Adding the protein and fat from the cream/milk will also help slow down the fuel burning to make it steady and sustainable for long-lasting energy.

In case you haven't seen it, we now have a coffee station up front, complete with sugar and cream, free for our members!  Grab a cup on your way out the door, or just stop in and say "Hi" and have some jo!

Not only is coffee a tasty and enjoyable treat, but it can actually make you healthier and extend your life.  That's a win all around!

Working Hard... at Recovering?!

It sounds like somewhat of an oxymoron, but it's something that we don't pay nearly enough attention to.  In order to get the best results possible, we actually need to work just as hard at recovering as we do in our actual training.

This is a concept that is often overlooked, and something we don't pay nearly as much attention to as we should.  

Remember this Key Phrase:  "It's not the exercise itself that makes you better.  It's the recovery from that exercise that makes you better."

We've gotten a little off track in the training industry.  We tend to look at the body as a computer or a machine more than a living, adaptive organism.  We've been told that we need to "exercise", and exercise more because if some is good, more must be better!  

We forget that everything that happens in the body is controlled by the brain and it's perception of how much "threat" your system is under...Everything is controlled by the brain!- not just our conscious thoughts and movements, but our metabolism, hormone profile, adaptation to exercise, structural growth, digestion, respiration, sleep, everything.   

Here's how exercise and training works from a neurological standpoint:  When you train, you are introducing a stress, or threat, to the body.  That stress, or threat, uses up resources (glucose, oxygen, neurological signaling, tissue integrity).  This causes a response by the brain to send the right hormones, nutrients, etc. to repair the damage from that stress and adapt to it so the next time that stress comes along, it's not so threatening and the body is more prepared to deal with it. This repair and adaptation process takes time!- typically 24-48 hours.  It also takes conscious effort on our part to allow that process to happen as quickly and fully as possible.  

Recovery Highest Payoffs:

1.  Fuel- Giving your body the appropriate kinds and amount of fuel is what enables the adaptation to happen.  What are the main fuels we're talking about?  Glucose (sugar), Oxygen, and Protein.  Fueling yourself well throughout your training session and after are key.  

While most people tend to drink water during their sessions and lots after, it may not be as high of a payoff as we would think.  There aren't as many nutrients in water as in other drinks that are mostly water, but also full of nutrients that help fuel you and your recovery.  2 of the best are Orange Juice and Coconut Water.  OJ with a pinch of salt or a carton of coconut water are 2 of the best "sports drinks" available!

Oxygen is also a key component.  Did you know that there are over 30 muscles that take part in respiration?  If any of them aren't working at an appropriate capacity, we limit the amount of oxygen we can breathe in, but the body will also take blood flow and nutrition away from the extremities to fuel the underperforming respiratory muscles (called the "Metabolo Reflex!), limiting the amount of work you can do in a session and slowing the recovery process.

Protein is what your muscle tissues are made of and are also fuel the liver to clear out stress hormones and kick off the metabolism.  Protein from dairy is ideal- milk, cheese, ice cream are great sources of quality protein and are great recovery foods.  Eggs are also great, as well as seafood and beef from ruminant animals (high vitamin and mineral content!)

2.  Sleep-  Sleep is a major contributor to the adaptation process.  Most of the adaptation from the day's events takes place while we're sleeping.  If you're having trouble sleeping, there are quite a few things you can do to help.  First, make sure your room is completely dark and as many lights and electronics are removed as possible (even the little light on the TV, cell phone, maybe even your alarm clock!).  Keep the temperature at night a little cooler than usual.  Avoid darkness or even dim light until it's time to actually go to sleep.  

3.  Move-  Mobility drills, vision drills, balance exercises, and light movement can be a huge factor in speeding up the recovery process.  Remember you've stressed your muscles and joints, so re-connecting and mapping your "GPS" goes a long way in helping that recovery and adaptation process happen.

4.  Manage Inflammation- This is extremely helpful in helping to speed up the recovery.  Inflammation can be managed dietarily, but there's another technique that's very effective.  It's an old method, but still gets the job done:  contrast bath.  This is alternating from hot to cold water baths to help your body "pump" the inflammation out.  This can be done easily in the shower by just turning your post workout shower to cold for the last 2 minutes before you get out.  If you can't handle the full body cold water, putting it on the shins and ankles has been shown to to be effective as well.

 Remember that getting better from exercise is an adaptation- it's a physical, chemical, and neurological process that takes the right ingredients and environment to happen well.  It's not merely a "download" where you do it and you automatically get results like the fitness community would have you believe.  Equal time and effort should be spent on recovering and adapting to get the most out of your training!  If you only have so many hours a week to train, split it up so you're spending time training and recovering!  It sounds simple, but can have a huge effect on your results!