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What motivates you to work out?

Why do you work out? To lose weight? Improve your triathlon time? To look great on the beach? The author of 10 Things I Want My Daughter to Know About Working Out hopes her daughter will see exercise as a joy, not as a price she must pay to look great in “that dress.”  I stand firm in the belief that any motivation is a good one if it gets us off the couch, but the real key to this great article is that for those who actually view exercise differently, it becomes part of who they are and the results can be astounding and unexpected.

But maybe the author’s main point is the influence we provide our kids. What are they learning from us about the part exercise plays in our life? Is it a necessary misery they must endure like getting a flu shot?  Is it about sweating in a gym and tolerating it or is it playing soccer and winning?

I’m curious … what did you learn from your parents & teachers about exercise and how did that help form your current views on it? Also, which of the 10 things in the article resonate the most for you?

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First in Training, NC


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64 ounces of water daily. Why is this so hard?

water

The prevailing advice on water intake is eight 8-ounce glasses of water a day. Do you drink that much? Do you count? Do you agree with the recommendation?

I have three thoughts on this:

  1. One thing many people miss about this … the recommended 64 ounces is total fluid intake, not necessarily glasses of water in addition to the fluids you get from other sources. Food can provide up to 20% of your daily fluid intake. Soda, coffee and alcoholic beverages should be measured negatively if you’re keeping score. They dehydrate.
  2. I’m sure you’ve heard about the possibility that drinking too much water can kill you. You might also be able to kill yourself by trying to do 10,000 burpees … but you won’t. Google it if you’re concerned.
  3. Like everything else, water consumption should be about balance. The goal is to match the intake with the outgo – drinking vs. sweating. So the guidance I live by includes …
  • I don’t try to count – it’s probably unnecessary and kind-of obsessive
  • I make water my beverage of choice
  • I always keep water with me and drink it throughout the day
  • I drink water before, during and after exercise
  • If I’m thirsty, I might be dehydrated.

What do you think?

feelbettertag

First in Training, NC


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Is a 10-minute workout a waste of time?

Nope. Of course any amount of movement has value, so grab whatever time you have. Get your heart rate up if you can, work your muscles as much as possible … but just move.

A different question though might be what results you should expect from a 10-minute workout. If you do a Web search for “10 minute workout” you’ll find a ton of articles, videos, books and assorted plans on how to “get fit in 10 minutes a day.” The implication is that if you work really, really hard for 10 minutes, you can get the same results as you would with a more typical hour-long workout.

An intense 10 minutes cannot be a condensed version of a 60-minute workout. It is a portion of it. That means it’s missing some stuff – in particular, ramping up your heart beat at a healthy rate (depending on your age and health, you may need a full 10 minutes of just warm-up time to avoid injury), and stretching (more about flexibility in another blog).
So be realistic. The concept of being “fit” is usually considered to be the full meal deal: balanced strength, healthy body fat, lung endurance, quick heart recovery, a full range of flexible movement and a healthy diet. Most 10-minute workouts focus only on strength with a bit of heart elevation. Be aware of what is missing and set realistic expectations for the results you want. A reputable exercise health professional can design a program to meet the full definition of fitness and that works with your lifestyle.

feelbettertag

First in Training, NC


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Did you know …

  • High Intensity Interval Training (HIIT) is the #1 fitness trend for 2014
  • When obese people were given a dog, they lost an average of 14lbs/year without dieting. (University of Missouri Columbia study)
  • One glass of wine (red or white) is roughly 100 calories.  Not bad, right?  Not so fast … At 100 calories, a “glass” is 5 ounces which is a little smaller than a yogurt container.
  • Laughter can help drop your blood pressure, reduce stress disorder
  • A good night’s sleep can fight off infection, regulate sugar levels, and improve memory.
  • News Flash: Weight loss miracle pills are bogus.  Yup, really. The Federal Trade Commission recently charged four companies with deceptive advertising related to their weight loss products.
  • News Flash #2: Diet soda doesn’t help control your weight – According to University of Texas researchers, diet soda drinkers (2 or more sodas/day) had a 500% increase in waist circumference compared with non-drinkers.
  • Flexibility matters. A more flexible muscle has the potential to become a stronger muscle. “When you stretch a muscle, you lengthen the tendons, or muscle fibers, that attach it to the bone. The longer these fibers are, the more you can increase the muscle in size when you do your strength training,” David Geier, director of sports medicine at the Medical University of South Carolina, Charleston.feelbettertag

    First in Training, NC