Making It Personal -Current Health Trends.

I recently thought this blog is not personal enough and therefore I need to make it more personal.
I need to discuss my thoughts, my joys, my experiments and what I think the newest trends are in health.

Current Trends:

-Barefoot Running! This started a few years ago with the vibram five finger shoes, that look ugly and weird to most, however they are great for people's feet when run in properly. This trend really started to take off with Christopher McDougall's book Born to Run which talks about ultrarunning and the shoe industry. I personally love this book and therefore recommend it to everyone. I do caution one's who try barefoot running to do more research on technique and also to take it slow, the back of one's calves will kill after a barefoot run.

-Diet drinks: such as zero calorie drink. Almost all of these are sweetened with artificial sweeteners and are therefore bad for you. Most sports drinks are unless you're in an intense endurance sporting event. Avoid all diet drinks and their artificial sweeteners. Drink water or tea instead.

-Too much sodium: Prepare your own food as much as you can to avoid this. We consume way too much sodium.

-Fitness Apps. I don't know much about these but if they encourage you to exercise they can't be bad, right?

-Zumba: I have never done it but I hear its fun and a great workout. For those who don't know, zumba is a type of dance work out.

-Weight Watchers: Learn to eat healthy for life. Jenifer Hudson is looking good!

-Sleep: People still do not get enough sleep which causes a list of problems. Do I really need to say them? Imagine how you feel when you get a lack of sleep. Get 8 hours, lets stop glamorizing lack of sleep.

Finally, I wish walking was a current health trend. Walk to work, walk to the store, walk for fun, etc. People drive way too much, even just 2 minutes down the road. We were born with two legs, lets use them.
Also, Lack of adventure. Many people are too afraid to get sweaty, dirty, climb trees, swim lakes, and just act like a child on many of the adventures children will take. That is free fitness while one generally has to pay for the gym. I wish people would stop thinking of the gym as the key way to lose weight.

These are a few thoughts and I'm sure there are many others.
Best,
Trevor

Pic from http://activeredkickboxingandfitness.blogspot.com/2011/11/hey-there-today-we-are-bringing-you.html

End of March Snow: People Go Crazy

Snow on March 29th, it's the talk all over campus. Students are in disbelief and wonder,
what is going on with our weather? Last Thursday 80 degrees outside and today low thirties...what is going on? If you are a Vermonter you are used to this sporadic weather; however, it has never been this unusual.

What causes these changes? Is global warming really having its effect on us now? or is this still normal weather? I do not know what is right or what is wrong, however something doesn't feel right. It makes me really ponder every single item I buy and throw away, do I really need this? or is it just creating waste for the planet? Should I really eat meat? Or am I definitely doing too much harm now?

My other observation is the lack of runners outside. A couple weeks ago I wrote about joggers who only jog when the weather is nice and today I didn't see any joggers. True, I did go in the middle of the day, however there is usually at least one other jogger out and today there was no one. Remember, just cause it's cold outside doesn't mean you can't bundle up and go for it!
Human's are tough and once you run in some nasty storm, you'll feel like a champion and can run in anything!

Stay Strong,
Trevor

Pic from http://www.cartoonistswithattitude.org/blog/category/climate-change/

Getting Asleep, Staying Asleep, Good and Healthy Sleep...zZz

A common mistake people make is eating right before bed. It is all too common to grab a small snack, a couple drinks, and turn on the television before catching some sleep; however that is one of the worst decisions one can make in terms of staying healthy and keeping the weight off.

- Our body needs time to burn off food; this also includes drinks, which may be high in sugar and calories.
- Our body can be energized from the food we eat, therefore not allowing one to sleep.
-One therefore must be sure to avoid stimulants, such as caffeine.
- Stimulating activities such as exercise or physical labor will also cause you trouble falling asleep.
- Electronic gadgets such as T.V.'s and computers are also considered to be stimulating to the brain and I therefore recommend that one limits that before bed, such as do not watch or use the hour before going to sleep.

I therefore recommend, do not eat or exercise 3 hours before you go to bed. Also, do not drink within 90 minutes of going bed, this should help prevent needing to go to the bathroom in the middle of the night.

In some cases one might be starving or dying of thirst, therefore consume a snack or drink.
-A good option is a glass of milk, because that will help one fall asleep and keep one from getting hungry.
-Low fat popcorn that is low in butter and sodium.
-Vegetables and hummus.
-Tea, such as chamomile. Make sure your tea is caffeine free.

I also advise properly winding down, so the matter how hard it can be in college ditch the laptop. Do a reading, clean your room, and stay away from electronics. This includes your cell phone.
I believe electronics are why a lot of people have trouble falling asleep.
It may sound embarrassing but I often will listen to books on tape to help me wind down and go to sleep. I really love the Lord of the Rings and Harry Potter series. Both are very well done.

Human's are also designed to go to bed when it gets dark and wake up when it gets light outside; it is our natural rhythm. Many people will argue this point and everyone's body is different, however this is my own belief and one can look up studies on this, but going to bed at 9pm and waking up 8 hours later feels different than going to bed at 3am every night and waking up 8 hours later. Despite the same hours of sleep one will still feel different and more refreshed going to bed at the earlier time. Many students will argue they are nocturnal. I don't think I buy it, but hey if it works for them go for it. Therefore, consider the time you go to bed as well.

Also, there is now a sleep app: Sleep On It, Sleep Tracker and Alarm Clock. http://www.medhelp.org/land/sleep-log-app I know nothing about it, however it has received great reviews and will be your alarm clock to get you up on time yet still be refreshed by following your sleep cycle. If you have this technology, give it a shot. If it doesn't work give up on it and do what you did before.

Sweet dreams,
and Stay Strong,
Trevor

Pic from http://www.medhelp.org/land/sleep-log-app

Exercise the Distractions Away

Facebook! Email! Cell Phones! Youtube! Stumble Upon...
These are all distractions many of us face every day and have trouble controlling. It is shocking to see how many students in the library are on Facebook when they mean to be studying. I am not hating on Facebook because when used properly it is a great networking tool, however it is also many people's largest distraction. There are distractions and then there are positive distractions, such as eating, showering, cleaning, exercise etc.

During my first year of college I was easily distracted. I had a a lot going on in my mind and I loved my coursework but I still was distracted. I would say my biggest distraction at the time was Facebook and then there would go 45 minutes of my studying. 45 minutes is a lot of time and I didn't do anything important on Facebook, I would just look at my friend's statuses and their pictures (I wasn't truly networking or using it for work).

I felt like it reached a point where my best options was just to go to the gym. I would tell myself, well if I go to the gym and exercise for 30 min then at least I'll have my jitters out, energy raised, and I will be able to sit down without going on Facebook. I was so surprised how well that worked.

Exercise has helped me, however there are also other options. There are certain websites or apps that will only allow one to be on Facebook for a limited time.

Either way, exercise is great and media distractions are not good; they just provide more distractions. Even small amounts of exercise can make a difference, like a 20 min walk in the pic above made a big difference in brain activity.

Best,
Stay Strong,
Trevor

Pic from
http://www.sd13.org/~jgabriel/
AND

Brain on left is seen taking a test with no prior exercise.

Brain on the right is seen taking the same test after a 20-minute walk.

The Sunny Athlete Runs Into Rain

It's Spring in Vermont and the temperature has suddenly jumped from 20 to 60-70 degrees F and everyone seems to be on a running kick. It's funny but the weather determines whose a real athlete and whose out cause it's nice and they want to get a little more in-shape. Once the weather is cold or rains I will run and see almost no one, once it's 70 and sunny I am waving at runners left and right. It's not bad to be a good weather athlete, however that athlete needs a substitute activity to stay in shape on the gloomy days.

I highly recommend athletes or people trying to get in-shape to make a training schedule and stick to it the matter what. I have recently done this and it forces me to do what I have planned. Check it off after each day, saying YOU completed that activity. My goal today was to swim about a mile and do a 5k. I noticed due to my schedule the only time I was going to be able to go during open pool hours was at 7am. I set my alarm clock last night and got up at 6:40. NO EXCUSES, it doesn't matter as long as I get it done. I may be tired, I may have work to do, but I am going to stick to my plan. MY HEALTH IS MOST IMPORTANT. I was afraid it was going to rain for my run but stayed dry, which was nice especially cause I fell and scraped myself up. Most people have time to squeeze a workout in their day and instead they go on Facebook or waste time elsewhere, making a schedule makes one's workout a higher priority than certain other activities. It also forces one to run or still train in rain, wind, snow, or brutal heat. (just prepare yourself properly beforehand)

If one doesn't like working out when it's not nice outside it's understandable but look at other options. Does one like going to the pool? using the stationary bike while reading? lifting weights? playing on indoor tennis courts? there are plenty of options. If one doesn't want to leave his or her room, consider purchasing workout dvds. Workout DVD's are one tv for a reason, they're convenient, can do them in your living room with little equipment, and are often well tested with scientific evidence. These DVD's can often be extremely hard, I advise do what you can. If you can only do 8 push-ups and not 20, that's still great! Also, don't be afraid to break and pause the workout to catch your breath.

Just some thoughts!
Enjoy the weather!
Stay Strong,
Trevor

Picture from http://fitbottomedgirls.com/2010/09/we-love-bob-harpers-new-workout-dvds/
It also has reviews of all Bob Harper workout dvds. For those who don't know Bob Harper is a trainer on the TV show The Biggest Loser.

Running the Distance:Making a Champion of Yourself

I consider running to be a struggle and for many people it does not come naturally; Some people may run half a mile and be dead, others may be able to run 8 without any training. I believe most people can become better runners and will if they set their mind to it. I have a couple tips for running and take what you will, but my tips will help you fight and do that extra mile or two you've been meaning to do!

1. My first tip is expect pain and discomfort: running takes a lot of will power and this is why athletes often say mind over matter; if it was easy everyone would do it and be world class athletes.If you refer back to my Chrissie Wellington post under inspiration, she says "I prepare to suffer more than I have ever suffered." (As always, be careful how much pain you let yourself endure and if it's extremely painful and unbearable walk or take a break. If the pain continues once your done running and doesn't go away you may want to consider seeing a doctor.

2. Have a good series of inspirational quotes to tell yourself and good music! Music is a great distraction from the sweat and pain however you need more than that. I believe one also needs a series of quotes to tell him or herself. I like to say, "one step in front of the other," recite my a,b,c's with each letter being the first word that comes to my mind (so a=apple, b=bat, c=cat, etc...), "I'm worth this, you're doing great trev," the contestants on the biggest loser (if they can do what they're doing at 350 pounds I can do it at 175-180), and of-coarse Chrissie Wellington.

3. Change your running route. Variation in routine and location can inspire you to run faster and further because the environment is different and exciting.

4. Find a running partner. Inspire each other on your runs.

5. Ignore every one that is watching you! They do not matter! As long as you are moving you're probably doing more than they are. This is especially crucial if you might be overweight, not very fit, or just not a natural runner, because you do not want to let others discourage you. One must consider every step forward is one in the right direction toward getting your health on track or in check. Ignore all the people that may see you, what are they doing for their health? They aren't out there running with you! (they're probably watching tv) Also, in terms of worrying about the super athletes you see, you'd be surprised to know they are probably encouraging you on! I have talked to many an athlete at the gym who will be like, damn, I wished I worked as hard as that guy/girl is, and that guy/girl is working out hard yet also slightly overweight.

6. Make sure you know you're worth it! Tell yourself you deserve to be healthy and look good. Everyone should have that right and you should as well!

7. Don't be afraid to walk! Walking is great for your health! You may not be able to run 20 minutes straight without feeling like you're going to die and therefore you can alternate between walking and running! Run one song, walk a song, and eventually you'll be able to run the full 20 minutes.

8. Pick a location and run to it! Once you get there you have to get back somehow! haha, that means you either got to run or walk back, so there's some extra-exercise in your day! You enjoy that runner's high!!!

Either way, the key is don't be afraid to try. No one is going to make fun of you for running or walking (partly because they know they should be running/walking/going to the gym as well)! if on the slim chance someone does, ignore them, they aren't worth associating with and you're still worth the work you're putting in!

If you have any other tips or comments please post them!
Have a great day!
Stay Strong,
Trevor
Picture from http://www.vermontcitymarathon.org/page.php?pid=1&pname=home

Exercise 2/21: Circuit Training, Workout Time Constraints

Circuit training is one of the most effective all-around work outs I have done and it is self created to one's own liking. Circuit training is great because it is an all-around work-out and one can combine aerobic and anaerobic activities in one go. I therefore can effectively get my cardio and strength workouts done in anywhere between 30min to an hour.
I advise doing circuit training on an indoor track if available.
My method for circuit training is I choose a different station at each corner of the track.
I generally go to a different corner after 2 laps around the track. Each corner can change, as long as you keep on moving. If you get fatigued, at least walk. Do not just stand and rest, the goal is to keep moving.
Examples of exercises for each category/corner:
-Varieties of push ups
-Different ab exercises: sit ups, planks, etc.
-Squats
-Jumping Jacks
-Wall Sits
-Different weight lifting exercises
-Ladder exercises
-Add in a sprint around the track.
The whole purpose of these stations is to add something in that is strength and also gets
your heart rate up faster, meaning you're likely to burn more calories (if that is what you're aiming for). It also just makes you a more rounded athlete and can work a variety of muscles within little time.
It's a great work out on a busy day and I'm a big fan. Adapt to your liking, and don't stop moving!
Please comment and give me a review of what you think!
Have a great day!
Stay Strong!
Best,
T-rev
(I thought this photo was interesting, you can do it yourself instead of having to pay.