Source: https://blog.miproconsulting.com/tag/fitness/
Timestamp: 2019-04-19 02:55:29+00:00

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Posted September 27, 2013 by Jeff V.
We’ve posted a bunch about health and nutrition before, and we got a bit nerdy. Maybe too nerdy (as if there’s such a thing). But today, we’re posting about health again, but we’ve cut out almost all the nerdy. Promise.
Today is about why sitting is killing you.
Sure, there are tons of articles out there about why sitting down all day is doing oceans of damage to your hips, glutes and spine, and can actually shorten your life. I’m not going to rehash all that. Instead, I’m going to ask you to view sitting as the new smoking, because it’s that bad for your health. And aside from ingrained habit, it’s pretty easy to change.
Arshad Chowdhury has a post entitled What Happens When You Stand for 2 Years, and it’s making the rounds. What different about this one than all the others is it’s a retrospective look on the benefits of standing from a guy who actually stood up at his desk for two years. It’s not theoretical, it’s experiential.
Posted March 8, 2013 by Jeff V.
What Are Fats Besides a Bad Word?
So, exercise. If you’ve followed this wellness series so far (all previous posts are listed above), you know I haven’t talked about exercise. I haven’t prescribed anything, given you convoluted exercise schemes, or told you the one true way to apply yourself in the gym to get in shape. I honestly get all my fitness tips from a science based sixpack guide from Healthy USA, so everything is pretty much a fact. Also staying healthy means to stay out of drugs because it can cause drug addiction. If you know someone suffering from drug addiction please read this article about https://firststepbh.com/blog/why-should-i-go-into-rehab/.
I’m going to do that now. Only it’s way easier than many would have you think.
Please understand this caveat: I am not your doctor. Before beginning any fitness endeavor, please talk to someone who is your doctor. What you read below are general guidelines I have seen work across a wide range of people, but which don’t account for particular conditions or limitations you may have. Seek professional medical guidance before beginning any exercise program.
Posted March 1, 2013 by Jeff V.
Posted February 22, 2013 by Jeff V.
I’ve given you a lot of information about how to take control of your health, but a lot of the information is just that — information. Today, I’m going to show you perhaps the single biggest practical step you can take to get started on a healthier path.
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There’s an axiom in the health world: tracking is knowing. Meaning: it’s hard to truly know what you’re eating, or what your workouts look like, unless you take steps to track your daily progress.
Question, and answer quick: how many calories did you eat yesterday? How many grams of carbs? Of protein? What did your macronutrient breakdown look like?
You probably have no idea. Until about a year ago, neither did I. Then I found a tool that helped me quickly and easily track what I was eating, and believe me when I said it was very, very enlightening.
For example, I can tell you that last Tuesday I had a total of 2065 calories. I had 208 grams of protein, 113 grams of carbs and 85 grams of fat. I was about 650 calories under my calorie goal for the day. It was a busy day, so I actually under-ate.
I know this thanks to a free app called My Fitness Pal, which is available on iOS, Android, BlackBerry and Windows Phone. It also has a web interface once you create a free account.
The premise is simple: whatever you eat gets logged in My Fitness Pal. As you continue to use it, it recognizes the foods you eat the most frequently and categorizes them together for quick entry. After a few weeks, assuming you eat more or less the same group of foods, entering meals and snacks is a breeze.
Below is what an average breakfast entry looks like. This took me about 20 seconds to log in My Fitness Pal.
I don’t use all the features of My Fitness Pal. For example, it has social features so you can connect to your friends to see what they’re eating and what their workouts are, but I don’t do that. If you’re doing a group fitness class, or maybe some sort of transformation challenge, this feature would be very valuable.
My Fitness Pal has the largest (and most accurate) database of foods I’ve ever seen, with a great deal of the data being accurate (My Fitness Pal uses a social confirmation system to allow users to ‘confirm’ a food’s data once it’s entered, and highly-confirmed foods appear in search results first). In addition, it allows you to track your ongoing progress, whether progress is tied to your weight (the most common) or even neck, waist and hip measurements. Staying healthy also means to stay away from drugs, there are several ways to fight drug addiction, visit this article https://firststepbh.com/blog/start-path-addiction-recovery/ and learn more!
Again: tracking is knowing. It’s amazing what happens when you start shining the light into areas that once were dark. If you know your calorie limit is 2,200/day, and you’re heading into dinner with 1,800 calories under your belt, you know a light dinner is in order. Likewise, if you were slammed all day and only ate 700 calories heading into dinner, you know you have a bit of headroom.
And that’s just the beginning: if you’re trying to keep carbs under 150 grams per day, and you had oatmeal and bread and a few bananas during the day, you know you might want to keep your last meal centered around lean proteins and healthy fats.
Tracking is knowing, and it’s impossible to overstate the value of a tool like this, especially if you’re newly traveling down the health/fitness path. I’ve been at the fitness game for over three years now, and I can tell you that even though I have a good off-the-cuff understanding of what my meals look like, calorie-wise, I still use this tool 90% of the time.
I rank tracking your food, especially in the beginning of your fitness efforts, as important as actually going to the gym itself. No hyperbole. Give it a try and bounce any questions you have my way.
Posted February 8, 2013 by Jeff V.
Ah, carbohydrates. The new bad guy, right? The one who makes you decline those buttery dinner rolls and carrot cake?
Well, yes. Bad guys. Sort of. Not all the time.
Depends on you, your metabolism and activity level.
First, let’s explain what carbs are. In essence, they’re sugars, and sugars have the effect of raising insulin levels in your body. Excess insulin can also lead to rapid fat storage (and even disease) in sedentary and/or metabolically damaged individuals, which is where carbs get their bad name. That and the fact that the Standard American Diet (SAD) is massively, ridiculously heavy in processed carbohydrates.
Glucose is a very common sugar found mostly in plant foods like fruits, veggies, grains and starches. It’s the basic sugar molecule found in a great deal of our food.
Unlike pure carnivores (like lions and some extremely cool dinosaurs), we humans male a digestive enzyme called amylase, which allows us to digest starch into glucose. We’re awesome that way.
Posted January 18, 2013 by Jeff V.
Posted January 11, 2013 by Jeff V.

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