Author Archives: badams

YOU Are a Walking Experiment

The health/fitness/wellness industry is plagued with programs, powders and pills that promise you amazing results. This industry might as well have a license to print money. People are so desperate for the “thing” that will take away their problem, that will give them the physical body they want, that they will try almost anything and pay almost anything.

I had a student in a fitness course years ago who declared to the whole class that he was 100% certain that there was no quick fix anywhere on the planet. He said that if Oprah hasn’t found the fix for health/wellness/fitness then it doesn’t exist. With the resources at her disposal and her past struggles you bet if there was a quick fix out there she would have found it by now.

So please, let go of the hope that there is the PERFECT program, powder, pill out there for you – it doesn’t exist.

But here’s what does exist, a whole bunch of programs, powders and pills that may or may not work for you. YOU are a walking experiment. The mindset that you want to have is one of curiosity. So try that new program at the gym, see what works for you and what doesn’t. Try that new way of eating and see what works for you and what doesn’t. By trying different things you can keep all the pieces that worked and get rid of all the pieces that didn’t. In essence you create your own program through the bits and pieces of all the other things that you’ve tried.

Each one of us is so incredibly unique that I think it’s offensive for someone to suggest that they have the solution for everyone. What they may have, is one piece that could help you.

So instead of looking for a single thing that is going to give you the health and wellness that you want, think of yourself as a walking experiment. Keep what works and trash the rest.

3 Reasons Why We Eat

I’ve been reading the book “Eating Behaviours and Obesity” by Dr. Shahram Heshmat over the past few weeks and I have to say, he has a great way of putting complex information into an easy to understand format.

One of the things that he writes about are the 2 reasons why we eat. While these weren’t a surprise to me in concept, the way that he titled and described them really made sense to me. I have added  third to the list that I personally experience.

picture of book cover

The Reasons

  1. physiological hunger (you physically feel hungry) – our body needs food to survive
  2. hedonic hunger – we eat because it makes us feel good
  3. boredom – this one is my addition.

How I Respond to those Reasons

Lately I have been playing around with these 3 reasons. Each time I want to eat something I ask myself which of the 3 reasons is the reason why I am reaching for food in that moment and I have a certain action I do for each one.

  1. physiological hunger – great! Continue on!
  2. hedonic hunger – hmmm….will those cookies really make you feel better? Wait at least 10 minutes before giving into this one (usually by the end of the 10 minutes I don’t want the cookies anymore)
  3. boredom – get your ass of the couch and do something!

What are your tips and tricks for eating for the right reasons? I would love to hear them!

I Want to Look Better Naked

If this is what is important to you, own it. Don’t beat yourself up for being vain or selfish. There is nothing wrong with taking pride in your physical appearance. The one caution I will give you though is to make sure that the reason why you want to look better is because you actually want it, not because you think you should. We get bombarded by messages all the time about how we “should” look. If you want to change your physical appearance, do it for you, not for someone else.

You Have to do More than your Normal

Here’s the deal with changing your physical appearance, you need to make your body do more than what it’s used to. So if you’re used to walking for 30 minutes three times per week and you want your body to change more, then you need to make it do more.

The ideal is to get your body ready to do higher intensity physical activity. Exercising at higher intensities will burn more calories during the workout as well as boost your metabolism for a few hours once the workout is over.

Be Ready

You can’t start with high intensity, you need to work your way up to it. If you jump in before your body is ready you put yourself at risk for injury, overtraining and burn-out. General guideline is to do a basic fitness program for at least 6-8 weeks before starting something that is of a higher intensity (bootcamp classes, high intensity interval training – HIIT, Crossfit etc.).

Don’t Over Do It

When you are ready for high intensity workouts you only want to do those 2-3 times per week. And then add in 1-2 days of other activity that’s at a lower intensity. If you do too many workouts at a high intensity it can result in injuries, illness, decreased results, trouble sleeping, agitation etc.

What Goes in Your Mouth Also Counts

If you aren’t eating well then what you put in your mouth could be undoing all the hard work that you are accomplishing through your workouts. There are so many differing opinions on what you should eat. I say start with the basics:

  • Eats lots of veggies and some fruit each day
  • Stay away from processed foods as much as you can
  • Stay away from the whites – white bread, white pasta, white rice etc.
  • Drink lots of water – limit juice or any other sweetened drinks

Once you have mastered the basics then you can start to take a look at a more involved way of eating.

FREE Resources to help get you started

For more information about high interval training programs download my free call (33 minutes) and report, “The Secret of Fat Burning Programs”.

  • Access the call here
  • Access the report here

For a FREE copy of my best selling e-book, Enough Gimmicks: Get Fit Wherever You Are, click here. This is a straight forward book that will get you started with a home exercise program where all you need is one piece of $10 equipment.

Do You Want to be Healthier, or Just Look Better Naked?

Let’s be honest, what are you more concerned with, your health, or your physical appearance? No judgement, just a simple question that is absolutely essential to knowing the answer to before you start a physical activity program.

Here’s the deal, what we do to improve our health is a WHOLE lot different than what we do so we look good naked.

I want to improve my health

If this is you then the answer is pretty straight forward. Almost too straightforward, but trust me, it works. If you want to improve your health you need to walk a minimum of 10,000 steps per day. Now I’m talking steps per day, walking up and down the stairs in your house, walking from your car to your office, taking the dog for a walk, playing with your kids at the park. Simply walking. Just 10,000 steps each day and you will improve your health. This translates to roughly 150 minutes of moderate physical activity each week.

So what does 150 minutes of moderate physical activity actually look like in a person’s life? Well, it breaks down to 21.5 minutes each day. I like to make things as simple as I possibly can. The average one hour TV show has 15-20 minutes of commercials. If you were to just stand up and be active during the commercials of one show that you are watching you would get 15-20 minutes of physical activity. It doesn’t get any easier or simpler than that! Need some ideas on what kind of activity to do during commercials? Click here to download a FREE copy of my best selling book, Enough Gimmicks: Get Fit Wherever You Are. It has a whole body program that you can do with one simple piece of equipment that will cost you about $10.

Sound too good to be true? It’s true.

Look Better Naked?

Now what about target heart rate training? What about all this media around high intensity training? If your focus is improving your health, you do not need to worry about those things. If you focus is on looking better, now that’s a different conversation…Which I will cover in my next post…If you want an idea of what I’m going to talk about, when you get my FREE book (click here) you will also get a free report on fat burning programs.