Category Archives: Eating Right

Avoid Shortcuts In Order to Achieve Success!

7 Shortcuts You Will Regret Taking in Life

“It shouldn’t be easy to be amazing. Then everything would be. It’s the things you fight for and struggle with before earning that have the greatest worth. When something’s difficult to come by, you’ll do that much more to make sure it’s even harder – or impossible – to lose.”
Sarah Dessen

“From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked.” Luke 12:48

Today’s post comes to us from our friends at Marc and Angel Hack Life.  Reading this earlier this morning it provided some much need inspiration for me so I thought I would share on today’s blog.  I have added a few inspiration quotes (and of course some YouTube clips to keep it exciting, but otherwise this is pretty much unedited.  Hope you enjoy!

There is no shortcut to anywhere worth going. There is no substitute for doing the work. Meditate on this every day: “I will do the work.” As Einstein once said, “Genius is 1% talent and 99% effort.” You must run to be a runner. You must write to be a writer. You must actively attend to your relationships if you want them to flourish.

By all means, find ways to be more efficient. But make no mistake that it takes diligent effort to build something worthwhile. There are certainly some success stories out there about people who excelled rather quickly, but you will usually find they had put in years of related work long before anyone was paying attention to their seemingly rapid success. In other words, their current state of achievement is simply all those years of work coming together flawlessly in the present.

The most effective way to handle what must be done is to do it. Put in the required labor. Don’t sell yourself short by taking shortcuts like these:

1. Taking the easiest route possible.

“Enter by the narrow gate; for wide is the gate and broad is the way that leads to destruction, and there are many who go in by it.  Becausenarrow is the gate and difficult is the way which leads to life, and there are few who find it.”  Matthew 7:13-14

“Two roads diverged in a woods – and I took the one less traveled by. And that has made all the difference” Robert Frost

Someday you will look back on your life and realize that everything worthwhile you’ve ever accomplished initially challenged you. And that is as it should be, because big challenges often prepare ordinary people for extraordinary success.

Every struggle arises for a reason – for experience or a lesson. A great journey is never easy, and no dose of adversity along the way is ever a waste of time if you learn and grow from it.

Remember, an arrow can only be shot by pulling it backwards, and such is life. When life is pulling you back with difficulties, it means it’s going to eventually launch you forward in a positive direction. So keep focusing, and keep aiming!

2. Settling for the way things are by default.

The decision to settle for mediocrity is a real killer. If you settle for just anything, you’ll never know what you’re truly worthy of. There is ample time for you to be who you want to be. Despite the struggles that you might be facing, never give up on yourself. Don’t just take the easy way out and settle for less than what you know you are capable of.

Realize that it’s not always about trying to fix something that’s broken either. Sometimes it’s about starting over and creating something new. Sometimes you need to distance yourself to see things clearly. Sometimes growing stronger means growing apart from old habits, relationships, and situations, and finding something different that truly moves you – something that gets you so excited you can’t wait to get out of bed in the morning. That’s what LIVING is all about. Don’t settle.

3. Leaving everything to chance.

It’s not what you do every once in a while, but what you dedicate yourself to on a daily basis that makes a difference in the end. Having a plan, even a flawed one at first, is better than no plan at all.

Don’t trap yourself, endlessly, in a state where you are unable to ask for directions, even though you’re terribly lost, simply because you don’t know your destination. Figure out what you want. When you get real about the true feelings you crave, you end up surprising yourself with an abundance of new opportunities and possibilities.

Bottom line: One day your life will flash before your eyes. Do your best every day to make sure it’s worth watching. Work towards something that brings meaning to your moments.

4. Following the crowd.

Allen Ginsberg once said, “Follow your inner moonlight; don’t hide the madness.” In other words, in this crazy world that’s trying to make you like everyone else, find the courage to be your incredible self.

Never let what other people expect from you dictate what you expect from yourself. Clarity about your true desires is so liberating because you get to stop proving yourself to everyone, including yourself.

We have all been placed on this earth to discover our own way, and we will never be happy if we live someone else’s idea of life. So stop being ashamed of how you feel. You have the right to feel any emotion that comes to you, and to follow a path that makes you happy. Don’t compare yourself to others, or get discouraged by the success of others. Follow your intuition, never give up on yourself, and stop expecting others to understand your journey, especially if they have not walked your same path.

5. Putting things off.

Be frank with yourself. The things you say you will deal with later rarely get done. It’s time to get up and make an immediate difference in your life. You know all those things you’ve been meaning to get done for the past month, year, etc.? Pick one right now and start doing it. Get your hands dirty, challenge your mind, and get sweaty if you have to. Break out of your comforting lull and get involved. If you feel crummy, it’ll make you feel better. If you already feel good, it will make you feel great.

Ultimately, you will not be judged by what you say; you will be judged by what you do. Wake up each morning determined, so you can go to bed satisfied. Have the courage and discipline today to do what is needed instead of simply what is convenient. Or as Pablo Picasso once said, “Only put off until tomorrow what you are willing to die having left undone.”

6. Ignoring people instead of forgiving them.

Forgetting people who hurt you is your gift to them; forgiving people who hurt you is your gift to yourself. Always forgive others, not because they necessarily deserve forgiveness, but because you deserve peace of mind. We are all one, so when we forgive others we forgive ourselves, which is the first step in the healing process. Without forgiveness, the potential for true happiness in your life is limited.

In addition, we often tell ourselves that we’re better off without some people in our lives, and while this can be true, you should also build forgiveness into your character. Keep in mind that some relationships will temporarily split, only to come back together twice as strong as before. Forgiveness alone makes this possible.

7. Cutting too many corners with your important relationships.

It hurts to love someone and not be loved in return, but what hurts even more is to love someone and never find the time to let them know how you feel. There is no greater sadness than holding on to the loving words and deeds you never delivered to those you love.

The people you take for granted today may turn out to be the only ones you need tomorrow. So make plenty of time for those who truly matter. The best gift you can give them is the purity of your full attention. Just be present with them and pay attention to the little things, because when you really miss someone, you miss the little things the most, like just laughing together.

Afterthoughts

The journey begins when we are born. The destination is death. So the journey is far superior to the destination. Don’t sell yourself short! Make your journey worthwhile every single day, because the distance we each get to travel is a mystery.

Getting where you want to go in life is not about finding a shortcut, it’s about putting in the required time and effort. You have to set goals and fulfill your commitments, even when no one would notice but you, and know in your heart why doing so matters.

Your turn…

What would you add to this post? When have you cut yourself short by trying to take a shortcut in life? Leave a comment below and share your thoughts with us.

Until tomorrow make it a better day!

Andrew

@ACSloss

@BetterMenNow

11 Steps To Avoid Looking Older Than You Are – Part II

Well it is a new year so per usual everyone tends to be a little more concerned with the way they look, feel and think.  While there is always a large focus on exercise in the new year there are plenty of other areas that get overlooked.  I recently read an article on Men’s Health that discussed things we should do or not do to avoid looking older than we are.  I decided to provide my own little twist on the same their suggestions and added a few of my own so I hope you enjoy!

Today we explore the final five things the will help you avoid looking older than you are.  If you missed part one you can find it here.

7.  Smoking

Did you know that smokers get ten times more wrinkles than non-smokers?  It is true!  One of my favorite scenes from Seinfeld can be seen here at the 1:30 mark.  Jerry says to Kramer “What did you expect?” in regards to how smoking has made Kramer look.  His response was hilarious “Emphysema, Cancer, birth defects, but not this!”

There are numerous reasons not to smoke and they are all great reasons.  One of these includes the way it ages your skin and especially your face.  Anyone who has known a long-time smoker has seen the evidence up close.  Smoking can cause the following changes to the way you look:

– can lead to black pockmarks on your face

– people who smoke are four times as likely to not have a good nights sleep which leads to developing those dark bags under your eyes.

– smokers are 20% more likely to develop Psoriasis which is a scaly looking skin condition.

– brown teeth

– thinner hair (and as guys we don’ t need any help with this category.)

– scarring, smoking causes your wounds (even minor scratches) to heal slower.

– tooth loss

As if all the other health reasons aren’t enough, this should round out your list and help to convince you of your need to stop smoking. No judgment here I promise, I used to be a smoker too.

8. Don’t Wash Your Hair Everyday

For those of you who still have some hair on that head this one is important too.  Washing your hair every day can strip it of its oils and leave your hair dry and stringy.  It is also important to consider taking a warm shower instead of a hot one.  Hot showers will tend to lead to dryer skin and hair causing damage to both.

9.  Don’t Forget the Shades

Randolph-Engineering-RE-Aviator-Jon-Hamm-Mad-MenThis one is something even I didn’t consider.  Unless you are putting SPF on your eyelids (which I don’t recommend) you need to be protecting those eyes and the area immediately around them. Exposure to the sun can lead to crow’s feet which is clear sign of aging.  Put ’em on your face bro!

Bonus fashion tip:  get yourself a nice pair of aviators (I personally love Ray Ban), they are always in style and look great no matter how ugly your mug is.

10.  You Eat Out Too Often

This is similar to our earlier post about eating too much processed food.  The problem with ordering out is you have no idea how they make the food you are eating.  You basically have no clue what you are putting in your body.  Thus, eating out is not the healthiest option.

Don’t get me wrong my wife and I still eat out on occasion but we keep it to a minimum, especially now that we don’t live in New York any longer.

In order to stay looking and feeling young you need a well balanced diet that includes plant-based life forms.  Eating clean is one of the most important things you can do to stay looking young.  Only in these foods will you get the required vitamins and minerals your body needs.

A study published in Lancet Oncology found that men who followed a healthy diet, a regular exercise regimen, and stress-reduction strategies were able to slow the aging process at the cellular level. The diet was high in whole foods like fruits, vegetables, and unrefined grains.

11.  You Don’t Eat Enough Fats

You might think this is inconsistent with our previous message but you are probably jumping to the wrong conclusion: many fats are very good for us.  The types of fats found in nuts and avocados for instance are crucial to keep our skin looking young and healthy.  My wife and I always have an avocado or two in the house to eat with our meals.  They have high amounts of essential fatty acids, antioxidants and vitamin E.  All of these things are good for you and who the hell doesn’t love guacamole?

That is a wrap for this two part series.  Did we miss anything?  Do you agree?  Disagree?  Let’s hear it!  Post it in the comments or tweet to us (@BetterMenNow) or email at BetterMenNow@gmail.com

11 Steps To Avoid Looking Older Than You Are

In-N-Out Burgers: overrated and they make you age faster.

Well it is a new year so per usual everyone tends to be a little more concerned with the way they look, feel and think.  While there is always a large focus on exercise in the new year there are plenty of other areas that get overlooked.  I recently read an article on Men’s Health that discussed things we should do or not do to avoid looking older than we are.  I decided to provide my own little twist on the same their suggestions and added a few of my own so I hope you enjoy!

We have all been surprised both pleasantly and sometimes not so pleasantly when we have met a person who doesn’t look their age. Sometimes that means they are 16 when they look 23 and other times it means they look 80 and are only 35.

Believe it or not there are plenty of things we can do and things we can avoid in order to help keep us looking as young as possible (by the way plastic surgery isn’t a “to-do” on this list.)  Many of these changes are small tweaks and a few might involve a massive overhaul of your current philosophy. Not only will this help you take years off your face, it will also add years to your life.  Today we will cover the the first six and later we will finish with the final five.  Let’s get started.

1.  You Don’t Drink Enough Water

Everyone knows (or should know) how important it is to drink water. I am guilty of not drinking enough water every day, yet as I have gotten older I realize the importance more and more.  My wife is always on me about drinking more water.  It helps to have the reminder but ultimately I have to do it myself.  Water helps to regulate your digestion, enhances your immune function, increases energy levels, helps boost your metabolism so you can lose weight easier and studies even suggest it helps boost mental alertness and performance.

The reason it is so important for us in this blog is because drinking enough water will keep you and your skin hydrated.  If you are drinking enough water you will generally tend to have clearer skin than if you don’t.  People who don’t drink enough water tend to develop more wrinkles and have skin that looks dull and saggy.

Drink more water.  That is all.

2.  Plastic Surgery

Not all plastic surgery is good…

The truth is almost all plastic surgery is only helpful in the short term (in the case of poor Carrot Top it wasn’t helpful at all.)  Boob jobs perhaps are the only exception to said rule.  I mean who doesn’t love a good boob job?

My wife watches a ton of reality television and many of these shows involve women (and some men) who are so self absorbed and lacking in self confidence they get too much plastic surgery.  Now that these women (and some men) are older they look ten times worse than they would have without it.

Don’t do this.  It only makes things worse in the long run.

3.  Wear Sun Screen

One of the easiest ways to look like a mummy before your time is to Will-Ferrell-sunburnspend a ton of time in the sun with no sun screen.  It might seem strange but applying sunscreen daily isn’t a bad idea either.  You might not realize it but you are exposing your skin to the sun every day (unless you live in Minnesota in which case you do so only about 3 months of the year.)  Applying SPF every day can help significantly delay the skins aging process. The sooner you start the better!

4.  You Don’t Wash Your Face At Night

Don’t go to sleep without thoroughly washing your face. Over the course of the day your skin and pores collect dirt and oil. If you don’t wash it all off before you hit the hay, the dirt will clog your pores overnight and you’ll wake up with irritated skin that is quite the opposite of a healthy, glowing complexion.

I actually recommend that in addition to washing your face you invest in a good facial scrub.  Before you roll your eyes, they actually make several different kinds of “manly” face scrubs that should pass your muster.  You can find a small list of them here. 

My wife got me into doing scrubs and I can’t lie my face feels pretty great after doing one and it certainly has helped my complexion. Don’t be a pussy, scrub your face.

5.  You Don’t Moisturize

This one probably will get the most groans from the guys.  Yet if you are going to spend the time to wash your face (and use the occasional scrub) you can’t just stop there.  One of the downsides to washing your face is the possibility of developing dry skin.  This is especially true if you have hard water in your home.

To combat this possibility you need to apply some moisturizer to that mug of yours.  If you drink enough water that will go a long way to helping you avoid dry skin but it isn’t always enough.  Now I am not talking about purchasing some awful smelling, budget busting anti-aging cream.  If you want something that is cheap and effective just pick up some coconut oil and put a little on your face every day. It is 100% natural so you won’t have to worry about your face breaking out when you use it.

6.  You Eat Too Many Processed Foods

Kids Snacks

The kind of crap Americans eat these days is probably the biggest cause of premature aging out there.  It is almost impossible to buy any processed food without sugar in it.  Next time you go to the grocery store look at the ingredients of something you don’t think has much sugar.  You will be surprised.  As an example, two of the top three ingredients in a bottle of Heinz Ketchup is corn syrup and high fructose corn syrup.  Buy the reduced sugar ketchup it tastes so much better (or make your own.)

Sugar consumption has increased in the U.S. by 40% since the 1970s. It contributes to dark circles under the eyes, wrinkles, dehydrated skin, and in some cases acne. Opt for whole foods as often as possible and put down the Doritos.

Well that is the end of Part I.  Please check back later for Part II.  As always we want to hear your thoughts!  Post them in the comments, tweet at us (@BetterMenNow) or email us (BetterMenNow@gmail.com)

Until then, make it a better day!

Andrew

 

Stop Being So Sweet: An honest look at Diabetes and a Carb Crazy Society Part I

Sweets-Image

 

Today’s post is courtesy of a dear friend of mine, Clairice Dale.  Clair is a registered nurse practicing in North Carolina.  I am legally obligated to tell you she is originally from New Jersey, loves the NJ Devils, Dallas Cowboys, Boston Red Sox and some new sport I am not familiar with called “soccer.”  Take it away Clair…

I love a sweet guy (every woman should after all) but when it comes to being so sweet you are heading towards diabetes, it is time to make a change. I don’t think there is a person in America over the age of 16 who hasn’t at least heard of diabetes but I often wonder just how many people truly understand this disorder. Understanding diabetes as well as having a general understanding of Endocrinology (Endo what!?) can give us the power to make better choices about our health. So let’s get started!diabetic

Our bodies produce many kinds of chemicals and hormones that help regulate just about every process you can think of. The system that regulates these hormones is known as the Endocrine System. Organs within this system secrete chemicals in response to certain stimuli. In response to a meal, an organ called the Pancreas kicks into gear. The pancreas has a few jobs but its most important job is regulation of a hormone called insulin. Insulin tells the cells all over our body that the blood stream is high in sugar and encourages these cells to take in this sugar.  The cells can then use this sugar to carry on their normal functions keeping you happy and healthy. Once these cells take in the sugar, the pancreas senses that the levels of sugar in the blood are back to normal, and the pancreas chills out from making all that insulin. That is pretty much how hormonal regulation in our bodies works. Cool, right?

It might be hard to say “No” to her but it shouldn’t be when it comes to sweets…

The endocrine system does have its problems, however. Endocrine organs and the target cells which they try to effect can adapt. Sometimes these adaptations are good. For example, when the body is receiving a hormone from an outside source, the body will start to decrease its production of that hormone. In cases like cholesterol, this is a useful adaptation. If we are getting good quality cholesterol through diet, our bodies don’t have to go through the extra work of making its own quality cholesterol.

However, there are times changes to your diet can have negative results.  I remember when I was a young child I would constantly call my mother. After getting tired of hearing “Mommy!” every 15 seconds she would eventually begin to say, “Mommy isn’t here,” or “There is no one here by that name.” You ever have that happen to you? You get so tired of getting nagged you just stop responding. Well, our bodies’ cells can start to do that very thing with insulin. When we constantly introduce sugar, simple or complex, insulin begins to nag our cells. “Take in more sugar! Take in more sugar!” Eventually our cells become tired of hearing insulin’s message and they begin to ignore it. That is when the danger of Diabetes Mellitus Type 2 begins.phototake_rm_illustration_of_insulin_absorption

Diabetes Mellitus (DM) “is a kind of metabolic disease brought about by either the insufficient production of insulin or the bodies inability to respond to the insulin formed within the system,” says whatisdiabetesmellitus.org. This definition basically says there are two types: 1 and 2. Clever, right? Type 1 is called “juvenile diabetes” because it is often diagnosed in childhood. I won’t get too involved with type one as there isn’t much you can do to prevent DM of this kind. The cells of the pancreas that secrete insulin become damaged and it simply can’t make enough insulin to meet the dietary demand.

For our purposes I am more interested in talking about type 2 diabetes because in many cases, it is preventable. Type 2 diabetes results from the scenario I outlined above. The western diet has become invaded with processed foods and especially processed starches/carbohydrates. Have you ever stopped and thought about just how much bread, pasta, cookies, potatoes, rice, cake, bagels, sugary drinks and “breakfast” pastries we consume in a day? A week? A month? If you haven’t, do so now. Go ahead. I’ll wait.

Mmmm….pancakes…

If you are anything like me, you probably are realizing that you are a bit of a “carb-o-haulic.” Oh come on now, don’t be in denial. I know I am definitely not the only person who has gone to IHOP or Waffle House and slammed pancakes or a waffle, toast, and hash browns in the same meal. Then of course for dinner you have a nice pasta dinner and chase it with a couple of Cokes (or better yet a few of the very best Sam Adams you can find.) This has become a bit of a norm for many of us in the industrialized world but it shouldn’t be.  Eating this way sends our pancreas screaming. A screaming pancreas is not a happy one, and the road to DM becomes inevitable.

“Food Plate”

Some of your might be saying, “But Clairice, I thought carbohydrates were good for us. It’s the base of the food pyramid.” While I can’t say I totally agree with the “food plate” concept I do agree that Michelle Obama was right in ditching that awful food pyramid. Multiple studies have shown that eating the way the food pyramid advises will only make you fat and sick. It is outdated and just not correct.  Ask yourself this, if we were meant to consume 6-11 servings of bread a day, why have Diabetes cases DOUBLED in the US in just 10 years? Why is the same true for obesity? And dear God! Can we really trust anything or anyone that says we should be consuming more processed bread and pasta than fresh fruit and vegetables!? Don’t believe me? Check out the Data from the CDC.

Screen shot of the CDC’s Diabetes Table from 2012. The darkest red indicates 10% or more of that state’s population has Diabetes, 10% OR MORE!!

Diabetes 1

This Screen Shot is the CDC’s DM table from 1994. Note not a single state is at 9% or more.

Diabetes 2

A Challenge to You

I’d like to issue a challenge to all you men out there.

Your challenge, should you choose to accept it, is to keep a food log of what you eat over the next 3 days. There are several purposes to this exercise. The first will force you to pay more attention to food labels. The second will make you pay attention to portion sizes. Just how much is ONE serving of rice and how much are you ACTUALLY eating? The third will get you to pay attention to just how many carbohydrates you are consuming a day. Your journal should track how many servings and how many grams of each macro-nutrient (Carbohydrates/Sugars, Proteins, and Fats) you’ve consumed.  Are you consuming  150 grams or more of carbs while leading a sedentary life style? Accept this challenge to find out!

201312-mission-possible

I think this is a good stopping point for now. Stay tuned for part two of this huge health topic. Next time we will dive into why controlling diabetes is such a big deal. I hope I have laid the foundation for you to have a better understanding of this disorder which is running rampant in our society. With the foundation laid, we can start building the house!

Disclaimer – As always consult with your physician before starting any diet or exercise program.  If you have a chronic health problem, always consult your physician before making changes in diet, exercise, or adding supplements.

Clair and JohnClairice Dale is a Registered Nurse and a Bachelor of Science in Biology. She earned her degree in Biology from Adelphi University in Garden City, NY. After working in labs for two major companies she felt she was called to do more. She felt nursing was her calling as it was the perfect way to directly help people change their lives. She enrolled in the Associate Degree Nursing program at Wilson Community College and now works at busy rural hospital. She is passionate about health and health literacy and wants to help people get the information they need to make informed choices. She is still struggling to assimilate to the Southern lifestyle as shown by the fact that she refuses to accept fried chicken on biscuit as an acceptable breakfast food.

You can follow her on Twitter @HealthyNurse13 she may even send you pics of herself dressed like a nurse.  Kidding.

Get Moving…Again!

exercise

First off I would like to thank Andrew for inviting me back to his blog. It was fun writing my first piece which you can check out here. Now of course you can never talk about diet without also talking about exercise. So let’s discuss why you – yes YOU – should put down the pork rinds and get your body in motion!

Are you tired all of the time? Do you get winded after climbing only a flight or two of steps? Does your exercise routine consist of you walking to the refrigerator and back to the sofa? If you answered “yes” to any of these questions you are in dangerous territory.  Modern Western conveniences have made it much too easy for us to be comfortable. We can sit in front of the television or computer mindlessly for hours on end and that is after 8 hours of sitting at a desk all day.

couchpotatoWhile electronics have done wonders to advance our ability to communicate swiftly with the entire world, we have also allowed them to do something else – make us a sedentary people. Our bodies were designed to move. In fact, if we don’t use our skeletal muscles we risk losing their function completely. A lack of physical activity makes us weaker while an increase in activity makes us stronger. That strength goes beyond mere physical strength. Exercise helps us to be more balanced individuals. We will explore that point later in this passage.

There are two basic types of exercise: Cardiovascular exercise and weight bearing exercise. Both have their value to the human body. First, let’s discuss cardiovascular (CV) exercises. You’ve probably heard it before: running and all of that lame stuff is good for your heart. Now I hate the treadmill as much as the next girl but we need CV activity. You don’t need to spend an hour mindlessly running to nowhere on a treadmill. CV exercise can be walking around your neighborhood, chasing your kids around with a ball, or tennis with your friends. We are quickly becoming a people who would rather play virtual sports than go out and play REAL sports. That guy who was an All American football player in high school is still in there somewhere, right?

Cardio is beneficial for several reasons. After CV activity, our bodies release endorphins that make us feel good. So exercise improves our mood. Another tremendous benefit to cardiovascular exercise is well…it’s good for our cardiovascular system! (duh) When you perform aerobic activity you increase the oxygen supply to all parts of your body. These effects last well after the cardiovascular activity has ended. Studies show that people who perform 20 minutes of cardio 3 times a week have a higher oxygen carrying capacity than those who do not. The more oxygen our cells have, the better they are able to function and the less tired we feel. (This is where the idea of “blood doping” comes from. “Blood doping” simply means finding a way to increase your blood’s oxygen carrying capacity – a subject that may be perhaps discussed at a later date.) This increased oxygen and circulation is a big part of the reason why your chances of getting certain illnesses (Heart attack, stroke…you know…cardiovascular diseases)hd_cholesterol_illustration_02 is substantially decreased. One last point, gentlemen. Increased circulation also improves sexual health. In order to have and maintain an erection you need good circulation. When a man begins to have cardiovascular disease, a decline is sexual health and performance is not far behind.

Resistance training is just as important as cardiovascular training. Many people feel that if they do hours of endless cardio workouts they will lose weight.  That may be true for marathon runners but how many of us out there have the time and desire to be marathon runners? (Btw , have you ever compared a sprinter’s body to a distance runner’s body? Both have very little body fat but the sprinter has substantially more muscle. You don’t need to run marathons to be lean!) Resistance training is not about being “big.” Resistance training builds muscles and when we build muscle we do a few wonderful things. First, we INCREASE our metabolism in a way cardio training alone doesn’t do. When you perform weight bearing activity, you tear down your current muscle fibers and your body replaces that tiny muscle fiber with a bigger, harder to tear muscle fiber. This bigger muscle fiber requires more energy to be maintained. Your body has spent more time and energy repairing the muscle fiber and maintaining it thus more calories have been spent. Second, when we build muscle, we also increase our bone density. When he have denser bones, we are less likely to develop osteoporosis. Do not be tempted to think osteoporosis is a female problem. While it is true that incidences are higher in females, I have seen several older men with broken hips too.

The importance of physical activity cannot be stressed enough. Obesity is a real problem in industrialized nations and we Americans are leading the way. Our children are getting heavier and are developing Type II Diabetes at an alarming rate. We need our dads to take our kids out and teach them to be active again. Do yourself and your family a favor and GET MOVING!

Personal-TrainerNot sure where to start? Shop around your local gyms and talk to a few personal trainers and learn their qualifications. If you didn’t grow up in the gym the importance of working with a good personal trainer can’t be overstressed. He will help you get started and teach you how to prevent injury. Find an adult league for the sport you grew up playing. You’ll be surprised how many adult pick up leagues there may be in your area. Make it a point to take your family to the park every week. Whatever works for you and your family just do it. I’ll see you at the gym!

Like Andrew says, until next time make it a better day!

Clairice Dale

Disclaimer – As always consult with your physician before starting any diet or exercise program. Remember, most research has been done on healthy males with no chronic health conditions. If you have a chronic health problem, always consult your physician before making changes in diet, exercise, or adding supplements.

Clairice Dale is a Registered Nurse and a Bachelor of Science in Biology. She earned her degree in Biology from Adelphi University in Garden City, NY. After working in labs for two major companies she felt she was called to do more. She felt nursing was her calling as it was the perfect way to directly help people change their lives. She enrolled in the Associate Degree Nursing program at Wilson Community College and now works at busy rural hospital. She is passionate about health and health literacy and wants to help people get the information they need to make informed choices. She is originally from New Jersey but moved to North Carolina in 2007. She is still struggling to assimilate to the Southern lifestyle as evidenced by the fact that she refuses to accept fried chicken on biscuit as an acceptable breakfast food.

You can follow her on Twitter @HealthyNurse13 she may even send you pics of herself dressed like a nurse.  Kidding.