Coffee or Exercise for More Productivity at Work?

An important meeting is 30 minutes that needs your utmost attention and participation.  Your boss is expecting you to fill in vital details that can close a huge sale.  The problem is you’ve been sitting and staring at spreadsheets for the past hour and about to fall asleep.  What is the best course of action?

  • Drink 2-3 cups of coffee to wake up
  • Do nothing
  • Walk up and down the stairs in the emergency exit for 10 minutes, 15 minutes before the meeting
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Typical thoughts would be the first choice.  Some may try to push through and step into the room like a superhero and nail the presentation.  Science and the 2018 Physical Activity Guidelines Report by the CDC states the last option is best. 

I know what you’re thinking, “how can walking up and down the stairs for 10 minutes do anything but get me sweaty and out of sorts?”  Let me calm you fears, my friends, with some facts not fake news.  These are some of the findings in the CDC’s report from 2018.

  • A single bout of moderate-to-vigorous physical activity will reduce blood pressure, improve insulin sensitivity, improve sleep, reduce anxiety symptoms, and improve cognition on the day that it is performed.
  • Strong evidence demonstrates that acute bouts of moderate-to-vigorous physical activity have a transient benefit for cognition, including attention, memory, crystalized intelligence, processing speed, and executive control during the post-recovery period following a bout of exercise.
  • The largest positive effects are observed from 11 to 20 minutes after the bout of activity.

Granted, the CDC is under fire for their confusion on pandemic guidelines.  These came out two years before the word coronavirus was trendy.  Also, they spent 10 years researching and updating their original report from 2008 to deliver these guidelines, not 10 days as it seems now. 

You can apply these principles to any complex task you have at work.  They also apply equally well for your children before taking tests.  Maybe schools should read this evidence, but that’s another story for another day.  Of course, you know the physical benefits a few added steps can do for your heart, lungs, and weight loss. 

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The key phrasing in all of this is moderate-to-vigorous.  That means your breathing is a little labored, yet you can still hold a conversation.  It is not a leisurely stroll around the parking lot or to the break room for another donut.  Some exertion is required, also does not require playing a 90-minute soccer game.  Using that as your template, there are many activities you can do that you enjoy achieving moderate-to-vigorous.  Point is, do it!

An even better part of these findings is they occur naturally.  You do not have to make crystallized intelligence and processing happen, they do automatically in the brain just from elevating your heart rate to moderate-to-vigorous.  How awesome is the human body?!  All of these are organic byproducts of moving around a little more with slightly higher intensity.  No purchase necessary and no negative side effects. 

If you do not experience what a 10-year study says, I will send you a $10 gift card to the coffee store of your choice!  Email me at athleteinthegameoflife@gmail.com and give me your details why the evidence did not work for you.  If you need more suggestions, email me also.  My aim is to help you perform better in your career.

Move or Die! Sitting All Day Is Not Natural for Humans

Fact or Myth:

  • Ancient gladiators had a fully equipped gym with an outdoor area for tire flips and pushing the sled
  • Native Americans based their nomadic movements on where the local gyms were at
  • The United States Colonial Army used TRX classes to prepare for defeating the British

Which one of the above statements is correct?  That’s right, none of them!  Without gyms and health clubs, these people were studs and could literally kill a bear with nothing but a knife or bow and arrow after stalking the animal on foot for miles.  No Group X classes either for the women left at home while their husbands were away fighting or kidnapped by the enemy.  They too had to be strong and survive physical tasks just to get food on the table and care for the children.

Why am I going to this extreme to discuss health and fitness?  Because over 1/3 of American adults are considered obese.  Millions of workers and older adults increased their sitting time over the last 18 months from the pandemic, making them more susceptible to death from heart disease, COVID-19, diabetes, stroke, and falls (older adults).  As our ancestors showed us, you don’t need a modern gym to be healthy and active.

Movement throughout the day is natural for mammals, and humans are mammals.  Sitting and staring at your laptop and devices are not instinctual lifestyle patterns.  This is why you get that feeling to stand up and move around after being seated for hours, it is hardwired into our brains that movement is natural and must happen regularly. 

Photo by Alexander Suhorucov on Pexels.com

If you read LinkedIn articles, you have seen the topic about mental health problems from isolation and being chained to laptops for longer than when people went into the office.  Physical health problems are directly related to mental health problems, and both could be resolved with more physical activity daily.  This goes for adults and children on distance learning programs.  I’m not going down the rabbit hole of reopening schools or not.  Physical exercise and physical activity are mandated by the CDC for children to have proper mental and emotional health.  In fact, 150 minutes per week of moderate-to-vigorous physical activity, with two days per week of bone and muscle strengthening, is the bare MINIMUM.

It’s time to stop the excuses for no gym membership.  Walking, doing push-ups and pull-ups at a park, and some basic stretching costs nothing, requires no home equipment, and suitable for all ages.  Pills, potions, and shakes do not and cannot replace physical activity and exercise.  To stay ahead of the Grim Reaper, you must get off the couch, turn off the device, and get moving!

Back to our ancestors, movement was part of their normal lives.  In today’s culture, you must make the decision to stay moving, or face the consequences of early death by disease and viral infections.  For me, it is a no brainer to stay active with hobbies I enjoy.  There are plenty of options that trick you into thinking you’re not exercising while you actually are.  Use your social networks to find bike rides, fun runs, baby & me, pub crawls, anything that includes moving while enjoying the company of others.  There is not a wrong answer for picking any activity that involves movement, fun, and socialization.

Get out and do something active daily for 30 days.  Share it on my Facebook page @athleteinthegameoflife, Twitter @MattPeale, or LinkedIn @MatthewPeale. Invite family and friends to participate with you.  Getting used to physical activity on a daily basis can do wonders for your mental health and positive attitude! 

To signup for my monthly newsletter, go to my website mattpeale.com.

Staying Grounded: How to Keep Your Feet & Ankles Healthy and Reduce Risk of Injuries

Do you have happy feet and ankles?  Yes, it may be an odd question and hard to define just what happy feet and ankles are.  For the purposes of this blog, happy feet do not refer to the animated movie or how you feel after getting a pedicure.  People that are unhappy with their feet and ankles are easy to pick out in a crowd.  They can’t stand very long, have possible issues walking or running, are prone to injuries, and may have swelling or inflammation regularly. 

Foot and ankle problems are not race, gender, sexual preference, age, or religious affiliation biased.  Many problems with your feet and ankles could be alleviated, or at least made less severe, by treating the muscles around your ankle joints a lot better.  Your knees could thank you also for being nicer to your feet and ankles.  Even your hips and low back benefit from heathy feet and ankles. 

Photo by Kindel Media on Pexels.com

April is National Foot Health Awareness Month by the American Podiatric Medical Association.  Most people take the health of their feet and ankles for granted, or that pain will stay with them forever.  This blog is to educate you to change your thinking on both.  Your feet and ankles are the foundation of balance and stability for the body when standing.  The major muscles around the ankle joint are the soleus and gastrocnemius, which compose the calf, and the anterior and posterior tibialis, which are on the shin.  The calf muscle points the toes down and the shin muscles point the toes up.  It’s vital to keep them in balance to avoid injuries and dysfunction all the way up to your lower back.

Typically, most people have overly tight calf muscles and overly weak shin muscles.  The calf muscles are one of the easiest muscles to stretch on the body.  The first stretch is very simple:  stand in a staggered stance with your feet facing forward, the back heel on the ground, front leg slightly flexed, back leg straight, and lean forward slightly.  Do not bounce, ease into the stretch and hold for 20 seconds then switch feet.  The second stretch is to put your heel on the ground in front of wall and point your toe up high as you can, like your foot is on the gas pedal.  Lean forward into the stretch keeping your toes pointed up, do not bounce, and keep the leg straight.  Hold each foot for around 20 seconds.

Calf stretch with toe up
Staggered stance calf stretch

Strengthening the shin muscles is also simple and can be integrated into your normal lifting program or done at home for overall health.  Walk like you have swim fins on, exaggerating your toes pointing up with each step as your heel strikes the ground.  Walk 30 total steps for 1-2 sets.  Another simple, not always easy, exercise to do is practice standing on one foot for 15-20 seconds.  If your balance is bad, stand close to a wall or stable object you can hold if you lose your balance.  Balance is a function of proprioception, how your body reacts to various stimuli in space.  It is a use it or lose it skill and can be regained through consistent practice. 

Keeping proper length-tension relationships with the muscles around your ankles can go a long way towards preventing Achilles’ tendon injuries, ACL injuries, low back pain, and shin splints.  While this list is not inclusive of all feet and ankle injuries, nor is it a fail proof method to avoiding all feet and ankle injuries, keeping the mobility, flexibility, and strength of this important joint is crucial for Activities of Daily Living (ADL).  If you’re a runner or weekend sports warrior, healthy feet and ankles are mandatory for providing the enjoyment you get from participating in such activities. 

Strengthening the anterior tibialis

For people with structural issues in their feet and ankles, please see a medical specialist who can help with your specific problems.  Wearing proper footwear for your activities that is in good condition is also important for avoiding injuries.  Ladies, high heels look great, but they are not your friend for keeping the ankles happy.  Also, performing squats elevating your heels also increases your chances for injuries by shortening your calf muscles and restricting range of motion.  Do NOT believe magazines and websites that tell you this position is great for your glutes.

To help you with ankle joint health, I have written an online course just for you called Overcoming Chronic Pain Through Stretching & Strengthening.  It provides pictures and videos for stretches and exercises that can help everything I mentioned in this blog.  I also guarantee or your money back after completing the course, if you do not see the results you desire.  Trust me, this can be life changing now and for years to come.  Check it out and also my website for more details and how to sign up today!

3 Moves Guaranteed to Reduce Low Back Pain

The presence of low back pain is significant in U.S. society with up to 35% of individuals experiencing reduced activity due to chronic back conditions and approximately 7% of that number with back issues that persist for 6 months or more (U. S. Department of Health and Human Services, 2019).  Whatever you do to reduce this pain never seems to work right.  You take ibuprofen, try to stretch in some way, even stand once-in-awhile to take the pressure off.  All to no avail and the vicious cycle continues.  I promise you are not alone in this struggle!

Let’s face it, your job description is not changing to give you more freedom away from that laptop, phone, and tablet.  So you have to do something different for pain relief than before or it is the definition if insanity.  Only because you haven’t studied like I have, do you understand which muscles to strengthen and which ones to stretch.  Luckily for you I took the guesswork out and created a self-paced course you can follow online.  It is simple to follow, easy to understand, and guaranteed or your money back after completing it, if you do not get the results you desire.  The course is Overcoming Chronic Pain Through Stretching & Strengthening.  Click on over to it and take a look.

Today, I’m sharing a little secret from it and giving three movements you can do from home to help alleviate that nasty low back pain! 

Erector Spinae Stretch
  • Prone floor cobra – lay face down on the floor, your arms are at your sides with palms down.  Slowly raise your chest off the floor, squeezing your glutes and shoulder blades together.  Keep your face looking down and head aligned with your spine.  Hold for a count at the top of the movement and lower yourself down in a controlled motion.  Some people also lift their legs to activate their glutes, and that is fine also.  Perform 15-20 reps for 1-2 sets
  • Erector spinae stretch – sit with one leg out in front of you, the other leg crossed over with your foot flat on the ground next to the knee of the extended leg.  Turn your body towards the up leg and place your opposite arm against the outside of the up leg.  Push slightly on that leg as you rotate your upper body as far as you can.  Feel the stretch on the outside of your glute and in your lower back.  Hold the stretch for 20 seconds then switch.  Perform this 1-2 times per side
  • Plank trio – get into a plank position with your forearms and toes supporting your body weight.  Hold this position for 20-30 seconds depending on your strength level.  Immediate turn to one side with that forearm supporting your weight, your legs are straight with one on top of the other.  Hold this for 20-30 seconds then repeat on the other side.  Place your hand down for support if needed, and stagger your legs with each foot on the ground if more help is needed.  Perform the sequence three times with 60-90 seconds rest between each sequence
Prone floor cobra
Side plank

Some of the muscles you my know involved with low back pain are the piriformis, psoas, and erector spinae.  Sitting keeps the erector spinae and piriformis weak and overlengthened, while keeping the psoas constantly contracted and overly tight.  The muscles in your abdominal region:  obliques, transverse abdominus, and rectus abdominus, are shortened/contracted, further pulling your low back muscles into an overstretched position.  What a person has to do is stretch the ab muscles and strengthen the low back muscles.  Doing sit-ups till you can’t move after sitting on your couch with your laptop only makes the problem worse.  By lengthening and strengthening simultaneously with the plank trio, you are helping to stabilize and reduce pain in your low back. 

These three movements can be integrated into your existing workout routine or become the start of a daily healthy lifestyle regimen to feel better overall.  Your golf swing, tennis serves, squats, gardening, etc., will all benefit from these simple exercises.  Remember, my course goes over these moves and more that can make a major impact on your quality of life.  I guarantee your satisfaction after completing it or your money back, I promise.  Click Overcoming Chronic Pain Through Stretching & Strengthening to sign up today!

5 Minute Routine at Work to Reduce Back & Neck Pain

The end of the pandemic is here!  No, it’s not.  Yes, it is!  No, it’s not.

Whichever end of the spectrum you choose to believe in, the truth is your neck and back pain from siting are here to stay unless you do something about it.  Every article on LinkedIn pushes a hybrid working from home and going into the office.  Whether that is true or not remains to be seen.

Photo by Ivan Samkov on Pexels.com

A typical going into the office day:

  • 30–45-minute commute sitting each way (driving, carpool, public transportation)
  • 6-7 hours sitting at your desk, in a meeting, on sales calls, etc
  • 1 hour sitting at lunch
Photo by Liza Summer on Pexels.com

A typical home office day:

  • 8-9 hours sitting at your dining room table, couch, or home office chair
  • Driving an hour for carpool or sports practice
  • 1-2 hour sitting while on devices/TV at night

Regardless of which method or combination of methods you choose for work, developing chronic pain from sitting is guaranteed!  What the pandemic did was increase the attachment to devices by requiring workers to be on more meetings than before as a way to ensure people are “working”.  If you were in denial of feeling the pain before March 2020, you probably aren’t now.

Photo by Karolina Grabowska on Pexels.com

How can you alleviate your muscle imbalances and pain while still being productive?  There are a number of stretches and exercises you can do standing next to your workstation, whether it’s in a traditional office sense or at your dining room office.  I’m asked in all my interviews by radio and podcast hosts how often should a person stand up and move around.  The answer is whenever possible.  Use that technology to set an alarm as a reminder to at least stand for two minutes every hour at the minimum. 

For those a little more ambitious that care about their health, here is a five-minute routine you can do twice or three times per day, without getting sweaty.

  • Arm flaps:  extend your arms at shoulder height to your sides, thumbs up.  With shoulders back, head looking forward and in line with your spine, raise your arms to touch thumbs above your head.  Lower them back to shoulder height in the starting position.  Repeat 15 times
  • Face pulls:  extend your arms in front of you at shoulder height palms facing down.  With shoulders back and head in line with your spine, pull your arms back toward your face, then return to the starting position.  Repeat 15 times.
  • 1 leg RDL with reach:  stand on one leg (use a wall or chair for balance if needed), extend the opposite arm at a 45-degree angle toward your head.  Reach across your body and touch the opposite knee of the leg you’re standing on keeping your arm straight and return to the starting position.  Do not lock your knee, keep it with a slight flex as you normally would while standing.  Repeat 10 times on one leg then switch.  As you get stronger and better balance, touch lower on your leg toward your foot.

These three movements can be done anywhere and anytime without weights.  All age groups (yes even kids doing online school) can do these and benefit.  The muscles worked are your hamstrings, rear deltoids, rhomboids, and mid trapezius.  These are muscles that get over-lengthened while sitting and typing on your laptop because you are hunched over.  Give them a try and email me at athleteinthegameoflife@gmail.com with how you feel after trying daily for a week.  You can also post on my Facebook, Twitter, and LinkedIn.  Want more help?  Sign up for my course Overcoming Chronic Pain Through Stretching & Strengthening.  Guaranteed to make a difference or your money back!

How to Retain Clients: Experiences of a Fitness Professional to Help Your Business Grow

Client retention is the key to any successful business.  While acquiring new clients is the lifeblood of a growing business, it cost a lot less to keep them than constantly having to find new.  The fitness industry operates the same way.  How can professionals retain clients for services that are 100% based on disposable income?  There is no one single answer.  I will share my experiences to help you in whatever line of client business you are in.

The first step in retaining clients in a business based on disposable income is to have a salesperson mindset.  A huge problem in the fitness industry is that personal trainers think people will come to them because they look good and like working out.  That is the farthest thing from the truth!  Unfortunately, personal trainer certifications wait until the last chapter of a 500-page book to give any information on sales and marketing.  38 chapters are dedicated to anatomy, biology, physiology, and how to partner body parts together for an effective workout routine.  One chapter half the length of all the others gives any info on how to gain and retain clients.  The same goes for doctors, lawyers, and accountants to name a few.

Janet MacDonell

The second step is to work with a wide variety of clients with different goals and ages.  To many trainers want the perfect client who does everything like them and has the same amount of time to spend as they do.  The overwhelming majority of clients have jobs and families that require 99% of their attention.  A couple hours per week with you is not their life.  By working with a variety, you learn how to relate and adjust your style to different people based on where they are in their life.  I had a female trainer co-worker who only wanted to work with other females who were “serious” and had time two days per week at 5:00PM or 6:00PM.  Because she was so restrictive, she missed out on a long-term client that became one of my best friends.  Needless to say, she isn’t employed by the health club anymore or has any clients attempting to train privately.

The third step is to be a product of your product.  People only invest when they see a potential ROI.  Fat and out of shape trainers are broke.  It doesn’t mean you have to be a fitness model or competitive bodybuilder.  You do have to represent a healthy, active lifestyle, and be able to do the workout yourself that you’re making the client perform.  I say this because sometimes the obvious is not so obvious.

Rob Tepper

The fourth step is to be authentic.  People hire other service providers based on some type of emotional connection and justify with logic.  If you are fake, good luck in retaining any clients beyond an initial package.  Because fitness professionals are completely optional, clients are not required to stay with you or even finish out a package they purchased.  A person invested in you because they felt a connection that makes them want to show up before or after work when they have better things to do than waste it on a flake.  Some of my best friends were and are current clients.  You can maintain professionalism and cultivate personal relationships outside the gym when you are authentic.

Hank Adams

The fifth and final step is be teachable.  Continuing education credits are required for any professional service provider.  I’m not talking about going through those motions.  Listen to other gym members, co-workers, managers, and industry news.  Don’t be afraid to implement new ideas and techniques to keep your clients and you interested.  I always have my ears and eyes tuned to other trainers on how they work with their clients.  Give credit to them when you use their ideas and techniques.  It fosters a giving relationship at work and one of trust.  A couple other trainers bought and read my book.  I was honored they thought highly of me enough to invest into my philosophies and practices.

It is easy to think your business is different.  The truth is it really is not when dealing with people.  The service or product you represent is different, how you interact and relate to other humans is the same across all businesses.  For more info on how I work with clients, please email me, Matt Peale, at athleteinthegameoflife@gmail.com, and go to my website, mattpeale.com.

Tips for Healthy Eating While Working From Home

You are what you eat.  I’m sure you heard that numerous times in your life.  March is National Nutrition Month by the Academy of Nutrition and Dietetics.  If you’ve been working from home or sheltering in place, your eating habits may not be as healthy as they used to be last year.  Without dressing up for work, moving around much, and easy access to your kitchen for random snacking, the “WFH 15” may have invaded your waistline.

Photo by Katerina Holmes on Pexels.com

Fear not!  March is the perfect month to regain control of your eating habits, and it can taste good too!  Week 1 encourages you to eat a variety of nutritious foods daily.  Try a new fruit or vegetable this week.  Raw is always the healthiest way and gives you the true flavor.  Pick fruits and vegetables with different colors because they have different antioxidants and nutrition profiles.  Also drink plenty of water, not soft-drinks and juices.  If you haven’t read a nutrition label before, read a few on the items you normally buy, could be eye opening!

Week 2 is about planning your meals.  From my experience, this is where people fall off the wagon.  When you don’t know what your next meal is, you make impulse choices which usually aren’t good!  You’re in a rush and find yourself starving!  The downhill spiral begins and it’s hard to stop.  Plan healthier meals with your family for everyone to learn new ideas and get on board with healthy lifestyle choices.  It doesn’t have to suck when one person is on a “diet” and can’t eat the same as others in the house.  By planning and cooking healthier, good tasting food, everyone enjoys together and reaps the benefits.

Photo by Sean Hayes on Pexels.com

Week 3 is taking your planning from the previous week and learning new skills to make delicious dishes that are good for you.  Try using fresh herbs, or new spices on meat, chicken, and fish that you already cook.  Stay away from breaded and fried, all you are tasting are breadcrumbs and flower anyway, not the protein you are frying.  You may even feel better and not have a stomach-ache after eating grilled and backed items instead of fried.  Wasting food truly is a sin in many ways.  Make smaller portions or reuse the leftovers in different dishes if you’re sick of the same taste.  Freeze what you don’t use after three days in the fridge if possible.  Your wallet will thank you also because a dollar can be stretched when you repurpose food items for other dishes.  How do you think gumbo and jambalaya became popular?

Week 4 is a good time to make an appointment with a Registered Dietician Nutritionist (RDN).  An RDN is educated on how to work with any special diseases and conditions you have.  They can also give more detailed guidance for weight loss and sports performance than a personal trainer or Corrective Exercise Specialist as myself.  Knowledge truly Is power and combining an RDN’s knowledge with a fitness professional’s knowledge gives you the total package for maximizing and enjoying a healthy, active lifestyle.

You can’t out lift, run, or cycle a bad diet.  Poor refueling choices have negative effects on everything you do and feel physically.  Being sedentary multiplies your bad choices to increase health risk factors like heart disease, type 2 diabetes, and stroke.  Those are three of the top five killers of Americans annually, and many could be prevented.  Add to it COVID-19 as a risk factor, and you know who has the most negative effects and chance of death, people who are obese.  Approximately 1/3 of all adult Americans are considered obese by the CDC, this does not include the millions that are overweight and headed to obesity.

For more information on nutrition and healthy eating choices, go to myplate.gov, cdc.gov, and eatright.org.

3 Tips to Choosing a Fitness Professional For Your Exercise and Health Goals

What makes a fitness professional worth the investment?  Working out on a few machines every week isn’t that difficult right?  Adjust the settings to your size, figure out a weight to do 10 reps with for a couple sets, and you transform into a fitness model in 30 days or less guaranteed!  That’s what social media and advertisements have you to believe.

Since I was a early teenager I have been attracted to working out.  Even though I played soccer most of my life along with other sports growing up, weight training was something I knew I needed for better athletic performance and because I had little self-confidence as a thin kid.  As most teen boys wanted, I also had the desires to bulk up and look HUGE!  All I needed was to lift a bunch of heavy weights, read some bodybuilding magazines, and instant massive physique! Wrong.

Photo by Andrea Piacquadio on Pexels.com

Finally, at the age of 18 I received my first gym membership after working out in my room with a curl bar and doing push-ups and pull-ups.  Unfortunately, I still had no idea what I was really doing until I studied for and became a personal trainer in 2008.  I went 15 years of bumbling along reading only the same bodybuilding magazines as a guide.  Let me guess, you have done basically the same thing with some kind of magazine and now YouTube sensation to guide you.  I’m willing to bet a large sum of money you also are still clueless and have not achieved what you want regarding your athletic performance and overall health.

A fitness professional is an investment, no doubt.  Remember that fitness professionals also made an investment in themselves by spending $400-$500 on a certification, sometimes multiple certifications.  Plus, they have continuing education credits to maintain that certification, which are also a financial investment.  Fitness professionals are not just the biggest guys and hottest girls in the gym. 

How do you know who to invest in for your health and fitness goals?  I’ll share with you three characteristics of a good fitness professional.

  • Relationship oriented: they show a true interest in their clients beyond taking their money.  You truly matter to them beyond the 30 or 60 minutes a couple times per week.
  • They are a product of their product: they “look” the part and enjoy being fit.  A fitness professional doesn’t have to be the biggest, fastest, strongest, and best looking, they do need to exemplify a healthy, active lifestyle. 
  • Their own workouts are similar to what you enjoy: fitness professionals train others similarly to how they workout, it’s being human.  Watch them and see if you gravitate to their style.

Not all clients stay with the same professional, and that is fine.  Work with a few until you feel comfortable.  Ask them questions about their experiences both in fitness and life overall.  If you’re a 55- year-old male, a 27-year-old female may not understand what’s going on in your stage of life.  The relationship has to be win-win.  Fitness professionals are also counselors because our clients are in a vulnerable state and they feel comfortable sharing about their lives.  Being able to trust each other is crucial for maintaining a long-term relationship.

You are investing in their knowledge and expertise to get you where you have not been able to go.  If you’re health is worth it, then hiring a fitness professional is worth it.  Just like having a CPA.  Sure, you can do your own taxes, is it worth the risk of fines, penalties, and levies if the job isn’t done right?  Only you know the answer to that.  Your health is the same risk assessment.

For questions about my experiences with clients, email me at athleteinthegameoflife@gmail.com.  Go to my website and learn how to be on the Athlete in the Game of Life Team to receive a FREE copy of my book.

What is the Best Kind of Cardio Workout?

I’m often asked what the best exercises for a variety of body parts are, and for cardiovascular workouts.  In keeping with American Heart Month in February, I’ll discuss the cardiovascular workouts in this blog.  The number one secret nobody will ever tell you about establishing a true healthy lifestyle for heart health, do whatever you like the most!

Photo by Mary Taylor on Pexels.com

“But, Matt,” you say, “running is the best because it clears my head.”  If running indeed clears your headspace, then run.  For me, running makes me angry and I hate it, so not going to happen.  The only way human beings stick to anything that requires a little work is if there is a modicum of happiness that accompanies it.  This is why diets fail 90% of the time, because they are about deprivation with an ending point.  When the diet is over, you go back to your old ways of eating and gain all the weight back if not more.

The best cardio exercise is the one you have some kind of enjoyment during the process.  This is why people play tennis, racquetball, and adult basketball leagues, they have fun and don’t do it consciously thinking about the benefits to their heart.  The heart will beat faster and pump blood to the needed muscles whether you run, cycle, play soccer, or swim, it does not know the difference.  Your brain knows what limbs are moving and how to initiate nerve impulses that go with the physical activities.  Your heart cannot think and therefore just does its job of beating and keeping you alive.

Photo by Andrea Piacquadio on Pexels.com

There are methods to maximize the time you spend doing cardiovascular training.  In my blog last week, I talked about one called Tabata.  The principle behind Tabata is interval training, where you do short bouts of intense movement followed by rest or slower movement.  The CDC says even five-minute bouts of moderate-to-intense exercise are beneficial for the heart and brain in their 2018 Physical Activity Guidelines Report found on their website.  The interval training concept focuses on how quickly you can recover from an intense bout before going back to that higher intensity.  Benefits of interval training:

  • Can be done in shorter amounts of time than steady state
  • Any type of exercise can be used (walking, running, swimming, weight training, etc)
  • Doesn’t need any extra equipment
  • Mimics all sports involving a cardiovascular component

Using the FITTE method is how personal trainers work with clients.  So, here’s your free insight!  Frequency Intensity Type Time Enjoyment.  There’s that enjoyment piece again.  FITTE is how you can adjust the variables for maximum efficiency and enjoyment!  Interval training uses all aspects of FITTE to ensure you get the most bang for your buck, which is time spent on the activity. 

Frequency is how many times per week.

Intensity is your heart rate percentage related to your maximum rate.

Time is how long are you doing the activity.

Type is whatever activity you choose to do.

Enjoyment is purely subjective based on your happiness.

Example A using these variables for a 20-minute cardio session:  twice per week on the assault bike doing intervals of 1 minute all out, 2 minutes slower pace.

Example B using these variables for a 30-minute cardio and weights session: three times per week broken into four, six-minute circuits with a minute rest between circuits.

Your heart doesn’t know the difference between the examples.  It loves the process and results either way.  Get off that hamster wheel of a treadmill unless you really LOVE it.  Adapt and adjust the variables to what gives you the most enjoyment.  I guarantee you will stick with it once you practice the adjustments to help achieve your goals!

For more help, please email me at athleteinthegameoflife@gmail.com.  My coaching programs are also available on my website.  Follow me on Facebook, Twitter, and LinkedIn.

10 Minutes a Day Keeps Heart Disease Away. WFH Tip for Simple Home Workouts

How many 10-minute blocks of time do you waste mindlessly scrolling through social media platforms daily?  And at the end of that 10 minutes, nothing productive happened except you are a little dumber now than before.  In that same small amount of time, you can reduce your risk of hypertension and cognitive decline all from your living room office.  Not to mention feel and look better.

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I’m sure you heard of Tabata, 20 seconds of activity followed by 10 seconds of rest then repeat in four minute circuits.  It fades in and out of being trendy, and always stays effective.  A full Tabata workout is 16 minutes (4 circuits of 4 minutes each), you can add or subtract to that time based on your fitness level and available workout time.  No special equipment is needed, just a little courage to try something new and a timer.

With connectivity up two more hours working from home than at the office, taking a few minutes for physical activity is essential for physical AND mental health.  If your gyms are closed, you only have at home indoor options.  The CDC says bouts of activity lasting little as five minutes have beneficial effects on the brain if they are moderate-to-vigorous.  Boom! You’re winning the mental health battle already! Your heart benefits automatically when you elevate it from exercise, regardless of the type, another win.

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People tend to complicate exercise by thinking it has to be elaborate moves with multiple equipment types.  If you ever worked on a farm, you know how heavy the workload can be and not a barbell to be found, yet your body is put through the ringer.  A Tabata workout is similarly effective.  I jokingly call these types of workouts “prison style” because it’s just lifting your body weight various ways.  If you were stuck in an 8×8 cell, you can do the following workout:

Circuit 1: 4 minutes, do the exercises consecutively 20 seconds of work 10 seconds rest, then repeat for 2 total circuits.

  • Body weight back row pulling yourself towards the bars
  • Squat jumps
  • Push ups
  • Bicycle crunches

Circuit 2:  Same as circuit 1 flow

  • Pike push ups
  • 2 leg glute/hamstring bridges
  • 2-foot hops
  • Mountain climbers

Total time with even a brief rest between circuits, 10 minutes.  No equipment provided in jail.  At home you could hang underneath your dining room table and do the body weight row, everything else can all be done with a small floor space.  Sure, working from home may seem prison-like now after almost a year, so I get it.

Most music apps have a Tabata playlist which includes the timing for start/stop.  If you have dumbbells and/or a resistance band, now you’re really in business!  There are no wrong answers for exercises, just make sure every part of your body is worked at least once.  If you’re a newbie, one round may be enough at this intensity.  If you’re a novice, two rounds are great.  10 minutes, three times per week can make a major positive impact on your health.  Give it a try!  As you gain experience, add more circuits throughout the day.  Compared to wasting an hour daily on social media with no physical and mental benefits, you have now changed your outlook on life.  Congratulations!

For questions about Tabata, feel free to email me at athleteinthegameoflife@gmail.com.  Go to my website and order my new book, The Athlete in the Game of Life, to learn how exercise impacts the brain.  Plus listen to my interviews from radio stations all over the country.  I promise you will learn more than you imagined!