Our cells consume extra oxygen (and burns extra calories) during a workout. This elevated oxygen consumption can continue after a workout because the cells are busy restoring and building tissue in order to prepare our body for the next workout. This phenomenon is known as excess post exersice oxygen consumption or EPOC. EPOC was first noted in the 1920′s but has been studied extensively since the 1980′s. Though the studies regarding how long EPOC lasts are conflicting due to different measurement methods, types of exercise, duration and mode; we do know that exercise intensity is the strongest factor affecting EPOC. The harder we train, the greater the afterburn
Study on Aerobic training in a metabolic chamber
Since testing in a metabolic chamber is the most accurate way of measuring metabolism, I’d like to site a study, Knab et al, (2011) published in Medicine and Science in Sports and Exercise. A metabolic chamber is a small room where subjects can live while scientists measure precisely how they eat, sleep and exercise while also tracking how oxygen is consumed in the vacuum. Since other methods of measuring metabolism are not as accurate and since the subjects can not lie about how they eat, move or sleep, this study has great appeal.
According to this study done on 25 year old men, a 45 minute workout on a cycle ergometer had an average energy cost of 519 kilocalories. EPOC was elevated for 14 hours afterwards–an increase of 190 kcal compared with the control group of those who rested.
Comparing high intensity resistance training to traditional resistance training
Another study on how traditional resistance training compared to high intensity resistance training, Paeli et al, (2012) published in Journal of Translational Medicine, tested men (aged 24-32). The first group used traditional resistance training methods which consisted of 4 sets of 8-12 repetitions to failure (70%-75% of their 1 rep max) with 1 minute rest between sets for single joint exercises and 2 minutes rest for multiple joint exercises. The training lasted 62 minutes including a 10 minute warm up on the treadmill.
The high intensity training group lifted to failure a weight comparable to the subject’s 6-RM (meaning subjects could do 6 reps but not 7 or more). After 20 seconds of rest they lifted the same weight to failure a third time (1-2 reps). They rested for 2.3 minutes then repeated the entire regimen a second and third time. The training session lasted approximately 32 minutes, including a 10 minute warm up on a treadmill.
Ater a 22 hour period, the subjects were tested. The traditional resistance training group had an energy expenditure that was 5% (99 kcal) greater than their resting values. The higher intensity group’s energy expenditure was 23% greater (452 kcal).
According to these studies EPOC is elevated after many types of workouts but mostly for high intensity resistance training, probably because that produces the most wear and tear on the body, thereby requiring more recovery.
Also keep in mind that while intense training increases the metabolism, starving oneself and over exercising can decrease the metabolism. The subjects in the these studies were also given extra food to make up for the extra calories they burned. For more information on how not eating enough while exercising too much can hurt the metabolism, read this article:
For more information on burning calories, read this article:
This month, I will be doing a workshop on nutrition that will cover nutrition and diet recommendations for athletic performance and fat loss. Learn which carbohydrates impact glucose levels, which proteins and fats we should be eating, and how to properly calculate your ideal caloric intake/output. All of the information to be shared are based on the latest studies and most up to date expert advice.
For more information on this workshop, click this link:
I’d like to introduce you to my friend and colleague, Raj Kumar, who has helped to write a fascinating book which uses classic yoga and body mind programming principles in order to teach the reader how to take charge of his/her future. Raj has worked as a professional engineer and research scholar. After experiencing how holistic medicine changed his health, he became a yoga and meditation instructor in India. I am excited to announce that he and his colleague, Professor K.N.Krishnaswamy, have recently released “Create Your Own Future Through Body Mind Programming.” This post is my interview with Raj about how and why he came to write this fascinating book which I have had the pleasure of reading.
Rhea: In your book called “Create Your Own Future Through Body Mind Programming”- Can you give some example of how a person can create their own future?
Raj: BMP is a tool of ‘Self Transformation’(ST) which means bringing about desired changes in the behaviour – habits , attitudes, belief, perceptions and learning. In BMP we also make use of the inbuilt ‘Goal Striving Mechanism’(GSM) by conveying our goals by BMP vehicles developed by us. The programming is done at deeper levels of consciousness. A person can create their own future by changing their habits, attitudes, beliefs and acquiring knowledge and skills etc. In our book we have given real cases where people could become what they wanted to be.
Rhea: What is BMP ?
Raj: BMP stands for Body Mind Programming and it is about tuning the resources we possess – body and mind – to create a new way of living. In this new way of living we accomplish our goals whatever they may be. The path of BMP has a basic rule: know what you want and have the conviction that you need only to transform yourself to get what you want. Normal changes take a long time. BMP speeds up the process of change. The systematic seven step procedure is highly effective and efficient and takes a fast track to the desired changes by changing the impressions or programmes. BMP is coupling of Yoga and Science and is a new paradigm for self transformation. BMP is also a scientific way of prayer to our inner divinity which has infinite knowledge and capability. Our studies and research in the art and science of self – improvement led to the concept of programming the ‘Inner Human Computer’ and we named it Body Mind Programming
Rhea: How does BMP relate to Yoga/ NLP ?
Raj: In BMP we have used the tools of Yoga like Pranayama (breathing exercises) and meditation for reaching the deeper levels of consciousness and to convey the goals through affirmations and visualization to the supraconscious mind. We have developed four vehicles – Rhythmic Balance, Pacific Harmony, Implantation and Synthetic Nurturing. These vehicles make use of relaxation methods, breathing, affirmations and creative visualization for accessing the ‘Inner Computer’ and conveying our goals and burning desires to it. BMP is a whole brain approach and uses both the hemispheres of the brain for programming our inbuilt inner computer. The methodology is systematic and consists of well defined seven steps. Through repeated ‘Synthetic Experience’ over a period of time the existing programmes or impressions stored as engrams are changed to the desired one enabling self transformation resulting into changes in behaviour- habits and attitudes.
BMP is quite different from NLP in basic approach however both BMP and NLP uses anchoring (mudras), neuro associative conditioning and pain and pleasure principle. Further BMP makes use of the inbuilt Goal Striving Mechanism of our brain. In BMP mind cleansing to overcome negative attitudes and habits is inbuilt. BMP also helps in making the goals more clear if the goals are not clear and visible
Rhea: What kind of studies have been done on this method?
Raj: Our experiences are deeply embedded in our brain similar to the stored programmes in the computer. This aspect is well established by the neuro sciences. The central issue when applying BMP is that the human nervous system cannot distinguish between a real experience and a vividly imagined experience and the stimulus passed to the body – mind complex from the brain will be the same in both cases. In the application of BMP for every aspect of living, this basic characteristic is exploited in bringing about the desired changes. The research studies on this aspects have given rise to ‘psycho motor activities’ and ‘psycho neuro immune system’. In BMP we have developed the methodology of creating the desired synthetic experience to make use the above researches. Many of the tools and aspects used in BMP have a scientific basis and we are also planning to have scientific studies on the effect of BMP. At present one of the leading chain of hospitals in Bangalore has invited us to train their people and patients referred to Integrative Oncology department. We are regularly going to the hospital and there is good response from the patients and doctors. In collaboration with them a research study on the effect of BMP on Health and Wellness is also planned.
Rhea: Can you give me some examples of BMP practices? What are their stories?
Raj: Gita (name changed) who had passed engineering with distinction could not get any job for a long time. She used to pass the written examination but due to her getting nervous during the interview failed to get selected for the job. BMP helped her to overcome the interview fear and succeeded in getting the job. There are many success stories for overcoming depression, anxiety, fears, back pain, respiratory and cardiovascular problems. It has helped people in becoming what they wanted to be like engineers, doctors, chartered accountants and lovable teachers. Our book gives number of real stories.
Rhea: What motivated you to create the system?
Raj: I would like to share with you one incident which motivated us to start thinking, working and researching which gave the birth to BMP. In one of the International Conference on Holistic Medicine a leading neuro surgeon during his key note address narrated an incident. A fairly young lady had a brain tumor which was tested malignant. The neuro surgeon opened up her skull for the operation and found multiple tumors spread over a large area. In a distracted state if mind, he told the lady the operation had been performed. Later the doctor told his juniors that the chances of her survival were very low whether or not she was operated upon. After a few months a bright and healthy lady met the surgeon with a bouquet of flowers and thanked the doctor as she was perfectly feeling well. The doctor did the scanning and was amazed to find all the tumors have just vanished.
As he narrated this, I got lost in the thoughts – what made the tumors vanish? What was it that was better than the great surgeon? After a couple of days of contemplation and sleepless nights, I met my Prof. K.N.Krishnaswmy and discussed this case. He had a similar information to share. He recounted how he had come across a case of miraculous self cure of cancer (Leukaemia), which he had read about in Reader’s Digest. Both the authors started enquiring into these issues and started researching which consisted of going through lot of literature particularly the cases of great and unexplained phenomenal, achievements in various fields psychology, parapsychology, physics and medicine. We read about Yoga and Vedantha ( both the authors being Yoga Practitioners and students of Vedantha for decades). This finally resulted in the development of the concept of programming the inner computer and gave birth to BMP.
Rhea: Tell me a little about your background. How you became a self help advocate and a Yoga Practitioner?
Raj: Professor K.N.Krishnaswamy has several years of executive experience in defense and has done masters in Aeronautics Engineering and Ph.D in Operations Management and has been teaching as Professor of Management Studies at I.I.Sc, He has keen interest in Yoga and Spirituality and has studied Gita and other Upanishads deeply and practiced Yoga. He has interest in creativity and research in general. Taught privately Yoga and meditation to a number of people.
I (Raj Kumar Dham) am from a middle class family. My early years were spent in refugee camp. Through sincere hard work and by winning scholarship I did schooling and college education. I completed my bachelor in mechanical engineering and post graduation in Industrial Management by securing first rank. For sometime I was a research scholar at Indian Institute of Science at Bangalore and also published papers in national and International journals. I started my professional career as an Industrial Engineer at Bharat Electronics Ltd. In 1982 I became an entrepreneur and started small scale Industrial Unit. In 1986 due to some business problems my health deteriorated very much and through a ‘Holistic Healer’ I got the quantum relief. I got associated with him, learned and started helping others through free sessions, camps, lectures etc. I found Yoga having a great potential in healing and Self transformation. I started conducting free Yoga and Meditation classes at my Atamabodh Canter. Thousands of people have benefited and the most encouraging thing is doctors have also started recommending people to do yoga.
Rhea: Are you working on any future projects?
Raj: A leading group of Hospitals have shown interest in our BMP based on Holistic Health for the patients especially Cancer and Cardiology. We have developed “Heal Your Heart” – A Cellular Level System based on BMP. We are teaching this to patients in the hospital itself. The main objective is to provide deep relaxation of body and mind, to reduce anxiety levels, to improve quality of sleep and quality of life with a view to enhance the inbuilt defence immune system. We are also training their staff consisting of psychologists, counsellors, social workers, physiotherapists and staff nurses etc with a view that they can help the patients with this. The initial response to this is very positive and encouraging. This project will continue and the research study to evaluate the impact of this is also planned. We also plan to start a scientific study in a school to study the impact of BMP on their personality and performance.
We are also working on BMP for executives, managerial staff and IT industry, for increasing their work, performance and improving their quality of life . We intend to motivate researchers from various walks of life to do research in BMP and we are ready to provide them guidance. We have developed a basic frame work of programming the Inner Computer but a lot is to be done now and we call upon interested people to join us in this endeavor for taking it further.
You Can Order Raj’s book at lifepositivebooks.com or click here
I am pleased to announce that I have passed my exams and am now a certified fitness nutritionist specialist! I hope you don’t mind if I start posting more blogs on nutrition as well as exercise and yoga. Proper diet and exercise go together and it is not possible to be truly fit and healthy without a combination of both.
That being said, there is a lot of information about food that is not based on sound scientific principles and they are mostly shared with the intent to sell a particular supplement or diet. Some dietary information is shared because it worked for one particular person but it may not necessarily be the right diet for other types of people. Since I have no other motive than to help people reach their goals in the most healthy way possible, I hope to give you the most unbiased information on nutrition I can.
I’m writing this post on reading labels because nutrition and food labels can be very misleading and if you aren’t an expert on the subject, you are likely to garner the wrong information from them. Also, studies have shown that many people do not reach their goals simply because they don’t know what they’re doing. They might think they are eating something that is good for them when it actually is not. Proper education on what is in the food you buy is integral to success.
For example, the following illustration shows a package of ground beef that is only 20% fat. This may not seem like a lot until you realize that the percentage is not based on calories but on weight. If you look at the part of the label that says “calories that come from fat” you see that 270 of the calories comes from fat while the entire serving has a total of 290 calories. This pound of beef is not lean at all!
I took this picture at the grocery store…..
Here are more facts to consider when reading food labels
Many labels have large print that says they are “heart healthy” or “trans fat free” or “high in calcium” or some other vitamin or nutrient. These labels can be very confusing or misleading, making us believe that an item is very healthy when it may not be. This was brought to to the attention of the food and nutrition board in 2011 when food such as sweetened cereal, macaroni and cheese and ice cream had a smart choice label on it which was supposed to mean that the food was healthy for the heart. More legislation is trying to be passed to make food packaging more honest but it is an on going process. The best way of knowing if what you are eating is healthy is to get educated on proper diet and learn to read the nutrition section of the label and the ingredients. Do not judge a food by the front of its label.
Another example of mislabeling is trans fat. A label might say “free of trans fat” when in fact, it does contain trans fat or hydrogenated oils. The reason the food might claim to be trans fat free is because, by law, they only have to reveal a certain amount of trans fat on the label. If its less than .5 grams, the company can get away with saying that it is trans fat free. It may not show up in the nutrition label but it will be on the ingredients list. Trans fat and hydrogenated fats or oils are the same thing. They are the least healthy form of processed fat and can contribute to coronary heart disease, damaged blood vessels and high cholesterol. Often a label will say trans fat free, when it does contain hydrogenated oils in the ingredient list so watch out for this trick.
Also look out for labels that claim to be “whole grain.” A package may say this on the front of the label but when you look at the nutrition label, you might find that the fiber content is actually quite low. Look at the ingredients list. The most ingredients are always listed first and the minor ingredients are listed last. If the first ingredient is “whole grain” then you are getting just that. However, if the first ingredient is enriched white flour or something else and the whole grain is farther along, listed after white flour and other sugars, then you probably aren’t getting as much whole grain as you think you are.
Amounts Per Serving:
When looking at a nutrition label, look at the “amounts per serving” first. You might choose a box of crackers have very few calories but then you find out that one serving is only 2 crackers when you usually eat 10 crackers for each serving. This changes things. When comparing labels, always keep in mind how much a serving is because one brand might have 10 ounces as a serving while another has 20 ounces.
Another thing to watch is when one unwanted ingredient replaces another. Say, you are on a low calorie diet and you see a package that is “fat free,” you might think that package has less calories. However, when I read labels, I often find that the fat free packages contain more sugar in them. Because of the added sugar, the calorie content does not change. In general, if the food is processed or cooked with many ingredients like a box of pastries, bread, soy milk etc., extra sugar may be added if the fat has been taken out. However, if you are buying whole foods such as meats or milk, the fat is skimmed off without sugar additives. Always read the nutrition label and ingredients list just to be sure.
Rich in Vitamin Claims:
Many times a product might claim to be rich in a certain vitamin. For example, a cereal box might claim to be rich in vitamin D but when you compare nutrition labels, you learn that all products of cereal have the same amount of vitamin D added to their product. Many advertisers will pick out a fact that is true for all products, but make it seem like they are the only product that carries it.
This illustration is taken from the Ace Fitness Nutrition Manual, 2013
One of my favorite English teacher’s in high school once shared that her grandmother was a voodoo witch doctor who apprenticed her in the art but she walked away from it. When we asked her why, my teacher said she couldn’t stand to watch people get sick and die because of a voodoo curse. “Do voodoo curses really work?” we asked and she said that they did through the power of suggestion.
There are many documented cases of people dying of curses from all over the world and a few more studies to back them, which I will site below. These studies have been used to explain the nacebo effect which happens when people are told about the harmful effects of a drug or disease, and this causes them to experience those effects. We know that if we believe that something will make us better, even if it is only water or a sugar pill, there is a much greater chance that it will. This is known as the placebo effect. The nacebo effect is the belief that something that is harmless will harm you and that placebo effect is the belief that something that has no healing properties will help you. Nacebo creates negative consequences and placebo positive ones. Basically, our beliefs are a huge indicator of how well we heal or how ill we become.
Another example of the nacebo effect was an incident at a ball game where someone got horribly ill and everyone believed it was the food. The whole audience started feeling nausea and even vomited, believing that the food had poisoned them. When the news spread that the cause of illness was not the food, everyone felt better.
Clifton Meador, a doctor at Vanerbilt School of Medicine in Nashville, Tennessee, documented many cases of the nacebo effect including the one of Sam Shoeman who was diagnosed with end stage liver cancer in the 1970s and was given only months to live. When he died exactly at his allotted time, an autopsy showed that the tumor never spread. “He didn’t die from cancer, but from believing he was dying of cancer,” Meador stated. “If everyone treats you as if you are dying, you buy into it. Everything in your whole being becomes about dying.”
There was a study published in 2007 in the Annals of Behavioral Medicine by Irving Kirsch and Giuliana Mazzoni of the University of Hull in the UK. They asked a group of students to inhale some air that they were told contained a “suspected environmental toxin,” linked to headache, nausea, itchy skin and drowsiness. Half the students watched a woman inhale the air and supposedly develop the symptoms. The results showed that the students who inhaled the normal air and were told that it was a toxin were more likely to get symptoms. The ones who watched the woman get symptoms were even more likely to get symptoms themselves. This result has been compared to many mass psychogenic illnesses in which word of a virus gets out and people get sick without being exposed to it.
Many studies involving control groups where people are told about the side effects of a particular drug resulted in them getting side effects whether they took the drug or a control.
These studies and many more posed some ethical questions in the medical community. “On the one hand people have the right to be informed about what to expect, but this makes it more likely they will experience side effects,” stated Mazzoni.
Reading about the nacebo effect resonates with me because I see it often in my profession. After personal training and teaching fitness/yoga for over a decade, I’ve observed many patterns of belief. Some people have the strong and unwavering belief that the body is adaptable and that it can heal and get stronger. Others let the fear of exercise lead them to believe that it will hurt them which keeps them from sticking to an effective regimen. Fear of illness or injury can be a self fulfilling prophecy. I’ve also seen people overcome great obstacles and perform skills that were once deemed impossible due to their belief in themselves.
To read my article on beliefs and learn examples on how empowering beliefs can help us accomplish what others deem impossible, you can click here:
I’m tackling this issue again because, at this point in my career, I have been using what I have learned about programming and changing people’s habits to help me change my own beliefs and habits. I’m realizing, it is my job to prop up the people who don’t believe in themselves and so their new belief in success will lead to just that.
Often, people have thanked me for being the only one who believed that they can change. It helps me to look back at my own life and remember the teachers, friends and family members who put me down or destroyed my drive by telling me that what I wanted to accomplish was impossible. Then I think of all the people who believed in me and how they changed my life.
I asked myself, who do I want to be? Do I want to be the teacher who once told one of my students that her belly fat was a part of age and that she couldn’t get rid of it? Yet, after taking my class for a month, the belly fat came right off. Do I want to be like the trainer who told me that a woman can’t do pull ups especially one who only has two fingers? Yet, I just did 30 pull ups unassisted the other day. Do I want to be like the physical therapist who told a few of my clients that it would take them months and months to heal? Yet, after a few weeks of training with me, they regained their range of motion in a much shorter amount of time.
The truth is there are doctors who won’t perform surgery on people because they can sense that the person’s belief in death will make him less likely to survive. There are teachers who have given up on trying because they think that the children just don’t care. There are trainers who turn down clients just because they feel they don’t have the right mind set. Many of us are taught to do this. But one day, I asked myself, “If I only train people who already have the mindset for it, what good am I? What about the people who really need it?”
There have been times when I have had to be honest with someone and tell them that they can change even if they didn’t believe it. I could tell that what I said hurt them greatly. Then, weeks or months later, they came to me and thanked me for changing their mindset and being the catalyst for them to find the path to health.
What touches me most is seeing new comers come to my class, struggling with the learning curve that often comes with starting up a new fitness regimen. Instead of complaining that they are taking up more space in the class or assuming that they are part of the wave of people who only come for the new year and leave after a month, I have seen my students tell them that they have gone through the same learning curves. I’ve seen my students offer support and encouragement to newcomers overcome with fear and apprehension.
This gives me hope that no one is hopeless. A society’s culture is simply a shared system of beliefs. We are fighting a war against obesity and chronic diseases, fueled by a fast food, inactive and stressful culture. Many of us have won the battle and have created new habits of health and well being. It is up to us to create a new culture, one that embraces positive change, healing and support.
So I ask you, do you want to be a voodoo witch doctor and curse people with your doubt? Or do you want to be the healer that motivates them with hope? What can we do to help change the beliefs of a generation?
For a more studies on how our subconscious fuels our beliefs and habits and how we can change that with awareness, click here:
For a list of my blogs in the category of motivation, click here:
The Kinetic chain
The human body and mind is an amazing machine that can move in many directions and achieve amazing tasks. It can climb, run, walk, crawl, swing bats, perform complex martial arts and dance moves, lift heavy loads and perform acrobatic feats. In order to move in this way, our body is like a machine, linked with complex joints, cartilage, tendons, ligaments and fascia. It is moved by bones and muscles and a complex network of nerves. The many tissues have to support, counter, contract and extend in order to perform these tasks successfully and without injury or strain. We call this beautiful harmony of movement that includes all the tissues responsible for it, the kinetic chain. Like a chain in a machine that requires spokes, wheels, breaks, pulleys, belts, wires and energy; our body requires a cooperative link of many types of fibers.
RELEASE NECK AND SHOULDER TENSION
Today, I would like to address the hips because dysfunction in this area can create pain and tension in the lower back and knees. The many muscles, ligaments, tendons, fascia and joint tissues in the hips also connect to bones in the spine and legs. When these muscles are out of balance, they can create tension in the knees, back and even the shoulders, neck and feet. Not to mention hip pain. In this blog, I will address some of the more common hip dysfunctions. Many people suffer from these issues without even knowing it.
At some point in history, someone invented the chair and this has been the cause of many muscle imbalances. It stopped people from squatting and using the floor. Our sedentary lifestyle based on mostly chair sitting has put us in a posture that compresses our spine and keeps our hip flexors in a constantly flexed position. Because the hip flexors attach the lower back to the upper thigh bone, a tight network of hip flexors (the illiopsoas group) can compress the lower back and limit movement responsible for walking properly. If it hurts to lie on your back with your legs straight, you mostly likely have tight hip flexors. Stretches where you have one foot behind you such as lunging or warrior I can help lengthen tight hip flexors.
The sciatica nerve is the HUGEST nerve in the body. It travels from the spine and through the back of the leg. When the deep muscles in the hips, particularly the piriformis muscle (a deep muscle under the gluteus group) is tight, this nerve can become compressed. The pain can run through the lower back and down the back of the leg. Massage or myofascial release with a massage ball or roller can plus, outer hip stretches such as pigeon pose or any variation of lotus can help release sciatica pain that stems from tight hips.
The Illiotibial tract or “IT band” is attached to a muscle that sounds like a favorite barista’s drink, Tensor Fasciae Latae. This attaches to tendon and fascae that runs down the side of the leg, from the hip to the knee which is responsible for stabilizing the hip. It gets tight from overuse and causes a pulling in the knee. This pulling can cause the knee to track incorrectly which can wear the cartilage in the knee the wrong way, causing arthritis. Relieving, massaging, resting and releasing the IT band helps release knee pain and imbalances. This imbalance is common in athletes who over exert themselves.
Internal rectus obliquiest
This thin muscle runs from the hip to the knee on the inner side. This muscle stabilizes the knee. If it is weak, it can cause the knees to track incorrectly creating degeneration and arthritis. Lack of strength in this area also stems from our sedentary lifestyle and too much chair sitting. It can be strengthened by performing deep squats or squeezing a ball between the thighs while extending the knee
The mind body connection
Adept yoga practitioners would say that our problems are not physical but spiritual and mental. The energy and impulses that run through our body can be blocked by karma. A real world example of this is to look at what happens when a dog is afraid. It tucks its tail between its legs. We do the same thing. When we sense fear or stress, we tense our hips.
Sigmund Freud coined the term “anal retention” when he described people who’s parent’s were too controlling. My yoga teacher has told me that the tighter a person’s butt, the more they try to control their life.
The hip area represents the first and second chakras. The first chakra represents where we hold our fear, stress and issues regarding survival. The second chakra deals with creativity, sex, shame and guilt. These are the darker areas of our life, the parts of us we hide away. When we finally release blockages in our hips, we are sometimes filled with great emotional waves. As I went deeper into my yoga practice, I started to experience this but it took me a while to finally let go of what I was holding in my hips. Often, we hold our own mental stress in our body and learning to relax the mind can also alleviate and heal pain in the body. This is why yoga and meditation has become so popular.
For more information about the chakras, click this link:
Hip Balancing Workshop
I will be holding a hip balancing workshop in Chatsworth CA, if you are interested, click here:
If you have no idea what to ponder for the New Year, I suggest meditating on these three characteristics of success and happiness. They are:
Responsibility: It is only when we stop blaming everyone else for out troubles and realize that only we have the power to change our own lives that we can embrace success and happiness. This attitude opens us up to solutions because we only see what we want to see. If we are looking for problems and people to blame, that is what we will find. If we look for solutions and strength to change our lives, that is what we will find. I’ve seen people come from the most impoverished circumstances turn their lives around just by shifting their perspectives from one of blame to personal responsibility. Realizing that we have free will also brings happiness and a sense of power and control over our lives. A sense of responsibly gives us power.
Values: When we know what we value in life, we can align our actions to what is truly important to us. We will no longer allow the things we don’t want in our lives. We will choose jobs, people and hobbies that fulfill us. However, if we don’t know what we want, we will allow life to dictate what we do, who we see and what ultimately happens to us. Our values motivate us by always having something fulfilling or positive to strive towards or focus on.
Goals: this is the key to making our values reflect our reality. It is as simple as knowing what you want (values), knowing you have the power to get and keep what you want (responsibility) and finally taking the steps to get it. This also means setting deadlines. Reflect on your values to help motivate you to keep your goals. If you are afraid of failing (something that often gets in the way of goal setting) think of it this way: Even if you don’t make that deadline, you would still have done more than you would have had you not made the goal in the first place. Even if you change your mind and decide that you didn’t want this goal in the first place, taking the actions to get that goal will give you the experience and life lessons you need realize this. In the end, there is nothing to lose and everything to gain from making that goal.
I find that if I constantly re-evaluate these things, my life continues to grow in a positive way and I do not take it for granted or allow my circumstances or general well being to deteriorate.
To learn more, check out my first vlog: I made this youtube video because people have been requesting one. Hope you enjoy it as my holiday gift to you:
If you’ve ever dieted properly through the education of a dietitian, a support group such as weight watchers or through an online app that calculates your calories for you such as myfitnesspal.com, you may already understand that there is a certain amount of calories you need to eat everyday in order to maintain your weight. There is also a certain amount of calories you need in order to fuel basic functions other than exercising such as digestion, hormonal activities, brain and neurological activity, blood circulation etc. For the average person, about 70% of the calories we burn goes to just keeping us alive and healthy. The rest we burn by doing everyday activities or exercise. We refer to this base caloric number as the resting metabolic rate (RMR)
You can calculate your RMR by going to this link below and entering your height and weight:
This calculates the amount of calories you need in order to maintain weight. If you cut out 300 to 500 of these calories per day or burn this amount through exercise, you can burn one to two lbs. a week. However, if you eat less than about 1200 calories a day for the average person, you may be taking away calories needed to keep you healthy. Of course, everyone is different and your doctor or dietitian should be able to determine what is best for you.
It’s important to note that the math used to calculate the average RMR for your height and weight is for most healthy people. It is not all together accurate. There are many people who’s RMRs are lower than this which means they have to eat even less and burn more calories in order to lose and maintain weight. These people will say they have “low metabolisms” and will say things like, “why is it some people can eat a sandwich and stay slim but if I so much as eat a slice of bread, I will gain weight?” This phenomenon usually happens to people who have dieted too often or incorrectly. They have restricted their caloric intake so much that their body slows down its use of energy. In order for them to maintain body weight, they have to eat even less than the average person.
A famous study done in 1994 by Donelly and colleagues illustrates this. Sedentary women were given only 520 kcal/day for a 12 week period. They were divided into a control group and different exercise groups. While they all lost weight, all of their RMR went down. The ones who exercised the most had the greatest decrease of RMR (down to 240 kcal/day, which represented a 13.5% decrease) This means that this group of women will now have to eat 240 less calories a day or burn 240 calories more with exercise just to maintain their weight than they did before this extreme diet.
This is the yo-yo dieter’s problem and why some people lose a lot of weight only to gain back more in the long run. This is also why most educated professionals will recommend reducing only 300-500 calories a day and no more than that. This is why we say that one to two pounds a week of weight loss is reasonable and why ethically minded professionals will not ask you to lose more weight or reduce more calories than this. But there is more.
After being starved for so long, the body will hold on to fat as a means of storage so when the starved subject does lose weight, much of it will be in the form of bone and muscle. This can lead to osteoporosis which is common in anorexic women. This also leads to more sports injuries and poor sports and exercise performance. So even though a person might lift weights, lack of enough protein and other nutrients fails to build the kind of muscle that raises our metabolism.
Furthermore, stress caused by over exercise and starvation can lead to amenorrhea or menstrual disorders which is a big problem in teenage athletic females. Without the proper hormonal balance needed from getting adequate nutritional intake, muscle and bone health weakens even more because the hormones are very important in regulating the functions that keep our bones and muscles strong.
Again, there are exceptions. If a person is severely obese, they may be able to lose more weight faster. But there comes a time when a person may keep losing fat, long after they have reached the state of having a healthy BMI. I have been in this situation. When I lost weight as a teen, I continued to do so and suffered from lowered metabolism and amenorrhea. This was partly due to incorrect education and body image. I made up for this later on in life, by getting educated and raising my metabolism by eating more healthy foods at the right times.
You can read more about my personal experiences with this in my blog:
As I study for my sports nutrition certification, I’m a saddened by the statistics of young female athletes who sabotage themselves with self starvation and it makes me wonder what we value as a society when our youth values deprivation over health. Realizing that I was once one of those unreported, malnourished kids makes me realize that these statistics are under reported and that there are more self starved people than that. I just want to say that if you are not menstruating properly, if you are not eating enough and wondering why you aren’t losing weight, if you are getting dizzy and nauseous during your workouts due to lack of nutrition, please get professional help. Beauty is more than just being skinny. Beauty comes from confidence, health and values that go beyond what we think we should look like. For this upcoming New Year, my wish is for people to aim for being stronger, more capable individuals who aren’t malnourished due to lack of education and poor body image.
Sports science has taught us that we become faster, stronger, lose weight and basically get more results when we mix up our workouts. Unfortunately, we are creatures of habit and unless someone steps in to stir things up, we tend to fall into our regular routines.
Today, I want to give you tips on how to add spice to your cardio workout. Also, these tips will help you get faster, increase your endurance, lose weight quicker, increase your metabolism, and help you improve your race times if you like to compete in 5ks, marathons, triathlons, mud runs or other similar events.
I will describe five cardio workouts. Then I will explain a typical week of training so you understand how to mix up your cardio routine to facilitate results and prevent injuries.
Aerobic or endurance workout: This workout strengthens the heart, creates stamina, and burns fat. It consists of moving at a steady pace that is intense enough to increase heart rate, but not so intense that you are breathing hard through the mouth or have to stop. This workout can continue for a long period of time. It’s great for conditioning, increasing stamina and endurance, pacing, tempo and controlling your breath.
Examples of an endurance workout include a nonstop aerobics class, a long, nonstop bike ride, long distance walk, run, swim, or session on any cardio machine. While this workout is great for the reasons mentioned above, it is not as successful in building speed or power.
If you are a beginner at this type of workout, I suggest you start learning how to pace yourself. See if you can go for fifteen minutes without stopping. Then try going for twenty minutes. Build up your endurance until you can go for a half hour or more. The key is not to push too hard that you burn out after a few seconds or minutes. Learn to slow down so you will last the full workout. You’re body will start creating more blood vessels in your body and mitochondria in the cells so, over time, you will be able to do more without running out of gas.
Fartleg: This workout also builds endurance but it helps you add some speed and it challenges your heart a bit more. It’s great if you are trying to increase your marathon or 5K time or if you just want to train your body to go harder for a long distance. In this workout, you will go at an aerobic pace (a pace you can keep for a long distance at a tempo that is challenging but doesn’t wear you out) for a timed interval, ie. 1 to 5 minutes. Then, pick up your pace and bring your heart rate up for another timed interval ie., 1 to 2 minutes. Then go back to the endurance pace.
This workout is great for increasing your pace. It is NOT the same as anaerobic or interval training because you DO NOT STOP. You simply change the rhythm and pacing of your workout. It still works your stamina.
Examples of a fartleg might be that you go on an elliptical machine for 5 minutes at a pace you are comfortable in. Then you pick up your RPMs and go faster for 1 minute. Then you go back to the original pace for 5 minutes. This can be done while running, walking, dancing, cycling, swimming or any other cardio workout. You can mix up the times. For example, on another day, you can go at the slower rhythm for only 3 minutes and do the faster rhythm for 2 minutes. You can do the slower rhythm for 1 minute and the faster rhythm for 30 seconds. Once you get used to one way of timing it, mix it up.
Beginners will find that the hardest part of this workout is to keep the timing. After a surge of harder work, you will want to stop. Learning to slow down without stopping is part of increasing endurance and teaching the body to be more efficient so you can go harder for longer periods of time and even improve your long distance race times.
VO2 max: This workout consists of going as hard as you can for a long period of time. You still have to pace yourself, but you are breathing hard and at some point, you will burn out. Think of this workout as going at a competitive race speed. It burns a ton of calories but you don’t want to do this every day because you want to avoid burn out or overuse injuries.
At first, you may only be able to do a couple of minutes at this maximum pace but as your body adapts, you can add more and more time. A champion marathon runner is going at his or her VO2 max when they are racing. At the end of the race, they are done for. Some collapse to the ground. It is very intense.
Examples of a VO2 max workout would be running a race, swimming a race or just going your all for a certain amount of time, non-stop.
Some beginners will have a hard time finding a pace that they can keep that is challenging but that will not make them burn out after a few seconds. Others may just have a hard time getting their heart rates up to a max capacity. I do not recommend this workout for beginners. I recommend they spend the first few weeks starting a cardiovascular program with just endurance and fartlegs before they attempt this. I do not recommend this to people who have heart problems. But if you have been doing the same aerobic workout for a while and you are ready to go to the next level, try this as a test, to see where you are or as an intense workout once or twice a week. I do not recommend you do it every day. Think of this workout as a test run to see how much you have improved.
Intervals: Interval training has become very popular lately because of its proof of effectiveness due to many studies purporting that only a few minutes of interval training a week leads to massive results in all realms of fitness. This workout consists of short bursts of highly intense intervals, followed by a timed rest period. This workout burns the most calories so it doesn’t have to be done for a long period of time. A ten to twenty minute interval workout burns as much or more than an endurance workout that is an hour long.
Examples of an interval workout would be doing a 100 yard sprint at max capacity, then taking a thirty second break and repeating that eight times. Another example would be to do burpees for thirty seconds and take a twenty second break. Another example would be to run 200 or 400 or 800 meters at max capacity and take a two minute break and repeat that six times. Another example would be to go at a faster or harder level on your cardio machine for one minute, then rest for thirty seconds and repeat. You can mix up the intervals and rest periods as your body adapts to this method.
The biggest challenge for beginners will be repeating the intervals. You might find that after going all out for the first or second interval, you’ll have nothing left for the third or fourth. I suggest you start with only a few intervals or make the rest periods longer. Then add more intervals and shorten the rest periods as you get better. If you eat and recover properly, your body will adapt by building more muscle and power. Over time, you will be able to recover from the initial bursts quicker.
Hills: Hills add resistance to a cardiovascular workout. It is harder to go up a hill due to gravity pushing on our body. This workout challenges our heart and makes our workout more intense. You can run a course on hills non-stop or you can do intervals up a hill. You can simulate hills on a treadmill, bike, elliptical and other cardio machine. You can simulate hills in a studio class by using steps or inclines. Going up a hill can burn a lot more calories and work your heart and muscles harder without you having to increase speed.
The greatest challenge to doing hills is the fact that it engages more muscles and requires more strength. Do not do hills several days in a row. You want to let your muscles recover between days of hills. There is also a greater risk of knee pain. Listen to your body. If your joints are not sore, you are probably fine but if your knees, hips or ankles start to warn you by sending you pain signals, ease off on your training. Hills are comparable to weight training. Do not do a steep hill if you can barely run a flat. Simulate hills slowly, adding a greater incline after you get used to the level below that.
A simulated workout: If you plan to run four days a week, your workouts might look like this:
Monday: endurance workout, 4 miles at aerobic pace
Tuesday: Intervals, three 400 yard runs with 1 minute rest between each interval followed by five 100 meter sprints with 30 second rest between each of them
Wednesday: rest day
Thursday: fartleg, jog at aerobic pace for 5 minutes. Pick up tempo for 1 minute. Keep doing that for 30 minutes
Friday: VO2Max, time trial. Run a 5k course as fast as you can.
You might want to mix up two different types of workouts in one day. Here’s an example of a program where you do cardio three times a week:
Monday: 20 minute endurance workout, non-stop. Followed by eight 100 meter sprints with 20 second rest between them (a mix of intervals and endurance)
Wednesday: fartleg, jog at aerobic pace for 3 minutes. Pick up tempo for 2 minutes. Keep doing that for 30 minutes
Friday: VO2Max, time trial. Run a 5k course as fast as you can. Then run at endurance pace for 10 minutes
You can mix up all four workouts in one workout. I often do this when I teach cycle. Here’s an example of this on a treadmill:
15 minutes at an aerobic tempo, followed by a five minute hill hard as you can (VO2Max) followed by high intensity intervals of adding speed and hills for 30 seconds, then rest for 20 seconds. Repeat intervals five times. End with 10 minutes at aerobic tempo.
All of these workouts will help you break your plateaus, create more speed, power, stamina, and will burn more calories. It will also break you out of your rut and make endurance less boring. All of these workouts can be simulated on a cardio machine or in an aerobics class, can be done running or walking and can be done swimming (with the exception of hills.)
If you would like to know how many calories these workouts burn, check out this post:
There is a part of my website that I’ve been neglecting for a while and that is my “Local Heroes” section. The reason why I started that page is because of a fortune cookie I got a long time ago that really affected me. It read, “The greatest sin is to do nothing because you can only do a little.”
This phrase stayed with me and often repeats itself to me in my mind. I think of all the times I didn’t do something just because I couldn’t do it all and I think about people who totally give up on life and love because they can’t “have it all” or because the world is already such a harsh place, and they don’t think that they could ever make a difference.
But after reading that fortune cookie and having some very unusual dreams, I realized that if we all just did one thing to help someone else, that it would make a huge difference. If we just did one thing, once a day to make ourselves better, it would make a huge difference. Too often, we look to one person to be the great hero and savior of us all. We often forget that if we all did a little something, it would equal the all that only one person could do. I hope that makes sense.
Every time I ask someone I know if they want to be a local hero, they always tell me that they don’t understand what they did to be a hero. They look at my local heroes page and think that the people on that page are amazing and that they don’t deserve to be a part of it. But after I do a write up on them, and make them aware of all the great things they’ve done, they realize that they are important after all. Some of these people are professionals, some volunteers. Some are people who succeeded in losing weight or overcoming obstacles which can inspire others who are going through the same struggles. Whether they are doing a lot or a little, they are still doing something and that’s all that matters. I started the local heroes page because I wanted to showcase some amazing people who have really inspired me and thank them. I also wanted to tell their stories to see if it would inspire others. While I may not be ending world hunger by doing this, it’s something.
When we take just ten minutes out of our day to do something healthy, that’s something awesome. We may not know how one kind word we say to someone might inspire them to totally change their outlook of life. All these things seem so small, but they matter. There are so many people in my life who have inspired me just by saying one thing or doing their job well. They didn’t have to be multi millionaires or the president of the world to do it. They were just being true to their hearts. So, today I’m reminding myself to just do something to remind the world that we are all important.
This month’s local hero is Sue Press, fellow Parkinson’s chair instructor and cancer survivor. You can read about her by clicking here:
What is pilates? Pilates is modern form of exercise that has been used by athletes, dancers and every day people in order to maintain strength and flexibility. It has also been used as physical rehabilitation for numerous injuries.
Pilates is named after its founder, Joseph Pilates who was born in Germany and lived from December 9, 1883 to October 9, 1967
It is said that Pilates was a sickly child who suffered from asthma, rickets and rheumatic fever. He devoted his life to physical fitness and grew up to be a champion gymnast and martial artist. He also studied yoga and many other modalities of fitness. He was a professional boxer who taught self defense and wrestling to law enforcement. He called his system of fitness “contrology” and published a book called “Return to Life Through Contrology” in 1945. This book showcased simple exercises to develop core strength and posture so the mainstream population could fight the debilitating effects of modern sedentary living. I teach many of these exercises in my mat pilates class.
During WWI, Pilates was interned by the British where he continued training his fellow soldiers. Rumor has it that he even made the soldiers work out when they were injured and couldn’t walk by turning their beds into exercise machines by using the coils of the beds for resistance, inventing a modern pilates reformer. Some people say that Pilates would not allow anyone to skimp out on exercising. Others say that Pilates was rehabilitating the soldiers on these beds and that he successfully healed many soldiers this way. It is said that his inmates survived the 1918 flu pandemic due to their great shape and he boasted that they would be stronger than they were before internment.
After the war, Pilates returned to Germany and collaborated with many other fitness and dance experts. He also trained law enforcement but was ordered by the government to train the German army. Disappointed by the political and social conditions, he immigrated to the United States where he met his wife, Clara.
He opened his studio in New York which gained quick attention from the performing arts community. His studio attracted many dancers who suffered from aches and pains and provided a foundation of spinal strengthening, mobility and stamina. Performers were often sent to his studio to rehabilitate their injuries and soon, contrology was part of a regular dance regimen that helped prevent injuries.
Today, Pilates’s students have branched out to teach his method all over the world. It has been adopted by athletic trainers and occupational physical therapists. His method is taught in studios and gyms all over the world and has helped people from all walks of life overcome the aches and pains of athletics, performing arts and sedentary modern living.
“Contrology develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit. In childhood, with rare exceptions, we all enjoy the benefits of natural and normal physical development. However, as we mature, we find ourselves living in bodies not always complimentary to our ego. Our bodies are slumped, our shoulders are stooped, our eyes are hollow, our muscles are flabby and our vitality extremely lowered, if not vanished. This is but the natural result of not having uniformly developed all the muscles of our spine, trunk, arms, and legs in the course of pursuing our daily labors and office activities.” –Joseph Pilates