- Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit. ~Aristotle
Sitting can be dangerous. Especially for those who sit longer than 4-hours a day and I imagine most of us do once we add commute time, desk time, Computer time, TV time, etc. In one study, sitting longer than 4-hours a day increased the risk of Cardiovascular disease 80%.
“NEAT Activity” can help remedy this problem, lowering risk and helping to burn more calories throughout the day. “NEAT” is a new term which stands for Non-Exercise Activity Thermogenesis; simply meaning that not all activities are considered exercise because the intensity is too low – but these activities are still very important if you live or work in a sedentary (or sitting) environment. An example of “NEAT” Activities include, standing at your work desk while working, pacing the floor (possibly while on a conference call), standing while watching TV, toe-tapping, or fidgeting. Simply moving from sitting to a standing position triples the rate of calories burned, gets your metabolism moving, and your nervous system firing to keep your muscles stimulated.
To run barefoot or not? Running barefoot involves running without shoes or in a very minimal “sock-like” shoe. Many studies show that barefoot running significantly changes a runners natural foot-strike pattern, resulting in less impact force transferring throughout the body. Barefoot runners tends to land with less impact on the middle of the foot (Mid-foot). Once a shoe is placed on the foot, many runners tend to automatically shift there foot-strike pattern, landing on the heal of the shoe (heal-strike), resulting in a slightly greater impact force.
Will running barefoot decrease my chances of getting injured? Continue reading Barefoot Running and Running Form
The body can be separated into two distinct parts, Lean Mass (muscle, bones, organs) and Fat Mass (body fat).
While some fat is healthy, a higher than average Fat Mass is associated with an elevated health risk. Fat that accumulates on the mid-section of the body (Android fat; also known as the “Apple Build”) further elevates your overall health risk.
Body Fat Test Accuracy, listed most accurate to least accurate Continue reading All About Body Fat, Test types and Accuracy
About Heart Rate
Resting heart rate and heart rate recovery can be a great indicator of health. Knowing your heart rate training zones will help you get the most benefit from your exercise session. This article assumes that you are not on any medications that may influence your heart rate response to exercise, like Beta Blockers.
Resting and Recovery Heart Rates
Preventative Measures to Lower your Blood Clot or Deep Vein Thrombosis (DVT) Risk
Blood Clots (also known as DVT) or Deep vein thrombosis occurs when a blood clot forms in the veins that are deep in your body, often in your legs. Blood clots can be caused by many different things — namely anything that causes your blood not to circulate normally or clot properly.
Many factors that increase your risk of developing deep vein thrombosis (DVT) can easily be controlled though maintaining an active lifestyle and by not smoking. These risk factors include: Continue reading Exercise to Prevent Blood Clots (DVT)
Nutrition and physical exercise challenges are often considered “the easy part” in relation to the mental challenge weight modification goals typically entail. It’s easy to be Obsessed with Body Look, Shape, and Size, especially with the expectations portrayed by modern advertisements. A balanced weight loss goal should begin with Patience and Self Acceptance despite our current weight. Most of us are our own worst critics.
Read the declaration below and circle the areas you feel could use some additional time and practice. Print and sign your commitment that you will practice these tenets despite your current weight.
I declare from this day forward, Continue reading Weight Loss Free of Obsession
Sound Advice to a Well Structured Training Program
1. Train Regularly, and all-year around
2. Start gradually and train gently
3. Train first for distance (or endurance), only later for speed Continue reading 14 Training Tips for a Solid Program
We frequently use a clock to manage our daily tasks and duties… we have clocks in our bedrooms, in our cars, at work, and in our pockets on our mobile phones. All of them reminding us that there is little time to spare between scheduled appointments. Minimize the Clock; it’s important to remember to relax and take things slowly. Carl Honore take about 20 minute to highlight the importance of this habit in the video below: