HEALTH BENEFITS OF BEING JACKED
We're getting a little sciencey today!
You've heard me talk about the general benefits of strength training before, and while those still hold true. . . today I want to dive a little deeper.
Research shows that muscle mass is positively associated with various health biomarkers and longevity. (1)
One of the most obvious benefits of having muscle mass is protection against fragility. As we age, injuries are much more difficult to recover from. Most of us know someone that was never the same after they fell and broke their hip :( Muscle mass serves as a protective barrier around your bones and joints, so the more you have the better your body will handle injuries as you age. (2)
If you're thinking, "Meg - I'm young! This doesn't apply to me." Well, you won't be a spring chicken forever and you don't have to be a grandparent to hurt yourself. Develop your healthy, strong habits now and thank me later :)
Research also shows that higher muscle mass is positively related to insulin sensitivity. WTH does that mean and why should you care? Generally speaking, if you are insulin sensitive, your body's cells are able to effectively use glucose as energy and lower your blood sugar to healthy levels after you eat. If you are insulin resistant, it takes much more insulin to reduce your blood sugar after eating which can be very taxing on your body. So taxing that it can lead to Type 2 Diabetes, inflammation, and other chronic illnesses. (3)
So in addition to the many strength training benefits you've heard before, now we can add living longer with lower risk of Type 2 Diabetes and other life-altering illnesses to the list.
I don't know about you, but I'm trying to stay healthy as long as possible. Life is hard enough without being chronically ill!
Stay strong and live long my friend.
2 NON-SEXY WAYS TO MAKE YOUR NEW YEAR’S RESOLUTION STICK
1 - "Big Rocks Before Little Rocks"
As you begin to think about New Year’s resolutions, it can be tempting to jump right into the minutia - fancy diets, detailed workout plans, etc. Resist this urge and make sure that you are putting "big rocks before little rocks." The concept is simple: put your highest priorities in order before you start messing with the little stuff and sweating the details. Ironically, a lot of people tend to see this approach as too easy. They want to shoot for the stars, but the truth is that this strategy pretty much NEVER works. A wise man once said "the less you do, the more you do" (Do Less). All joking aside, starting simple is a common key to success.
Here’s a list of what I would call the Big Rocks when it comes to health and fitness:
•Sleep – It is the single most underappreciated aspect of health and fitness. Sleep is arguably the most important thing you can do for your body. Without adequate rest, our bodies simply cannot function properly. Lack of sleep leads to a slower metabolism, increased hunger, decreased performance in your workouts, and decreased motivation to get those workouts done in the first place. I recognize that some people legitimately have a hard time sleeping, but usually (unless you have young children), your sleep can be improved by addressing the next 3 items on this list …
• Drink (A LOT of) Water - There’s plenty of information about exactly how much to drink, but don’t sweat the details here. If you are an average, busy person, there is a good chance you aren't drinking enough. Drink more.
• Move your body a minimum of 3x per week - What? Why not 6 times per week? Is that too much? Nope. But exercise science would say that the magic number (think BIG ROCK) is 3x per week in order to see significant improvements in your health. Any extra workouts would fall into the little rock category.
There's also a reason I say “move your body” as opposed to recommending some super specific workout regimen. Are some workout programs better than others? Yes, 100%, but when you are starting out, the main thing to focus on is creating a sustainable habit. Just move. The important thing is to start and stick with it long enough to form a habit. Once the habit is formed, you can start diving into the details. Also, keep in mind that working with a coach to help you cultivate this habit in a safe and effective manner will give you the best chance for success.
•Get Enough Protein, and Healthy Fats – Generally, most people are eating way too many carbs, not enough healthy fats, and far too little protein. This is especially true among females. As you look at your diet, protein should be a HUGE rock, healthy fats should be a BIG one and carbs typically take care of themselves.
While some might argue that this is an overly simplistic view of a healthy diet, there is a good chance that you aren’t doing the big stuff yet, so there’s no reason to drown yourself in the details until you get your big rock habits in order. Here is a list of the best protein and healthy fat sources
The truth is that most people are missing the boat on at least of few of these areas and if any of them aren’t on point, you are not getting the most out of your body. Each of these aspects of health significantly contributes to fat loss, energy, injury prevention, disease prevention, and the list goes on …
2 - Make Small but Specific Goals (AND Track Your Progress)
Using the 4 examples from above, small but specific goals would look like this:
1 - Water - I will drink a 20 oz water bottle 3x per day (starting with one first thing in the morning).
2 - Sleep - I will sleep 7+ hours every night. (Keep in mind that how much sleep an individual needs varies, so you’ll need to know your body here. What amount makes you feel your best?)
3 - Exercise - I will move my body for 30 minutes 3x per week. It’s best to have some accountability here, a certified personal trainer is the best tool but partnering with a friend or family member could also work.
4 - Food - I will eat a fistful of protein along with some healthy fats at every meal. Depending on where you are now, you may even want to start with just protein and focus on the healthy fat once your protein habit is in place. Keep it simple, and doable. Need some nutrition help? We got you!
Like I said in the title, these resolutions aren’t sexy, but the good news is you’ve probably had the answers to better health and fitness all along. Now you just need to make a plan and take action.
5 COMMON NUTRITION MYTHS DEBUNKED
1. Foods labeled "natural" are healthier
Unfortunately, there are practically zero regulations that prevent manufacturers from labeling their products as “natural.” Do not assume that this label is accurate or that it equates to "healthy.” If you want to be guaranteed that your product is unadulterated, then buy organic. This label requires products to meet a very clear set of guidelines.
2. Egg yolks are to be avoided
Egg yolks have more protein, healthy fats, and vitamins than egg whites. More importantly, the myth that eating yolks will raise your cholesterol is completely unfounded. While egg yolks do contain cholesterol, there is no connection between dietary cholesterol and blood cholesterol. In fact, your body needs dietary cholesterol to function properly. So, eat your yolks!
3. Fat free and sugar free products are a good way to cut calories
The short version as to why this isn't true is simple.: when manufacturers remove natural fats and sugars from foods they almost always replace them with chemicals and other processed garbage. Junk food is junk food, and it's important to know that diet soda or sugar free cookies are not doing your body any favors. Golden rule: the less processed food you put in your body, the better.
4. Fruits and vegetables are interchangeable
Fruits are a part of a healthy, nutritious diet if consumed in reasonable portions, but generally speaking, vegetables pack a much larger punch in terms of nutritional value. Many of your favorite fruits (bananas, apples, grapes) are loaded with sugar and over doing it on fruit can lead to excess fat storage. Ultimately, sugar IS sugar, no matter what the source. Veggies, especially greens, reign supreme over fruits and should be prioritized much higher in your diet.
5. Soy products are safe and healthy
Soy should not be a mainstay in a healthy diet because it contains endocrine system (hormone) disruptors. While excessive amounts of soy can cause a variety of problems, the most common side effect is abnormal estrogen levels. On top of that soy is 99% Genetically Modified and contaminated by more pesticides than almost any other food.