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Incidental Exercise How much Should I do to Overcome Sitting all day?

Woman sitting working

“Take a movement break every 30 minutes, say experts. No matter how much you exercise, sitting for excessively long periods of time is a risk factor for early death, a new study published Monday in Annals of Internal Medicine found.”


Fit couple exercising

I didn’t buy into this idea 100%.

It didn’t make sense to me that an intense 60-90 minute exercise session wouldn’t be enough daily exercise to offset sitting.

It turns out that you CAN offset the negative effects of sitting with daily exercise sessions.

Recent research shows that if daily exercise sessions are long enough, you can sit without guilt.

I will discuss this after a quick summer beach break.


couple running on beach


The advice of the “experts” was to either stand while working -or- get up every 30 minutes throughout the day.


I knew this was NOT going to happen for me, so more than anything I was HOPING that these findings were incorrect.


I explored the popular idea of treadmill desks…


…and standing desks.


(Working on a computer while standing seems like some sort of punishment to me.)


Desk Standing


I spent over 10 + years on my feet working in retail and managing a local store.



Enjoying some freshly brewed coffee with colleagues helped but still….


woman enjoying drinking coffee


During the holidays I would work 60 + hours per week, mainly on my feet.


By the end of the workday…


My feet would hurt so much that I would have a slight limp.


I was always jealous of my friends with office jobs.


(Sitting while working still doesn’t even feel like work to me.)


Sexy secretary





Now that I’ve FINALLY earned my chair, I’m not going down without a fight.







Sitting may take my life, but it will never take away my frrreeeedom!





I have nothing against standing desks or treadmill desks.


But asking me to stand all day is like asking a survivor of a shark attack to surf in Port St. Johns in South Africa (world’s deadliest beach for shark attacks).

Port St. Johns in South Africa (world’s deadliest beach for shark attacks) 2


I can’t be the only person with standing PTSD.


So thank goodness for this recent information…


Research Shows That 1 Hour of Moderate Exercise Wipes Out All the Negative Effects of Sitting All Day and if you can get some fresh air it’s even better!


I can hear the women saying but I don’t want to look like a bulky guy!


Healthy FM


This is a metanalysis of 13 prior studies…

Over 1 million people were followed for 2 to 18 years.


The subjects were mostly over the age of 45.


During the study period, 84,600 people died.


Here’s a brief summary of the findings of the study.


People who sat for 8 hours or more and who got less than 5 minutes of exercise per day had a 59% increased risk of early death.


Sitting all day at office


Those who sat for 8 hours, but who exercised for 25-35 minutes per day had about a 30% increased risk of early death.


The people who exercised for 1 hour or more EVERY day were able to eliminate the risks of sitting for more than 8 hours.



That confidence of knowing you’re doing something GOOD for your body.




*If you can’t get in 1 hour of exercise per day, it is recommended that you sit no more than 4 hours per day.


One hour may seem like a lot of exercise per day.




I’ve been pushing my friends and those I know to workout at least 3 days per week along with including daily activities like walking for many years.


Ordinarily, I recommend to my friends for working out, to do activities such as isometrics, bodyweight, or gym sessions at least 3 days a week and staying active on the other days with walking, or something you enjoy doing (in summer it’s biking or swimming for my family).


Good workout


I DO think intensity matters. Enjoy breaking a sweat!


I’m not saying that you need to train all-out for 60-90 minutes.


I think at least a part of the workout should get the heart rate up.


I like to follow my lifting session with about 30 minutes of strategic cardio to accomplish this.



If you do circuit training or CrossFit type of lifting, this works as well.


At the gym



There is also a time element involved.


I don’t believe you can get the same benefits by training “really hard” for 30 minutes.

That could prove to be a deadly shortcut.


I’d even recommend more than 60 minutes per day for people who sit all day or watch a lot of TV.


Not only is daily exercise healthy for you, it will transform your body.

(Yacht bods don’t happen by accident.)


a YB


Our bodies feel and look their best with 1+ hours of exercise per day.



(You were destined to look like a Bond Girl or Bond)


Bond people



Don’t fight against your healthy & sexy destiny … that Bond look can be yours.


Bond look


Being health shows no matter what you wear – a Quite Confidence


So …Is Sitting becoming the New Smoking?


ONLY for those who don’t have a daily exercise routine.


Enjoy life through movement – Become Boundaryless!!


Daily Fit

Getting the most out of your Coffee


enjoying coffee AFTER studying

enjoying coffee AFTER studying

Hi Folks,

Have found that when preparing for a busy day, it’s hard to beat a nice warm cup of java, coffee.

But, if you are like me, wondering, when is that BEST time to enjoy your coffee to get the most benefits.

Hope this helps …

In the past, researchers thought they had proved that coffee doesn’t improve memory. Turns out, coffee can improve your memory. But you have to drink it at the right time.

Experiments on coffee drinkers have traditionally focused on how well people perform on memory tasks after having a cup or two of coffee. And the scientists found zilch. But researchers at Johns Hopkins University have discovered that if you drink coffee (or some other caffeinated beverage) after a memory task, not necessarily before, it does, in fact, strengthen memory.

“We’ve always known that caffeine has cognitive-enhancing effects, but its particular effects on strengthening memories and making them resistant to forgetting has never been examined in detail in humans,” says researcher Michael Yassa.

The new wrinkle in Yassa’s research is the fact that his team of scientists administered 200 milligrams of caffeine to people five minutes after they studied and began to memorize a series of images. (That’s the amount of caffeine found in about two cups of coffee.)

“Almost all prior studies administered caffeine before the study session, so if there is an enhancement, it’s not clear if it’s due to caffeine’s effects on attention, vigilance, focus or other factors. By administering caffeine after the experiment, we rule out all of these effects and make sure that if there is an enhancement, it’s due to memory and nothing else,” said Yassa.

Here’s to a Healthy Productive Boundryless week while enjoying that coffee too !

Enjoy that after study coffee AND the cup too !

Enjoy that after study coffee AND the cup too !


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Let Your Metabolism Naturally help You ~

Happy Healthy Metabolisms !!

Happy Healthy Metabolisms !!

Hi Folks,

Just the other day, had to work extra long so did my outdoor exercise in the evening. Have to admit it Was cooler too  😉

Afterward, enjoying some mango with yogurt and blueberry topping got to thinking of a chat my buddies and I had recently.

It was about how it seems to be popular to use artificial stimulants to boost the metabolism for burning fat.

Anyway, my friends and I challenged each other to think of natural alternatives that were safe as well as easy to use.

Here’s our ideas….Please share yours !


Protein sources

Protein sources

Everyone of you know how important protein is. Protein provides the body with the necessary building blocks, used for building muscle tissue. It also plays a role as an antioxidant and boosts your immune system. But the interesting fact is that protein has a powerful thermic effect on the body. It needs a lot of energy to be digested and this makes it a great metabolism booster. Protein intake coupled with moderate fiber intake will help you lose weight in the long run. Good sources of protein include: Meats, fish, eggs, nuts, almonds, beans, along with moderate dairy including the type called whey.

High Fiber Foods

High-fiber foods

High-fiber foods

Fiber is a nutrient that cannot be digested. It only passes trough our body and in its way changes the nature of contents of the gastrointestinal tract, and the way other nutrients and chemicals are absorbed. Fiber is crucial for our health and well-being. Good sources of fiber include non starchy fruits, vegetables and some grains. Without particular order here are a few high fiber foods that have the role of metabolism boosters.

– Leafy vegetables – spinach and kale
– Cauliflower and broccoli
– Peppers
– Berries,blueberries
– Apples
– Oranges
– Grapefruit
– Cabbage
– Oats (plain, not flavored)
– Nuts, Almonds, Pumpkin seeds  etc.

Grapefruit, Oranges, and Kiwi

No, NOT this kind !!

No, NOT this kind !!

Vitamin C

Vitamin C

Research had shown that participants that included ½ a grapefruit to each meal lost weight without changing anything else about their lifestyle or diet. Oranges have a similar effect. Both of these fruits have high content of fiber and vitamin C, which has metabolism boosting properties.

Green Tea

Green Tea

Green Tea

Green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). Research have shown that polyphenols have antioxidant like characteristics with potential health benefits. It is this compound that is believed to be the main ingredient that helps boost your metabolism and aid in fat loss. Additionally, green tea contains caffeine – a powerful stimulant that speeds up the heart and boosts metabolism.


Coffee for Health

Coffee for Health

One of the main reasons we drink coffee in the morning is to wake us up. Caffeine found in coffee has drug-like effects on the body – it speeds up the heart, which in turn increases blood flow and energy expenditure. Caffeine can be effectively used to speed up metabolism, but too much of it can cause arrhythmia and anxiety. Remember though….drink it black for the most health benefits. Adding sugar, and other artificial junk will rob you of the natural benefits AND the rich natural flavor too !!


Healthy Peppers

Healthy Peppers

Capsaicin is a phytochemical found in hot peppers like cayenne peppers, chili, and jalapeno. It’s actually the chemical responsible for the hot and burning sensation you feel when you eat the peppers. Besides the numerous health benefits such as: anti inflammatory, pain reducer and “bad” cholesterol reducer, it is also a potent metabolism booster. It  increased the metabolic activity up to 30 minutes after you consume it.




It helps weight loss in two different ways. One way is by controlling and lowering the blood sugar levels. Cinnamon also has a thermic effect on the body. In order digest it, the body creates a powerful chemical reaction that increases the body’s temperature and the metabolism. When the metabolism speeds up, you are burning more calories and lose weight faster.


Saved the best for last  Water


That’s right – plain water. Almost 2/3rds of our body weight is “water weight”. Being adequately hydrated ensures that you have an optimal metabolic rate. Water is one of the most underestimated of metabolism boosters. Drinking water helps you metabolize fat and flush toxins out of your body. The colder the water more energy the body uses to warm it to normal body temperature and digest it.

Here’s to a Boundrylessly Healthy Metabolism !!

Healthy Metabolism is a Happy Lifestyle

A cup of java for my health…Really !?

Enjoying a healthy cup of Java

Enjoying a healthy cup of Java


Hi Folks,

My friends and I recently discussed what we enjoy drinking.

Most agreed on Green tea, while several of us also drink coffee as well.

For those who do drink a cup of joe here’s some good news…

Coffee is the second most popular drink in the world, trailing only water (and debatably, tea). As you all know, caffeine is a key component of coffee and is a compound of great debate.  It is the world’s most consumed psychoactive drug, with 90% of North American adults consuming caffeine daily. However, is this such a bad thing?

Many health advocates would try to convince you to give up coffee and possibly even caffeine altogether. However new research has certainly raised the question, should we actually give up our beloved Cup o’ Joe?

Does Metabolism Matter?

There is a lot of conflicting research on coffee consumption, and it seems to be because people have different clearance rates for caffeine. On one hand, you have the “slow” metabolizers of caffeine: people who are adversely affected by caffeine, get the jitters, and are wired for up to nine hours. Then, there are those who simply have an increase in energy and alertness that wears off within a few hours; they are considered “fast” metabolizers of caffeine.

This seems to be a defining difference in whether or not coffee will help you or hurt you, as those who are slow metabolizers may be at an increased risk for a non-fatal heart attack, while the fast metabolizers may not.

Why Coffee Rules

Coffee has more antioxidants than dark chocolate or tea, and may make up as much as 50-70% of the total antioxidant intake for the average American!

A recent study found that men who drank the most coffee (6 or more cups per day) were nearly 60% less likely to develop advanced prostate cancer than non-coffee drinkers.

In fact, at least six studies have found that regular coffee drinkers have up to an 80% decreased risk for developing Parkinson’s.

In addition, other research has shown that when compared to non-coffee drinkers, people who regularly consume two or more cups per day may have a 25% decreased risk of colon cancer, up to an 80% decreased risk for cirrhosis, a 35% decreased risk of type 2 diabetes, and up to a 50% decreased risk for gallstones!

In terms of the gallbladder protection, it was only seen in people who drank caffeinated coffee.  So, if you drink decaf, it’s not doing much for the gallbladder.

The final verdict on coffee and cancer is that coffee consumption is associated with a lower overall risk of cancer.  Period.  Specifically, coffee consumption has shown to be associated with a lower risk or oral, esophageal, pharyngeal, breast (in post-menopausal women), liver, colon, and aggressive prostate cancer.  Sounds good to me!

Beyond the health benefits, there are many noted mental and physical performance benefits as well. Caffeine has been shown to reduce the rate of perceived exertion, so it doesn’t feel like you are working as hard as you really are.  In addition, people who regularly drink coffee have been found to have better performance on tests of reaction time, verbal memory, and visuo-spatial reasoning.

Taking it a step further, another study found that elderly women over the age of 80 performed significantly better on tests of cognitive function if they had regularly consumed coffee over the course of their lifetimes.

In addition, many people think of coffee as increasing their risk for cardiovascular disease (CVD), but the reality is that coffee consumption has been found to moderately reduce the risk of dying from CVD.  Another study, done inJapan, followed 77,000 individuals between the ages of 40 and 79. Researchers found that caffeine and coffee consumption were also associated with a reduced risk of dying from cardiovascular disease.

One other coffee/caffeine myth is the idea of dehydration. It is widely believed that caffeine-containing beverages like coffee and tea cause the body to expel more fluid than they provide, but does the research actually back this up?


A recent review of 10 studies found that consuming up to 550mg of caffeine per day does not cause fluid-electrolyte imbalances in athletes and fitness enthusiasts. Another review the following year found that consuming caffeine-containing beverages as part of a normal lifestyle does not lead to fluid loss in excess of the volume of fluid ingested, nor is it associated with poor hydration status. Myth busted.

Here’s to living Boundrylessly while enjoying that cup of java too !!

Enjoy healthy coffee Your Way !

Enjoy healthy coffee Your Way !

Have some Java to increase your “T”


Healthy Java ~ Enjoy !

Healthy Java ~ Enjoy !

Hey Folks,

Probably wondering about that title … huh !?

Recently one of my friends that is a sports doc. that likes to keep up on the latest for health and performance relayed this to me.

So have tried it and have enjoyed some great workouts and…..

some elevated “T” also.

So folks, are you looking for a pre-workout energy boost that can also help jack up your natural testosterone levels?

Well just reach for a cup of Joe before you hit your workout !

Bodybuilders and athletes have been know to use caffeine (i.e. caffeine pills, energy drinks, coffee, caffeine and ephedrine stack, etc.  prior to training to help increase mental focus, energy levels, and workout intensity. Basically it gives you a good swift kick in the arse before hitting the gym, we all need one of those from time to time. Btw, I’m recommending you use those stacks. Instead rely on a good natural cup of coffee instead !!

But the caffeine is doing more than just increasing energy…
It is also increasing testosterone levels! New Zealand researchers have found that taking caffeine induced higher blood levels of testosterone during weight training.

And of course we all know that higher levels of testosterone helps with muscle growth, recovery, reducing bodyfat, building strength, and increasing sex drive.

I’ve always drank a cup of black coffee prior to my workouts for the energy boost, but now it appears that the caffeine may also be helping build more muscle mass due to increased testosterone levels.

A nice added perk if you ask me!

So enjoy a Boundrylessly healthy workout with that cup of Joe !!

Post-work drink…try Java !!

Hi Folks,

While sipping my green tea after a great workout one of my friends stopped by

with some organic coffee from Nepal. Saying it (coffee, java, whatever you like to call it  😉

actually is a good recovery drink from workouts. So this week I tried it to see. Since it is organic, and

enjoy trying ideas that improve my workout AND day too.

Enjoying that healthy morning coffee

Enjoying that healthy morning coffee

Well, when most of us think of coffee, we usually think of the wonderful smelling aroma that wakes us up in the morning.  For some people, this “liquid motivation” brings much joy and energy in just one cup. Coffee is so loved that it’s personified into being “My Coffee” and has helped spur several successful coffee companies across the world.

But, coffee is more than just so those amazing beans that pick us up when we’re down (or tired, that is).

Amazing Coffeeberry

Amazing Coffeeberry

As many of us know, coffee comes from a plant. But, what we may not know is that the beans are contained within berries, much like most seeds contained in pieces of fruit.

And, like most berries, the berry of coffee trees is a very nutrient-rich, powerful health-promoting food.

Except, when’s the last time you ate a Coffeeberry? Probably not ever.

This is unfortunate, because berries from coffee plants (called Coffeeberries), are being shown in several different scientific investigations to posses potent antioxidant properties, which can not only help prevent common chronic diseases like diabetes and heart, but also improve recovery from athletic activity and help fight inflammatory conditions such as IBS, arthritis and allergies.

So, if coffeeberries are so great, why can’t we buy them in stores?

Well, there are two major problems:
•    First, since coffee is so popular, the fruit is stripped off when the beans are collected
•    Second, if the fruit is saved, it’s highly perishable by both bacterial and fungal contamination and must be eaten right away

As such, coffeeberries are considered a waste product of coffee production – which is very interesting, considering that whey protein used to be a “waste” product of cheese-making; meaning that some of the best foods for our bodies have once been overlooked as garbage, until now.

Science to the Rescue!

Since it’s almost impossible to eat coffeeberries unless you have a coffee tree growing in your back yard (which is highly unlikely unless you live in Africa, Hawaii or Latin America), you will have to get these powerful berries in a dried form (kind of like how you get whey protein).

Scientists have discovered a way to isolate coffeeberries into a powdered form, which can also be concentrated so that you can consume less, but get more.

This dried product has been shown to completely safe and effective for delivering high doses of coffee antioxidants and other coffeeberry nutrients that promote better health.

Powdered Coffee

Powdered Coffee

What’s more interesting about this delivery form is that these highly potent free-radical scavenging components in coffeeberries can be supplied instead through of conventional coffee to people that need a limited caffeine intake, such as when pregnant, or in people who are sensitive to caffeine.

Coffeeberry for Improved Recovery

Scientists from the Faculty of Sport and Tourism in Belgrade, investigated the effects of coffeeberry concentrated extract on the recovery of 20 college age athletic men and women. These participants were either given two 400 mg capsules of coffeeberry each day for 28 days, or a placebo.

After one month, participants taking coffeeberry had improved recovery from intense exercise compared to those taking a placebo. The coffeeberry extract increased blood levels of Total Antioxidant Capacity, while decreasing blood lactate (a common marker of muscle fatigue), and increased their Heart Rate Recovery Index.

Exercise + Java ... a Win ~ Win !

Exercise + Java = Win ~ Win !

This indicates that coffeeberry can be useful for people who exercise intensely and often, which allows them to exercise harder more often.

Recently, studies with 100 mg of coffeeberry extract given to humans also have shown promising benefits for health promotion (personal communication, April 2011). It appears that just 100 mg of coffeeberry is enough to see beneficial effects from this berry’s antioxidant content.

Overall, we may be missing out on the best part by drinking just coffee.  Thanks to science it is possible to take advantage of the best part of this fruit.

So I’ll be enjoying a cup of Java on my deck with fresh air and sunshine.

How about you?