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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.

 

 

na-man-im-not-going-down-without-a-fight

 

 

 

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

 

 

FREEDOM

 

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.

 

Healthy

 

*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.

 

But…

 

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

Ready for Summer Yet ?

Total-Six-Pack-Abs-Before-After

Total-Six-Pack-Abs-Before-After

Hi Folks,

SO….. Spring is here – Summer just around the corner.

This reminds me of the beach, swimming, and getting fit.

Here’s a great idea from a friend of mine.

Beach Ready with Total-Six-Pack-Abs-Before-After

Beach Ready with Total-Six-Pack-Abs-Before-After

Go here to learn more.

Know none of us want this kind of 6 pack abs !

other_six_pack

other_six_pack

Learn more here.

Women can benefit too

Women can benefit too

Here’s some testimonies of people already enjoying their healthier body….

Steve Carlton

Steve Carlton

“Even in my youth I never had abs! The big motivator with TSPA was
that my strength and musculature was improving too. Finally I was
training with intelligence and using science instead of the misguided
diet and training advice I often took from muscle magazines and
websites.
When I started TSPA I was 210 pounds (surprise, I gained weight after
prior catabolic exposure to P-90X) and around 20-22% Body fat. It did
take me almost 5 months to achieve my results, however, I only did 6
total sessions of cardio (cardio sucks).
My ” after” pics are of me at 8.5% body fat“.
Steve Carlton. 45 Years Old. From Oroville, Washington, USA.

Click here to get your Summer body now !

Brandi T6PA

Brandi T6PA

TSPA worked great! I was 1.5% body fat
leaner at this competition than the last
one, plus I felt 100 times better. I didn’t
feel exhausted like before. I placed better
than ever! I believe if I had started the
TSPA a few weeks earlier, I’d have won it!
[Ed: Brandi Placed 2nd In This Comp & It
Was The First Time She’d Ever Beaten
Anyone] Another great part is that I didn’t
lose any muscle. All the girls backstage
were complaining about all the fish and
asparagus they’d eaten and I was
bragging about bacon on my bunless
cheeseburger, and the cream in my coffee!
Awesome! They were also dragging from
the twice-a-day cardio sessions, and I was
only doing 12 mins 3 times a week for 2
weeks. AMAZING!!!”

Go here to get that Healthy Great looking Summer body now !

You owe it to the Happier Healthier you. To read more on how you can enjoy a wonderfully healthy body by clicking here.

Maximize your Fitness

Somanabolic Fitness !

Somanabolic Fitness !

Hi folks,

Hope all of you are enjoying a safe and healthy winter.

Well, if you are like most people, you’re thinking ….

Wow, it’s March already….Spring is on it’s way….

and soon to follow …

SUMMER – beaches, swimming, outdoors – Yeah !!

What’s not to like about summer.

But …

Will you be ready …

I mean, will you feel comfortable taking off that shirt,
wearing that bathing suit, guys, gals….. be honest.

Somanabolic is for women too !

Somanabolic is for women too !

If like most people, we’ve probably indulged a little over the holidays and winter 😉

However, don’t worry. For a great guy by the name of Kyle Leon, has found a good way to match the natural type of your body, to help you get fit and ready for summer.

It’s called “The Muscle Maximizer“, and is state of art nutritional software created qualified nutrition expert and fitness trainer Kyle Leon.

To learn more about this plan you can customize to meet YOUR goals, just click here now !
This program gains its edge because unlike many nutrition programs out there its in no way a one size fits all. The software requires a host of personal information, e.g metabolism type, height, age and weight to calculate your optimal diet to gain maximum muscle without any fat.

Muscle Maximizer Software at a glance:

3 Custom nutritional meal plans
Everyday you have three meal plans to choose from that will give you the perfect nutrition for optimum muscle growth and fat loss.

100% Nutrition for your body

You put all you specifics into the software, and it builds a nutritional program for your body,
AND your lifestyle.

Revolutionary!

Intensive muscle building program … Although this product is marked as a nutritional software first and workout program second, the workouts are top quality and work together with the nutrition program perfectly.

So, if you are tired of those one size fits all workouts. But instead, are looking for a way to lose fat, get toned, or BOTH, then you have found the right plan.

Somanabolic Invertor - Kyle Leon

Somanabolic Invertor – Kyle Leon

To learn more about this and to have the body you WANT for summer, before the price goes up, just click here.

Beat the Heat ~ Don’t let it beat You !

Beat the Heat to Enjoy Summer !

Beat the Heat to Enjoy Summer !

Hi Folks,

Some quick tips to help you handle the summer heat.

Welcome your ideas too !

Different season bring with them different forms of enjoyment as well as health problems. In winters we can enjoy the warmth of bon fires but cold and flu may dampen our spirits some times. Similarly summer season has its own share of fun activities and health concerns.

Hydration is very important during the summer. Perhaps everyone has experienced a time when no matter how much water you drink, there seems to be no way to quench your thirst. You must have also felt a time when the humidity and the heat seems to penetrate right through your body and stays right there. When things like these happen again this summer, gulping down some soothing herb can help you get through the heat, with flying colors!

Herbs in the form of teas or other beverages can cool down your body naturally. Some of the most widely-used herbs include raspberry leaves, lemon balm, catnip, mint leaves, rose petals, chamomile, alfalfa, thyme, strawberry leaves and rose hips. Kitchen herbs such as rosemary, fennel and marjoram are also effective summer soothers. You can even make your own herbal tea blends to contain a combination of these refreshing and flavorful herbs. In fact, you can make your own mineral rich and zesty herbal drinks from almost any edible herb.

Herbal beverages are quite simple to do. It can be as easy as adding just a few mint leaves when brewing your next cup of green tea. Or it can be as sophisticated as floating one bright blue borage flower petal over a glass of white wine. There are a variety of recipes and choices that you can choose from. The simplest refreshing herbal drink can be made by adding 6 ounces of boiling water into a teaspoon of fresh or dried herb, and allowing it to steep for about 5 to 10 minutes. You can add in honey or sugar afterwards, depending on your preference.

Herbal beverages are definitely more thirst-quenching than water. Herbal tonics and beverages not only quench your deep down thirst and help you avoid dehydration, but they naturally cool down your body from within. If you want something to go with your refreshing drink, you can pair it with salad greens topped with the zestiest seasoning and fresh herbs. These are definitely healthy and effortless ways to cool down your body naturally and to enjoy the weather.

Here are some herbs which can help you get through the summer with lots of enjoyment by keeping summer related health problems away.

1. Lemon Balm: lemon Balm is an excessively helpful herb in healing exhaustion and fatigue caused by heat. It is a member of the mint family. This herb has an appealing smell and tastes like lemons. Lot of herbalist recommend lemon balm to people who have to stay long hours in the sun to cure fatigue caused due to heat. It has a cooling effect on the body and also has anti depression properties. This herb is also helpful in treating cold sores. Lemon balm does not have any known interaction with any medicine hence it can be taken by elders as well as kids alike. Adding some herb concoction in water or lemon balm herbal tea on a hot summer day will keep you fresh and energetic. If you have lemon herb growing in your herbal garden then just chop little leaves or stem and boil it in water to make a fresh lemon balm tea.

2. Lavender: we all are aware that aloe vera is a good plant to treating burns. However, the cooling action of aloe vera may not be enough to treat sunburns. We need something stronger like Lavender. Take a spray bottle fill it with clean water and mix ten to fifteen drops of lavender oil in it. Whenever you go out in the sun spray some lavender water after coming back. Instead of water you can also use lemon balm herbal tea and add lavender oil in it, this will increase the cooling action.

Lavender has many more health benefits. You can use it soothe sore muscles. Mix two or three drops of essential lavender oil in a teaspoon of base oil and massage it on the area with sore muscles. Any tense muscles can be healed by massaging with lavender oil mix.

If you have headache after spending long hours in the sun then massage your head using lavender essential oil on your forehead and your neck. Also sip some cooled lemon balm herbal tea to cool your body.

3. Plantain: plantain is an herbaceous plant (do not confuse it with the banana known as plantain). It has many herbal benefits. You can use this herb to cure burns, bee stings, bug bite, abrasions, cuts, itchy mosquito bite, and abrasions. You can even use it to remove splinters. You can use it raw as well as procure plantain essential oil or tincture to use it in your everyday life. Plantain herb is helpful in drawing out objects or poison from the body, be it a stuck splinter or even insect poison. Take a leaf of this plant and rub it on the affected area, this will help ease the itchiness. You can make a paste of the leaves and place it on the affected area and tie it with a bandage. You can also take leaves of plantain and boil it in water. Make a hot or cold compress by dipping it in the water and place it on the affected area.

Enjoy a Boundryless Happy and Healthy Summer Everyone !

Enjoy that Summer picnic AND be healthier too !!

So Yum AND healthy too !!

So Yum AND healthy too !!

Hey Folks,

Here’s a great tip that will help make your picnics healthier and your blood pressure too !!

Drop your blood pressure down a few notches by enjoying this pink, juicy picnic treat more often: watermelon.

Turns out watermelon is loaded with an amino acid called L-citrulline. And in a small study of prehypertensive people, this compound helped improve circulation and lowered people’s systolic blood pressure by as much as 9 points. Pretty sweet!

Go ahead….Savor those Slices !!
Nine points may sound like a small drop. But it’s enough of a drop to prevent prehypertension from progressing to full-blown hypertension. And a drop in aortic systolic blood pressure is thought to be especially important in mitigating cardiovascular disease risk. In the study, not only did people’s systolic blood pressure drop when they took a watermelon extract of L-citrulline and L-arginine, but also their blood flow arterial function improved compared with the placebo group. The watermelon extract used in the study contained approximately 2.7 grams of L-citrulline, which is the same amount you’d get from about 7 cups of watermelon juice. That’s a lot of juice. But other studies have shown blood pressure benefits with smaller amounts, so don’t feel like you have to eat the whole melon.

Simply…. Amazing Amino Action !!
Just what’s so great about L-citrulline from watermelons? In the body, this compound gets converted into another amino acid that’s key to the formation of nitric oxide (NO) — that stuff that helps open and relax arteries. So whether you slice it, dice it, or juice it, you’ll want some watermelon year-round, not just on your summer menu.

When you’ve had your fill of watermelon wedges, here’s some great melon recipes for you ….

Watermelon Salad… Oh Yeah !!

What makes this recipe so Yum is the contrasting flavors and textures of crisp, sweet watermelon and creamy, tangy goat cheese are magical partners. Top with sliced grilled chicken to make it a meal.

This makes 5 servings of 2 cups each….so Enjoy more !!  😉

Ingredients:

  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons orange juice
  • 1 tablespoon red-wine vinegar
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 8 cups watercress, tough stems removed, or mixed salad greens (5 ounces)
  • 4 cups diced seedless watermelon, (about 3 pounds with the rind) (see Tips)
  • 1/4 cup very thinly sliced red onion, (1/4 small)
  • 2 ounces goat cheese, crumbled
  • 1/2 cup chopped hazelnuts, (2 ounces), toasted

Prep Tips…

Whisk oil, orange juice, vinegar, salt and pepper in a large bowl until well combined. Add watercress, watermelon and red onion; toss to coat. Divide among 5 plates. Top with goat cheese and hazelnuts to serve.

Tips & Notes:

  • Tips: Melon selection & storage: Look for symmetrical unblemished melons, without flat sides, that have a creamy yellow spot on the bottom indicating ripeness. At 92% water, this fruit should feel heavy when you heft it. Precut melon flesh should be dense, firm and appear moist. Store in the refrigerator for up to a week or keep in a cool, dark spot. Cover the cut surface of melon with plastic wrap and refrigerate.
  • To toast chopped hazelnuts: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Looky here at the Nutrition Bonus: Vitamins A & C (45% daily value) … Yeah !!

Another Yum recipe for you folks….

Watermelon Gazpacho

Those delicate flavors of cucumber and watermelon go hand in hand to create a sweet-and-savory chilled soup, perfect as a first course on a hot night.

This makes 6 servings, generous 1 cup each

Ingredients

  • 8 cups finely diced seedless watermelon, (about 6 pounds with the rind) (see Tip)
  • 1 medium cucumber, peeled, seeded and finely diced
  • 1/2 red bell pepper, finely diced
  • 1/4 cup chopped fresh basil
  • 1/4 cup chopped flat-leaf parsley
  • 3 tablespoons red-wine vinegar
  • 2 tablespoons minced shallot
  • 2 tablespoons extra-virgin olive oil
  • 3/4 teaspoon salt

Some Prep Tips …

  1. Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl. Puree 3 cups of the mixture in a blender or food processor to the desired smoothness; transfer to another large bowl. Puree another 3 cups and add to the bowl. Stir in the remaining diced mixture. Serve at room temperature or chilled.

Tips & Notes …

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.
  • One more tip: Melon selection & storage: Look for symmetrical unblemished melons, without flat sides, that have a creamy yellow spot on the bottom indicating ripeness. At 92% water, this fruit should feel heavy when you heft it. Precut melon flesh should be dense, firm and appear moist. Store in the refrigerator for up to a week or keep in a cool, dark spot. Cover the cut surface of melon with plastic wrap and refrigerate.

Finally one of my Summer favs….

Watermelon Slush

This will make 4 servings, about 1 cup each

Ingredients

  • 3 cups diced watermelon
  • 2 tablespoons lime juice
  • 1 tablespoon sugar
  • 1 cup crushed ice
  • 1/2 cup water

Preparation:

  1. Blend watermelon, lime juice, date sugar (first tried now love it!), ice and water in a blender until smooth.

AND finally remember those healthy benefits while enjoying these yummy recipes too !!

It’s loaded with lycopene. Watermelon juice actually gave tomato juice a run for the money in a recent study of lycopene levels. That’s good news for your body, because early research suggests that lycopene may be a cancer crusher.

It can make your skin healthy both guys and gals love this one ! . Watermelon is loaded with a key compound credited with helping skin’s healing and regenerative processes. Say no more — bring on the melon!

It’s practically calorie-free. With fewer than 50 calories in every cup, watermelon is one smart way to satisfy a sweet tooth. And with a whopping 141 grams of water per cubed cup, watermelon will keep you hydrated, too.

Here’s to a Healthy Fun Summer Everyone !!

Dig in to that slice of Health !!

Dig in to that slice of Health !!

Burn the Fat not the BBQ for summer !!

Lean Body = Happy Summer !

Lean Body = Happy Summer !

Hey there folks,

Got some easy to do tips for … losing some unwanted fat before hitting summer vacation time !

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

Eat low-glycemic carbohydrates such as vegetables, instead of refined processed carbohydrates which usually come in a box or a bag.

Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.

Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

Tip: Use your blender – food processor to make something healthy….

You deserve It !!

 

Consume Green Tea or Water instead of calorie filled drinks such as soft drinks.  Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.

Consistent fat loss requires good habits. If you want to create good habits then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and part of your life.

Incorporate “Uber-Health foods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.

Move !! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.

Keep a Journal and … Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal.

Follow the 90% rule. If you can follow your plan 90% of the time you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time your chances of failing increase significantly.

Enjoy a Happy & Healthy Summer Everyone !!

Enjoying Healthy and Happiness Together !

Enjoying Health Together the BEST kind of Happiness!