September 19

The Best Time I Found to Exercise

Filed under Exercise and Fitness by Frederic Patenaude

There are many theories on this, but this is not a trivial question. If you fail to find the best time to exercise in your own life, it’s likely that you won’t be able to incorporate exercise in your life.

First, there’s the indisputable fact that the best time to exercise for most people is: whenever there’s time. Not everyone is lucky enough to work from home, but everyone has different work and personal commitments to take into account. If the only time you can exercise is on the weekends with short sessions during the week, then so be it.

When it comes to energy management though, every time of the day offers different rewards for exercise

Exercising in the Morning

For many, the morning is the best time to exercise for the simple reason that it gets done. When I was traveling a lot, I often woke up a little earlier to get my workout in for the day. That lost half an hour or hour of sleep can often be made up by going to bed earlier at night. And if you manage to exercise in the morning, you’ll start your day right. You’ll probably eat healthier for breakfast, and you’ll have a generally good vibe about yourself that will carry on during the day.

For me, mornings are not the best time to exercise because that’s when I tend to be at my most creative. If I spend time to exercise in the morning, then that means my work day will start later, and I’ll lose those precious hours of heightened creativity and productivity. For that reason, I almost never exercise in the morning except when I’m traveling.

Exercising in the Late Morning

Many people who work from home find this to be an ideal time to exercise: right before lunch or around 11 a.m. for many. You may have had a light breakfast in the morning, and had a few hours to get the gears of your body/machine in motion. At that time, energy is generally high and you haven’t had a heavy lunch so you’re ready to go. Exercising before lunch also increases your appetite for lunch, which for many is the biggest meal of the day anyway.

I will sometimes exercise at that time but it’s not my preference. Depending on my schedule, it may be my second choice for exercise time. But it’s not my first choice. I find that exercising before noon cuts my day in half and I find it difficult to get back in a routine after I have to take a shower, eat, etc.

Exercising in the Mid Afternoon

In the mid-afternoon (between 2 and 4 p.m.), most people exercise a drop in energy. You can rev up your metabolism and avoid this down period, caused by our circadian rhythms (in nature, it would be the perfect time to nap), by exercising around that time.

After many trials and errors, I have found that this is the best time for me to exercise. I’ve already gotten a lot done during the day, and I’m ready for a break. At first, you may find it difficult to find the energy to exercise around that time, because the body is naturally slowing down. However, the body is adaptable and if you get into a groove, it doesn’t take very long to get used to it.

I find that exercising around this time enables me to avoid this drop in energy. I might even take a quick nap before or after my workout. The key is to avoiding eating a big heavy lunch. Eat relatively lightly for lunch, and have a post-workout snack. Then, make dinner your biggest meal of the day (you’ll need to have some breakfast if you want this routine to work for you).

Exercising in the Early Evening

This is another popular time for exercise (between 6 and 9 p.m.) because that’s usually the only available time for exercise that many people have. Also, it’s a time when the body experiences a shift in energy and generally you feel more alert and awake, as long as you haven’t had your dinner yet, or had an early or light dinner.

If I didn’t get in my workout in the mid afternoon, I will often exercise at this time. But I will generally eat a very light, early dinner, and then eat more after the workout. If your workout was particularly intense and you’re not used to exercise at this time, you may find it more difficult to fall asleep. But the body is adaptable so overtime, you’ll find it easier to sleep.

Exercising in the Late Evening

This is not a particularly good time for most people to exercise because exercising this late will usually interfere with sleep. But if you tend to go to bed late this time may work for you. Energy is often still high until close to bedtime. And again, the body is adaptable and will adjust to your routine if you consistently follow it around the same time.

What about you? What’s your best time to exercise?

June 12

There’s an exercise that’s utterly neglected by everyone, yet it’s one that’s so fundamental and so critical that ignoring it can lead to unwanted health consequences in the future, such as: poor posture, weak body, and low levels of important hormones such as testosterone.

Women ignore it because they’ve been conditioned by urban legends that as soon as they do any form of weight training (weight lifting), they’ll end up looking like this:

Yet, there’s no risk for any of my female readers to start looking like a monstrosity, bulging with unnecessary muscles. Women just don’t produce the sorts of growth hormones necessary to pack this kind of unnatural muscle.

Instead, weight training, more than any other activity, will lead you to the kind of body most women would like to have: firm legs, low body fat, and good muscle tone. More like this:

Women typically focus on what we commonly call “cardio” (running, swimming, biking, etc.), and yoga. While these two exercises are good, they will fail to maintain your muscle mass as you age. And this can lead to some of the worst consequences as you age.

If You Don’t Maintain Muscle, You’ll Get Fat

Maintaining muscle mass as we age is so important for one important, oft forgotten reason: metabolism.

If you don’t build and maintain a good amount of muscle mass, you’ll inevitably gain body fat as you age because your base metabolism has been lowered.

Let me explain. Your body needs calories to function. In fact, at rest, your body needs a certain amount of calories, even if all you do is stay in bed and watch TV. This is called base metabolic rate.

If your base metabolic rate is 1500 calories a day, that means that you need at least this many calories to maintain your weight. On top of that, you would add any calories needed for your daily activities. So if you don’t stay in bed and watch TV all day, and walk around instead like a normal person, and maybe do some exercise, you will add let’s say 500 to 800 calories a day to your needs.

So in this case, your total caloric needs will be 2000 to 2300 calories a day.

Any calorie beyond this will inevitably be stored as body fat!

Now, most people try to fight this caloric deficit by eating less, or by exercising more. Generally, they fail. Why? Because they haven’t done anything about their base metabolic rate, which keeps on declining as we age.

We all know that the brain uses calories, but a big chunk of our caloric needs are diverted to maintaining muscle mass. Each pound of muscle burns a certain number of calories at rest. Some estimate it at 25 or even 50 calories per pound of muscle.

That means that a person with 10 pounds more muscle on their frame will burn 250 to 500 more calories per day, doing nothing.

It also means that as we lose muscle mass as we age, which is inevitable if we don’t weight train, we also lower our base metabolic rate, and it becomes harder and harder to lose weight.

Some researchers have doubted the calorie-burning ability of muscle at rest.

But keeping muscle mass has its advantages. First, it improves insulin sensitivity, making it much less likely that you’ll develop any problems related to blood sugar.

Muscle also helps you keep proper posture, and helps you reduce the risk of injury as we age.

And I do think that muscle at rest DOES burn more calories. Since I’ve added over 10-15 pounds of muscle to my frame, I’ve noticed that I can eat much more food than before without gaining weight. The same can happen to you, if you just add some weight training to your weekly routine.

And it doesn’t have to be complicated. Which leads me to…

The Most Important Exercise for Health

While there’s not ONE exercise that will do everything, there’s certainly one that you can prioritize above all others.

It’s commonly called the squat.

And it’s the most fundamental exercise you need to do.

Why?

1) The squat trains more muscle groups than any other single exercise.

2) Because legs are the most powerful muscles on the human body, the squat is the most powerful anabolic exercise you can do. Because you can lift more weight with the squat than with any other exercise, doing regular squats (with weights) will trigger the release of testosterone and human growth hormone, which will help you grow muscle in the rest of your body. And don’t worry ladies, the amounts released are just right for your gender. There’s no reason you’ll start looking like she-hulk!

3) Squats burn fat like crazy. While squats with weights will be powerful exercise that will help you build muscle throughout your body, simple squats without weights will help you burn body fat, because they are so intensive and will raise your metabolism, helping you burn fat throughout the day.

4) Squats help strengthen all sorts of ligaments, stabilizer muscles and connective tissues, helping your balance and coordination and your posture. This will in turn greatly lower your risk of injury, increasing your life expectancy and lowering your risk of dangerous accidents as you age.

Finally… squats will greatly help your appearance! Think of tight butt and abs 🙂

Squats are also easy to do. There are basically two types of squats you can do:

1) Squats without weight
2) Squats with weight

Although squats without weight are great to get started, they won’t lead you to all of the benefits above (unless you can’t do more than 12-20 squats without weight).

Squats with weight can be performed with dumbbell or a barbell, the former being the ultimate goal.

Start by doing squats using only your own body weight. Once you’re able to perform 25-50 squats at a time, and 100 squats a day (in several sets), then you’re ready to add weights to your squats.

Although, even when you practice squats with weight, you can also throw in some squats without weight as part of the mix.

How to Perform a Squat

1) Make sure your body is warmed up

2) Stand feet shoulder width apart, or in a slightly larger stance.

3) Bend down to a 90 degree angle or deeper. One of the best ways to learn how to squat is to keep a chair behind you. Your goal is to go down to the level of the chair

4) Raise your body. Keep your back straight.

Remember to breathe as you lower, and breathe out as your raise your body back up.

You can find all sorts of videos on YouTube on how to perform squats, but to do a squats with a barbell, you should ask the help of a fitness trainer to show you the proper movement.

Practice squats at least once a week, but ideally twice, and you’ll transform your body! If you go to the gym and you don’t have much time, at least do squats. It’s the most fundamental exercise you can do, and one you can’t afford to ignore!

In my next article, I’ll talk about the second most important article for health.

Can’t wait to get started? Check out Roger Haeske’s Lightning Speed Fitness for a complete fitness program you can do at home, without any equipment! 

April 23

Focus on Diet First

Filed under Blog, Exercise and Fitness, Guest Writers by Frederic Patenaude

The biggest bang for your health may not be on the treadmill.

By, Bill Kranker

www.wildsexyhealth.com

The other day I was watching an old episode of a TV show called “Magnum PI” which stared Tom Selleck.  In many of the episodes Tom’s character was shown doing some type of athletic thing like jogging or swimming or running a marathon which is all really great but often he would also be shown reaching for a beer just after a run or as he was drying off after a swim.  Back in the 1980’s, when the show was popular on TV, I would have thought nothing of this as I was not much better myself. I would go for a run or workout and then have a steak and potato dinner with ice scream for dessert.   The theory back then was that it did not matter much what you eat because you could just work it off later.  But is this really the case?  Can you just work off any type of food that you put into your mouth?  Let’s look at a few facts:

First, what about working off those excess Calories?  According to runnersworld.com, running uses up about 105 net calories per mile (this is net calories over what you would use just lying on the couch. For women it would be about 74 calories net).  I have seen people (Including myself!) easily consume over 800 excess calories per day on a regular unhealthy diet. So using the above formula we would need to run about 8 miles in order to burn up those 800 extra calories.  In reality how many of us are really going to do that much running every day?  Or maybe, you think that just walking will burn off that extra indulgence.  Walking only uses up about 52 net calories (43 for the ladies) so you would need to walk the equivalent of a half-marathon in order to remove the caloric excess!  That is a good amount of exercise for the average person.  And as for Mr. Magnum he would need to run about an extra 2 miles just to work off that 200 Calorie beer.  (Calories of beer courtesy of beer100.com)

Second: Not all calories are created equal.  When people take in too much it is usually the fat calories that they add in excess.  800 Calories of fat such as animal foods or even healthy fats like avocado are much harder for humans to use up because we are not very well equipped for digesting fat (we lack the required digestive enzyme) so any extra calories from fat will get set aside (around our waist and hips) for later disposition while the body concentrates on the useful carb calories it needs for energy.  So a run on the treadmill is likely not very effective against these fatty calories.

Third: a lot of the calories we take in are pure chemical junk and will have to go through a much more complicated process than simple digestion and conversion to energy.  Often these bad calories are stored in our fat layer or diluted with water for later disposal when more energy is available.  Often this extra energy does not become available and these bad chemicals just hang around in our padding.  In essence, we become a storage unit of toxic waste! So what are these junk calories?  How about “artificial flavors” or anything on those ingredient labels that you can’t easily pronounce. Again, this type of calorie is not easy to “Work Off!”

So if you are really interested in becoming healthy I would start with making the necessary dietary changes first as you will get much more accomplished by changing your diet than you will with all of those hours spent on the treadmill!

So what are some of those dietary changes you ask?  The following are my basic rules for food:

1)      Stay away from packaged and processed foods as much as possible.  If it comes in a can, box, bag or bottle you should probably try and avoid it.  Also if it has a nutrition label on it, don’t bother reading all of that fine print, just pass it by!

2)      Make the majority of your food intake from fruit.  Fruit has the highest calorie to weight ratio of all of the fresh unprocessed foods.  Fruit is also composed of healthy carb calories that provide us the cellular energy we need.  In this case these calories are the good calories!

3)      Make sure to also get some greens and healthy fats into your diet.  Greens, such as spinach, collards or kale, have the minerals you need and the fats such as avocado and nuts provide fuel for your brain.  Just keep the fats to a minimum though (about ½ avocado or a small palm full of nuts per day average at most)

Don’t just take my word for it.  Keep studying and researching.  A good place to start is with some of Frederic’s great books that have a wealth of healthy info and recipes in them.  It is better to learn from the success and failures of others than by trial and error yourself!

So change your diet first and then let the workout begin!

Until next time make at least one change for the better each and every day!

Bill

January 10

How to Upgrade Your Body in 2013

Filed under Exercise and Fitness by Frederic Patenaude

Christmas is over, and the new year is upon us. Next December we’ll get to here the “12 Days of Christmas” song again, but have you heard the First 12 Days of the Year song?

You can sing it to the same tune, but it makes different gift recommendations!

Or better yet, use the recommendations for every month of the year, and you’ll transform your health in 2013.

1- On the first day of the new year my true love gave to me: 9 minutes of meditation. Brain scans have proven how much meditation can do wonders to remove stress and create a peaceful state that can last. I will start this year incorporating 9 minutes of meditation a day. How about you?

2- On the second day of the new year my true love gave to me: a green juice — I used to drink a daily green juice, but like most people life got in the way and I stopped the habit. In 2013 I vowed to get back on track with a green juice 4-5 days a week. The main benefit of green juices is to get those powerful vegetables and greens in your diet in a super absorbable way. It’s a great way to keep your body alkaline. And the two keys to green juices are: 1) No need to go overboard. 8-12 ounces is plenty. 2) Clean the juicer right after you’re done juicing!

3- On the third day of the new year my true love gave to me: 1-2 ounces of almonds — Almonds are the best nuts to stay thin, according to a new study! Apparently it’s because they keep you full, but are not fully digested and therefore help you stay thin. Eating 1-2 ounces of almonds a day can do wonders.

4- On the fourth day of the new year my true love gave to me: 8 or 9 hours of sleep — Sleep is my new priority, after having battled with insomnia in the past. Getting a good 8 hours of sleep a night is essential to well-being and probably as important for your health than a good diet. Some people need less than 8 hours, some need more.

5- On the fifth day of the new year my true love gave to me: a standing or dreadmill desk — If you work from home and sit a lot, incorporating 2-3 hours a day on a standing desk can do wonders for your health. A new study showed that sitting more than 4 hours a day can be as dangerous for your health than smoking, and than exercising separately does not “undo” the damages from sitting. Consider a standing desk, or a treadmill desk (which Is what I now use). Or at the very list an exercise ball instead of a chair and frequent standing breaks!

6- On the sixth day of the new year my true love gave to me: a dry brush. Dry brushing every day, before you take a shower or bath, will do wonders for your skin. It activates circulations, removes dead skin, and will give you younger looking skin.

7 On the seventh day of the new year my true love gave to me: A blender to make a daily green smoothie. Last year I discover the OmniPowerBlender (http://www.omnipowerblender.com), a heavy-duty blender as good as many competitors, but half the price. Use it or any other blender to make yourself a green smoothie for breakfast every morning.

8 On the eighth day of the new year my true love gave to me: 15 minutes of yoga. Most people who hang out at yoga classes don’t really need to be there. They’re already so flexible that doing hours and hours of more yoga won’t really make a big difference. But everyone that’s NOT going to yoga classes probably need to do some to stay flexible. I can’t commit to a full yoga class, but I’ll start doing 15 minutes of yoga every day in 2013. What about you?

9- On the ninth day of the new year my true love gave to me: A roller. I started using a firm foam roller to massage my sore muscles last year, but I wasn’t very disciplined. Soft tissue work is very important, and a simple 5 minute roller routine before going to bed can your muscles and soft tissues stay healthy. I’ll commit to 5 minutes of “rolling” every day in 2013!

10- On the tenth day of the new year my true love gave to me: A piece of fruit before every meal. Studies have shown that eating an entire piece of fruit (not juice) before each meal makes people eat less of the meal. This is a simple way to make a positive change in your diet almost effortlessly. Eat a big apple or orange before every meal (unless of course, your meal is just fruit…)

11- On the eleventh day of the new year my true love gave to me: a travel goal. Last year is the year that I discovered how to travel the world on pennies. I created a course on the topic (http://www.fredericpatenaude.com/travel), on sale this month. A travel goal can keep you motivated, as a reward for all the good things you’ll be working on this year.

12- On the twelfth day of the new year my true love gave to me: 12 weeks of strength training — This is by far the best physical activity most people can do as they get older, and to prevent many of the problems that come with aging. Lower back pain, lack of strength, slow metabolism and belly fat can be a thing of the past if you start doing some weight training. I got back on track a few months ago and gained 10 pounds of muscle! Pictures will follow as soon as I muster the guts to take my shirt off… And women, don’t worry you won’t start looking like Hulk anytime soon. So no excuse not to do it.

You can make this year your healthiest year ever.

Upgrade your body to a new level in 2013…

Looking forward to helping you along the way.

Frederic

PS: This article was inspired by one written by Shelli Stein, from http://www.activemenopauselifestyle.com/

May 3

How to Get Fit Without Quitting

Filed under Exercise and Fitness by Frederic Patenaude

Before I get started with today’s ezine, I need to apologize about something first.

Last Tuesday, I was traveling from Hawaii to Vancouver and I sent out my last ezine with my friend Roger Haeske’s article on fitness. I gave you a coupon code for his program to save $20, but unfortunately I gave you the wrong link so the coupon code didn’t work on the page I sent you.

Roger sells his Lighting Speed Fitness program on a number of websites, and I got confused and sent you to the wrong page where the coupon didn’t work.

I’m really sorry about the mistake!

Night flights and sending ezines don’t seem to mix well together for me…

The good news is I managed to fix the issue and talked to Roger, who’s agreed to extend the promo. So here’s the revised information:

———–

Check out his website where he’s set up special for his Lightning Speed Program, just for my readers, at:

http://bit.ly/jMmyjM

Use coupon code: LSFPCOUPON

Normal price is $47 and Roger has dropped it down
to $27 for my subscribers with the coupon.

————-

How to Get Fit Without Quitting

For me, exercise and fitness have always been a struggle. When I was younger, my brother was the active kid, involved in sports of all kinds, while I was the book worm. When we would go on skiing trips, I preferred to stay warm inside to read books with my grandma while my mom and my brother went out skiing!

I wasn’t a lazy or overweight kid. I just didn’t like sports. And to be honest, I still have very limited interest in most sports!

During the summer, spring and fall, I got lots of exercise by riding my bike everywhere as my sole mode of transportation.

When I first got into raw foods at the age of 20, I became aware of the importance of fitness. I knew that getting fit and staying fit was absolutely necessary for optimal health.

Just eating raw foods wasn’t enough. I needed to exercise.

Yet, exercising was not my natural state! Over the years, I found it extremely difficult to stick with any exercise program.

I tried various types of exercise, like weight lifting, running — but I never stuck with them for very long. Something would always get in the way of my routine.

As I progressed in my twenties, I always tried to figure out another way to renew my commitment to exercise. I would give it up for months at a time, and then try again. It felt like a constant series of failures! But without realizing it, I was making progress nonetheless.

When I dramatically changed my raw food diet in 2005 to eat an 80-10-10 approach of mostly carbohydrates (fruit) and limited fat, I became even more desperate to make fitness work in my life.

I was impressed by the shape of some long-term raw foodists like Dr. Doug Graham, and I ended up studying with Dr. Graham and attending all of the live programs he did, like his annual “Health & Fitness Week.”

Year after year, I accumulated more information about exercise, but I still had trouble finding a routine that worked in my life.

I would go through periods of committing to a workout schedule, and then as soon as my routine was perturbed — for example by traveling or lack of sleep — my entire program would fall apart and I would revert back to a sedentary lifestyle.

As I became older and moved through my thirties, it became clear that I needed to find a better approach.

Now at 36, I find that I’m the best overall shape I’ve ever been in!

After lots of trials and errors, I’ve finally identified why so many people, like me, can’t commit to workout schedule and get so out of shape as they get older.

My insights are a combinations of things I already knew, but finally was able to integrate at a deeper level.

Here’s how to get fit — long-term —without quitting, and get amazing results.

Get fit slowly

This is a basic idea, but a very important one.Realize this is a long-term process. Abandon hopes of quick results. The fitness industry would like you to believe that you can get fit quickly. On the cover of every single fitness magazine is the promise of quick results. The truth is that there are no quick results if you seek a fundamental change in your body. Building cardiovascular capacity or muscular strength is something that takes time. So enjoy the ride! See it as a long-term commitment.

Don’t wait too long

As we get older, it becomes more and more important to stay fit and maintain muscle mass. Most people exercise a massive physical decline in their overall fitness in all categories: flexibility, cardio ability, coordination and muscular strength.

This decline generally begins between the ages of 30 and 35, and gets worst with every year.

If you’re young and you find it hard to exercise and stay fit: realize you better get going now and find something that works because it’s only going to get worst with time.

If you’re older and you haven’t stayed fit, start now and think of it as the most important thing you’ll do to keep your body young as you get older.

At first, try lots of different things. In my twenties, I would attempt different disciplines but fail to stick with any of them for a long period of time. I tried running, ashtanga yoga, weight lifting, interval training, and many other things.

However, I’m glad I did because it allowed me to discover what I liked best and what I needed to work on.

If you’re not sure what to do, go with your instinct and try something new. In fact, try many different fitness activities and eventually you’ll find what works best for you!

Pick an exercise you love

Dr Graham taught me that “the best exercise for you is the one that you’re willing to do!”

It’s critical to pick activities that will motivate you. For me, running has always been something that I enjoyed because I enjoyed being outside, getting fresh air and I also love the runner’s high!

Focus on your weaknesses too

When I say to pick something you love, I don’t mean to pick something you’re just naturally good at.

If you just focus on things you’re good at, you’re not going to make progress in areas of fitness that really need work.

For me, running is a great exercise because I’m not particularly good at it, so I get a lot out of it — but I also enjoy it enough to do it on a regular basis!

My friend Shelli Stein is an awesome fitness instructor and trainer in Honololu (see her website http://www.joyinmotion.com. On a recent visit to Hawaii, she laughed as she told me that “most women who go to yoga classes have no business being there.”

What did she mean by that?

Many women, who are extremely flexible to begin with, take yoga classes — you know, the skinny ones who make everyone else feel uncomfortable about being there! They get an ego boost out of being able to do all the pauses with ease.

But at their level, do they really need to sit through an entire hour of yoga?

“I mean, how flexible do your hip flexors have to be!” My friend Shelli jokes.

The yoga chicks love their yoga classes because it makes them feel good about themselves. However, they could probably maintain their flexibility in just a few minutes a day of targeted moves, and instead spend the extra time working on things they should really focus on, like strength training or cardio.

Don’t overly complicate things

The more information I accumulated about fitness, the more I tried to complicate things. I wanted the perfect mix between cardio, strength, endurance and flexibility! I was trying too hard to create the “perfect” exercise program, but failed to implement it.

So instead, I just relaxed and focused on a few things at a time.

It’s almost impossible to improve every single aspect of your fitness at the same time. So focus on just doing one or too things, and then improve as you go along.

Beware of the experts

Just like in the field of nutrition, fitness expert often bring more confusion to the table than useful information.

Nowadays, all sorts of theories are floating around in the fitness world, such as:

– All forms of cardio (like running) are bad
– Only bodyweight exercises are good
– The only way to built muscle is through high intensity training
– “Hot” yoga is the best form of exercise
– Interval training is the most natural way to do cardio

Although not all of these ideas are 100% wrong they are often too advanced or complicated for the average person. And in many cases, experts are totally wrong!

Many people are afraid to run because they’ve heard that long-term endurance runners are not healthy. Many women are reluctant to lift weights because they’ve seen pictures of “She-Hulks” and are afraid of looking like them!

But the truth is… Are we really talking about running ultra-marathons on a regular basis here, or just moving your body? Almost, everybody can benefit from running, but that doesn’t mean that everybody should become an ultra-marathon runner.

Most women have really pathetic muscular strength and would dramatically benefit from lifting some weights. And there’s no way they will start looking like those women on the cover of body building magazines anytime soon! That would require a particular kind of training, and I can assure you won’t risk inadvertently doing it!

It would be like a 300-pound man saying that he’s afraid to go on a diet because he will then starve himself and look like the survivor of a concentration camp. So instead, he’d rather play it safe and keep the weight on, that way he can make sure looking like this will not happen to him!

Set realistic goals!

By far, this is the most important thing I’ve learned over the years about making a fitness program work.

For many years, I had the goal in mind to be like some of my fitness heroes, like Dr. Doug Graham. I tried to exercise for an hour a day, and have the perfect combination of cardio, weight training and flexibility.

But it just didn’t work!

My program was too difficult for where I was at, and I couldn’t stick with it.

Last year, I was fed up with my mediocre progress so I decided to just start running four times a week and not worry about anything else!

Once I did that, everything became easy. I could focus on one thing at a time, and keep it simple. Before I knew it, it was easy to add other activities like bodyweight exercises, into my routine.

A few minutes a day are enough. You don’t need much to get started with an exercise routine. A few minutes a day are enough! Consistency is key.

Some people get great results by walking 10,000 steps a day consistently.

If you think you don’t have the time to get started, you’re wrong!

My friend Roger Haeske is a great example of that. In his forties, he looks better than most guys in their twenties, and he only exercises about 20 minutes a day!

He’s created a program based on bodyweight exercises you can do anywhere, called Lightning Speed Fitness. You can even get started with just 5 minutes to spare. To find out more, go to:

http://bit.ly/jMmyjM

Use coupon code: LSFPCOUPON to save $20

June 28

Bouncing To Health with Rebounding

Filed under Exercise and Fitness by Frederic Patenaude

Rebounding is not only a great cardiovascular workout, it’s low impact and fun as well. Rebounding can burn the same number of calories as jogging- and rebounding does it without the huge risk of injury! The small trampoline used in rebounding provides resistance and a soft landing.

Rebounding offers relief from osteo and rheumatoid arthritis. This form of exercise is generally less stressful on the body than most other systems.  Similarly people who experience back pain can benefit from rebounding, without the negative effects of exercising on a hard surface.

NASA research has shown rebounding to be the best form of exercise to rebuild lost bone mass, common for astronauts due to the weightlessness in space. In one study, NASA called rebounding the “miracle exercise.” Thus, the possibility of preventing osteoporosis, and reversing bone damage is great.

Noteworthy benefits of rebounding

  • The nature of rebounding with its flexible surface increases balance.
  • Exercise of any kind is key to fighting the negative effects of diabetes. Rebounding is an effective and gentle approach to exercise, that can be part of a healthy program to control weight.
  • With rebounding you can experience higher levels of energy.
  • Dr. Morton Walker authored a book titled “Jumping for Health” in this book he outlines thirty different anti-stress benefits of rebounding.
  • Increase endurance by regular rebounding exercise.
  • Improves muscle tone, especially in the legs, hips and core.

With all the benefits available from such a low impact aerobic work out, it’s easy to see why there is a growing trend in rebounding. Any exercise that can be done by people who suffer from joint pain or asthma, as well as provide an intense cardio workout is really well worth giving a try.

I recommend purchasing your rebounder with a stability bar, and using it until you are confident. For some, this takes a day, and others two weeks or more, so go at a pace you are comfortable with. Wearing shoes is a good idea to reduce chances of injuring yourself. Also, look for a trampoline with six legs as this will make for a more stable surface.

Rebounding is so easy to get started. Begin with some light bouncing, when you are ready you can move up to jumping, walking or jogging on the rebounder. You may increase the benefits by adding different arm movements. There are so many possibilities, almost any aerobic exercise can be done on the rebounder. I like to do yoga, pilates, kick boxing and ab workouts on the rebounder. The mini trampoline really lends itself to your creativity.

Albert Carter is founder of AIR Inc. and the pioneer of rebound exercise. As a lecturer and educator, Carter has shared his findings on health and rebound exercise all over the world. He is also the designer of what is arguably the best-built, most innovative rebounders available. Although, I have also seen great reviews of the Needak rebounder. This is the one that I use. What ever rebounder you choose your sure to enjoy the fun and the health benefits.

March 15

How To Work Out Anywhere

Filed under Exercise and Fitness by Frederic Patenaude

Click to watch PART ONE

Click to watch PART TWO:


PlayPlay
February 16

Let me tell you that I’ve had quite an adventure in Fiji so far! The trip started with a visit to an island called Nanuya Lailai, about five hours by boat from Nadi. On the way to that island, we passed the island where they shot the movie Castaway with Tom Hanks.

Being on Nanuya was quite something, as the island is so small I could run around it in 45 minutes! Nonetheless, it was beautiful there, and we even visited the cave where they shot the movie Blue Lagoon.

Being on such a small island can be an adventure, and that’s exactly what happened. A power surge occurred when they restored their generators and fried both of my computer adapters! So now I’m without computers for about a week, which is a mixed blessing…

I must say that the Fijians are some of the happiest and friendliest people I have met, and they seem to all have a wicked sense of humor! I will be back with a video update from Fiji as soon as I can get my computer up and running again, so this is just a quick update.

Last week I was featured on Kevin Gianni’s Great Health Debate, and since then it seems that now some people are more confused than ever about what to eat! Many are thinking of going back to meat or are afraid to go vegan because of what they heard from the different speakers.

I have to say that all of these concerns are valid and are fully answered in my new book Raw Food Contoversies, available at: http://www.fredericpatenaude.com/rawfoodcontoversies

I will also be back next week with my complete thoughts on the Debate.

In the meantime, check out this video that my friend Doug Graham, author of The 80/10/10 Diet, sent me:

Doug, now 57, is a proof of how incredibly fit you can become on a low-fat, fruit based diet.

Although I am not nearly as athletic as Doug, I have found that my fitness has really increased on this diet, something I never found possible on a diet filled with animal protein and fat.

Remember there’s always two sides to the same story!

If you haven’t read “Raw Food Controversies” yet, make sure you grab your copy while we’re still having the launch special. Go to:

http://www.fredericpatenaude.com/rawfoodcontoversies

Yours for heath and success,

Frederic

May 16

Push Ups

Filed under Exercise and Fitness by Frederic Patenaude

Life is beautiful when you have nothing to limit you or curtail your confidence. Often times, being overweight, obese or simply lacking your desired level of strength can erode your confidence and give you a looser mentality.

A proper diet is essential for keeping fit and staying health, but the role that exercise plays in helping the body to be at its best is equally valuable.

Having a well-built physique and a solid core is a product of a combination of a healthy diet, regular exercise, and a beneficial workout routine.

When it comes to exercising to keep fit and healthy, push ups are one of the surest ways to go.

How to perform a Push Up

A push up is a calisthenics exercise that is traditionally performed by laying face down in a prone position. The exercise is such that it entails the lowering and raising up of the body with the aid of the hands to achieve an upward and downward movement of the body.

Of course, there are many variants of push ups, so one should never be limited to the standard variety.

You may begin with wall push ups, and progress as you increase in strength, to push ups done on the knees, traditional push ups, and even beyond that you will find there are plenty of variations to keep push ups relevant and challenging.

One of the most difficult I have found is the Planche push up, with your whole lower body raised in the air as you do the pushup, you put focused tension on your chest, shoulders and back.

The Benefits of Push Ups

Push Ups are an excellent exercise and offer many benefits to the body that are quite remarkable. Exercising with push ups is quite valuable because the push up, in all of its variety, is an exercise that puts strain on many different muscle groups. With push ups you can build strong abdominal (core) muscles, improve the triceps, build a strong chest and back, even your legs and buttocks will be strengthened. By increasing your overall muscle tone through push ups, you will more readily burn fats.

Push Ups are certainly the recommended form of exercise, they are convenient, require nothing but a little space and your own body weight, and provide over all results.

March 15

Increase your energy with Tibetan Rites

by Jennifer Townes

The Five Tibetan Rites are said to be over 2500 years old and originated as a form of yoga.

These are not your typical yoga poses, these rites are about movement and are meant to flow together at a moderate to quick pace.

It is widely believed that they are a key to prolonged youth that has been so sought after throughout history.

It may come as a shock to hear that five exercises done daily taking no more than 20 minutes to complete can have such a profound impact on your life, health, vitality and appearance, but that is precisely what these rites can do if practiced daily.

There are indeed varying tales and theories surrounding the history of the Five Rites. As it stands,Peter Kedler was in communication with a man known as Colonel Bradford. Bradford, it is stated, traveled to Tibet in search of the monastery he believed heald the secret of youth, which he first learned of years before while in India. In Tibet, he located the group of lamas that he preached held the secret of youth. As the lamas explained to him this consisted of five exercises done daily, that operate with the Chakras.

Although that story is probably not entirely true, what we know for sure is that we have these exercises are available now, and the impact they will have in your life is profound. Consisting of five exercises performed in twenty-one repetitions, some of the benefits claimed by people who practice are as follows:

  • increased physical strength
  • relieve stress
  • improve respiration
  • enhance bone mass
  • improve digestion
  • eliminate fat around midsection
  • strengthen core muscles
  • heal back pain, strengthen spine
  • oxygenate the body
  • think more clearly, become more alert and improve memory
  • improve sleep quality
  • improve eyesight
  • reverse signs of physical degeneration, look younger
  • arthritis relief
  • enhanced sexual performance
  • increase endurance and stamina
  • attain a great boost in energy of the body and mind

Science: Why the Tibetan Rites Work

Many in the scientific and medical community have come to conclude that meditation and exercise has profound and direct benefits on the seen and unseen forces at work with in our bodies and minds.

Regular deep meditation changes the brain in positive ways, research is now showing. This type of meditation seems to be associated with gamma waves (the electromagnetic rhythm of neurons firing very rapidly in harmony).

“These findings may help explain the beneficial health effects of mindfulness meditation, and suggest, for the first time, an underlying reason why mindfulness meditation programs improve mood and health,” said UCLA psychologist. From the standpoint of neuroscience, meditation can be characterized as a sequence of mental exercises by which one strengthens their command over the workings of their own brain.

In fact, science went as far as to invite the Dalai Lama in 2005 to lecture at the annual meeting of the Society for Neuroscience in Washington, D.C. In his speech, the spiritual leader of Tibet highlighted the areas of similarity between neuroscience and Buddhist teachings about the mind.

To learn more about the Tibetans rites, I have found the out-of-print, old edition of Peter Kedler’s book, originally titled “The Eye of Revelation.”

This e-book comes with a 100% money back guarantee, so I’m really happy to point you to this classic in the natural health field. The exercises work for me, and I bet they’d work for you too. Click here for more details.