Marc Mason Wellness » Uncategorized

The Tortoise and the Bear

Administrator — Tue, 10 Jan 2012 14:01:31 +0000

This is the time of year when millions of people come out of hibernation and go on a feeding frenzy. I see it in the gyms and out in the streets. Starved for exercise after a two or three or nine month sleep, they try to make up for it all at once. Devouring the latest class working out feverishly to be ready for spring or summer or to pay penance for the holidays, they burn the candles at both ends and mix their metaphors horribly.

Ok, that metaphor thing might just be me, but for the rest, I prophesy a six week rocket ride through February, a lower trajectory in March and a splash down by April. This prediction is based on a dozen years of watching shooting stars blast past me in various fitness environments just to disappear in time for the NCAA tournament.

The folks I see hanging around in September and November and the holidays have managed to pace themselves. They do things gradually, like the tortoise, safely and sanely and keep progressing through the year. So if you are just emerging from your sedentary cave and are shaking the trees and bushes to find the latest, perfect, celebrity endorsed, hi-intensity, miracle fat-burning fad. Slow down and take your time instead. It’s a long journey to the rest of your life.

When it comes to weight training and fitness, slow and steady wins the race! When your body is ready, increase the intensity of your workout in small amounts. This will provide the challenge necessary for improvements without causing injury or numbing crashing burnout. Too much activity done too quickly can over stress the body, limit your progress, and increase your risk of injury.

Welcome back from hibernation.

LiveFit!

Marc

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21 Things A Healthy Body Should Know #2. Don’t Starve Now To Party Later!

Administrator — Sun, 04 Dec 2011 18:59:15 +0000

One of the worst things holiday revellers do to themselves is to withhold food all day long so they can really blow it out at evening get togethers. What a tragic mistake that turns out to be.

The more often you eat the higher your metabolism. Self-starving slows your body down so that when you do let yourself way indulge in fatty and sugary and alcohol soaked bliss… your fat cells suck it in even faster.

Don’t make this mistake. One holiday party won’t wipe out everything good you’ve done for yourself this year. But destroying your own calories burning ability can.

Enjoy the holidays. Keep your energy levels high. And for more tips please download the my booklet, “21 Secrets Every Fitness Professional Should Know“. The following is straight from the booklet and it is a reminder to eat normally, even if you plan to indulge later.

Number 14: Eating right when you wake up is vital to breaking the fast your body goes into every night. 2- 3 hours after you eat your body shuts down your metabolism and acts as if it needs to store food. In order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage you need to start your day off with a small meal and continue to eat small meals every 2-3 hours.

LiveFit!

Marc

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7 Brain-Building Ways to Exercise

Administrator — Tue, 26 Apr 2011 12:44:04 +0000

Walk or ride your bicycle to work.
Try a new sport or fitness activity.
Change your exercise with new activities, routes, and formats.
Do mentally-challenging activities like dancing or racquet sports.
Follow your cardio workout with balance exercises.
Play soccer or basketball with your kids.
Walk, run, or climb stairs on your lunch break.

For more information read this great article by ACE.

LiveFit!

Marc

Sweet and Natural

Administrator — Thu, 02 Dec 2010 20:57:49 +0000

For years I have heard good things about the herbal sweetener Stevia. Much sweeter than sugar you need much less of this extract to get the same result as sugar.

There is enough skepticism about the safety of all un-natural sweeteners that I avoid them out of a sense that adding a lot of man-made chemicals to my body can’t possibly be benefiting me.

What I choose instead is to use real sugar, syrup, etc for my sweeteners. I just use very little of them.

What I have found is that the less raw sugar I taste, the sweeter the sweet is when I taste it.

But what about people looking for a less fattening alternative? What do I recommend? Stevia.

Although there has been some uncertainty about it’s long term safety, several major food companies are selling Stevia based products. Non-fattening and natural, Stevia is available at most health food stores. So if cutting down on sweet is not for you, how about changing the type of sweet?

LiveFit!

Marc
www.m2workout.com

Are you training your feet?

Administrator — Wed, 08 Sep 2010 13:42:09 +0000

According to Vibram, the maker of a popular line of toed footware, “The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised.
… Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.”

What’s that mean?

Get past all those big words and many experts, and fitness enthusiasts (don’t confuse the two), are talking about a new exercise modality: barefoot training. You’ve surely seen a few people wearing these new toe shoes on the streets or more likely in the gym. Should you join them?

The definitive answer is: I don’t know. If your feet are as beat up as mine be cautious. We use shoes to alleviate foot pain and reduce the pressure on ankles, knees, hips and back. What will happen if we take those shoes off in the gym?

Flashback with me to two modalities that train with out shoes: martial arts and yoga/pilates. Foot issues are not common in these activities. The thing to keep in mind is that force is applied to the feet in slower and more controlled movements than I tend to generate when I’m in the gym. For a number of us, the attraction to these slower, more controlled activities is just that; the lack of pounding our bodies take doing yoga or pilates. (I’m not a martial arts guy but unless you are training for cage fighting, I’m sure there is much the same feeeling for the participant).

Now what is this about exercising barefoot? We already have some barefoot modalities as I’ve pointed out. So if you can’t work on balance and stability in the yoga room nor the dojo then first make sure your gym allows you to take those shoes off. If not look into the toed shoes.

Then start slowly and be sure to stay on a forgiving gym floor. When exercising barefoot,the experts remind us that the exercise should not be painful. This is not to say that training those feet to move in a natural and more fluid manner won’t cause the same kinds of exercise soreness that any other strength training will.

According to Joel Raether, a proponent of barefoot training, “When barefoot training is first introduced, foot and/or calf soreness is common. Be aware, however, of sharp or deep-rooted pain and residual soreness; these types of discomfort should not be present during training, just as in other training modalities. There should also be a distinction between pain and injury. If pain is present, take the proper precautions to assess the individual and seek professional help to determine the cause and address the problem. Until the cause has been pinpointed and corrected, the individual should cease barefoot training.”

So,there are already a number of ways to exercise sans shoes. If you need to take those shoes off in the gym,be safe and be sure you follow your facilities guidelines. I haven’t tried to program shoeless training yet. Let me know if you have and how it’s working out for you. I will do the same!

LiveFit!

Marc

www.m2workout.com

100-Calorie Snacks: Have your snacks, but keep them to 100 calories or fewer.

Administrator — Sun, 29 Aug 2010 16:18:22 +0000

“If you focus on the calorie count, it can make it much easier to chose a snack and much easier to stick to your diet, and you can’t stray too far if you only allow yourself that 100-calorie limit,” says Christine Gerbstadt, MD, RD, a spokeswoman for the American Dietetic Association.

To keep your appetite in check, make sure those 100 calories contains a bit of protein, fiber, and fat, along with some carbohydrate. While junk food may satisfy your brain, it does little to satiate your hunger, says WebMD Weight Loss Clinic “Recipe Doctor” Elaine Magee, MPH, RD.

“These kinds of balanced snacks — like some peanut butter on a whole-wheat cracker, for example, or a light cheese with a pear — will satisfy your appetite as well as help reduce the amount of food you’ll eat at the meal that follows,” says Magee, author of The Change of Life Diet and Cookbook.

“When snacking becomes bad for a dieter is when you choose empty-calorie foods. If you’re trying to keep your calorie count down, you want to make sure that you spend every calorie you have wisely, in terms of both satisfying your hunger and your nutritional needs.”

And keep in mind that fat grams do matter. “In general, the snack should be less than 30% fat — and, when possible, should not be laden with sugar,” says Wilson.

And if you’re craving something sweet?

“People hate to hear it, but a piece of fruit is really the perfect snack — it’s usually less than 100 calories and it can satisfy your sweet craving without adding too much sugar to your diet,” says Wilson.

What to Do When Only a Cookie Will Do

Fruit is great, but let’s face it: There are times when it simply won’t tame the raging munchie monster. It’s OK to indulge in a few cookies or chips as long as you eat reasonable portions. Of course, that’s not so easy to do when faced with a big box or bag of your favorite indulgence. So the major food manufacturers now offer pre-measured, 100-calorie packages of favorite treats.

Some say that having such pre-portioned foods at hand could help dieters get over the rough spots. “Having these 100-calorie snacks can really help some people get through a bad time and still not totally derail, calorie-wise,” says Wilson.

At the same time, Gerbstadt points out that these snacks aren’t a particularly nutritious choice. “Two to 2 1/2 teaspoons of sugar in each cookie pack is a lot,” says Gerbstadt. “Would you eat that from a spoon, or put it in your coffee? Once in a while it’s not going to harm you, but eating these cookies every day or several times a day — well, the unhealthy effects are going to add up.”

Snacks That Measure Up

Of course, you can easily prepare your own 100-calorie snacks, built around foods you like to eat. The key to controlling

calories is to work with a reliable calorie-counting guide, then weigh and measure every ingredient — at least at first.

“If you are not measuring, you will underestimate the portion; that’s almost a guarantee,” says Heller. She also recommends you study how the snack looks on the plate before you take the first bite, to get an idea of what a portion should look like.

When you’re buying a snack on the run at a restaurant, deli, or street vendor, use your hands and fingers to estimate how much you’re eating.

“The palm of the hand is usually a 3-ounce serving; a tablespoon is about the size of the last digit on your thumb; and if it’s a long item, like string cheese, an ounce is about the length of your forefinger,” says Wilson.

100 Calorie Snacks: 20 Choices

Need some ideas? To get you started on the road to calorie-controlled snacking, our experts offer some suggestions for healthy 100-calorie munchies:

Half an apple with 2 teaspoons of peanut butter
An orange and a few dry-roasted nuts
10 cashew nuts
10 almonds
2 ounces of lean roast beef
Half a small avocado
3 ounces cooked whole-grain noodles with 1 fresh tomato and 1/2 ounce hard cheese
1 seven-grain Belgian waffle
4 mini rice cakes with 2 tablespoons low-fat cottage cheese
3 ounces low-fat cottage cheese and 3 whole-wheat crackers
1/4 cup fat-free ranch dressing with mixed raw veggies
6 Wheat Thins crackers with two teaspoons of peanut butter (or any nut butter)
1 small baked potato with 1/2 cup salsa and 2 tablespoons of fat-free sour cream
1/3 cup of unsweetened applesauce with 1 slice of whole-wheat toast, cut into 4 strips for dunking
1/2 cup frozen orange juice, eaten as sorbet
2 large graham cracker squares with 1 teaspoon peanut butter
3 handfuls of unbuttered popcorn, seasoned with herbs
4-6 ounces of no-fat or low-fat yogurt
A 5-ounce tossed salad with lettuce, tomato, cucumber and 1/4 cup fat-free dressing
Half a “finger” of string cheese with 4 whole-wheat crackers

This article has been edited from the original WebMD Feature article by Colette Bouchez.

Article Link: http://www.webmd.com/diet/features/100-calorie-snacks

LiveFit!

Marc Mason

Marc Mason Wellness

www.m2workout.com

Try IS NOT an Option! Busting Procrastination!

Administrator — Sat, 14 Aug 2010 21:43:43 +0000

WHICH ONE ARE YOU?

“I am too busy, I don’t have time to work out. I am too tired. I don’t have a friend to go with. I need to lose weight before I can start working out. I’m embarrassed when I go to the gym, everybody is looking at me.”

Are any of these excuses you have used that have kept you from working out? Everybody procrastinates to some degree when it comes to working out. Here are ways to get over certain types of procrastination:

The Worrier

These people are concerned with what other people will think of them. They think all eyes are constantly on them and that someone is making fun of them…they just know it!

“Worrier Tips: Try to identify what’s behind your fear of failure. Then, when the “what ifs” creep in, ask yourself to take your worry to its logical conclusion. For example, the response to the question “What happens if I drop the weights?” might be, “I will pick them up again and laugh it off.” By forcing yourself to answer these kinds of questions, you will likely realize that your fear is not that big a deal.”

The Dreamer

These people dream of getting in shape, even fantasize over it. It is all very general and vague and they get easily distracted from these goals.

“Dreamer Tips: Try hiring a personal trainer to keep you on track, and design an exercise plan that focuses attention on the daily steps you must take to reach your specific goal.”

The Perfectionist

These people want everything to be perfect before they start anything. They have to have the right gym, shoes, clothes, machines, trainers, etc. The environment must be perfect.

“Perfectionist Tips: Do your best to avoid “all-or-nothing” thinking regarding exercise. Don’t tell yourself, “I must do 30 minutes of cardio every day.” Instead, say, “I may choose to do my cardio workout in a 30-minute session, or I can break it up into three 10-minute segments throughout the day.” Brainstorm several exercise alternatives to choose from, so if one choice won’t work for you one day, you have another option to fall back on.”

The Overdoer

They try to do it all and be all things and all people. They forget about themselves and what they need.

“Overdoer Tips: Create a contingency fitness plan for yourself. If you can’t get to your scheduled exercise at the gym, plan to exercise along with videos at home whenever you get overextended, so you don’t miss your daily workout.”

IDEA Fitness Journal , Volume 3, Number 4

April 2006

Five rules for getting back in shape! www.m2workout.com

Administrator — Thu, 05 Aug 2010 21:10:16 +0000

In my business the hardest thing to do is admit you are out of shape. So here is the hardest thing: I know I am not in bad shape, but my body is not at it’s best by far. Vacation is over and so now are the excuses.

What must I do to get back into peak condition? The same things you do. Five rules for getting back in shape: Prepare, Eat smart, Plan ahead, Flex, and above all be Expect to be less than perfect.

1. Be prepared. Set some goals and frame them as a daily plan. Have your gym bag ready every day and take it with you even if you don’t think you’ll have time for the gym.

2. Eat smart. Start the day knowing what you are going to eat and take it with you. Not just lunch but a snack or two and dinner if you know it’s going to be a long day. Eating is half the battle, sometimes all the battle. Don’t lose the war because your eating strategy didn’t leave the house with you.

3. Plan ahead and put it all into your daily planer. Write down your work times, your appointments and your workouts and meals. Manage your time before things come up and by prioritizing your days you will be able to stay with your program.

4. Flexibility is not just for yoga class anymore. Life is what happens to you while you are least expecting it. If you hit a big time or personal obstacle, don’t give up on yourself. Find an alternative and stay focused.

5. Give yourself a break. You worked late, the gym is closed, your kids are sick, your spouse is out of town. Go home, put your kids to bed and put your feet up. You are only human. That workout can wait till tomorrow when you are more mentally and physically ready for it.

In short: know what you need to do to reach your goal. Make time to do it. Make your plan of attack fool-proof but recognize when an organized retreat is best for you and come back to fight another day. That’s how I do it. So can you.

LivFit!

Marc Mason,

Marc Mason Wellness, Putting Fitness Within YOUR Reach!

You should know these three fresh, powerful, summer foods!

Administrator — Wed, 09 Jun 2010 20:50:04 +0000

Strawberries: A cup of halved strawberries offers 3 grams of fiber and about 50 calories. You’ll also get more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep your skin looking younger. Try this spinach salad with strawberries.

Zucchini: You’ll also get 3 grams of fiber in a cup of cooked zucchini, but only about 30 calories. Plus, zucchini contains lutein and zeaxanthin—two phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration. AMD is a leading cause of blindness in older people, but much of the damage occurs decades earlier. Oven fried zucchini sticks!

Hot Chile Peppers: In one study, consuming a little hot pepper (in tomato juice or in capsules) 30 minutes before a meal helped study participants feel less hungry and eat about 10 percent less. Chile-Garlic roasted sweet potatoes.

Boot Camps and Personal Training

Administrator — Sat, 05 Jun 2010 11:53:51 +0000

You want to change the way you look and feel. You know this but the question is how? Dieting? Exercising? What plan, book, magazine or DVD will you choose this time? Is this the time it finally works? Will you lose the weight and keep it off?

Do you seem to try every year and nothing ever works?

Quit trying!

You need knowledge, accountability and support. I have all three for you.

Personal training is the best way to get from the”you” you are now to that “you” you always hoped you could be. That’s you and me. One-on-one. You will succeed. Because I won’t let you fail. In as little as four weeks you will be fitter, leaner and have started well down the path to living a much healthier lifestyle.

Muscles-in-Motion Boot Camp can be just as effective. Exercise with a group of people who have the same ultimate goals as you. Watch them become healthier, leaner and more confidant and realize the same thing is happening to you! You’ll get something even more valuable than my one-on-one attention. You’ll create friendships that will last forever! Feel the energy of boot camp style training!

As the wise man once said: “There is no try; only do.”

Quit trying.

Call or email for more info.

LiveFit!

Marc

marc@m2workout.com

cell/text: 816.668.0547