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Training senior adults. My methods surpass new studies.

Training senior adults

Last week I came across a new study by researchers at Wake Forest University. I had to read it twice to actually believe it, and a couple of times again before writing this post.

I´ve highlighted the “shocking” results so we can go straight to the point:

This is what Glenda achieved in 12 weeks, not 18 months! If you permit me, I think the training period time is the first achievement. Who wants to wait 18 months to see results? I´d love to know you if that´s so!

Glenda lost 11 pounds in 12 weeks, compared to 17 pounds in 18 months achieved by the study participants. 

Also, she gained 8,4 pounds of lean muscle, compared to 20% muscle mass loss in the study.

Side note, the weekly comments Glenda were doing each week in the measurement table were priceless.

These are the data that I can present to you, the conclusions are yours.

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News and projects

I want to thank you for your patience because, if you remember, last month I had to publish less than usual due to some family problems and other professional projects that had arisen.

Today I am happy to tell you that my mother is totally recovered from her surgery (thank you all for your prayers). I would like to share a picture of my mother, but she is one of those people who do not like to be photographed.

On the other hand, the projects are taking shape, and about that I can share some photos.

I had been offered a tv show on a local network and yesterday we recorded the pilot.

While they prepared the lights and the equipment, I took pictures as a child visiting the zoo.

I had fun. I had to repeat a few things several times, but I was less nervous than I expected. 

I surprised myself by being able to do the exercises without throwing the microphone to the ground.

The most pleasant and strange thing, at the same time, was having a team of people sharing the work: camera operator, editor, producer and me.

For the pilot, and to bring me luck, I chose one of the t-shirts that Glenda gave me. Hopefully, we will be working all summer and the show will be broadcast in October.

My other great project (still secret) is meeting deadlines and I will show you in a few weeks.

Stay tuned.

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Top 10 High-Fiber Foods

Top 10 High-Fiber Foods
Fiber is a form of carbohydrate found in plants that humans lack the enzyme to digest. It helps us feel fuller on fewer calories, keeps things moving through the gastrointestinal tract, can help support cardiovascular health, and can help support healthy blood sugar levels by slowing the absorption of sugar after a meal.
 
If you’re looking for a simpler way to slim down and improve your health, eating more fiber may help you get there.
 
Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease.
 
So, the question is, are you getting enough fiber?
 
The 2015–2020 Dietary Guidelines for Americans recommends that women ages 19–50 get from 25–28 grams of fiber daily; men ages 19–50 should aim for 30–34 grams daily. Due to today’s lacking Western diet, it is estimated that less than 5% of population get the recommended amount of dietary fiber each day.
 
All of the foods listed below are not just foods with the highest fiber content, but essential nutrients that help our bodies thrive.

Flaxseeds

Total dietary fiber: 2.8 grams of fiber per tablespoon of whole flaxseeds (10 grams) 
Essential nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids

Chia Seeds

Total dietary fiber: 10.6 grams per ounce (28 grams)
Essential nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids

Coconut

Total dietary fiber: 7.2 grams per cup (80 grams)
Essential nutrients: Manganese, omega-6 fatty acids, folate, selenium

Almonds

Total dietary fiber: 11.6 grams of fiber per cup (95 grams)
Essential nutrients: Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids

Artichokes

Total dietary fiber: 10.3 grams of fiber per medium artichoke (120 grams)
Essential nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorous

Raspberries

Total dietary fiber: 8 grams of fiber per cup (123 grams)
Essential nutrients: Vitamin A, vitamin C, vitamin E, vitamin K, folate

Avocados

Total dietary fiber: 10.1 grams per cup (150 grams) 
Essential nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium

Peas

Total dietary fiber: 8.8 grams per cooked cup (160 grams)
Essential nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein

Chickpeas

Total dietary fiber: 12.5 grams of fiber per cup (164 grams)
Essential nutrients: Protein, copper, folate, manganese, omega-6 fatty acids, omega-3 fatty acids

Lentils

Total dietary fiber: 15.6 grams of fiber per cup (198 grams)
Essential nutrients: Protein, iron, folate, manganese, phosphorous

Now, I´d love to know: How do you plan to combine these foods to get the fiber you need daily?

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Glenda´s fitness journey

Dear David,

When Milae wrote about you in her lifexperimentblog; she gave me the motivation and information to try and win a workout contest with Chape Fitness.

She’s twigged me on to several new things but I have to say that winning this contest and being able to work out and chat with you for months has changed my life forever!  I want to thank you both for this golden opportunity! I might as well tell you; I’ve told everyone I know or meet about it🎉

I sent you a before and after photo. 😊🌟I cannot begin to tell you how wonderful I feel; all thanks to you and your online methods.

Glenda last summer
Before
Glenda May 19
After

I wanted to share with you a couple of the things that have made all the difference in my personal success. The first one being the DAILY DIARY of food intake.  Filling in the diary daily has made me study my intake of healthy food! Knowing that you were keeping up with it was like having a close friend to rely on to keep you on track.

I love the variation in workouts so that every part of me was getting stronger!

The weekly measurements became so exciting because I knew I was going to see improvements. I loved that you week by gave me body fat % and muscle % and improvements were on paper as well on and in me.

I love that my husband and friends comment about the improvements in my size, my appearance overall and my self-confidence. I love that some of my small VERY young friends enjoy exercising with me. “Look what I can do, Gaga! ( the name little ones call me) Can you do this? “ and at close to 67; I can keep up, easily!

The other amazing thing about all this that I had a minor injury before we started that we had to deal with an eye surgery, which I expected to really slow down my progress. But David, you told me how to handle my diet and changed my workout my workouts to meet my needs and my progress continued!!!

I hope you can share some of my thoughts with others to encourage them to change their lives, too!
THANK YOU !! THANK YOU MORE THAN I CAM EXPRESS FOR MY HEALTH!!!!
❤️Glenda K.

I am sad my time is almost up BUT I plan to sign up and continue working with you in the fall!

 

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Here are some ways to create a new you by Constance Ray

We’re now well into the new year, and how have your resolutions fared? Perfectly well, we’re sure. But in case you want to make 2018 the new year of you, here are some ways to make self-improvement a priority in your life. Just work on these few things, and you will feel like a new person in no time.

 

Join a gym — You know you need to exercise more, and you know a gym will help you do it. Start shopping around for a place to workout. Look for affordability, location and offerings. If you’re a person who likes group fitness classes, don’t join a gym with a weak offering. If you like weights, try to find one where bodybuilders and powerlifters workout. If you like having a personal trainer, check to see that the ones who work with that gym are certified. Most gyms will let you try it out first, so give it a whirl before you sign up. You should feel comfortable.

 

Upgrade your wardrobe — If you’ve been lounging around in jeans and sweatpants your whole adult life, it might be time to start looking like a grown professional. Just buy a couple of pieces every paycheck, and you won’t have to break the bank. Also, try to find pieces that can be mixed and matched with some stuff you already have, so you aren’t stuck with the same exact outfit over and over. Shop thrift shops and consignment sales, and you’re bound to find some great buys!

 

Kick that addiction — If you’ve struggled with addiction to drugs or alcohol and are now working on getting clean, there are ways to enhance your chances of staying that way. Studies have shown that diet and exercise can be a great boost to staying free of addiction. Yoga and meditation can also help you become more centered.

 

Quit smoking — This is the year you’ll do it! You know you need to, and you know it won’t be easy. Talk to your doctor about the best way to quit. She knows the latest in smoking cessation methods and which ones are backed by studies. She might offer to prescribe medication to make quitting easier, or she might direct you to a local support program. There are so many ways to quit, that if one doesn’t work for you, you can always try another. Just imagine all the money you’ll save. Don’t give up on your lungs.

 

Take some personal time — If you’ve been neglecting yourself for the sake of others, try to make some time for yourself. Go to a spa, get a facial, a mani-pedi and get your hair done. You don’t have to do it all at once, but taking time for yourself is important. It will help you stay refreshed so you can go about your day, as well as help reduce stress.

 

Get creative — Take an art class, write a book, start coloring or work on a long-forgotten project. Using the creative part of your brain will help you focus better on your daily life and boost your overall happiness. It forces you to use a part of your brain that you may not use very often, which is always good for continuing development. Some studies show that art education can even benefit you physically.

 

When you set a goal to improve yourself, you are committing to a better life. And who doesn’t want that? Take each goal a little at a time, and you’ll start to notice your success as you go. The more you take care of yourself, you increase the odds of living longer and living better. Don’t give up on your dreams: You can make this your best year ever.

Constance Ray

Constance Ray

Constance Ray started Recoverywell.org with the goal of creating a safe place for people to share how addiction has affected them, whether they are combating it themselves or watching someone they care about work to overcome it. The goal is to share stories of hope from survivors who know that the fight against addiction is one worth having, because no matter how it affects you, life can get better.

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Discounts on Garmin products

As I announced earliear this month, I can offer you discounts on some cool brands. Now is your chance to get a discount on Garmin products (US shipping only).

The number of Garmin watches continues to grow, making the task of choosing the best one for you really difficult. With watches aimed from beginner runners and swimmers to performance triathletes and ultra-marathon veterans, it’s easy to overspend for features you don’t really need or will probably never use.

Choosing the perfect watch is all about your own personal fitness goals and matching a watch to those needs. If you’re trying to make sense of Garmin’s selection, I´m here to help.

To read the full description and get the discount, just follow the links.

Best Garmin smartwatches

Garmin vívoactive® 3

This is a device that’s aiming to bring more than just fitness smarts to your wrist. With the Vivoactive 3, Garmin is trying to push more into the realms of everyday design, too.

From playing to paying, vívoactive 3 is the smartwatch for your active life. Make contactless payments with ease, right from your watch, and with more than 15 preloaded sports apps — you can choose how you like to get fit. Built-in GPS lets you record the distance, pace, location and more for your outdoor activities.

DETAILS

  • Lens Material: chemically strengthened glass
  • Bezel Material: stainless steel
  • Case material: fiber-reinforced polymer with stainless steel rear cover
  • Quick Release Bands: yes (20 mm, Industry standard)
  • Strap material: silicone
  • Physical size: 43.4 x 43.4 x 11.7 mm / Fits wrists with a circumference of 127-204 mm
  • Weight: 43.0 g
  • Water rating: Swim, 5 ATM
  • Touchscreen
    Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.2″ (30.4mm) diameter
    Display resolution: 240 x 240 pixels
  • Color display
  • Battery life: GPS mode: Up to 13 hours / Smartwatch mode: Up to 7 days
  • Memory/History: 7 timed activities, 14 days of activity tracking data
  • Clock Features: Time/Date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch

Regular price: $269.99 – $299.99 (Free shipping)
With discount: $245.14 – $271.99 (Free shipping)

Full description and discount, HERE.

Garmin vívoactive® HR

Run, bike, swim, golf, ski and more with vívoactive HR. Its GPS-enabled built-in sports apps track your stats while smart notifications allow you to stay connected — all so you can keep your life in balance. vívoactive HR continues to track activity throughout your day by counting steps and floors climbed as well as monitoring sleep and calculating intensity minutes. You won’t have to worry about this watch keeping up with you. The rechargeable battery lasts up to 8 days in watch/activity tracking mode or up to 13 hours using GPS.

DETAILS

  • Lens Material: chemically strengthened glass
  • Case material: polymer
  • Strap material: silicone
  • Physical size: 30.2 x 57.0 x 13.5 mm / Regular: 137-195 mm circumference / X-large: 161-225 mm circumference
  • Weight: Regular: 47.6 g / X-large: 48.2 g
  • Water rating: 5 ATM
  • Touchscreen
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 0.8″ x 1.13″ (20.7 x 28.6 mm)
  • Display resolution: 205 x 148 pixels
  • Color display
  • Battery life: GPS mode: Up to 13 hours / Smartwatch mode: Up to 8 days
  • Memory/History: 7 timed activities, 14 days of activity tracking data
  • Clock Features: Time/Date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch

Regular price: $249.99 (Free shipping)
With discount: $210.99 (Free shipping)

Full description and discount, HERE.

Forerunner 35 is slim and lightweight — perfect for daily runs, training and racing. It features built-in wrist-based heart rate as well as GPS that tracks your distance, pace, intervals and more. And since all these stats are captured by the watch, your watch is all you need — no phone, no chest strap. Just put on Forerunner 35 and go.  Ideal for new runners on a budget, they’re the cheapest of the lot and they’re also a little more accessible when it comes to your running stats.

DETAILS

  • Lens Material: chemically strengthened glass
  • Strap material: silicone
  • Physical size: 35.5 x 40.7 x 13.3 mm
  • Weight: 37.3 g
  • Water rating: 5 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 0.93″ x 0.93″ (23.5 x 23.4 mm)
  • Display resolution: 128 x 128 pixels
  • Battery life: Smartwatch Mode: Up to 9 days / GPS mode: Up to 13 hours
  • Memory/History: 7 activities
  • Clock Features: Time/Date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Stopwatch

Regular price: $199.99 (Free shipping)
With discount: $182.49 (Free shipping)

Full description and discount, HERE.

Garmin vívosmart® 3

Your sense of style is uniquely you. Let vívosmart 3 complement that style without trying to overshadow it. Featuring a slim, inconspicuous band, vívosmart 3 is as hip as anything in your closet. Even better, it’s a master of subtlety. The tracker’s hidden display is only visible when you want it to be. When you’re not using it, it disappears into the device. It’s the perfect companion for the office, the gym, the pool and everywhere in between.

Your activity tracker doesn’t define you, but what you do with it certainly can. That’s why vívosmart 3 features a discreet but attractive profile to help it fit right in with any fashion, and its smart features keep you on your toes. Track activity, monitor your heart rate, get smart notifications, and even access detailed fitness monitoring tools such as VO2 max estimate and your fitness age.

DETAILS

  • Strap materia: silicone
  • Physical size: Width: 18.5 mm / Thickness: 9.8 mm / Length (small/medium): 197 mm / Length (large): 223 mm / Circumference (small/medium): 122-188 mm / Circumference (large): 148-215 mm
  • Weight: Small/medium: 20.4 g / Large: 21.5 g
  • Water rating: Swim
  • Touchscreen
  • Display type: OLED
  • Display size: 0.38″ x 0.76″ (9.6 mm x 19.2 mm)
  • Display resolution: 64 x 128 pixels
  • Battery life: Up to 5 days
  • Memory/History: 7 timed activities, 14 days of activity tracking data
  • Clock Features: Time/Date, Automatic daylight saving time, Alarm clock, Timer, Stopwatch

Regular price: $139.99 (Free shipping)
With discount: $122.29 (Free shipping)

Full description and discount, HERE.

Best Garmin watch for triathletes

Garmin Forerunner® 935

Offers advanced running and multisport features in a comfortable watch you can wear all day, and it only weighs 49 grams. Provides elevation changes with a built-in barometer; altimeter and electronic compass help you keep your bearings. Evaluates your training status to indicate if you’re undertraining or overdoing it and offers additional performance monitoring features. Provides advanced dynamics for running, cycling and swimming, including ground contact time balance, stride length and more.

Forerunner 935 will help you monitor your training and recovery so you can better prepare for a race or training cycle. Training status is a new performance monitoring tool that automatically evaluates your recent exercise history and performance indicators to let you know if you’re training productively, peaking or overreaching. The new anaerobic training effect metric opens a window of insight to a critical dimension of training, telling you how your training is improving your ability to push the limits. You can even view your overall training load, which measures your exercise volume from the last 7 days and compares it to the optimal range for your fitness and recent training history.

DETAILS

  • Lens Material: chemically strengthened glass
  • Bezel Material: fiber-reinforced polymer
  • Case material: fiber-reinforced polymer
  • QuickFit™ watch band compatible: yes (22 mm)
  • Strap material: silicone
  • Physical size: 47 x 47 x 13.9 mm
  • Weight: 49 g
  • Water rating: 5 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.2″ (30.4 mm) diameter
  • Display resolution: 240 x 240 pixels
  • Color display
  • Battery life: Smartwatch Mode: Up to 2 weeks / GPS-HR mode: Up to 24 hours / UltraTrac™ mode: Up to 60 hours without wrist heart rate
  • Memory/History: 64 MB
  • Clock Features: Time/date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch, Sunrise/Sunset times

Regular price: $499.99 (Free shipping)
With discount: $450.99 (Free shipping)

Full description and discount, HERE.

Forerunner 735XT lets you change things up with ease thanks to built-in activity profiles for running (indoor/outdoor), cycling (indoor/outdoor), swimming (pool/open water), cross-country skiing, paddle sports, trail running, hiking and strength training.

For brick workouts and du/triathlon races, the auto multisport feature lets you switch sports with just one button press. 735XT is compatible with advanced workouts for running, cycling — and even pool swimming. Create your own custom workouts and download for free from Garmin Connect. Then review your past efforts on the app or share them with family and friends for added motivation.

DETAILS

  • Lens Material: chemically strengthened glass
  • Strap material: silicone
  • Physical size: 44.5 x 44.5 x 11.9 mm
  • Weight: 40.2 g
  • Water rating: 5 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.23″ (31.1 mm) diameter
  • Display resolution: 215 x 180 pixels
  • Color display
  • Battery life: Smartwatch Mode: Up to 11 days / GPS mode: Up to 14 hours / UltraTrac™ mode: Up to 24 hours without wrist heart rate
  • Memory/History: 80 hours of activity data
  • Clock Features: Time/date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Stopwatch, Sunrise/Sunset times

Regular price: $349.99 – $499.99 (Free shipping)
With discount: $316.74 – $450.99 (Free shipping)

Full description and discount, HERE.

Best Garmin for multi-sport

Garmin fēnix® 5S

For serious athletes and adventurers who want to do more, not wear more — fénix 5S is the perfect fit. This is a premium multisport watch that offers full-size performance in a lighter, sleeker, more compact design. So you can beat yesterday with advanced features such as wrist-based heart rate, built-in activity profiles, navigation functions, and performance metrics that measure the effectiveness of your workout. It’s one smart sport watch you can comfortably wear anywhere — office or outback — to keep pace with your active lifestyle.

DETAILS

  • Lens Material: chamically strengthened glass
  • Bezel Material: stainless steel
  • Case material: fiber-reinforced polymer with stainless steel rear cover
  • QuickFit™ watch band compatible: included (20 mm)
  • Strap material: silicone
  • Physical size: 42 x 42 x 15 mm
  • Weight: 67 g
  • Water rating: 10 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.1” (27.94 mm) diameter
  • Display resolution: 218 x 218 pixels
  • Color display
  • Battery life: Smartwatch mode: Up to 9 days / GPS/HR mode: Up to 14 hours / UltraTrac™ mode: Up to 35 hours without wrist heart rate
  • Memory/History: 64 MB
  • Clock Features: Time/date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch, Sunrise/Sunset times 

Regular price: $549.99 (Free shipping)
With discount: $495.74 (Free shipping)

Full description and discount, HERE.

Garmin fēnix® 5S Sapphire Edition

Beyond their running functions, fenix 5 watches also offer special feature sets to help with swim training, skiing, golfing and paddle sports, including stand-up paddle boarding and rowing. For swimmers, the device tracks your distance, pace, stroke count and more. Ski/Board mode puts speed, distance, vertical drop and an automatic run counter (with Auto Pause for the lift line) and more at your fingertips. The feature set for paddle sports includes stroke count, stroke rate and even distance per stroke. Golf mode gives you yardage to the front, back and middle of the green for any single course you’ve downloaded from Garmin Connect— and also adds enhancements such as stat tracking (fairways hit, etc.), Green View, AutoShot detection and auto measure. Sapphire edition features a scratch-resistant sapphire lens and Wi-Fi® connectivity.

DETAILS

  • Lens Material: sapphire crystal
  • Bezel Material: stainless steel
  • Case material: fiber-reinforced polymer with stainless steel rear cover
  • QuickFit™ watch band compatible: included (20 mm)
  • Strap material: silicone, suede or steel
  • Physical size: 42 x 42 x 15 mm
  • Weight: 67 g
  • Water rating: 10 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.1” (27.94 mm) diameter
  • Display resolution: 218 x 218 pixels
  • Color display
  • Battery life: Smartwatch mode: Up to 9 days / GPS/HR mode: Up to 14 hours / UltraTrac™ mode: Up to 35 hours without wrist heart rate
  • Memory/History: 64 MB
  • Clock Features: Time/date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch, Sunrise/Sunset times 

Regular price: $649.99 – $799.99 (Free shipping)
With discount: $585.24 – $719.49 (Free shipping)

Full description and discount, HERE.

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Top 100 Fitness Blogs and Websites on the planet

Top 100 fitness blogs on the planet

TOP 100 FITNESS BLOGS ON THE PLANET

I am so excited by this news that my hands tremble!!! Where do I begin? At the beginning, you are right.

As you know, the fitness industry is hard and publicizing an internet business is possibly even harder. For these reasons, I am always looking for ways to promote my business. Last weekend, I found the list of the best 100 blogs and websites to follow, provided by Feedspot.

What´s Feedspot? It´s a RSS Reader. If you’re trying to keep up with news and content on multiple webs, Feedspot allows you to put all of your reading in one place.

There is an impressive amount of fitness blogs out there and this list includes the best on the planet like Men´s Fitness, Reebok Fitness Blog, MyFitnessPal Blog, ACE (American Council on Exercise), or Anytime Fitness Blog, just to name a few blogs among the top 10.

Call me foolish, but I decided to submit my blog, with little or no hope of accessing the list. I would be happy to enter the Feedspot fitness blog directory and get some more readers. That´s what I expected. What I got, so you can guess by the title of this post, was to enter the list. I am not in the position #100, or #99, not even #90 or #80. Dear friends, my blog is on the list at number 73, which is not bad if you realize that I do not have a team working on this blog. Just me!

Chape Fitness best fitness blog on the planet

I am so happy and proud right now… that I´m going  to take  the rest of the day off!! I think you will agree with me… From time to time a break is necessary to savor the achievements and victories. This news is both an achievement and a sweet victory after a long time blogging. 

Don´t worry, I will return with new content and much more energy before you realize that I have taken a day off, I promise.

I’m looking forward to climbing some positions. I know I will never make #1 but, top 50? I´m going to try it.

From a small Spanish coastal town to the top 100 fitness blogs on the planet, today is a day to remember and celebrate!

Thank you all, lot of love and, as always, big hugs!!

David.

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How Getting Active and Healthy Keeps You Strong in Addiction Recovery by Constance Ray

Maintaining a healthy lifestyle with a regular fitness routine does more than create visible results. Physical fitness transforms your body, inside and out, which means it’s also one of the best things you can do to facilitate addiction recovery. When you’re in recovery, creating a new life without substances involves caring for your body, mind, and soul. All of these parts of you are affected by addiction, so caring for your whole self is necessary to stay clean and sober.

How Does Being Active Help You Succeed in Recovery?

On a physical level, doing an aerobic activity that increases your heart rate changes your brain chemistry by releasing the natural feel-good chemicals called endorphins. Sometimes called a “runner’s high,” this physiological effect of exercise is an incredible mood boost. When someone is addicted, they depend on substances to get that feel-good effect, but in recovery, exercise gives your brain that same reward in a much healthier way. This may be one reason why developing a regular exercise routine helps many people in recovery manage cravings because the activity replaces the desire to use to a substance.

In addition to giving you a mood boost, physical fitness also reduces stress, making it a great coping skill for managing stressors and triggers when you’re in recovery. According to the Anxiety and Depression Association of America, exercise decreases tension, helps you sleep better, and builds self-esteem. Dealing with stress can zap your energy, but exercise gives you back the energy your body needs to make managing stress easier. Physical fitness also makes you feel good about yourself. Whether you’re just starting your first workout or you see yourself achieving your fitness goals, getting stronger is a huge accomplishment. Gaining this self-confidence builds your belief that you are capable of staying clean and sober by showing you that you have the ability to overcome challenges.

What Is the Best Type of Exercise for Recovery?

Any exercise will make you healthier, and the best exercise is something you enjoy and can commit to doing regularly. However, some types of exercise maximize the positive impacts that benefit recovery. Aerobic exercise like running gets your heart rate up to release those endorphins, and the repetitive nature of running is also meditative, which helps decrease stress and refocus your mind in a positive way. Swimming is another exercise that has the same meditative quality, and moving through water is also very relaxing. According to the Huffington Post, many people in recovery find that yoga helps them practice mindfulness. Mindfulness is a powerful tool that builds awareness and self-reflection so you gain a better understanding of your habits and your choices.

How Do You Maintain a Healthy Routine for the Long Term?

The key to making both physical fitness and recovery stick long term is integrating an overall healthy lifestyle into your regular routine. You won’t get the same benefit from hitting the gym only once in a while. But when you schedule and commit to workouts as part of your daily life, it can help structure your day so that you aren’t as tempted to use drugs or alcohol. If you struggle with how to make this commitment, try different types of exercise to find something that is fulfilling for you and works with your schedule. Making good nutrition and self-care part of your wellness lifestyle will also support your fitness goals and make it easier to keep them. The great thing about starting these habits is that when you take better care of your body, you feel better about yourself, which motivates you to keep going.

The hardest part is getting started. Once you do, maintaining a healthy lifestyle gets easier as this positive cycle becomes a way of life. Creating this new way of life makes you stronger—physically, mentally, and even spiritually—for staying on the right track in recovery.

Photo credit: Pexels

Constance Ray

Constance Ray

Constance Ray started Recoverywell.org with the goal of creating a safe place for people to share how addiction has affected them, whether they are combating it themselves or watching someone they care about work to overcome it. The goal is to share stories of hope from survivors who know that the fight against addiction is one worth having, because no matter how it affects you, life can get better.

Visit Recoverywell.org
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How a high-protein diet and regular exercise will help you lose body fat and improve your health

After six weeks, it´s time to review Glenda´s progress. I know you´re expectant! You can see in the picture that the changes are clearly visible. If you are a recent follower of this blog and you do not know Glenda, you can read the first part of her story here.

I like the before and after pictures like anyone else but I recognize that a picture is highly subjective and depends on too many factors like light, place, who took the picture, etc. And honestly, a picture doesn´t give too much information to any trainer. It´s great for ads but it doesn´t make our job any easier. So, here are her measurements over these six weeks:

Glenda 6weeks

Looking at the numbers, you do not need to be a trainer to check that her body fat percentage has decreased (from 44.7% to 33.2%), just like her total fat mass (from 68.0 to 47.5). You can also see how her muscle mass has increased from 84.0 to 95.5. This is the reason why not all of the fat loss is reflected in the total weight, she has also gained muscle.

You can also check that she lost inches in the typical conflict areas: abdomen, waist, and hips. Exactly where she (and anybody) wants to lose inches!

These results are available to anyone if you have a proper diet and exercise program. Yes, lifting weights helps lose fat. How? The muscles consume calories. The more muscle mass you have, the more calories your body will consume. That´s why you need a high-protein diet, to preserve and build muscle. If you restrict your protein intake, your body won´t be able to repair and grow your muscles after your workouts. Is she drinking protein shakes all day long? NO! She´s just eating the right amount of macronutrients (protein, carbs, and fats) every day. She eats what she wants any given day, picking from the recipes I gave her, but taking care of the amount she needs. She makes 5 small meals per day, and she tells me every week that she loves the recipes.

Also, she kicks the gym four times per week… and she hurries up to message me every time she receives a compliment. I couldn´t be happier!! I´m not going to tell you her workout routines, but I can swear that I don´t torture her with burpees, planks or deadlifts. It´s all much easier than that: circuit training, isolation exercises, and some light cardio.

I asked her for some pictures to show you her progress, but we also got some great news from her doctor that she is willing to share with you so, she emailed me these lines about it:

“Hi, David!

I just had an appointment with my pulmonary specialist. I had a constant cough when I last saw her, which was before I started working out with you. When she tested me this week; I could take deep breathes with NO COUGHING!! and she asked what I was doing differently. I told her that I had been working out online with you; and that you had given me suggestions and guidelines for my diet… and what to drink!

She said “I can’t believe it! You’re healed! You are completely cured! So I don’t expect that I will be seeing you again.” WOOOHOOO!

And today, I was wearing a shirt that I had bought right before I started working out with you.

Glenda March1

At lunch, some of my friends said how loose it is and I pulled it tightly…

Glenda March2

even I was surprised. I haven’t completely gotten used to being healthy and not so fat.. and I am going to do even better this last month!! THANK YOU!!!!!!!!!!”

And here she is proud, showing her stomach before the egg hunt on Palm Sunday:

Glenda March3

Every person is different and has special needs. If you have read this far and you are not reaching your goals, put me to the test and sign up for the 14-Day free trial, you will see what I can do for you.

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Why Should Kettlebells be A Part Of Your Daily Workout Routine? – by Kettlebell Kings

Today I am delighted to have the Kettlebell Kings as a guest blogger to tell us why kettlebells should be part of your daily exercise routine. Here we go:

Starting a new workout regimen is always exciting and energizing. The learning curve provides a mental adventure that sparks interest and determination in accomplishing new health and wellness goals. Incorporating strength-building tools will help you get better results and feel more confident about the time you put in at the gym. The resurgent popularity of kettlebells has driven many people to incorporate them into their routines to spark their strength and cardio workouts.

Let’s first define what a kettlebell is and its most common uses for fitness. A kettlebell is a cast steel or iron weight with a grip handle that is used for a variety of exercises and movements, including a combination of strength, flexibility, and cardiovascular training. Kettlebells are designed to fit your grip and balance the weight you are working with, using gravity to build muscle strength and increase endurance. The weight is off-center, unlike traditional weights found in the gym, allowing the user to target multiple muscle groups and areas of the body within a single exercise.

The benefits of using a kettlebell during your workout are countless. You will find after consistent use in just a few sessions that your balance, endurance, strength, and coordination are improved.

Kettlebellkings2

Unlike most traditional exercise machines, kettlebells do not isolate particular muscles but rather require whole-body movements that will give you a much more productive workout. By incorporating these useful tools in your workout, you will build strength in your tendons and ligaments, which can prevent injury.

So, you are interested in incorporating kettlebells into your workout regimen. Let’s talk about how you should go about choosing a kettlebell based on your fitness and comfort level. First, note that it is always important to consult a trainer if you are unsure of proper technique to avoid being injured during your routine.

There are basically two types of kettlebell movements: ballistic and grinds. Ballistic movements are quick movements like lifts, swings, and tosses. Grinds refer more to slow movements like overhead presses, bent presses, squats, and deadlifts. Each type of movement has different results, so depending on your goals, you may select a different type of kettlebell based your needs. Of course, one can combine both types of movements to create a hybrid workout as well, in which case having a variety of kettlebells with fluctuating weights is the most beneficial setup.

Ballistic movements and lifts require heavier kettlebells because there is not quite as much control necessary as with slower movements. Exercises like windmills, get-ups, and overhead presses demand slow-paced, controlled movement in order to get the best results so one would use a more lightweight kettlebell for these types of routines. It is advisable to start off with two kettlebells, one lightweight, and one heavyweight. These weights will vary based on your size, physique, fitness, and comfort levels; however, having a slight variety will give you some options to shake up your routine.

For the man who is just starting out using weights or who is at maximum able to bench press 200 pounds, it is advisable to begin with a 35-pound kettlebell. If you are able to bench press more than 200 pounds, then you could start with a 44-pound kettlebell. After a few months of training with this size kettlebell, you should be able to move to a heavier weight as you build strength. A 53-pound kettlebell is in your future!

Typically, women who are new to training with kettlebells are advised to start with an 18-pound kettlebell. With regular reps and consistent workouts, you will be able to increase the amount of weight you use in the gym or at home. Now, if you’re a seasoned gym user who has used weights in the past, then you could start off with a 26-pound kettlebell. After just a few short months, you will notice your strength increasing substantially and will be able to grow with the size of your kettlebells to begin including heavier weights and denser workouts.

In any case, purchasing a full set of kettlebells will give you a wide variety of weights that will fit your needs from start to finish, no matter your workout routine. You can then match your growing strength with a new weight that will keep you progressing in your fitness goals. Having options to choose from will give you the resources you need to design whatever workout matches your current goals.

The best parts about kettlebells are their small size, mobility, and physical benefits. Some of us need the gym to keep us on track, and others can make their own living room into their workout zone. With these useful fitness tools, you can easily transport them to any space you wish to squeeze in a solid workout. Just like with any fitness routine, with consistency, determination, and practice, it won’t be long before you start seeing results. In a world where we are constantly busy with work and other demands, having a simple-to-use and transportable fitness tool gives us a big advantage when it comes to staying fit.

Kettlebell Kings

Kettlebell Kings

If you are interested in incorporating kettlebells into your workouts, then turn to the kettlebell experts at Kettlebell Kings. Our high-quality kettlebells are guaranteed for a lifetime, and we have the right weight for you, whether you are a veteran or top-level competitor, or are looking to incorporate kettlebells into your workout for the first time. Check out our selection at www.kettlebellkings.com, or call us at 855-7KETTLE today.