[Infographic] 10 Exercise/Health Myths

Exercise Myths

A lot of these myths are things I encounter when talking about fitness with people, especially the cardio and scale points. While I have trouble adhering to some of these things (marathon training kind of flies in the face of limiting oneself to 20 minutes of cardio), I know the reasoning behind it.

How many of these facts are new to you? Would they change how you approach your own workouts?

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Everyday Tools to Improve Health

We can’t all dedicate full-time committment to health activities. Realistically, most of us have work schedules that prevent us from gym visits 2-3 times a day with a well-scheduled eating routine. Meetings come up, your boss has a deadline, or there’s a family commitment that falls right when you would normally hit the gym. Has anyone else noticed that most family functions revolve around meals? I’m thinking of you, Thanksgiving!

When I worked in retail and food service, I was on my feet all the time, often for 8 or more hour shifts at a time. I was running around filling orders or stocking shelves. I was at my leanest when I had those active movement jobs. I also learned I could eat what I wanted without gaining weight.

When I got my first office job, that changed. Quite quickly I noticed that the food I would eat was not shedding as fast as it had been. It’s not surprising since my activity level had dropped significantly. Here I am, almost 6 years later, and still working in an office and still looking for ways to make the lack of activity at work impact my health less.

So how do you accomplish that? Most of my changes are not exercises but changes that help with blood flow, stress level, and nutrition. Since all of those tie into overall health, they’re still going to have a positive impact on you.

  1. Take regular walk breaks– My watch beeps every hour on the hour. I set it that way to help me as I can easily lose track of time when working on projects (even still I’m almost always late for lunch). Since it’s already beeping, the logical step was to merge something with that beeping. Enter walk breaks. Statistics show that most static job workers should be taking breaks from computer tasks, and sitting specifically, once every 45 minutes to an hour. These breaks should be no less than 2 minutes in length and, ideally, you are walking or moving around for those two minutes (no standing in one place!).How I approach that is to take a quick 2-minute walk around my floor, or down to the main floor and back, when my watch beep goes off. This helps keep my glutes engaged and awake as well as giving my brain a chance to relax. Don’t forget, our glutes shut down with too much sitting. I speak from experience, waking those muscles back up from hibernation is not fun!
  2. Drink water as a habit– Does anyone else find, especially in the winter, that homes and offices can get very dehydrating? I’m always thirsty in the winter no matter how much water I drink. Keep in mind, often the feelings of hunger is masking thirst. This suggestion breaks down into two parts:
    1. When hungry, drink waterIf you feel the pangs of hunger, try drinking a small-medium cup of cool or cold water. Wait 15-20 minutes and see if that helps with your hunger. The body often mistakes thirst for hunger, resulting in over-eating and dehydration (which can lead to water retention).
    2. Drink when you can – My building at work has no good sources of drinking water. It’s old, the pipes are poorly maintained, and the water fountains don’t work. It’s very easy to become dehydrated at my work as the nearest source of drinking water is 2 buildings over. Luckily for me, the route to the mail room passes no less than 4 newly updated water fountains. To ensure I was getting a solid amount of water each day, I would always bring my work water bottle (I have one for work, one in my car for the gym, one for the gym when not using my car, and 2 for running that I keep at home) with me on my mail route. The other rule with that mail trip is that I always drink a big serving at every water fountain I pass. That’s 4 on the way to the mailroom, 4 on the way back, and a filled water bottle to last me until the next day’s trip.
  3. Take the stairs – Yes, this is an often-mentioned suggestion, but how many of us actually do this? I do, but I have no choice, there are no elevators in my building. This option is not feasible for everyone, so only do this if it doesn’t cause you pain! Two years ago, when I started at the gym, I couldn’t take the stairs at work without finishing out-of-breath and exhausted, but every day I would repeat that until it became less challenging. Then, my trainer told me to take it to the next step. Two stairs at a time! That was a whole new challenge. I treat stairs as the opportunity to work on my lunge form and to engage both my glutes and my hamstrings (weak spots for me). Focus on pushing up, through the heel of the foot in front and contracting with your glute to push through the motion, just as you would a normal lunge.
  4. Spend your lunch outside – I’m guilty of not always doing this step. Sometimes I like to just lock myself inside and catch up on my social networks. It is always refreshing when I do get out for lunch though. Take a quick walk around, or just sit in the sun/shade and forget you’re going to have to return to work in half an hour. The mini mental break will do wonders to cut your stress, which can be a contributing factor to visceral fat (the fat around our abs), and allow your mind to relax. When we focus too hard and too long, we can’t always think through problems as well, so this break allows your mind to recoup some energy to increase post-lunch productivity.
  5. Find outdoor routes around work – The above mail route can be completed through a series of building connections or a more direct route outside. I always choose the outdoor route (even if it means missing 2 of my water stations, in which case I double up on the 2 I do pass). Like the lunch break suggestion, taking a walk outside has a freeing effect on the mind and can really rejuvenate the psyche. This option could be challenging for some work environments, so feel free to adapt this to just going outside and visiting nearby businesses. The

So there you have it, my steps to adding some health-increasing habits to the everyday lifestyle. Remember, you have to adopt any task on a regular basis for a minimum of 2-4 weeks before it becomes a habit and begins to produce results.

Feel free to share more tips and tricks to adding health to a busy lifestyle in the comments!

Saturday Shake Up: “Chocolate-Covered Strawberries”

So in talking with Vicky (of menubyvicky), we realized that often some of the little things in our routines, things we do to improve the impact of our health regimen or things we’ve learned through experience or research, are often things others may not have come across that could be beneficial to them. This could be anything like knowing about foam rollers for runners or the benefits of some fats over others. There is always going to be something new to learn and share.

With that in mind, and inspired by Vicky’s wonderful suggestion, I’ve decided to share my experiences (and recipes, as simple as they are) with protein shakes. These recipes are very simple and straight forward, but for many who have never made a protein shake before, it may be daunting to figure out solid recipes that you like. It often takes a little trial and error to figure out what your body likes, as well.

When I talk about protein shakes, by the way, I don’t mean the sugar-filled meal replacement drinks you see on the shelves. Even the ‘high protein’ options there have so much sugar (and very little protein) that you might as well blend a chocolate bar and a multi-vitamin together.

I also want to encourage readers and fellow bloggers to send in their own shake recipes or substitutions. I’m always on the look-out for new recipes, especially for ways to incorporate more protein into my routine, and I’ll be looking to post some of your ideas (linking back or crediting to you, whichever you prefer) to share with others. Please send any submissions to me at rapunzels.adventures@gmail.com.

So, for my first Saturday Shake Up post, I’m sharing a recipe I had to improvise in order to use up left-over strawberry protein powder (which I’ve realized I can’t stand on its own).

Chocolate-Covered Strawberries Shakes
Yields: about 2 large glasses

Ingredients

  • 1-2 cups of cold water
  • 1 scoop of chocolate whey protein
  • 1/2 scoop of strawberry whey protein
  • 2-4 frozen strawberries
  • almond milk as preferred

There isn’t a specific order that you must follow in terms of blending the ingredients, but my preferred order goes like this:

  1. Add water (adjust the water to your preference of thinner or thicker shakes)
  2. Add chocolate and strawberry protein powders (ideally, each should be around 25 – 30 grams of protein per full scoop)
  3. Add frozen strawberries
  4. Add almond milk (optional)

If you can’t or don’t want to use the strawberries, use a few ice cubes instead and increase the strawberry protein portion to a full scoop. If your scoops come out to more than 30 grams of protein each, only use half scoops so you’re not wasting protein (as was mentioned in Protein Part 1, we can only absorb around 30 grams at a time) unless you’re splitting the shake with someone or saving half for later. Both are really good options!

You can also sub in more strawberries in lieu of the strawberry protein powder or a couple of small pieces of dark chocolate in lieu of the chocolate protein powder. Please don’t substitute both though since the goal is to get some protein in this shake. If you can’t do almond milk, use 2% instead of skim as skim often has more sugar (aka carbs) than 2%. Start off with a little almond milk, if you’ve never had it, so it doesn’t overwhelm your shake. It can take a couple of uses to grow accustomed to almond milk, but it’s much better in shakes than on its own.

Well there you go! Our first Saturday Shake Up! Feel free to let me know in the comments what you thought of it and if you have a recipe you’d like to share, shoot me an e-mail.