Fitness For Freedom Tips

Protein, Protein, Protein - Protein is incredibly important, your body uses it to synthesize or build muscle, your cells use it to duplicate themselves and to grow, as well as many other functions, in fact you could call protein the building block or foundation to which every function in your body is built and if we get outside your body for just a second, foods that are high in protein also tend to taste really good and keep you feeling full for longer periods of time.

The average person usually needs somewhere between 50 and 100g of protein or about 1g per kg of body weight in a day. This is enough to maintain all your bodily functions as well as grow some muscle, if you're into that sort of thing. If you're incredibly athletic, do a lot of strength training, powerlifting or bodybuilding and you want to build a lot of muscle, you may want to push your protein uptake to 100 to 200g of protein a day or 1 to 2g per kg of body weight, but keep in mind that for most people that's around the top end of what your body can absorb for muscle building and that's only if you're consistently doing strength training. Once you go much beyond that the protein is more likely going to be used as energy, this means used as glucose or stored as fat for a later date.

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Episode 118

Jeannine - For the last 3-5 years it seems like eating according to your macros is all the rage. What I don't understand is what ratio is best for me, and why does it matter for optimal body function and weight loss? I eat 1400 calories, but I noticed it's mostly of fats. I love avocados, nuts, and good quality cheese. Could this be a reason why I am stagnate with my body composition?

Jeannine - I feel like exercise has a lot to do with mental toughness. It is the ability to manage some discomfort for a trade-off of stronger muscles etc. I find my mind gives up before I do. I am curious as to what your mental process is with regards to pushing yourself?

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If you're new to the show welcome, if you've been listening for a while thanks for coming back we appreciate that you've taken time out of your busy day to listen and hope that in return you get some valuable information and some things that you can apply into your everyday life to be the healthiest and most active version of yourself.

I know it's been awhile since I've done a must read episode and that's simply because I haven't read a book that I felt was compelling enough to feature, until now. I got ahold of this book and have been recommending it to many of our clients because it's that good - The End of Diabetes by Dr. Joel Fuhrman.

I know, diabetes is scary, lots of people have it, lots of people are susceptible to it and most people think the only thing you can do about it is take lots of medication. Of course the way things are set up in the medical system doesn't help, because that's how most doctors manage it with their patients, they prescribe drugs like metformin and insulin, which in most cases does help someone with Type 2 Diabetes control their blood sugar, but what makes matters worse is this gives someone with diabetes the false sense that everything is okay, because the numbers on their glucometer say everything is okay, but the reality is it's only a bandaid solution that in the long run makes the situation much, much worse and if you're a Type 2 diabetic that requires insulin it's the beginning of the end for you and that's a harsh reality that most people aren't willing to face. If you have Type 2 diabetes you're at an increased risk of having a heart attack and getting kidney disease, both of which have the negative side effect of death. There's also the less deadly, but still severe increased risk of nerve damage which will make it harder to walk and hold things in your hands, as well, amputations and vision loss are also more likely to happen if you have diabetes. That's how the book starts, well it's a summary of how it starts, but I think you get the gist of it.

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Leg Laments - I have bowed legs, are there certain types of exercises I should avoid doing for a full body workout?

Can't Stay Still - I find exercises like the plank or wall sit - where I'm just standing still - pretty boring and hard to maintain because I get so bored. Are there more active alternatives?

Andrew - How soon after a broken foot injury should I be getting back into exercise? I play soccer and while I definitely won't be playing this summer I don't want to lose my ability over time.

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Ways to Make the Plank more Interesting

If you've been listening for a while we appreciate your continued support and if you're new to the show, welcome and thanks for stopping by. When most people think about fitness they think of the specific exercises they need to do and they think about having the right equipment to get the most effective workout, but rarely do people take a step back to look at the mental components and the behaviours around fitness that not only help you get faster, stronger or more mobile, but also keep you consistent and motivated. That's what this show's all about, we hope you get some valuable information that is both useful and insightful, that will help you be the healthiest and most active version of yourself. Let's get on it.

A few years ago I started running the fitness fundamentals course at the Ottawa Regional Cancer Foundation where I work with people that have either gone through some form of cancer treatment or have recently completed their cancer treatments and they want to either start exercising or get back into exercising again. When going through cancer treatments almost everyone experiences unfavourable reactions to chemotherapy or intense radiation, it's not uncommon to have surgeries that permanently affect your body and the lack of energy or sleepiness can be overwhelming, not to mention all the different psychological effects it can have on you. All this to be said once a person has dealt with these changes their goals and abilities are going to be different, which means most likely their exercises will have to be different or at least modified, today we're answering this question, how do you start an exercise program when your physical abilities have become different or restricted?

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Now-What-Sheri - A few years ago I trained for climbing Mt. Kilimanjaro. I was 49 and successful! A big bucket list check mark. Since then my exercise habits have gone downhill, become sporadic and sometimes nonexistent. I just can't seem to find that motivation. I expected it for a few months after achieving my goal, but it's now going on for a few years. Any suggestions for getting out of this exercise funk?

Starting my Journey - Right now I'm definitely not in shape to be doing much exercise - I was wondering if yoga is a good starting point for me. Does yoga have any other benefit for you than your flexibility? Should I look elsewhere to start getting fit?

Sean - There was a period of time where I was really sick so I stopped exercising and I lost some of my progress. I think I've more or less got back to where I was, but was it a mistake to completely stop exercising while I was ill?

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I know a lot of you listening right now are unemotionally and objectively stepping back and thinking, who is this crazy guy and why on earth would he want to do so much running, but we all have our 'running' activities. For some people it might be an unhealthy obsession with getting a heavier and heavier bench press or deadlift to the point of chronic 'on-again off-again' injuries. For some people it might be an overly aggressive calculation of calories in and calories out, I think we've all witnessed and possibly been this person that meticulously measures their food, tracks very specifically the amount of calories they burn and weighs themselves every day, possibly multiple times a day. To stretch this a little bit further what about the person who works for 10,12 and possibly 14 or more hours a day on a consistent basis, because there are always things to get done, or what about the person who obsessively watches, just one more episode of a T.V show, 3 or 4 times an evening and sometimes over entire weekends where it consumes their entire lives.

As I go through these examples, it's probably easy for you to unemotionally and objectively step back and say people that fall into one of those categories are imbalanced, until I got to the example that in some way applied to you and even if none of those examples did, there's a good chance you spend more time than you should doing a single activity.

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Soda Blues - I'm trying to cut back on pop but water just doesn't taste very good. I've even tries flavoured water and it's pretty bland. I want to get better but the options don't seem to taste as good. What should I do?

Inconsistent and Annoyed - My exercise habits are terrible. I'll have lots of motivation for a little while and then I'll lose it again, so I never make any real progress. I need a more manageable way to exercise that will also make me WANT to exercise.

Ow My Back - I very easily get low back pain, it seems to happen a lot. Is there a way that I can prevent - not reduce - back pain?

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I recently returned from the Perform Better Summit in Providence Rhode Island. There were lots of great speakers there and I now have several new tools to put in my tool belt. My best guess is the next 3 or 4 Monday episodes I will devote an entire show to one or two main concepts that I think will be the most relevant for you, starting with this one about mental toughness presented by John Brookfield.

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The Hand Plank for Mental Toughness

The Crab Walk

Comparative - I have a habit of comparing myself to other people in the gym which tends to make me feel bad, because I'm not as good as them. How do I get myself in the mindset that I don't need to pay attention to them, if that's all I can see when I go in?

Mental Mystery - How does exercise make you feel better? I've heard it helps with depression, how does that work?

Snack Fitness - What should you NOT eat before or after an exercise? I feel like I need to eat something before working out but I don't want to eat the wrong thing.

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