A Re-Mick's in the Fog

(First posted October 11, 2011)


Have you felt like you’re not as sharp as you used to be? Do you feel fatigued? Are you wondering why you’re in slow-motion, while the world is moving faster than ever?

You might be dealing with Brain Fog.

Some of the symptoms of Brain Fog are (Brain Fog is Real and is a Common Symptom - by Lisa Cruz):

• Lack of focus
• Forgetfulness
• Loss of mental acuity
• Decreased mental stamina
• Decrease in creativity
• Confusion
• Lack of spatial awareness
• Absentmindedness or spaciness
• Decreased attention span
• Decreased short term memory
• Difficulty finding words

What can cause it?

Dr. Lawrence Wilson defines Brain Fog as “feelings of mental confusion or lack of mental clarity.” (BRAIN FOG by Lawrence Wilson, MD) He goes on to say nutrition and lifestyle are the beginning of the solution to the problem of Brain Fog, which has many causes.

Toxicity is one of the main causes. We are bombarded by toxins every day, everywhere we turn. Heavy metal toxicity not only causes Brain Fog, but it can also produce other chronic conditions such as Autism, Chronic Fatigue Syndrome, Depression, Multiple Sclerosis, and a host of other serious disorders.

What can you do about it?

Getting regular chiropractic care to keep the signal passages clear from the brain to the rest of the body… getting exercise to increase oxygen… getting the right nutrients in your body… and getting away from toxins as much as possible… if all working together, will help to clear up brain fog. (Again, it’s the simple lifestyle of incorporating the idea of 5 Essentials for healthy living.)

The way my family has decided to deal with toxins in the body is with a product called Daily Detox. I am not advertising. I don’t get any kick-backs by telling you about it. There are other products out there, and maybe there are even some very similar to it, but I’m just letting you know what I found out about this one. It’s not a periodic cleanse. It’s not a fad. It’s not a fast. The product has recently changed a little bit, with the inclusion of a new manufacturer, however the idea of it is that it includes a vitamin B complex and a glutathione enhancer (the most powerful antioxidant naturally produced in the body) to give your body’s natural detoxing system a boost (using such ingredients as milk thistle). With this detox system, the toxins are drawn from the cells… and as a side note, proper nutrition allows for healthy cell walls to have a more efficient process of getting bad things out and good things in. So it’s a cleanse at the cellular level. It also has activated carbon, which acts as a magnet, drawing toxins to it. Then, since the body cannot process it, the carbon and the toxins are totally eliminated from the body.
When toxins are eliminated, your body can start to heal, and your thinking can become clearer.

Depending on the toxicity and acidity levels of the body, the healing process will happen at different rates for different people. It’s a process, so be patient. If you’re really serious about healing, be sure to improve everything together: attitude, nutrition, exercise, spine/nerve system care, while working on decreasing toxicity.

I’ve seen it happen! I’ve witnessed Brain Fog clear up! It is possible! My husband can testify to it!

There is a light at the end of the tunnel. The fog can lift!

“Therefore, with minds that are alert and fully sober,
set your hope on the grace to be brought to you
when Jesus Christ is revealed at his coming.”
1 Peter 1:13 (NIV)

~

Why Mick’s Calories?

Since I missed a post yesterday, due to my computer being held hostage by a 13-year-old’s LAN party, I am combining my exercise day with my nutrition day into one topic:  Calories.

Most of us have gotten used to the formula: 
calories in < calories out = lower weight

I don’t know about you, but I was never good at counting calories.  It was way too time-consuming for me.  I was so happy to find out it isn’t necessary!

“Playing the calorie counting game doesn’t work.  It overlooks and ignores the impact stress and diet have on your hormones,” says nutrition and fitness expert Dr. Len Lopez, creator of The Work Horse Trainer.  “The reason people aren’t efficiently burning stored body fat has nothing to do with the amount of calories they ate or burned, and more to do with what regulates their metabolism.”  Dr. Lopez goes on to explain that our metabolism is controlled mostly by hormones, such as cortisol, adrenaline, insulin, and glucagon.  He offers a Calorie Burning Test and lists out ways to Stay in Your Fat-Burning Zone.


As we see in Mick’s up Exercising, we can decrease cortisol by following interval training or surge types of exercise, whereas some longer duration exercise may actually increase that stress hormone.  Exercise is obviously good for increased breathing (as Dr. Lopez suggests is good for decreasing the stress, cortisol, and adrenaline), and this style of exercise improves metabolism.

Eating the right foods also improves metabolism.  Eating a breakfast such as eggs cooked in coconut oil can be beneficial (and yummy!).  Dr. Lopez states:  “Take a look at your diet. You cannot skip meals or eat refined, junk food.  It causes your blood sugar to drop and stimulates your adrenals to make additional cortisol and adrenaline.  Make sure you eat breakfast and it includes good protein and fats.  A predominately high carb breakfast, like cereal or bagels, will throw your blood sugar off for most of the day.  Good protein and fats at each meal will help reduce the surge of insulin and will stimulate the production of glucagon, which aids in the breakdown of fats.”

Also concentrating on another hormone called leptin instead of calories will help you understand weight-loss resistance and how to find success by getting past the calories in/calories out thinking. 

Just like we can be a new creation through faith in Christ and the amazing love of God, we can feel like a new person when we live simpler, healthier lives.  Plus, we can forget about the “old” way of thinking in terms of calories, and consider the “new” way of thinking in terms of allowing our bodies to process hormones properly, the way they were meant to.  Who doesn’t want simpler?

"Forget the former things; do not dwell on the past.

See I am doing a new thing!

Now it springs up; do you not perceive it?"

Isaiah 43:18-19 (NIV)

~

Mick’s in Some Vacuuming

I took time out today to prep the house for guests (my awesome parents-in-law).  So that got me curious to know how much of an interval training workout housework is, specifically vacuuming.

Any guesses?

“Exercise by any other name still counts.  Several household chores qualify as aerobic activity, including sweeping, mopping, vacuuming, washing windows or cleaning out the garage, according to the American Heart Association.  The National Institute on Aging adds that raking leaves, gardening or cutting the lawn with a push mower constitutes moderate aerobic activity, as well.” (Pam Murphy, “Easy Ways to Increase My Heart Rate”)

“What's moderate intensity?  Moderate activity includes things like brisk walking and biking as well as daily activities such as mowing the lawn or vacuuming that raise your heart rate for at least 10 minutes continuously.  You feel a little warm and are able to talk while you exercise.  If you try to sing it's difficult.  You are working at 65%-74% of your maximum heart rate during moderate activity.” (Fit After 50)


I find counting calories not important for fitness (neither intake nor burning), but for those of your who are calorie counters:
“In this instance, a bigger house is better!  A 150 pound person can burn around 239 calories an hour pushing the vacuum around.” (National Academy of Sports Medicine)

“Different people burn calories at different rates, but the level of intensity and the duration of your chosen activity will determine how many calories you will burn.  Yes, it's true, even vacuuming burns some calories!  Generally speaking, the faster your heart rate, the greater the caloric burn.  So if you've got a huge house and work at a vigorous pace, you could even consider it a cardio workout.  Did you know that you can increase the rate at which you burn calories?  By simply adding a little lean muscle to your body by participating in a resistance training program, you can increase the number of calories your body burns on a daily basis.  A faster metabolism means less body fat.  You don't need to look like a bodybuilder to benefit from this either, even a little new muscle will help.  Your new and improved metabolism will help you burn more calories day and night, and applies to all activities, including vacuuming.  Happy house cleaning!” (Chris Gomes - NASM Elite Trainer)

Pay attention to proper vacuuming.  Don’t hurt yourself.  Instead, concentrate on your muscles for some added benefits:  “Practice engaging your core and using your hip and leg muscles as you vacuum.  You may be shown a partial lunge exercise to simulate the actions needed to complete this task safely.  Keep the vacuum directly in front of you at all times.  Avoid trying to reach around corners or objects.  This will force you to bend and twist your low back.  Don't twist or bend your trunk to get under objects or to reach into tight spots. Use the rules of safe lifting (described in Session Four) when lifting and transporting the vacuum.” (Back Care Boot Camp)

So, being a moderate activity, vacuuming is not getting the heart rate up to the target for interval (burst) training, which is what I needed… but it is a great workout, regardless!

Be safe, and have fun doing housework, knowing you’re getting a workout!

“She sets about her work vigorously;
her arms are strong for her tasks.“

Proverbs 31:17 (NIV)

~

Mick’s in a Fog

Have you felt like you’re not as sharp as you used to be?  Do you feel fatigued?  Are you wondering why you’re in slow-motion, while the world is moving faster than ever?

You might be dealing with Brain Fog. 

Some of the symptoms of Brain Fog are (Brain Fog is Real and is a Common Symptom - by Lisa Cruz): 

• Lack of focus
  
• Forgetfulness
  
• Loss of mental acuity
  
• Decreased mental stamina
  
• Decrease in creativity
  
• Confusion
  
• Lack of spatial awareness
  
• Absentmindedness or spaciness
  
• Decreased attention span
  
• Decreased short term memory
  
• Difficulty finding words

What can cause it?

Dr. Lawrence Wilson defines Brain Fog as “feelings of mental confusion or lack of mental clarity.” (BRAIN FOG by Lawrence Wilson, MD)  He goes on to say nutrition and lifestyle are the beginning of the solution to the problem of Brain Fog, which has many causes.

Toxicity is one of the main causes.  We are bombarded by toxins every day, everywhere we turn.  Heavy metal toxicity not only causes Brain Fog, but it can also produce other chronic conditions such as Autism, Chronic Fatigue Syndrome, Depression, Multiple Sclerosis, and a host of other serious disorders.

What can you do about it?

Getting regular chiropractic care to keep the signal passages clear from the brain to the rest of the body… getting exercise to increase oxygen… getting the right nutrients in your body… and getting away from toxins as much as possible… if all working together, will help to clear up brain fog.  (Again, it’s the simple lifestyle of incorporating the idea of 5 Essentials for healthy living.)

The way my family has decided to deal with toxins in the body is with a product called Daily Detox.  I am not advertising.  I don’t get any kick-backs by telling you about it.  There are other products out there, and maybe there are even some very similar to it, but I’m just letting you know what I found out about this one.  It’s not a periodic cleanse.  It’s not a fad.  It’s not a fast.  The product has recently changed a little bit, with the inclusion of a new manufacturer, however the idea of it is that it includes a vitamin B complex and a glutathione enhancer (the most powerful antioxidant naturally produced in the body) to give your body’s natural detoxing system a boost (using such ingredients as milk thistle).   With this detox system, the toxins are drawn from the cells… and as a side note, proper nutrition allows for healthy cell walls to have a more efficient process of getting bad things out and good things in.  So it’s a cleanse at the cellular level.  It also has activated carbon, which acts as a magnet, drawing toxins to it.  Then, since the body cannot process it, the carbon and the toxins are totally eliminated from the body.
When toxins are eliminated, your body can start to heal, and your thinking can become clearer.

Depending on the toxicity and acidity levels of the body, the healing process will happen at different rates for different people.  It’s a process, so be patient.  If you’re really serious about healing, be sure to improve everything together:  attitude, nutrition, exercise, spine/nerve system care, while working on decreasing toxicity.

I’ve seen it happen!  I’ve witnessed Brain Fog clear up!  It is possible!  My husband can testify to it!

There is a light at the end of the tunnel.  The fog can lift!

“Therefore, with minds that are alert and fully sober,
set your hope on the grace to be brought to you
when Jesus Christ is revealed at his coming.”
1 Peter 1:13 (NIV)

~

It’s a Mick’s up with Cancer Information

It seems everywhere we turn we are reminded it’s Breast Cancer Awareness Month.  I think it’s a great tribute to all those who have suffered because of this and other cancers.  It is my guess that those people do not wish the same suffering on anyone else, and so we, as their loved ones, should take it seriously enough to be taking all possible precautions to be cancer-free. 

Here are some stats: "Breast cancer death rates have declined steadily since 1990.  The drop has been larger among women under 50 (3.2% per year) than among women over 50 (2.0% per year).
 An estimated 230,480 women will be diagnosed with invasive breast cancer in 2011.  Breast cancer is the most common cancer among women in the United States, after skin cancer. Breast cancer accounts for nearly 1 in 3 cancers diagnosed in women." (Learn About Cancer)

As you find out, when you take the quiz on Breast Cancer Myths Debunked: you are not doomed to cancer from genetics; you should keep a healthy weight; signs of cancer are not always obvious; alcohol intake increases your risks; sweating helps your body detox; breastfeeding decreases your risks.  I highlighted these particular statements, because they emphasize where I’m headed with this week’s toxicity topic. We determined in Mick's Max Workout that you are not doomed to being out of shape.  Well, take heart: you are not doomed to cancer, either.  Don’t give up, even if you have a family history of cancer.  There is hope!  Do what you can to take precautions.  Since we’re addressing minimizing toxins this week , the last of the 5 Essentials my family follows, it’s a great time to tie it all in with awareness. 

Thankfully, I have not had to deal with anything so serious in my life at this point.  The closest I got personally was when a lump was detected a few years ago.  I wasn’t yet 40 years old, but I was sent for a mammogram and the results caused enough concern to send me for an ultrasound.  I’m thankful it didn’t get further than that.  The test determined it is a cyst.  Even though my husband and I had prepared ourselves for the worst, we were ever-so-thankful for that good news.  Now, he and I are doing what we can to avoid another scare, as well as pass the lifestyle on to our kidderz.

I think it’s important to take precautions, but I have my reasons for not liking the idea of regular mammograms.  There are some debates about the safety and the necessity of mammograms, which gives more attention to alternative techniques, such as Digital Tomosynthesis.  Most of us will be relieved to hear the recommended age to begin regular mammograms is now 50 years old, and then only every-other year.  You can read more at:  Science Daily, Can Tomosynthesis Find Breast Cancer Better Than Mammography, Healthy Body Daily

“Perhaps most troublesome is that mammograms aren't lifesaving for all women, though many people assume they are.  Statistics vary, but at best, they only reduce the risk of dying from breast cancer by up to 20%.  ‘We've made it sound like every cancer can be found early and cured, and that's not true,’ says Susan Love, MD.  Mammograms miss many cancers, particularly the fast-growing, aggressive ones that are most likely to strike women under age 50.  ‘Mammograms are best at finding the slow-growing, low-grade cancers, not the worst ones,’ she says.” (Lauren Gelman of Prevention)

Early detection is a wonderful thing. Don’t get me wrong.  This Spring, early detection allowed my mother-in-law to begin addressing decisions to change her lifestyle (improving her exercise and already-healthy diet) to combat the cancer cells in her body before it was too late, and now she is on the road to healing.  We plan on having her around for a very long time!
 
"’The most important thing young women can do right now to reduce their risk of breast cancer down the road is to develop healthy lifestyle habits, such as limiting their alcohol intake, maintaining a healthy weight, and adding exercise to their routine,’ says Susan Brown, RN, director of health education at the Susan G. Komen for the Cure.” (Beth Howard of Prevention)

A Maximized Living Webinar coming up this month of October will cover the following topics:

• Breast Cancer Statistics Today
  
• What the Government is doing to address the epidemic
  
• Where is all the research money going?
  
• The difference between early detection/treatment and prevention. What does cure mean?
  
• The facts about breast cancer causes
  
• What you can do to prevent breast cancer and raise awareness!

Also, hear how companies offering bad nutrition choices, which can lead to cancer, are jumping on the bandwagon of breast cancer awareness:  Susan G Komen for the Cure Isn't Curing Anything

Mick’s sum up:
We should all be responsible enough to take precautions, when it comes to taking care of our body.  Some ways to try to avoid cancer are exercising, healthy eating, and keeping toxins low.  Mick's in the Oxygen last week explained Exercise = oxygen = healthy cells!  Later posts will discuss the nutrition and toxins.  What better reason to be on the road to a healthier lifestyle than for your family!?!  What’s stopping you?!

Take care of the body God gave you…

and then you can take care of the family God gave you!

“Well done, good and faithful servant!

You have been faithful with a few things;

I will put you in charge of many things.

Come and share your master’s happiness!’”

Matthew 25:23 (NIV)

Mick’s up Making You the Lean, Mean, Fat-burning Machine

Let’s hear it for HGH!  Let’s hear it for Testosterone!
 
Wait…  why are we cheering for testosterone?  We ladies are really confused.  Why do we want testosterone for us?

“Many bodybuilders and fitness enthusiasts want to increase the levels of this hormone within their body due to the muscle building and fat burning effects it has on the body.” (Muscle Legion)

The answer is in a question:  Do you want to be a lean, mean, fat-burning machine?

If you have been putting into practice this week’s tips on exercise, then a lean, mean, fat-burning machine is what you’ll be… and testosterone is helping you get there!  Weird, isn’t it?

“Ever wonder how, why, and where the flat stomach, thin thighs, and slim hips of your youth disappeared beneath a blanket of fat?  There are a number of metabolic mechanisms known to influence body composition outcome.  Lean and fat mass are remarkably dependent upon two hormones.  Age-induced decreases of human Growth Hormone[hGH] and Testosterone increase adipose tissue storage rate in both the abdomen and hips.” (Dr. Bill Misner Ph.D. – American Fitness Professionals & Associates)

As testosterone levels decrease, "there are signs of aging such as a decrease in muscle mass and muscle strength, cognitive decline, a decrease in bone mass, and an increase in (abdominal) fat mass.”  A study showed that with an increase in testosterone, there was an increase in lean body mass and a decrease in fat mass.  (Medscape Medical News 2008)

Which would we rather be:  looking younger and leaner with less fat, or looking older and less fit?

We know why we want shorter exercise routines, but why do we want lean muscle?  "Any form of exercise that promotes lean muscle tissue would be beneficial, as having more lean muscle tissue promotes strength, vitality and a faster metabolism. Short intense bursts of exercise have proven to build more lean muscle than long aerobic/endurance workouts lasting for more than 25 minutes." (Natural News)

Maximized Living’s 5 Essentials of healthy living layout how and why to have a lean body.  “Exercise allows your body to take in higher levels of oxygen and creates lean muscle that keeps both your body and mind healthy.  Studies have shown that exercise consistently matches or exceeds the benefits of antidepressants.  This is your opportunity to decrease fat and increase lean muscle tissue.”

The Fat Burning Effect of Muscle chart shows “every pound of new muscle you add to your body will burn about 60 calories per day.” 

Dr. Al Sears teaches that his PACE exercise technique “trains your body to store energy in your muscles instead of storing it as fat, making you lean, and keeping you that way.”

As we mentioned earlier this week, long-duration exercise causes an increase in the stress hormone cortisol, and that “tears down muscle tissue and decreases testosterone.” (Michael Greeves)

Maximized Living describes their Essential #4 of Maximized Oxygen and Lean Muscle, when relating to high-intensity workouts like their MaxT3:  “This exercise system elicits a very unique hormonal response in the body and ultimately it is your hormones that influence your metabolism.  This type of exercise is called “metabolic conditioning.”  Metabolic conditioning is characterized by short bursts of high intensity exercise.  Therefore, in just minutes a day you can build muscle and burn fat like never before. ”

So, keep up the short bursts of exercise to keep the cells healthy with oxygen (NO EXCUSES!), and to look younger and to burn the fat!  Are you convinced yet that it is simple?  Have a great weekend getting started!

PS~Ladies, if you're afraid of muscles or developing a build like a guy, read these articles:
But I Don't Want Muscles! - Part 1
But I Don't Want Muscles! - Part 2

I’m excited for an upcoming post that will explain how good fats,

such as coconut oil,

can also help with your metabolism to get you the lean-muscle-look we’re going for. 

Stay tuned!

Why should he see you looking worse than the other young men your age?
Daniel 1:10 (NIV)

~

Mick’s Max Workout

Well, I don’t know about you, but I’m certainly going to be bursting with exercise, after reading all this research that’s explaining how we can look younger with just a few simple minutes every-other day! It seems almost crazy not to! Come on, moms!  Come on, dads!  Come on, seniors!  (Ha!  Gotcha with that one… whether you’re a senior in school or a senior in life and wisdom.)

So, what’s your excuse?  You mean you still have one?!

We’ve already covered the time factor, the age thing, and the injury issue.  What’s left?!

Ah… maybe it’s space.  I can truly understand that!  I’m not going to let you get away with it, though.

Our fun family of four lives in a <1200-square-foot townhouse.  Thankfully, it’s 2-story, so we can feel spread out to get away from each other once in a while.  The biggest problem with it, though, is that we moved here from an apartment that was bigger, after we had moved from a house that was a LOT bigger.  That means the furniture that moved with us now seems bigger than it did originally.

  My hubby was nice enough to
demonstrate our tiny workout space. 
I'm not even in it yet! 

Where we exercise, when not outside, is in our living room, which also acts as the music room and the office.  The 234-square-foot living room is actually only 36 square feet (with one diagonal strip of 12 feet) of floor space in between all the furniture and fixings… that’s only 6 feet by 6 feet!  The awesome part is:  I share the workout space with my 6’4” hubby!  That’s awesome, because it means he’s exercising with me!  Oh, and I forgot to mention there’s a ceiling fan in the center of this workout space, which makes it even more limited, especially for him, since the ceiling is not very high to begin with.  We can do it, though!  Our best fitness equipment investment, I’d have to say, is the chin-up bar.  There is an amazing workout waiting on that little piece of metal… and it doesn’t take up any floor space!  (When the kidderz join us for a workout, we get creative, or just move the workout outside… whatever it takes… but no excuses!)

So… I ask again:  What’s your excuse?

Oh… now you’re thinking how confusing it is for you to come up with a variety of exercises on your own.  First of all, nobody said you have to have a variety.  However, if you still insist, let me mention  a workout I was introduced to this past Spring.  It’s the MaxT3 workout by Maximized Living.  It incorporates 12 minutes of intense exercise in a DVD set, so you can follow the coach, Dr. Fred Roberto.  That way, you don’t have to plan out a routine for yourself.  Do be aware, though, they use some fitness equipment in these workouts, but they are simple enough to substitute with household items if necessary and are inexpensive enough to grab at a nearby department store.

If you’re curious, the T3 is explained by By Dr. Shane Taffe and Dr. Ben Lerner this way:  “You can get serious exercise and fitness quickly by manipulating the Time, Tempo, and Type of exercise you do.  It’s our T3 principle.  If you lower Time, you have to increase the intensity by increasing Tempo (going at a faster pace).  You do this safely and efficiently by choosing Types of exercise that allow you to use the most muscle groups in their most natural ranges efficiently.”

With short, high-intensity workouts, you are Hitting All Of Your Oxygen Systems And All Of Your Muscle Groups.  “We’re looking to influence oxygen (O2) and lean muscle here. To do so means utilizing the multiple energy systems that work with and without O2 while you exercise, as well as working all three types of muscle fibers.” (Maximized Living)  Remember the reason we want to exercise is to make healthy cells with increased oxygen. (Mick’s in the Oxygen)  Tomorrow’s post will cover the lean muscle aspect of these awesome exercise techniques.

Not only is it music to our ears… but also... shorter workouts are overall more beneficial for our health. (Mick’s up Exercising)  Different “tempos” in your exercise routine affect your muscles differently, because of the different muscle fibers and how they react.  One study tells us:  “high-intensity intermittent training in humans may alter the proportion of fibers… and in consequence that fiber type composition is not determined solely by genetic factors.” (European Journal of Applied Physiology)   This means you are not doomed to being out of shape!  "The results indicate that the number of fibres activated from the start increase gradually in response to increased exercise intensity. " (NCBI)  For more science behind this, here are some links for research:  MaxT3: Complete Fitness System, Muscle Fiber Types, Muscle Types and Sprinting vs Endurance Training, Metabolic Conditioning

Have we covered everything?  If not, leave me a comment, and we’ll cover that, too.  Oh!… and don’t forget to take the poll at the top of the left margin!  Thanks for enjoying another Mick’s up Life!

“Everyone who competes in the games goes into strict training.
They do it to get a crown that will not last,
but we do it to get a crown that will last forever.
Therefore I do not run like someone running aimlessly;
I do not fight like a boxer beating the air.
No, I strike a blow to my body and make it my slave
so that after I have preached to others,
I myself will not be disqualified for the prize.”
1 Corinthians 9:25-27 (NIV)

Keep up the training:  both physical and spiritual!
Don’t be disqualified!

~

Mick's up Exercising

“Do not run until your feet are bare and your throat is dry.”  Jeremiah 2:25 (NIV)

Try some sprints!

If you could choose a way… any way, any amount of time… to be in the best shape of your life, other than sitting and doing nothing, what would it be? 

When you think of exercise, what comes to mind?  Do you imagine long aerobic classes, or hours in the gym, or maybe marathon runs?  If so, I have good news:  The long-duration exercise might actually be detrimental to your health!  Now, that’s what you want to hear, isn’t it?  Let's face us:  We parents and busy people don't have time for exercising like that.  Right?!  Well, that's good... really!

“…Short bursts of intense exercise… do not push the body into a 'stress' mode due to overtraining or exercising too much.  Exercise is a form of stress.  [Don’t we know that’s right?!] In the right measure it is a healthy stress as it engages the body into adaption to stress which leads to fitness.  But too much physical stress is counterproductive as the adrenal glands (the glands that deal with energy production and survival) start to produce too much stress hormones release -- mainly cortisol which literally eats away existing muscle tissue and makes the body store fat for energy.” - Natural News article: "Long Duration or Short Burst Exercising - Deciding Which Is Best for Health and Fat Loss"

When I got into jogging in the Spring of 2010, starting out walking and adding in a little jogging (NIKE coaching for Walk to Run), I incorporated sprinting into my routine.  That is when I started noticing a difference in my waistline and the scale.  Soon after that, I was introduced to Surge Training.  THAT is when the BIG differences started showing.  Do you want to know the best thing about it?  The time commitment is ridiculous!  What I mean to say is:  it is ridiculously and insanely small!

It sure is a lot easier to get started in an exercise routine, when you’re told to only exercise for 20 seconds at a time, isn’t it?!  (Beginners can even start at 10 seconds, if they need to! How awesome is that?!)  When you add it all together, at 20 seconds per burst, you’re only doing actual exercise for 3 minutes each day, which at 4 days per week totals only 12 minutes of exercise each week!  Outrageous!  Tremendous!  Awesome!  You can do that!  No matter what your life looks like, you can do that!

You’re now wondering, “Is that enough to do me any good, though?“  Read on!

There were studies done to show that short bursts of exercise are just as beneficial, and actually even healthier, than long-duration exercise.  You might have heard of the short-duration exercise referred to as any of the following:  supra-aerobics (beyond aerobics), interval training, HIIT (high intensity interval training), tabata, PACE (Progressively Accelerating Cardiopulmonary Exertion), surge training, or burst training.

What is Burst Training?
”Burst training involves exercising at 90%-100% of your maximum effort for 30-60 seconds in order to burn your body’s stored sugar (glycogen), followed by 30-60 seconds of low impact for recovery. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy (glycogen) stores.  You only need to do 4-6 sets of 30-60 second bursts 3 times a week to see marked changes and improvements. More is not always better – make sure you have days of rest.”

Professor Gibala, of the health department of McMaster University in Ontario, Canada, said: "We thought there would be benefits but we did not expect them to be this obvious.  It shows how effective short intense exercise can be." - The Telegraph article "Six minutes of exercise a week 'is as good as six hours'"

“What this study showed is that in terms of overall health and fitness, the group that did just the two-minute workout produced the same muscle fitness results.  In addition, this group also showed improved muscle enzymes which are essential for the prevention of Type 2 diabetes.  Yet, the interesting correlation was that this group showed the same benefits of cardiovascular fitness as did the group who exercised for 10 times as long (20 minutes).” - Natural News article: "Long Duration or Short Burst Exercising - Deciding Which Is Best for Health and Fat Loss"

Maximized Living lays out a great routine for Surge Training.  This "20 seconds on / 20 seconds off and rest 2 minutes (done 3 times in a row)" is what I started with and continued for my first 9 months of Surge Training, and I began seeing great results very early on.  You can mix in things like sprints (one of my favorites!) and jumping jacks.  You can mix it up and use different muscle groups for each set, such as push-ups, pull-ups, and shoulder presses for upper body; bicycles and shin slaps for core; split squats, lunges, squat thrusts, and jumping knee tucks for lower body.  The exercises can target any fitness level, as well as accommodate any injuries.

As Dr. Ben Lerner says in his article "The Rising: Part 1" – “Surge works for any ‘body’ as you’re going all out for you – your body and body type.  Since it can be done in as little as 12 minutes a week, nothing about this is intimidating.”

I like how Dr. Ryan Sousley puts it in "Is Your Treadmill Killing You?"  “The beauty of surge training is that you don’t need any equipment or a degree in exercise physiology to get started. All you need is your body weight and a watch.”

“So PACE and intense burst interval training all add the benefit of more fitness in less time, as long as there is always high intensity and it lasts for 17 minutes or less.  The wonderful thing about doing PACE or short intense training is that it is so exhilarating and completely takes your mind off other things at that moment of intensity.  The short burst of intensity releases adrenaline and endorphins all of which create a feeling of aliveness.  Now surely that's exercise worth turning up for -- something that's relatively easy to include in our regular routine, three or four times a week.” - Teya Skae in "Long Duration or Short Burst Exercising - Deciding Which Is Best for Health and Fat Loss"

I will touch more on the subject of the impact of short-duration exercise on muscles in Friday’s post.  Think about it.  Which would you rather be:  a muscle-burning, fat-storing machine, or a fat-burning, muscle-building machine?  Look at the picture comparison of a long-distance runner versus a sprinter.  The science tells us which is healthier.  Our daily calendars tell us which is feasible.  Our ambition tells us which is attainable!
 
 
More research information about short-duration exercise:
IDEA Heatlh & Fitness Association:  Short-Burst Training
MSNBC: "Get fit, faster, with short-burst training"
Shaping Concepts Personal Training Studios
Dr. Jeremy Webster's Complete Health
Dustin Maher - Fit Moms for Life
How to Rebuild Your Lungs
Videos Search Results
BodyBuilding.com
Pompa Wellness
Shave Magazine

“I instruct you in the way of wisdom
   and lead you along straight paths.
When you walk, your steps will not be hampered;
   when you run, you will not stumble.
Hold on to instruction, do not let it go;
guard it well, for it is your life.”
Proverbs 4:11-13 (NIV)

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Mick’s in the Oxygen

What’s your stage of life?  What’s your fitness level?  Are you Mom or Dad, and you have a few extra pounds that you still blame on the kidderz, even if they’re in Middle School?  Maybe you’re a grandparent, feeling as though exercise is for the younger generations.  Oh… do you fit in the category of a younger generation, and you haven’t reached the magical age of 30 yet, which means you don’t know the feeling of everything changing for the worse (no snap, crackle, and pop when you crawl out of bed in the morning…  no pounds sticking around, despite your efforts)?

No matter where you are in life, exercise is important, if you want your body to be healthy.  You’ve heard this before, but do you know the science behind it?

Check this out!  “The most important element you need to survive at your max, or to even survive at all, is oxygen.  Low levels of oxygen enable the accumulation of toxins in your body which can lead to disease.  Exercise increases your oxygen intake and produces lean muscle.” – Maximized Living  (We’ll be getting to the lean muscle part in a post later this week!)

Alkalize for Health states:  "When the oxygen saturation of blood falls, conditions become ripe for the creation of cancer.” (See The Terrible Two: Cancer and Circulation).  “All normal cells have an absolute requirement for oxygen, but cancer cells can live without oxygen - a rule without exception." (Dr. Otto Warburg, quoted in Philpott)

Be sure to get oxygen!

“Deprive a cell 60% of its oxygen and it will turn cancerous (McCabe, page 192).  Deprive a cell 35% of its oxygen for 48 hours and it may become cancerous.” - Dr. Otto Warburg. Read Dr. Warburg's papers in the Library: Lecture 1, Lecture 2.

Mick’s sum up:
  Exercise = oxygen = healthy cells! 

“The best method for intake, usage and storage of oxygen is through movement and the best method for movement is exercise!  Oxygen is one of the most essential elements that you need to intake for survival.  If you take in low levels of oxygen, you enable your body to accumulate toxins, develop disease, and possibly cause early cell death.  Are you starting to understand how all of these 5 Essentials work together?” – Maximized Living

Take it from a mom who has been there.  I’ve blamed the extra pounds on the kidderz.  I’ve kept too busy with life, wishing it was enough to get me fit, and just hoping it was enough to be considered healthy.  Face reality.  It’s not enough.  If you’re not truly exercising, taking specific time in your day to focus on increasing your oxygen intake, then you’re not at your healthiest, and there’s room for improvement… but… I’ll let you in on a little secret!  It’s not as difficult as you might think.  It doesn’t have to be time-consuming.  In fact, lengthy exercise might be counterproductive.  Curious?  I tell you more about it in my next post: Mick's up Exercising!

Are you seeing how the 5 Essentials work together?  It’s not a mistake that these 5 things are packaged together so conveniently to get you information on being the healthiest you.  They are essential!  You need all 5.  Think them through, and they all make sense.  They’re simple enough to follow.  Most likely you’re already incorporating them… at least some of them… into your life.  If so, it won’t take much to improve on them and add in the essentials you’re missing, and then you’re on the road to the healthiest you’ve ever been.

“Then the LORD God formed a man from the dust of the ground

and breathed into his nostrils the breath of life,

and the man became a living being.” 

Genesis 2:7 (NIV)

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