Mick’s in Some Christmas Travel

Are you traveling this Christmas, like we are? 

Do you wonder how to eat healthily on the road?  We do, too… but we can share with you some ideas.

Planning ahead is key.  If you can’t or don’t want to pack your own healthy foods for the trip, then think up some alternatives.  Look at menus online before you head out, or find resources, such as the Curves™ book.  On page 163, there are a few helpful tips:  “Fast-food restaurants are okay as long as you order a burger or grilled chicken sandwich (throw away the bun) and a side salad… do not ‘super size’ your order… and of course, don’t order the fries.”  Also, Subway® has salad options.  No, I know the salads aren’t made with the most nutritious greens, nor are the meats the best choices, but it sure beats the nuggets at some of the other fast-food chains.

At this point, I’m not even going to consider addressing the grass-fed meat issue, nor the wild-caught fish information.  For a meal or two, while traveling, amidst the overall healthy eating habits developed to this point, doing your best at eating foods to help boost your immune system and your energy level, instead of dragging you down and causing inflammation, pain, and sickness, is the main focus.

“Fill your plate with Free Foods (Curves™ lingo for low-cal/low-carb)… and bypass the starches and desserts.”

(Gary Heavin and Carol Colman in Curves™ page 163)

Fast-food is not my top choice, so if you have time in your travel schedule for a sit-down meal, it might be an easier find for health-boosting foods (rancid oils are the biggest threat here, but do your best).  Again, the Curves™ book says it well:  “An Italian restaurant that offers salads and meat or fish entrees is workable.  Diners are great because they typically have a wide variety of food and serve it without a lot of fancy sauces.  Asian restaurants are a great option as long as you order the steamed or lightly sautéed vegetables with fish or chicken and avoid the deep-fried selections or foods cooked in heavy sauces.”

We had fun stopping at a mom-and-pop-style coffee shop on our last trip.  This allowed for the option of fresh, healthier sandwiches and wraps.  Of course, in a café like that, the sandwiches are made-to-order, which means you can order it open-faced or with an option other than the bread.  Try it out.

Remember, you’re eating for fuel, not for entertainment.  I like the quote, “Eat to live, don't live to eat.” (Benjamin Franklin)

Packing healthy snacks for between meals on the road is easy enough with foods like LARABAR, Granny Smith Apples, celery, grapes (in a solid container, not a plastic baggie, unless you want grape juice… just speaking from experience here), raw nuts and trail mix (but try to forego the chocolates and the oily nuts) with dates and raisins, Fruit Ropes , bananas, and low-glycemic candies.  WATER… remember lots of water!  One way to keep alert is to keep hydrated. 

Another way to keep alert is to have fun!  Play travel games, like I-spy and telling riddles, etc.  Listen to family audio dramas, such as Adventures in Odyssey and Lamplighter Theatre.  Keeping your mind and body busy with activity will keep your mind off food.

We wish you safe travels and happy eating!

The LORD bless you and keep you;
the LORD make his face shine on you
and be gracious to you;
the LORD turn his face toward you
and give you peace.

Numbers 6:24-26 (NIV)

~

What’s the Mick’s up on Sugar and Toxicity

As we learned from Dr. Fred Roberto in Mick's up on Fuel, sugar acts as a toxin to our “amazing human engine.”  If something causes inflammation, or acidity, or addiction, wouldn’t you consider it a toxin?

“I was so shocked to find out how toxic and poisonous many experts believed it was…. From what I read, I was also encouraged to understand that I wasn't just some freak that had no self-control, sugar was actually doing things in my body that was causing me to crave it like an addict.” (Samantha Taylor – Sugar Addiction Solution)

When comparing people’s lives before and after sugar, the negative effects on the body with and the positive benefits without sugar are certainly obvious.

For you moms out there:  “I have a 5 year old and we were having a hard time getting him to listen, he was bouncing off the walls; he was driving me crazy.  When I started to get free from sugar I thought maybe it would help my son as well so I stopped giving him all the sugary snacks.  Right away I noticed a change in his behavior, all of a sudden he was calming down and he is listening better.  It's amazing how much easier it is being a mom and I am also amazed at how much less sick my kids get now; less fevers and colds.” (Kim - former sugar addict for 20 years)


For those of you dealing with headaches and/or other health issues:  “I felt really unhealthy; I just didn't feel good, it was hard to get out of bed, I was having a hard time concentrating and I had a headache every day.  I literally thought if the way I felt continues, I didn't know how I was going to make it through the next five years.  I felt so bad, I even went to a doctor to see if something was wrong with me and he didn't find anything.  It never occurred to me that sugar was causing these problems…. Now… I have lost the last 15 lbs that I could NOT lose for 10 years, I have more energy so I can run 3 miles a day, I feel good about myself, no more headaches and I am happy.” (Kathy – former sugar addict for over 40 years)

Another interesting thought is addiction to caffeine.  Be careful with that, too.  A lot of times, caffeine is accompanied by sugar, as in energy drinks.  Some warnings about those are in the USAToday article "Young athletes and energy drinks: A bad mix?"  If we’re taking care of our bodies with good nutrition and correct sleep, we should not need sugar and caffeine to keep us going.  If a recovery drink is needed, choose coconut water, which is a healthier choice and doesn’t include the negativity of sugar and caffeine. Think long-term.  Think of your cellular health.

I hope by now you’re convinced of the urgency to decrease your sugar intake.  When you choose to do so…  “Remember you are detoxing off a poisonous substance…your body was all out of whack from having blood sugar spikes to insulin surges, and your body needs some time to balance back out.” (Samantha Taylor - Sugar Addiction Specialist)

Do your body a favor.  Lay off the sugar!

“You shall have no other gods before me.”

Exodus 20:3 (NIV)

~

Mick’s up on Fuel

Sticking to this week’s focus on sugar addiction, let’s see if carbs (aka sugars) are good fuel for exercise.

You’ve probably heard a coach or health source recommend loading up on carbs before a big game or workout.  The reason for that is to have enough energy stored up to get you through the event.  After looking further into this, you might decide it’s not as great an idea as it used to seem.


In a Maximized Living Webinar on Nutrition for Peak Performance, Dr. Fred Roberto points out “for all athletes:  The fact of the matter is food does matter.  It is critically important.  Food is your fuel, and food runs the human engine, and so we have to take and convert this quality food into fuel that can then get transferred into an energy source, and that's what really runs human performance.  We want optimum performance.  The human engine is amazing.  It's a high-performance engine.  It needs to run on high-octane fuel.  You simply don't put diesel fuel inside a race car.  It just gunks up the engine.  Your body requires high-octane, quality food just the same....  It's not really a game of calories in versus calories out, as most people would think.  There's so much more to the story.  You've got to put good, quality calories inside of your body.  When you put in the food that is designed for your body to run on, your body can run so much more efficiently and effectively.”

In that same webinar, Dr. BJ Hardick warns us to “only use carbohydrates that our body is actually going to utilize.  Don't overdo it on carbohydrates, if our body is not going to utilize them.”

Dr. Roberto explains that what we want are Medium Chain Fatty Acids, like coconut oil, because they “are an excellent source of energy (used immediately for energy)... and provide the energy without all the negative effects sugar has in the body.”

He points out that consuming sugar triggers insulin, and insulin has an adverse affect on HGH (Human Growth Hormone), which is a hormone we like to spike because with exercise... for increasing lean muscle.

Dr. Roberto continues: “Foods containing processed carbs and sugars...  are anti-nutrients... The body still needs the elements, and so pulls from its stores... not to mention... these greatly reduce your PH and make your body more acidic.  Having a proper PH balance is critical for sports performance and recovery time.... That's where performance happens: at the cellular level.”

So, what is recommended is:  low-glycemic, high-fiber carbs = veggies = high energy

Instead of sports drinks, reach for some coconut water. It is a great source of electrolytes (15x more potassium than other sports drinks).  It might still have sugar, but it’s alkaline!  Dr. Hardick warns us that the glycemic index is not the only thing to look at.  We need to know whether or not what we’re taking in is causing inflammation and whether or not it causes our body to be acidic.  Remember, alkaline is better for our cells, which is where performance really happens.

Dr. Hardick clarifies that only really long duration exercise benefits from a good helping of healthy grains the day before (ie Ezekiel Bread).  Then during exercise, concentrate on low-glycemic, easily absorbable and digestable things like coconut water.

Now that you're fueled up, go for it!

...my only aim is to finish the race and complete the task the Lord Jesus has given me—

the task of testifying to the good news of God’s grace.

Acts 20:24 (NIV)

~

Mick's Sprints and Jumping Jacks

Being that I like early mornings, it’s great to find scientific reasoning behind it.  So, here it is!

Did you know you can actually get more benefit from your exercise, if you workout early in the morning before eating breakfast?  Weight loss?  Wellness?  Energy?  Early Mornings?  No need to say more!  I’m there!

In Mick’s in Groceries, I listed out a typical day of grocery shopping.  Today, it’s a typical day of exercise.

Before eating breakfast, usually after my daughter gets on the school bus, I go for a run and/or sprints.  No bragging here… I don’t run far.  In fact, I’m back home within 15 minutes, with plenty of time to spend with my son before he gets on his school bus.  When I do sprints, it’s a 20-second sprint followed by a 20-second rest, and then a repeat of that set 2 more times (for a total of 3 sprints).  After a 2-minute recovery, I either do another set of 3 sprints, or I concentrate on other muscle groups by doing other exercises (push-ups, pull-ups, dips, shin slaps, bicycles, squats, lunges, squat-thrusts, jumping jacks, etc.).  After the second grouping of 3 sets of 20-second exercises, another 2-minute recovery is then followed by a final grouping of 3 sets of 20 seconds.

This is an awesome way to get a quick workout and to get the body burning fat for hours!

Similar information is also found in Mick’s up Exercising, where we learn about interval training: 
“When you exercise for no more than 20 minutes at one time and your regime consists of any form of exercise such as stationery bike, cycling or running up a small hill, even doing 50 start jumps for up to a minute followed by rest/recovery for up to 2 minutes, you are doing what Dr. Sears calls supra-aerobics, beyond aerobics. That is training your body to recover quickly and build lean muscle tissue in preparation for its next intense training session. This is really a modified version of interval training.” (Teya Skae of Natural News)

Whatever it’s called, I love it.  It’s quick.  It’s easy.  It works! 

(It gets a body revved for the work of the day, and it allows time for the more important things in life, like spreading the Good News of the Gospel and sharing God’s love with those around you!  Go for it!)

“ I do all this for the sake of the gospel, that I may share in its blessings.
Do you not know that in a race all the runners run, but only one gets the prize?
Run in such a way as to get the prize.
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.”
1 Corinthians 9:23-25 (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 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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What’s the Mick’s up with Artificial Sweeteners?

“Artificial sweeteners can be found on nearly every restaurant table in America.  Sales of Sweet N Low, Splenda, Equal, and many other artificial sweeteners have sky-rocketed in recent years.  Everywhere we look, the multi-colored sugar substitutes enter our food and drinks by the packet.  Most claim to be “natural” and “low calorie.”  As consumers attempt to make smart choices on how to sweeten their foods and drinks, the dangers of these chemical sugars continue to be uncovered. ” - Dr. Aaron Sparks - Maximized Living: "The Yellow Blue and Pink Packets Could Be Killing You"

What are artificial sweeteners?  I don’t necessarily agree with everything said by the clinic, but here’s the Mayo Clinic definition:

“Artificial sweeteners are synthetic sugar substitutes but may be derived from naturally occurring substances, including herbs or sugar itself. Artificial sweeteners are also known as intense sweeteners because they are many times sweeter than regular sugar.

“Artificial sweeteners currently approved by the Food and Drug Administration (FDA) are:

• Acesulfame potassium (Sunett, Sweet One)
  
• Aspartame (Equal, NutraSweet)
  
• Neotame
  
• Saccharin (SugarTwin, Sweet'N Low)
  
• Sucralose (Splenda)

“Approved sugar alcohols and novel sweeteners include:

• Erythritol
  
• Hydrogenated starch hydrolysates
  
• Isomalt
  
• Lactitol
  
• Maltitol
  
• Mannitol
  
• Sorbitol
  
• Xylitol
  
• Stevia preparations that are highly refined (Pure Via, Truvia)”

You can find a comparison of some of these sweeteners at WebMD.

The artificial sweeteners are chemicals, which have serious affects on children and their brains.  For example:  Aspartame has a known carcinogen, methyl alcohol, which in this product doesn’t have the pectin to bind it to be safe like it does in fruit.  Also, Splenda contains chlorine, bringing another carcinogen into our foods.  These sweeteners are in 6000+ products, so beware, especially if you have a child with challenges.  Check out this information at the Maximized Living Vlog with Dr. Ashly Ochsner, as well as in the article “Artificial Sweeteners: The Only Thing You Won't Lose is Weight” and the webinar: Know the Facts About Diet Drinks and Artificial Sweeteners (aired: 2011-04-19) (Scroll down to almost the bottom of the page, and find the title to click on.)

The choice has always been easy for me.  I hate the taste of artificial sweeteners, so I’ve always steered clear of them, and now I’m glad I did.  However, I know there are many people out there who are hooked on the stuff.  It’ll be difficult to break that, but it’ll be worth it in the long run, when there is less brain fog, more energy, and a healthier and more fit body.  Reaching that point will allow you to fully do what God has in store for you!

If you don’t do it for yourself, at least do it for your kidderz.

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.
Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”
Romans 12:2 (NIV)

Don’t be like everyone else, and fall into the “diet” and “sugar-free” trend of artificial sweeteners.

Make the safest choices you can.

Do the research, and become empowered!

So, if we stay away from sugar, as in Mick's Scoop on Sugar, because of its affect on our Immune System, as we read in Mick's up on Your Immune System, among other things, then what?


I'm glad you asked!
A couple of safer options are described in Mick's up with Sweeteners.

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Mick's Maxed

Max this.  Max that.  What is all this Maximized Living stuff?  What do I know about it?  I have experienced it and seen with my own eyes the  amazing  transformations that have resulted!

Imagine being sick and in pain for 15+ years, being told it's all in your head... but you know it's all too real.  Getting out of bed is one of the hardest things to do, not to mention having to focus on work to keep your job and support your family.  Oh… family… you feel as though you can barely function, so how can you possibly be a dad to your kids?  It's a struggle.  Trying everything you can think of only gives minor temporary relief.  You feel like a 95-year-old in a 45-year-old body.  

or…

Imagine as a child you're being told your body is not perfect and there is no definitive solution.  You're told all the bad things that might happen to you, and you're basically told there is no hope.

Now…

Imagine there is hope!  Someone is obedient to God's direction, and they share with you some amazing yet simple information.  You grab on, and it changes your life!

In October of 2010, I first heard about Maximized Living after noticing the Family Chiropractic sign moved to a different section of our local plaza, which led to stopping in out of curiosity and a need for a nearby chiropractor.  (At the time, the drive to and from the chiropractor's office hurt my back worse than anything, and so I really wanted to have an office within walking distance.  Yay!  God gave us one!)

At age 9, I was diagnosed with scoliosis, as well as some other spine issues.  Following the recommendations, my parents got me in to see specialists, who simply “monitored” the situation and prescribed exercises to try to train my muscles to straighten my spine (or at least not let it get worse), with the threat of a brace or even surgery if I did not keep up with my exercises.  My parents were also told to sign me up for karate, swimming, or gymnastics to strengthen my back.  Gymnastics was already my preferred hobby, so I continued in that.  (I have now learned that gymnastics might have actually caused more damage to my spine!)

Through the years, I dealt with headaches, back pain, knee pain, foot pain, and eventually saw several different chiropractors over a span of 20 years, even being told by one chiropractor that I would most likely have severe issues from carrying a baby to childbirth, possibly even leading to paralysis.

Finding Dr. Eric was a God-send for my family and me.  He provides the most up-to-date corrective techniques, and the 5 Essentials of Maximized Living that he talks about are just that: 5 Essential items to live life to the max!

My  BIG “Why” to get me revved up with the mindset to succeed with my new healthy lifestyle is to teach my children (by words and actions) how to take care of the temple God gave them, so they can live long, healthy lives to bring glory to His name.  I do not want them suffering from sickness or disease, or dying from heart disease or cancer at any time in their lives, whether young or old.

"Don’t you know that you yourselves are God’s temple..." 1 Corinthians 3:16 (NIV)

My personal “Why” is to be fit (and have a flat tummy), no matter my age or maternal status.  In other words, I don’t want to look like a 40+ year-old mom with two young children. 

The result:

After jumping in to the 5 Essentials with both feet in November 2010 with the entire family, I lost 20 pounds… and this was after thinking I was doomed… just because I had 2 kids… to stay the same weight … am more fit than I’ve ever been… can actually see a 6-pack of abs!  Woohoo!… wear the smallest size I’ve ever worn, fight off colds faster than usual, and am overall healthier and more energetic than at any time in my past.  Plus, my family is healthier. Not only can my kidderz kick high fevers in one day and hardly be sick from month to month, but my husband has an amazing testimony as well, getting off pain meds, allergy meds, cold meds, sleep meds, and being a healthier and more energetic husband than the one I married 15 years ago!  Who is this guy?!  I like him!

Not only do we have the mindset to do what it takes to be the healthiest we can be, but we also are seeing correction in our spines because of Dr. Eric’s care.  The nutrition of the Advanced Plan is simply our lifestyle now, and we maximize our oxygen and lean muscle through the MaxT3 workouts.  Plus, living as toxin-free as possible (with our food, soap, shampoo, deodorant, detergent, etc.) and staying off meds and on  Daily Detox is a must!

I am thankful that God introduced me to chiropractic care long ago, especially so that my children would have the blessing of having chiropractic adjustments since first coming home from the hospital as newborns, which has made it a lifestyle to them.  They “get it!”  They understand that healing comes from the inside out.

Remember:
God made you perfect! There are no mistakes.  If you are dealing with issues of pain and/or dis-ease, it is simply due to interference.  Live the 5 Essentials to get the interferences out and live life to the max!

Have you taken the survey here on Mick's up Life?  It's up there, in the left margin.  Go ahead... we're all curious to know!