Category Archives: Fitness

Savage AF – WE ARE A HAPPINESS FACTORY!

The Mayo Clinic, WebMD, Psycology Today, and Washu (hey that’s me!) say that working out (especially cardio) can ease the symptoms of depression. How this works (I think) is that the increased heart rate causes your body to release endorphins which hang out in two receptors of your brain; the pleasure center and pain receptors. Ever been playing too rough an hurt a couple of hours from them or even the next day? Or in my case take a beating at a Martial Arts Tournament, anyway… That was all because of endorphins! It also could be Reducing immune system chemicals that can worsen depression, and/or Increasing body temperature, which may have calming effects. Either way you feel better about yourself and you are building that inner Savage.

The Mayo Clinic also says:

Regular exercise has many psychological and emotional benefits, too. It can help you:

  • Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
  • Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
  • Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
  • Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.

If you would like some help getting an exercise routine together click on Join the tribe and sign up!

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How a Postive Self-Image Could Improve Your Health

Upset that you don’t have abs like an MMA fighter? Or the booty of a Kardashian? Or a starlette’s post-baby bod? Even if you don’t compare yourself to celebrities, have you ever struggled with accepting your stretch marks, loose skin, or your overall shape? Let’s face it, there probably isn’t a person on the planet who doesn’t have a feature they would like to “improve.”

However, focusing on what you don’t like about our bodies (and many other things) leads nowhere, fast. Not only does a negative self-image get you down it can also be a drag on your health, suggests new research in the Journal of Behavioral Medicine.

Researchers at Bucknell University evaluated the level of body shame undergraduate women had based on how they rated different questions on a questionnaire. These questions included: “When I’m not the size I think I should be, I feel ashamed.” “I often wish I had a better body,” and “Looking through fashion magazines makes me wish I had a better body.” (Click here to download the PDF and see all the questions).
They then asked the women to describe how many infections they’d had, how often they felt ill, and how healthy they thought they were. The verdict? Women with higher levels of body shame also reported more infections.

So the next time you want to disparage your thighs or your lack of a six-pack, cut yourself some slack. A 2014 study published in the journal Mindfulness found that those who practiced self-compassion exercises   (not surprisingly) felt less body shame and more body satisfaction. This Nurturing Seeds practice may help.

If you’re in the process of getting fit, remember, it’s a journey. Getting frustrated with yourself along the way isn’t going to help the process. In fact, it might slow it down.

How We Decide The 21 Day Fix Portions For Our Recipes (repost from tb3)

Original post by: Denis Faye

Believe it or not, converting recipes to 21 Day Fix container equivalents isn’t an exact science. In some ways, you might even consider it an art. Here’s an explanation of how it’s done.

The premise of creating the container system was simple. Divide a wide variety of healthy foods into a series of colored containers to help people learn how to eat right.

How We Picked What Foods Go Into Which 21 Day Fix Containers
The execution of the system, however, wasn’t so simple. Foods needed to be divided not only into various types of food (fruit, veggie, etc.), but they needed to be divided by macronutrients levels so people get a balance of protein, carbs, and fat. We also needed to consider calories by volume because sometimes the same amount of seemingly similar foods can have very different calorie amounts. This is why there are two fat containers: orange and blue. The foods in the orange containers have more calories by volume, so a serving would contain too many calories if measured in a blue container.

This is also why tomatoes are on the green list, but tomato sauce and salsa are purple. They may, basically, be the same food, but sauces tend to have more calories by volume, so a green container of loosely packed, chopped tomatoes and a purple container of marinara sauce have roughly the same calories. (Tomatoes straddle the line between veggie and fruit, which is another reason they make sense in either container.)

There were scores of choices like this that needed to be made—and oftentimes hotly debated. There were also the educational considerations. For example, treats replace a yellow container in the 21 Day Fix plans. The reason for this is that the foods in the yellow list are among the least important foods in the average diet (considering the green and purple both contain arguably healthier carbohydrate sources) so it made the most sense to sacrifice those if you want to be a little naughty.

Bringing Recipes Into the Picture
When recipes are built specifically for the 21 Day Fix, matching containers is easy. Ingredients are selected from the lists in container-friendly amount and there you go! But matching containers to recipes not necessarily built with the 21 Day Fix in mind is another story. Many of the ingredients aren’t included in the Fix and if they are, they’re at amounts different than the containers. The levels of protein, carbs, and fat need to be considered. Calories need to be considered. These considerations are multiplied by the already-mentioned considerations of the containers and, well, that’s a lot of considerations!

But wait, there’s yet one more consideration: what makes sense to you, the reader? Often, container choices can make complete sense scientifically, but maybe you see ingredients that you feel should have been better considered.

There’s also the consideration of which consideration to consider first! (Are we having fun yet?) Deciding this lends a high degree of subjectivity to the process.

So, we welcome you to be part of the conversation. If you have a question about the portion choices we’ve made in a particular recipe, come on over the Expert Advice section of the Team Beachbody Message Boards.

Or at least consider it.

A lot of data to process – Joe Rogan Experience #672 with Dr. Rhonda Patrick

I am still trying to process everything that was discussed on this episode. There is all kinds of good stuff in here about how your diet effects pain, how training in heat can help you deal with injury, and how your doctor might not really be the guy to go to for depression. Please enjoy and let’s process this together in the comments.

The following notes were done by the POWPERFUL u/JoshuaKevinPerry on reddit. If you found them useful tip him a couple bucks https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=26LWYHVA6V5QS

For podcasters show starts at 7:45

Today’s guest is Dr Rhonda Patrick https://twitter.com/foundmyfitness?lang=en she has a youtube channel that explains everything she specializes in, it’s good stuff. https://www.youtube.com/user/FoundMyFitness For sure, read the wikipedia articles. Let me assure you right now: there are dick jokes on the way. via youtube setup

1:00 https://en.wikipedia.org/wiki/Kombucha

1:30 http://www.npr.org/templates/story/story.php?storyId=5012154 horrifying story

2:30 http://www.ncbi.nlm.nih.gov/pubmed/25705824

5:30 http://www.ncbi.nlm.nih.gov/pubmed/22863164

6:00 https://en.wikipedia.org/wiki/Glutathione_peroxidase

6:30 http://www.ncbi.nlm.nih.gov/pubmed/18432918 http://www.ncbi.nlm.nih.gov/pubmed/9921710

8:00 https://en.wikipedia.org/wiki/FOXO3 http://www.ncbi.nlm.nih.gov/pubmed/23891001

13:11 http://namathneurocenter.com/

http://sports.yahoo.com/blogs/nfl-shutdown-corner/joe-namath-gets-results-from-hyperbaric-chamber-treatments-for-concussions-164511928.html

http://www.newsmax.com/Health/Headline/Joe-Namath-hyperbaric-oxygen-therapy/2015/05/17/id/645130/

17:00 http://ndt.oxfordjournals.org/content/27/suppl_4/iv11.full High-altitude seems to have ” decreased frequency of obesity, diabetes and coronary artery disease.”

18:00 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2938508/ post exercise ice baths

19:30 http://www.alzforum.org/news/research-news/cold-shock-protein-reinvigorates-synapses Definitely don’t try to give yourself hypothermia for brain health.

http://www.alzheimers.org.uk/site/scripts/news_article.php?newsID=2290

http://www.nature.com/nature/journal/v518/n7538/full/nature14142.html

24:00 https://en.wikipedia.org/wiki/Proinflammatory_cytokine

http://www.ncbi.nlm.nih.gov/pubmed/18382117

26:00 http://www.hindawi.com/journals/omcl/2014/402631/ Kayaks and Cryotherapy

30:00 http://www.ncbi.nlm.nih.gov/pubmed/911386 cold exposure and norepinephrine

https://en.wikipedia.org/wiki/Norepinephrine

32:00 Vasoconstriction is the narrowing of the blood vessels resulting from contraction of the muscular wall of the vessels, in particular the large arteries and small arterioles. The process is the opposite of vasodilation, the widening of blood vessels.

34:00 https://en.wikipedia.org/wiki/Targeted_temperature_management

34:30 “Dick Joke” Kappa

39:00 “No one lives forever, no one. But with advances in modern science and my high level income, it’s not crazy to think I can live to be 245, maybe 300.” -Joe Rogan

http://i.imgur.com/LBcxptV.jpg

45:00 http://www.pnas.org/content/early/2015/07/01/1506264112.full.pdf

http://www.bbc.com/news/health-33409604

49:00 http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

52:00 https://en.wikipedia.org/wiki/Low-density_lipoprotein common terms-cholesterol

55:00 http://www.drhagmeyer.com/wp-content/uploads/2012/03/mucosal_barrier_degradation.gif

100:00 https://en.wikipedia.org/wiki/Stevia

105:00 http://www.crohns.net/page/C/PROD/VSL3000

sidebar https://www.youtube.com/watch?v=jsVgi8hoFFc

http://www.washingtonpost.com/news/speaking-of-science/wp/2015/01/29/you-can-earn-13000-a-year-selling-your-poop/

107:31 Topical anal creme?

127:39 http://cdn.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/n/o/norma-tec-web6.jpg

http://www.roguefitness.com/normatec-mvp-recovery-system

Rogan should have an ebay auction on all the free shit he gets. Chairs, toilets, workout equipment.

133:00 http://journals.lww.com/nsca-jscr/Abstract/2013/06000/Heart_Rate_Variability_Threshold_Values_for.7.aspx

143:00 http://www.ncbi.nlm.nih.gov/pubmed/21876150

154:00 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3903052/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057175/

Telomeres are an essential part of human cells that affect how our cells age. Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces.

156:00 https://en.wikipedia.org/wiki/Cycloastragenol

218:00 https://en.wikipedia.org/wiki/Dynorphin

223:00 https://kungfuwithwashu.files.wordpress.com/2015/07/a781d-bd1.jpg

224:00 http://www.nature.com/news/super-muscly-pigs-created-by-small-genetic-tweak-1.17874

http://www.nature.com/news/crispr-the-disruptor-1.17673

233:00 https://en.wikipedia.org/wiki/Apolipoprotein_E

240:00 https://www.youtube.com/watch?v=Zhh4W24rwrw https://www.youtube.com/watch?v=QT0TqceznpQ

241:00 http://www.childrenshospitaloakland.org/main/news/omega3-fatty-acids-and-vitamin-d-may-control-brain-282.aspx

My Promise as a Coach and Teacher

I promise to never knowingly make you feel bad about who you are, how you look, what you think, or what your dreams are.  As the weather warms up there are a lot of people out there body shaming (mostly) women (but sometimes men are also body shamed) into buying product A or diet X. This is not what I’m about.

I couldn’t have said it better myself… oh wait I did 🙂

I live by the Platinum Rule. If I ever in anyway make you feel less than AWESOME please let me know. I would like the opportunity to apologize and build you back up.

So there you are interconnected, co-dependently arising, manifestations of the divine multiverse! Your move!

Mwah, Namaste!

3 Steps for Successful 21 Day Fix Meal Planning

3 Steps for Successful 21 Day Fix Meal Planning (a reblog from TB3)

author: Amanda Meixner

“When it comes to being healthy and fit, it’s not just about what you do in the gym. It’s really about what you do in the kitchen.” – Autumn Calabrese.

Planning your 21 Day Fix meals may seem a bit daunting at first, especially if you’re new to healthy ingredients or portion control, but with a little practice, you will see just how easy it can be to get your clean eating on track. Below are step-by-step instructions for planning your meals and some pro tips on healthy eating.

 

1. Calculate Your Calorie Level and Daily Container Count
Whether you are trying to lose weight, maintain weight, or gain weight, calculating your proper daily calorie goal is essential to reaching your goals. Here’s how:

1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.
2. Add 400 (The Fix Calorie Burn) to your Caloric Baseline. The resulting number represents your Caloric Needs to maintain your weight.
3. Subtract 750 (the caloric deficit) from your Caloric Needs. This number is the Caloric Target you should eat to lose weight.

Using your 21 Day Fix Eating Plan Guide, look up the corresponding container count on page 15. Your calorie bracket will determine how many containers of each color you should eat each day.

Here’s an example using a 150-pound person who would like to lose weight.
1. 150 x 11 = 1650 (Caloric Baseline)
2. 1650 + 400 = 2050 (Caloric Needs to maintain weight)
3. 2050 – 750 =  1300 (Caloric Target to lose weight)

Note: If your Caloric Target is less than 1,200, round up to 1,200. If it’s more than 2,300, round down to 2,300. If you are trying to gain weight, add 750 instead of subtracting 750.

 

2. Write Down A Sample Day of Meals
Now it’s time to start planning. Go to the food lists on pages 24-39. Read through the choices and mark down some of your favorites under every container. Then, using
this meal planner, plan a sample day. Think about what types of food you would like to have at each meal and include some of your favorite healthy snacks. Don’t be afraid to keep it simple.

Pro Tip: Choose most of your foods from selections near the top of the list as they are more nutritionally beneficial. Here is a sample day prepared by our Social Media Specialist, Amanda Meixner, who follows the 21 Day Fix Eating Plan.

21 Day Fix Sample Day of Meals

Before you move on to the next step, think about what you would like to eat for the next 3-5 days. Do you want to eat the same thing for breakfast each day, or do you want to switch it up? What about your snacks, lunches, and dinners? Do you have time to cook meals, or would you prefer to eat simply? Write down the variations you’d like, which “free foods” you’d like to add (page 37) and any treats you’d like to substitute for a yellow or orange container this week (page 38 & 39).

 

3. Make a Grocery List
Set yourself up for success by writing out your grocery list and sticking to it. Base your list on the foods you chose for the next 3-5 days. It’s okay to buy a surplus of these foods so that you have a little extra on hand, but try to stick to the amounts that match your calorie level. Remember that one green container holds about 1 cup or more of vegetables, and that a serving of protein is about 4 ounces (before cooking). If you plan to eat 4 red containers of boneless, skinless chicken breast over the next few days, you would buy 1 pound of chicken. Click the image below to download your Fix-friendly grocery list.

21 Day Fix sample grocery list

 

10 Time-Saving Tips

  1. Buy pre-cooked chicken breast or fish from the deli section.
  2. Choose canned tuna for quick meals.
  3. Buy pre-cut vegetables. (Just make sure nothing is added to it!)
  4. Hard-boil several eggs at once for quick, high-protein snacks or to add to salads. Here are our tips on how to cook perfect hard-boiled eggs.
  5. Bake all of your sweet potatoes at once.
  6. Pre-cook enough quinoa or brown rice for the week.
  7. Chop all carrots, cucumber, bell peppers, etc. at once for healthy snacks and ready toppings for salads.
  8. Mornings can be hectic. Have your breakfast ready to go by prepping a large batch of oatmeal or these simple egg cups.
  9. Stock up on berries or fruits that don’t need to be cut like apples, oranges, and bananas.
  10. Raw, unsalted nuts make a great, portable snack.

How to get in the best shape of your life without going to a gym

When I started my fitness transformation the only thing I knew is what I didn’t want to do… go to the gym. I already felt bad enough about myself I sure as hell didn’t need to see Greek Gods walking around all smiling and happy and poking fun at me because I had no idea what this machine was or how to use it. I didn’t (and really still don’t) understand half the crap that most fitness fanatics were talking about. But I know one thing, I lost 15 pounds in 5 weeks, my endurance went through the roof, my IBS cleared up, I feel like Superman, and I did it all  at home in less than an hour a day, thanks to Beachbody.
My SO and I had been talking about it, and one morning about 3 am I finally just did it. I bought Focus T25. I had to shut the commercial up. “Get in the best shape of your life in only 25 minutes a day”, “creator of insanity Shaun T”, “30 day money back guarantee”. It just would not stop!
It was the second best decision I have ever made. Deciding to do Kung-Fu was the first, but holy crap has Focus T25 really been a good decision.
It was such a good decision in fact that I have decided to help others by becoming a Team Beachbody Coach. Coaching is a free service offered by Beachbody. Your coach can help you decide which program is right for you, help keep you motivated and offer suggestions. Team Beachbody Coaches are not fitness experts they are just “products of the product” they are just a couple of steps ahead of you on the same journey.
As a coach I now am thinking about everyone else and how to make the their body transitions easier. Being a complete novice when it comes to fitness I really could have used some more info on clean eating. That is why I try and get every person starting out on this journey to first do Autumn Calabrese’s 21 Day Fix or 21 Day Fix Extreme [hinsforth 21DF(X)]. These are the same program but the extreme one has a more challenging workout set. The workouts are:
•    Total Body Cardio Fix. Rises your heart rate, boosts your metabolism into overdrive for long-lasting weight loss benefits.
•    Upper Fix. Specifically works the back, shoulders, arms, chest and abs for a great swimsuit body.
•    Lower Fix. Works the thighs, calves and butt for the rest of your beach-ready body.
•    Pilates Fix. Uses core strength moves to tone and elongate the torso and tighten up your thighs, butt and hips.
•    Cardio Fix. Insanity cardio workout that kicks the first workout into overdrive.
•    Yoga Fix. Boosts flexibility and relaxes your muscles to keep them in perfect tone.

This is a great well rounded workout, has a little bit of everything and will let you know where you you might like to go after 21DF(X).
The other reason I think 21DF(X) is there is a great portion control system that will help you learn how to eat cleanly. The 21DF(X) system is not a diet it’s an eating plan.

The eating program uses a color coded system of containers and a Shakeology Shaker Cup to give you perfect portion control every time with zero mistakes. If it fits in the container, you can eat it, and you’ll lose weight.
1.    Green Container (8oz): For vegetables
2.    Purple Container (8oz): For fruits
3.    Red Container (6oz): For proteins
4.    Yellow Container (5.3oz): For carbohydrates
5.    Blue Container (2.7oz): For healthy fats and cheeses
6.    2 Orange Containers (2oz): seeds and dressings
7.    Shakeology Cup: For mixing drinks

Believe it or not this is my next round after I finish Focus T25. 21DF(X) is really the foundation for anyone serious about their body/lifestyle transformation. I know for a fact that I am still over eating and counting calories is driving me slowly crazy! 21DF(X) will help me start a clean eating habit, maybe I’ll become lucky enough to be a clean eating addict! 🙂

If you are interested in a fitness transformation go to https://kungfuwithwashu.com/team-beachbody/join-tbb/ to fill out a quick questionnaire so we can both hit the ground with both feet running, and then sign up at http://beachbodycoach.com/washu

Namaste!