Today I want to talk about how you determine if you’re healthy. What metrics and barometers do you rely on to gauge if you’re healthy? There are many statistically overweight people who have great cardiovascular endurance and can run and you are all familiar with the term “skinny fat” and know people who might be slender and appear to be in shape, but who aren’t actually healthy at all - they’re bodies can’t physically perform at healthy levels.
Then there is the perception of health based solely upon diet and how healthy you eat and live. Important for a good healthy foundation, but if not combined with exercise and a fitness routine, it simply means that you’re eating healthy, not that you’re physically healthy.
And, all the while, the debate over what fat is good fat, if we should do a diet rich in fat or avoid dairy y’all together continues. Let’s explore the rationale behind each and why, then look at some new ways to determine if you’re as healthy as you think you are. Hint: sleep and self care is included.
A few must reads to learn how what you put in your body can greatly impact your health journey
Counting calories obsessively is not the key to trimming your waistline. According to a new study published from Stanford University researchers, paying attention to what you eat is more important than focusing on how much. Researchers monitored the diets of more than 600 overweight adults. Even though the subjects did not focus on cutting calories, they lost an average of about 12 pounds over the course of a year. The weight changes ranged from a reduction of 60 pounds to a gain of 15. READ MORE
"FAT-FREE YOGURT is disgusting, an abomination, and I am banning myself from eating it ever again,” read a recent tweet from Roxane Gay, a writer who has spent years contemplating her relationship with food. Within hours, her missive had been liked 4,633 times. It also inspired hundreds of supportive replies, including one agreeing that fat-free yogurt tasted like “chalky paste mixed with sadness.” READ MORE
Although dairy is a tricky category to navigate when it comes to losing weight, it is possible to enjoy your favorites and still slim down. As with any food, you want to look for dairy products that are minimally processed, low in saturated fat, and ideally pre-portioned. If you're not sure where to begin, these healthy staples are a good place to start. READ MORE
We live in a world where good health is usually equated with a certain appearance. Instagrammers with thigh gaps are held up as exemplars of wellness. "Health" magazines publish cover lines about flat stomachs and getting lean. Reality TV shows celebrate punishing, unsustainable weight loss programs. READ MORE
All in all, too much saturated fats should be avoided and when in doubt, choose all natural products that might be high in natural fats versus opting for a chemical and additive filled substitute. Simple way to remember: basic is better, simple is smarter, quality over quantity. You are what you eat. Choose what you eat with the intention of reaching your goal.
"YOU DON'T HAVE TO BE AN ATHLETE TO LOOK AND FEEL LIKE ONE...BEEXCETPTIONAL"
Work out for what? Health... Mental clarity... Stress relief... Strength... Endurance... Performance... Weight loss...
Your motivations for working out may vary and so should your approach. There’s levels to this—and, no, one size does not fit all. As a personal trainer, my job is to help my clients reach their goals in the healthiest way possible that adequately challenges your mind & body. The approach and modality often changes given each individual's progress and overall responsiveness to diet and exercise. Training for a marathon is different from preparing for a triathlon, which varies from the cardiovascular endurance training needed to climb Machu Pichu with confidence, and is a stark contrast to the explosive training required for an obstacle course race, or the high intensity training one might do for weight loss benefits. The word EXERCISE is a broad term that has specific purposes that are most effective when they are truly understood and applied accordingly. If breaking it down by application and finding a routine or fitness professional is too tough, then just move! Run, walk, stretch, do sit-ups, but just move and stay healthy! Click here to download the Be Exceptional Fitness App to get started and enjoy some free exercises!
A few must reads to learn how movement can impact your fitness journey.
Will Pericak is an NFL offensive lineman with the Chicago Bears. His interests in technology and entrepreneurship led him to the NFLPA externship at WHOOP. Recovery protocols differ widely from player to player. They each create Their own ecosystems of people and processes that they believe make them feel and play better. When rookies enter the league, the smart ones go around to the veterans and ask for tips on what they do take care of their bodies.
Saunas, steam rooms, hot/cold tubs, cryotherapy, acupuncture, massage, shock therapy, neurofeedback, electro-stimulation, cranial sacral therapy, chiropractic, and transcranial photobiomodulation are just a few of the less crazy recovery techniques you might observe in an NFL locker room. See how Whoop Has Helped some of the best athletes
BOOST YOUR METABOLISM
BUILD AND PROTECT BONES
KEEP YOUR MIND SHARP
HELPS REDUCE STRESS
Your motivations can be different but the most important thing is realizing that the same approach will not yield that same results for everyone. Body composition, health conditions, ailments, injuries, history, diet, stress, sleep (are you really getting enough?) all play a factor into your fitness success. Find what works for you. Book a consultation, create a personalized fitness plan and workout for a reason. Your reason. Your results.
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Eating trends change, but what’s healthy for your body doesn’t. Vegetables can be en Vogue one minute and out of style the next (remember spinach, then came kale!). In order to understand how to eat for your body, you first have to know your body and then be able to identify your goal. The next step is creating a health plan that helps you achieve your goal given whatever lifestyle constraints you feel might be holding you back. The foods that have always been healthy are still healthy! Eat them. But, understand them and their nutritional benefits. Why is this particular food good to have for _____? Eating is not just about satisfying the moment of hunger, it’s about giving your body what it needs to operate optimally for your lifestyle.
A few must reads to learn how you can eat healthy and love doing it.
What's In My Kitchen
Hint: simple substitutes
(4-6 cakes depending on how small or large you pour)
Juice I'm Loving Right Now
What I’m Reading...
What we put in our body is so important. Our daily food intake is what fuels us for the day and depending on the caloric intake, it can help us maintain, gain, or lose weight and contribute to inflammation (ie; bloating). Try to keep your diet as wholesome as possible. Stick to natural, antibiotic-free and hormone-free meats and fish, get the freshest fruits and vegetables you can find. Feel the difference in how you look, feel and even see an improvement in the clarity of your skin by eating cleaner. I’ll keep sharing small substitutions that are yummy, but that improve the quality of your life. You are what you eat. Make little steps that lead to major progress!
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