Yes, you've heard me say it a hundred times… Interval training is the way to go (for most) because it dramatically increases the calories burned and your metabolism, and it dramatically cuts your time doing aerobic exercise.
MSNBC published another story and more evidence on this fact yesterday. Read the article here:
The "exercise expert" that they quote says it's "like finding a new pill that works twice as well" and "we should immediately throw out the old way of exercising."
C'mon… really? Why does the media always have to ONLY print the extreme points?? Sure interval training is great, but should you only do interval training?? "Throw-out everything else???" Like the "Baby with the Bathwater??" (to use an old expression)
No, of course not.
Since you've all been paying attention to Athlon Elite's Newsletter you already know that it's even more optimal for fitness results (based on George Beckham's research review last year) to do one to two longer, slower aerobic training days mixed in with your three to four interval training days each week.
We've proven that over and over at Athlon Elite in our BURN and EDGE systems.
But to use another old expression to describe these kinds of "mass news publications"…
"to the hammer, everything's a nail."
And, unfortunately, to the reporters it's simpler to just quote the extremist than to really look into and report the FULL TRUTH.
Oh well, go get some long, slow cardio in this weekend and then get back into Athlon Elite next week for some good interval training!
Have a great weekend,
Ryan
P.S. Lost of people digging their new found flexibility and pain-free movement from their "corrective exercise prescription." If you haven't gotten a Functional Movement ScreenTM done yet at Athlon Elite and are interested in how to move better, more efficiently and pain-free, call or email Alicia and get on my schedule for one now.
Well the "second greatest" gift of love in all history was the Taj Mahal in India. It was built by emperor Shah Jahan in 1631 as a memorial to his wife. It took nearly 22 years and over 20,000 workers to complete!
But, the GREATEST gift of love is ONE WHOLE WEEK FREE IN ATHLON ELITE for our clients' Valentine's… (because we our clients!!)
We can't build you a Taj Mahal, but we can build you a temple!
"Athlon Elite Clients Bring Your Valentine
for FREE all week!"
Friday, February 12th to Friday, February 19th
Call or email Alicia to schedule your "date" at Athlon Elite with your Valentine!!!
Nourish your noggin. Here are 10 excellent foods that enhance hormone production, brain chemistry, memory, mood, and cognition. Think of these foods as brainiac batteries. (Solutions to Sudoku not included.)
10. Omelet
Eggs contain choline, one of the superstar brain nutrients. Choline is necessary to produce acetylcholine, which plays a critical role in memory. (Studies have linked acetylcholine deficiences to memory loss and Alzheimer’s.)
9. Smart Oils: Olive, Walnut, Avocado, Flax
A no-brainer! Er, wait…
These oils are far superior to canola, corn and soy oils, which contain Omega-6 fats rather than the brainy Omega-3’s. Dunk and drench everything (edible) in sight.
8. Tempeh
Tempeh is a smart protein that helps stabilize your blood sugar. And because it’s fermented, you get an extra health boost! Meatatarians can get a brain boost from grass-fed beef, which provides plenty of energizing and balancing B vitamins.
7. Flax Seeds
So they aren’t exactly truffles, but flax seeds are a true super food. Use them sparingly until you adjust to the taste. It’s worth it to cultivate your taste buds because flax seeds are literally made of nothing but fiber, vitamins, and Omega-3’s. (Flax seeds are a must for vegetarians!)
6. Beans
Beans contain B vitamins, “slow” carbohydrates, and plenty of fiber. Fiber has been shown to improve cognition. Get some in that stomach!
5. Greek Yogurt
Yogurt – the really fattening kind – contains tyrosine. Tyrosine perks you up and improves mental alertness. But avoid those sugary yogurts! Can’t find Greek yogurt? Look for “European style” yogurts (essentially the same thing).
4. Vegetable-Packed Salad
A big, flavorful salad is full of fiber, vitamins, and antioxidants. Your brain really loves antioxidants C and E, so pack that puppy with nuts, seeds, olive oil, bell peppers, broccoli and fruit, too.
3. Strawberries and Blueberries
These fruits contain antioxidants that help boost cognition, coordination, and memory. Eat some berries daily if you can! They go great with that yogurt I know you’re already eating from above. Yes?
2. Nuts
Almonds make a perfect smart snack. Not only will the sensible mix of fiber, protein, and fat stabilize flagging blood sugar, but the vitamins and minerals in nuts (B, E, magnesium, and more) are excellent for your grey matter!
1. Oily fish
This is probably the single most important element required for optimal brain health. The brain is 60% fat, but it doesn’t like processed fats, trans fat, or Omega-6 fats. Your brain needs those Omega-3’s! Oily fish like wild Alaskan salmon, mackerel, and tuna contain DHA (docosahexanoic acid), the best form of Omega-3. Increased Omega-3 intake has been linked to alleviation of a spectrum of mental health concerns, from anxiety and irritability to depression and even schizophrenia. Go fish!
From the Brain Food Pyramid: “Essentially, fats build your brain, and proteins unite it. Carbohydrates fuel your brain, and micronutrients defend it.”
Remember: the best source of carbohydrates is produce, not refined starches, sweets, and grains.
How often do you eat these smart foods? If you're looking for more nutrition and exercise/fitness help give us a call: (805) 440-0215 or email us at info@athlonelite.com. We're here to help!
Want to be inspired? Then watch what Will Smith has to say about life and getting what you want. Training others to be really fit may not be his area of expertise but this is one inspirational dude! Watch what he says about the treadmill… I got fired up!
For those of you in your second week of the Athlon Challenge, heed his advice…
Just KNOWthat you're going to succeed and achieve your goals. Don't even think about having a Plan B. That will only distract you from Plan A: having the body, fitness and performance of your dreams.
Now go get it! Create yourself an amazing day!
And for those of you not training with us here at Athlon yet… WHAT ARE YOU WAITING FOR?! We'll help you get the body, fitness and performance of your dreams!
With the “Got Milk” campaign bombarding people with milk messages I kinda wish I had access to that milk money to promote some other stuff, stuff that actually helps folks get leaner and healthier. For example, fiber. If more people focused on fiber (instead of milk), overall health in North America would improve dramatically.
So, why am I so high on fiber? Well, first of all, let me tell you what fiber is all about. Fiber is basically an indigestible nutrient – the two main types being soluble and insoluble. Since soluble fiber is the kind most beneficial, I’ll focus on that type here.
Soluble fiber is the kind of fiber that dissolves in water and absorbs water. Once you eat it, the body turns it into a kind of thick, viscous gel, which moves very slowly through your body. This is a good thing as soluble fiber fills you up and keeps you fuller longer, providing that sensation of fullness we call satiety.
In addition to these benefits, soluble fiber also slows the absorption of glucose (sugar) into the body. This means you’re going to avoid those nasty sugar highs and lows. Last but not least, fiber inhibits the re-absorption of bile into the system. Bile is a fat emulsifier and therefore if you inhibit bile re-absorption, your liver needs to get its cholesterol fix from your blood. This means lower blood-serum cholesterol levels.
With its ability to lower blood sugar, decrease blood cholesterol, increase satiety, and improve colon health, the important question isn’t “Got Milk?” The important question is “Got Fiber?”
Getting More Fiber In The Diet
How can you get more fiber in your diet? Well, rather than using fiber supplements, which simply aren’t necessary, the easiest way is to eat fiber-rich foods such as oats, fruits, veggies, and, perhaps most importantly, legumes. And I say legumes are the most important because they offer the most fiber per calorie when compared to other foods.
For example, lentils offer about 30g of fiber for every 60g of carbs. That’s a 1g of fiber for every 2g of carbohydrate. Oats, on the other hand, offer only about 10g of fiber for every 60g of carbohydrate. That’s 1g of fiber for every 6g of carbohydrate. From this it should be clear that if you want to eat a high fiber diet without overloading on carbs, legumes are the way to go.
No Longer The Magical Fruit
Of course, legumes have a bad reputation for producing both auditory and olfactory offense. Guilty as charged, the seemingly innocuous legume has been the source of many bouts of embarrassment, anguish, and undoubtedly the source material for some of the best movie quotes of all time. “I fart in your general direction” will immediately ring a bell for Monty Python fans.
What is the source for such noxious miasma? Beans pass very slowly through our digestive tracts while we try to break down the complex carbohydrates contained in beans – known as oligosaccharides. The problem is that we do not have the particular enzymes in our digestive tracts needed to break down these sugars, so they just sit there fermenting in our gut, thus producing the unwanted side effects.
Fortunately, proper soaking significantly reduces oligosaccharide content, as well as total sugars and starch. In particular, soaking with sodium bicarbonate (baking soda) causes remarkable reduction in these sugars and starches.
Although some people claim that soaking beans in a baking soda solution damages their nutritive properties, a study found that a sodium bicarbonate solution reduced only antinutritional factors, while protein digestibility was actually increased. (It should be noted that lentils and split peas do not need to be soaked.) Also, most people experience much less flatulence with lentils and split peas than other varieties of legumes, which is a huge bonus since they lead the pack in the carb:fiber ratio.
To soak beans, first rinse them, then place them in a large pot and add water at a 4 to 1 ratio (water to beans). Allow the beans to soak anywhere between 12 to 24 hours at room temperature for the best results. After soaking, drain and rinse the beans, pouring all of those nasty anti-nutrients down the drain. Then you’re ready to cook them up.
Stay-tuned to the Athlon Elite blog-site for more strategies, tips and recipes that will assuredly improve your health, physique, and performance.
What do you like better… exercising in the morning or evening?
Did you know there's often a difference in your heart rate (and potentially performance) between exercising in the morning versus the evening even though the workload is the same and your perceived exertion is the same?
There's also some other interesting differences that maybe you've experienced before but never really payed attention.
No, of course not.
