Wiser Health: Fitness made simple

It's been too long

2011-06-27T13:44:00.000-04:00

But it's time to bring back Wiser Health, the blog that fights against spending too much money to get in shape. The impetus is that my wife and I are expecting a son in October, so I now much find a way to workout while saving money, making the most out of my time and smarter so I have the energy to handle the rigors of early childhood parenting.

Avoiding plateaus

2010-08-01T20:14:00.000-04:00

If you avoid certain exercises, it probably means the moves involve a weak point in your body. Try hard to spend more time with exercise you don't like. Take control of it and soon enough it will be easier.

I hated doing the downward dog pose. However, I knew it was because my calves and hamstrings were really tight. So I put my time in with the downward dog and soon enough it really helped my lower back and legs feel better.

The added benefit of doing something you really don't like is that it pushes your body past its comfort zone, helping avoid the dreaded plateau. Mixing things up or adding a slight twist on an old move are smart ways to keep the body guessing and adapting to new challenges.

Ballpark franks

2010-08-01T20:07:00.000-04:00

Today, I went to a baseball game with two doctors. Both of them lamented that they had eaten too much junk food the previous day went they went to an amusement park. We all ended up eating hamburger and hot dog, washed down with beer. Not the best, but it was fun to watch the hated Mets get hammered and catch up.

I've written about this in the past, but make sure that you don't feel too guilty about eating junk food sometimes. This morning, I had a great workout and most of the weekdays, it's oatmeal, veggies and turkey on whole grain bread. Get ahead of yourself and be disciplined most of the time so when you go to the ball game it can be that treat.

In the end we had a happy Sunday, an enriching part of life and ultimately pretty healthy.

Le Tour

2010-07-11T20:49:00.001-04:00

It's been awhile since my last post, but today I watched Lance suffer and fall behind the leaders during the second mountain stage of the Tour de France. Lance, at 38, vowed this would be his last. It has been an incredible run for the most dominant Tour rider ever.

Since his rise to bicycling champ, celebrity and cancer fighter, Armstrong has raised the profile of his sport and his cause. He's become the epitome of a competitor. He still inspires me, running marathons, and just for being a champion for health and fitness.

Seeing the peloton climb today again reminded me, as it does every year, of how fit certain athletes are (regardless of doping). Our time on Earth is limited and we only have one body. It's a shame if you never see how far your body can go.

If you've never been gone from being average to being in shape, it's a worthy journey - to train your body to work, over and over again, to truly maximize its potential. Is there a more sophisticated machine? Our bodies are so intricate, able to do so much.

This post rambles a bit, as I have probably too much going on in my mind. The incredible jousting in the World Cup was also dazzling, as is the amazing pitching duel the Phillies and Reds just completed. There's an athlete in each of us just waiting to shine.

Summertime shape up

2010-06-13T18:33:00.000-04:00

It's been brutally humid on the East Coast, and I've been mixing up early morning workouts. The key to working out first thing in the morning is just establishing a sleep schedule and sticking to it even on the weekends. I know, sleeping in is great, but so is getting your workout out of the way.

Aside from a regular weight workout, I've been doing interval running outside. The Hudson river and the views of Manhattan make it very pleasant in the morning. So, it's been a free form run, sprinting towards stop signs and other landmarks. My whole loop takes at most 20 minutes - which I think is just about right for a busy person.

Just running can be boring, so sometimes I'll stop and hop up some stairs and jump over various urban obstacles. This livens up the terrain and forces the body to adapt to challenges.

Get outside now

2010-05-20T22:07:00.001-04:00

It's getting hot now on the East Coast, time to shed clothing and get outside. Take long walks, go for outdoor runs, wiffleball, soccer, tennis, basketball - play tag in the park.

Returning to form

2010-05-17T20:49:00.000-04:00

Again, it's been too long since I've posted anything. Blame the spring weather. I just feels amazing to be outside rather than sitting a keyboard. Hmm... iPad would be great for this.

Swim suit season is just around the corner and there are lots of articles about how to get ready to bare your body. My advice: Never let yourself go. It's easier said than done, but seriously, it's easier to stay in shape through the winter than trying to feverishly work out and eat "lite."

The key to staying somewhat fit: Do something at least every other day.

Also, forget about the need for high-tech winter gear. Rocky (though fictional) ran through the South Philly streets with a plain gray sweatshirt and sweatpants. That even looks a lot better than some space-aged getup that costs a lot of money. But if wearing one of those makes you want to workout in the cold, then feel free.

Another post on coffee

2010-04-25T20:36:00.003-04:00

Coffee is one of my favorite beverages. It's pretty good for you too, except when you add milk and sugar and other things that really take away from the coffee experience. My feeling is that you should only drink coffee straight, black that is. If you don't like it that way, it's probably because you are used to drinking bad coffee.

Wiser Health champions simplicity, and here's a simple way to make the perfect cup of coffee every time. Grab some fresh beans, a conical grinder and a French press and you'll have a lifetime of delicious coffee. If you buy high-quality whole beans, you'll save money and be satisfied with just a cup or two, a key to not getting the jitters and the other negative effects of coffee.

Here's a great guide from Stumptown Coffee's website on how to make the perfect coffee every time.

In case, you need to know why coffee is good for you, check this out.

Another great benefit of enjoying coffee in its purest form, you won't suffer the embarrassment of ordering a "grande skinny vanilla soy latte" at Starbucks. It's so much cooler to say, "Give me a small coffee." Try it. Old women will start smiling at you. People will hold doors for you. Only Starbucks' marketing folks will be upset for not adhering to their asinine sizing lingo.

26.2 miles? Do you have to train?

2010-04-21T21:40:00.000-04:00

I posed this challenge on Facebook after watching an episode of "How I Met Your Mother?" where Barney runs the NYC Marathon in a decent time without training. I know this is a sitcom, but it presented an interesting challenge for a non-distance runner.

I remember growing up watching the Philadelphia marathon and thinking that running to Center City was pretty far. Now that I'm an adult, it doesn't seem that far.

OK. I'm going to try it for the sake of just seeing how my body is going to react. My Facebook friends have suggested upcoming marathons.

Give it up for Jane Fonda

2010-04-19T21:35:00.000-04:00

Jane Fonda was instrumental for taking exercise to the masses. The indelible image of leg warmers, leotards and head bands will forever represent getting fit in the 1980s.

The recent Sunday New York Times Magazine has a revealing interview with the fitness guru.

An ode to simplicity

2010-04-11T20:11:00.000-04:00

One of the hallmarks of Wiser Health is the celebration of making health and fitness simple.

Thanks to one of my favorite sites The Art of Manliness for posting this classic text on "The Greatness of Simplicity."

Here is an excerpt:

"Nature, in all her revelations, seeks to teach man the greatness of simplicity. Health is but the living of a physical life in harmony with a few simple, clearly defined laws. Simple food, simple exercise, simple precautions will work wonders."

Sprint!

2010-04-06T21:22:00.001-04:00

Wiser Health is all about efficiency. So we advocate sprinting like a track star. Run fast to run faster. Sprinting forces your body to go all-out, working the lungs, heart, legs and more. You can force your body to do a lot of work in a short amount of time.

You can sprint anywhere there's some open space, on a treadmill, on a court, in the park, on a bike. Mix in sudden sprints as part of your regular run. Race your friend to the next stop sign.

Watch Usain Bolt for inspiration.

Beer or workout? Why not both.

2010-04-04T19:54:00.000-04:00

Often around the end of the workday I'll hear a grumbling from the cubicle across from me. "Do I go have beers or go workout? I don't want to work out."

Wiser Health says doing both is the best solution. That's why we keep our workouts to about 20-30 minutes. Workout, shower and then go have a drink with friends. There's always someone that gets to happy hour a little late. So you can be the one to join up a little later. Trust me, you'll be able to get right into the swing of things.

Exercising and drinking are healthy. What other health site is going to tell you that with no reservations? It's good to occasionally let loose with friends and laugh a lot.

Or better yet, if the threat of beer after work is a constant, work out in the morning.

Here's a chance to plug one of my favorite bars. Eulogy in Philadelphia. All Belgian beers, all the time.

Exercise of the day: Mountain climbers

2010-03-30T21:50:00.000-04:00

I used to hate doing these during our high school sports drills. But mountain climbers as the legendary Pete Shaifer called them, are a highly effective, simple and no-cost exercise that can be done with just a little bit of room. These are some of the top attributes of a Wiser Health-endorsed exercise.

Get into a push-up position, nice and straight like a plank. Bring one knee up to your chest, kick it back and simultaneously bring the opposite knee up to your chest. Repeat quickly like you're climbing, rest, repeat. This is a great one to add to your own circuit of exercises.

No such thing as too much variety

2010-03-27T16:50:00.003-04:00

Mixing up your exercise type is generally a good thing. I try to think of my exercise routine like a stack of cards that tells me what to do. Remember Nike's Bo Jackson cross-training campaign from the 1990s? Well, being a good all-arounder is still a good thing in 2010.

I have some overall categories like "heavy lifts" or "fast cardio," but some are a mix like "circuit of pushups, sit-ups, dips, crunches and jumping rope." Today, I just did as many pushups as I can do in three minutes followed by 100 burpees, no limit to rest.

Some easy ways to add variety. Switch the number of reps or to a timed set or make up a circuit of your favorite exercise. Do a yoga routine.

Just try to do very different types of exercises on consecutive days. So use common sense. If you just did something that heavily involves taxing the back, don't do rows the next day for example. Change it up so you don't get bored or burnt out. It's also very good to hit different aspects of fitness.

By the way. 100 burpees are tough. I feel completely spent.

Those amazing avocados

2010-03-24T20:27:00.001-04:00

I turned to this ad in "Bon Appetit" and it instantly inspired me to make this simple avocado and tomato salad. Just slice some ripe ones, add salt, pepper, oregano and lemon juice and enjoy.

With such rich natural foods like avocado and tomato, it's easy to eat something that tastes amazing and is good for your health. The ad, from the Mexican Hass Avocado Importers Association, has a link to more recipes.

The ad says avocados contribute nearly 20 vitamins, minerals and phytonutrients.

2010-03-24T16:15:00.001-04:00

Get ready for China's real estate bubble to burst. http://ping.fm/PL193

Foods to ease stress

2010-03-23T21:02:00.001-04:00

This list of foods that help reduce stress from Yahoo! Health is a nice compilation of tasty items.

Blueberries, spinach, salmon, almonds and more. Load up on these. Get plenty of sleep and give each other massages. And don't skip the exercise.

Speaking of exercise, I just discovered this hidden feature on the Wall Street Journal website. There are cool features on the exercise routines of a variety of people who have discovered what works for them.

2010-03-22T18:37:00.001-04:00

Connect with me in NYC. Join Four Square location-based application.

2010-03-22T17:43:00.001-04:00

140conf w/ @efranklin88 and @dculmone

2010-03-21T18:43:00.001-04:00

Closing in on historic healthcare bill http://ping.fm/z5ZfP

workout gear on the cheap

2010-03-20T18:55:00.000-04:00

While there are numerous sweat-wicking super shirts, Spandex-ed compression shorts and sneakers that promise to return energy, keep in mind that your plain old T-shirt, regular elastic waistband shorts and $30-60 athletic shoes that fit are just fine.

I get my basketball shorts from discount stores like TJ Maxx or Ross Dress for Less. Usually they have name brands from $9-$15. I have nice stock of old T-shirts that are super comfortable, especially since they have been washed so many times.

When it comes to workout shoes, go with fit. You get the most for your money when your shoe feels nice and won't hinder you while busting out set of burpees.

2010-03-17T10:39:00.001-04:00

No time for exercise? Read my article http://ping.fm/dZ6Cg

Do it the natural way

2010-03-14T19:30:00.002-04:00

Plenty of people don't like to admit that they exercise to look good. That's OK. Let's make peace with that notion.

One thing is certain, if you do exercises that train your body to do real-life activities, you will look good and natural. The old design adage that form follows function works in the fitness world too.

How do you apply this principle?

Choose exercises that utilize multiple parts of the body. When you carry groceries back from the store, you are using a lot of muscles to stabilize the bags. Almost 90 percent of the exercises I do on done standing upright. This recruits the legs, midsection, and everything else that anchors our bodies.

I used to love bench pressing because I could move a lot of weight, but when do we lie on our backs and push a heavy load towards the heavens? Instead I do standing shoulder presses. This forces my entire body to stabilize.

Ice cream substitute

2010-03-08T22:16:00.001-05:00

I love my Breyers vanilla ice cream, but when I need to fulfill that craving, I turn to the potent combination of plain Greek yogurt, agave nectar and cinnamon. The agave nectar lends the sweetness and the thick yogurt gives this dessert some heft.

Agave is derived from a plant and is a good sugar substitute because it has a low-glycemic index, which means it won't cause a sharp rise or fall in blood sugar. Agave is also said to have health benefits like anti-inflammatory properties as well as an immune-system boost.

Really though, this yogurt treat is simply delicious. That's all you really need to know.

Foam rollers for relief

2010-03-07T21:07:00.000-05:00

If you can't get a regular massage, get a foam roller, available at many sporting goods stores for about $30. You can place it underneath your legs, back, thighs, hips to smooth out muscle aches. It's simple: Put the roller underneath, say, your left calf and roll it back and forth using your body weight to apply pressure.

I've been using this at the gym for about a month now. It's really help limber up my lower back and hamstrings. I've also heard you can get a similar effect with a tennis ball.

Gluten-free for performance

2010-02-22T20:45:00.002-05:00

In recent months I've experienced some parts of the gluten-free diet, mainly by eating brown rice pasta. Those who suffer from stomach problems often turn to such a diet. I've recently read it can help athletes as documented in this recent Men's Journal article. One top pro cyclist had this to say:

“I was pleasantly surprised,” says Christian Vande Velde, Garmin-Transitions’s team leader, who was the first member of the team to experiment with going wheat-free during the racing season. “I just had all-around better digestion, and digestion is the biggest thing in utilizing the energy I consume.”

Eat your veggies

2010-02-16T21:41:00.003-05:00

One of the tastiest ways to eat vegetables is to roast them in oven.

Preheat to 425 degrees. Get a nice assortment of your favorites. We did asparagus, red pepper and zucchini. Coat with olive oil, add salt and let it go for ten minutes. Check them and turn them. Cook until nicely browned and carmelized.

Enjoy the flavors.

Find some sort of spirituality

2010-02-01T21:45:00.003-05:00

While I'm never going to tell you how to pray, I've found that having some sort of ritual where you devote yourself to focusing your mind on reflecting on why we are here on earth is a very healthy practice. Going to church on Sunday morning has really made me feel better mentally. Afterwards I feel more focused on what is really important in life.

State of mind matters

2010-01-27T09:37:00.002-05:00

I've noticed there's been too much focus on physical health here. But how we live and how we interact with the rest of society, our loved ones is just as important to our overall well-being. Here are some articles that help illustrate this:

CNN's report.

Nicolas Kristoff's column.

I hope this provides you with a positive outlook.

Fountain of temporary youth?

2010-01-17T21:21:00.001-05:00

Interesting article in the Sunday New York Times Magazine. It's a bit scary.

Supplements to get bigger, ha ha ha

2010-01-14T21:27:00.003-05:00

Today's NY Times contained an article on men who love their whey protein and other jarred products you'll probably find at a GNC. Even around my office I heard stories of guys who might drink a protein shake after working out.

Sorry to say this, guys, but Wiserhealth thinks you are wasting your money. Most of what we need we can get from regular food. Most dudes eat a lot of protein everyday. Celebrity trainer Gunnar Peterson is quoted in the article as officially on our side of this issue.

Gym rats, go the grocery store and buy nutritious foods. If you want to get big, lift heavy and get lots of sleep. The principles behind lifting weights is simple: Force your muscles to adapt to heavier loads and they will break down and come back ready to take on its new challenge.

2010 is here!

2010-01-10T18:33:00.003-05:00

Finally, the worst decade in my lifetime is over. It's a perfect time to refocus and challenge ourselves to achieve our best physical state. That way we can have the energy to accomplish what we need to do in other areas of our lives.

Personally, I'm overcoming a knee injury, a torn meniscus suffered from a basketball injury from the end of summer. I've been feeling better with a steady dose of glucosamine supplements, which help rebuild cartilage health. The knees have been holding up even with exercises like squats and dead-lifts, a great sign. The injury taught me caution and the value of warming up and I vow to return stronger and quicker, even as I get older.

My friend Jason has found salvation studying Brazilian jiujitsu with the renowned Gracie family here in New York. He's stoked on his training, which involves just a gym and mats and, of course, training from the best experts.

It's an oft repeated theme at Wiserhealth, but it cannot be stressed enough: Find a physical activity you love and embrace it. I've been digging the stronglifts.com program.

My single New Year's resolution is to eat more vegetables and so far it's been easy by adding frozen vegetables to the mix and embracing salads. Shore up your weak points this year.

Let's charge into this new decade with fire.

Kettlebells

2009-12-13T15:12:00.003-05:00

There are lots of fitness fads that come and go. But Wiserhealth has joined the Russian kettlebell bandwagon. This device looks like a cannonball with a handle and allows you to exercise in a flowing pattern that is centered around the hips and leg muscles, i.e. the real core.

The basic movement is the swing. Grab the kettlebell by its handle with both hands and let it hang between your legs. Take a semi-squat stance and thrust your hips forward to raise the kettlebell up to eye level. Don't use you arms to lift, let them hang loose. Let the kettlebell fall back down between your legs like you're hiking a football to the quarterback. Raise it again, using your hips.

Try this basic movement for five to 12 minutes to get a vigorous full-body workout that also blasts your lungs and heart. An average man can start with a 35-lb. kettlebell, a woman can start with the 16-24 lbs.

Worst excuse for not trying

2009-12-08T21:46:00.002-05:00

One of the lamest excuses I hear is when someone sees a fit celebrity and says, "Well if I had a personal trainer and full-time cook, I could look like that."

Don't hate. Get to library and teach yourself how to cook. Actually, the healthiest foods are simple to prepare because not much is actually done to the basic ingredients. Learn to love food in its most natural state.

As for the personal trainer excuse, search for a good exercise program, find some activity you like and get to it. Push yourself and keep an exercise journal if you need accountability. You may never look like Matthew McConaughey or Demi Moore, but that's mostly because of genes.

"Up In the Air" mini-review

2009-12-07T19:47:00.002-05:00

You've heard the accolades from the press. "Up in the Air" stars George Clooney as a nomad corporate tool for mass layoffs. It will certainly stand up as one of the more entertainingly cerebral film experiences of the year.

It's 100 minutes of smart conversation, musings and sorrow that boldly explores whether settling down in one place with one person has any merit. Breezy and attention-grabbing, these are old-Hollywood-type characters that are well worth your cinematic dollar.

Justify good food

2009-11-21T16:19:00.003-05:00

Another great bit of wisdom passed on from food author Michael Pollan is: "It's better to pay the grocer than the doctor."

During the sick-prone winter days, it makes a lot of sense to be protected with vitamins and anti-oxidants. Exercise keeps us strong. Get the right amount of sleep. Wash your hands thoroughly often. Sickness can be avoided or minimized.

This quote also applies to the bigger picture. Eating more healthy foods helps prevent serious diseases. It makes our skin and bodies look better, too.

Shake what your mamma gave you

2009-11-15T20:14:00.002-05:00

It's not a new concept, but it's one worth repeating: Genetics play a huge part in what our bodies look like. So no matter how many calf exercises I ever do, my lower legs will always look like twigs.

So what? Variety is what makes our world beautiful. The key is tap into your own body's potential. Most recently ESPN the magazine had its bodies issue and featured various types of athletes from tennis players to track athletes. The range of body types was incredible, and each were admirable for how much form followed function.

When thinking about health and fitness don't let anyone tell you the rules. Do what works best for you and I promise you will shine.

Go hard, for not too long, for great results

2009-11-11T21:00:00.004-05:00

More and more fitness experts are recommending shorter periods of intense aerobic exercise for good results. This is great news since many of us don't have time for 10-mile runs of 50-minute bike rides.

Here's a foolproof combo I like: Kettlebell swings and squat thrusts (or burpees). Mix these two exercises and blast the heart and lungs. Fifteen minutes, if you can make it, should do the trick.

Aren't familiar with kettlebells? That's worth a whole post.

Throw in another WiserHealth favorite, jump roping, if you don't have a kettlebell yet.

Hate working out? Try Dr. Oz's 7-minute routine

2009-11-10T21:04:00.002-05:00

I don't like many celebrity gurus. But Dr. Oz offers lots of good tips to keep us healthy and he doesn't seem full of himself. Good enough for me.

He has a great morning routine that takes seven minutes. Here's the link to video:

This routine has a nice rhythmic mix of stretching, relaxation and a little bit of strength training.

Wiser Health Quote of the Day

2009-11-09T21:48:00.003-05:00

This one is a wise sports analogy for life from The Great One:

Wayne Gretzky: "I skate to where the puck is going to be, not where it's been."

breakfast

2009-11-08T09:29:00.003-05:00

Don't skip breakfast. This is an often repeated mantra in health and fitness circles. One way to make this happen is the make it easy for yourself to throw together a nutritious breakfast.

Most mornings, I microwave some instant oatmeal with some water. Or I'll break out some Greek yogurt and throw in some berries. Bananas are easy too to incorporate.

I definitely have more energy throughout the day and don't tend to overeat later. On the weekends, I'll make some eggs and breakfast meats for a treat.

Wiserhealth endorses

2009-11-04T20:16:00.004-05:00

Why can't more companies make workout gear that is stylish? After witnessing all those garish marathoners taking over the subway system last weekend, I vowed to write a post to give proper respects to companies making exercisers look good.

My wife looks stunning in her Stella McCartney adidas. The designer channels an ancient gladiator look and combines it with neoprene for future-perfect design. Check out the clothes and sneakers here.

My hat goes off to a company that let's cyclists not look like fools. Even Lance looks dorky in a standard bike kit. So check out these duds by Rapha.

A new upstart helps the adventure set look chic. Aether sells great looking gear. Here's their stuff. Pictured is their Highland Waxed Jacket.

This stuff is pricey, but hopefully they will influence the entire industry to design less garish workout garb and kicks.

Throw away the scale

2009-11-04T20:07:00.002-05:00

I haven't weighed myself in years. What's the point really? It's a number that can tell you something, or nothing at all. How do my pants fit? is usually a better question to ask yourself.

People obsess over weight, but unless you are competing in a sport with weight divisions, the scale can be a harmful tool in helping people achieve physical health.

Think about how you breathe after climbing a set of stairs. Do your joints ache? Does your neck hurt? Do you feel tired? Fix those things first.

Getting back into the swing of things

2009-09-07T15:08:00.003-04:00

For the last month, I've become a member of my local gym, a basic, no-nonsense type of place. Mostly, it has free weights and the necessary little things like towel service. People are friendly and don't blather on if engaged in conversation.

The end of summer is always welcome for me. It means sweaters, football and leaves changing. Business gets more serious. It's time for full-body workouts, plenty of yoga-inspired stretching and a healthy dose of nutritionally valuable foods.

Fall is good time to revisit New Year's resolutions. Are you there?

Cool salad ideas

2009-08-04T20:45:00.001-04:00

There's always a place for sharing a great article on how to made salads that aren't the same old thing. Summertime is great for gathering all these fresh ingredients. Here's the article from the Times.

Don't cheat

2009-08-02T13:39:00.003-04:00

I saw an ad for a rope-less jump rope once. How idiotic is that?

The whole point of jumping rope is get into a rhythm. I see tons of products advertised to make exercise easier, mostly trying to trick people into whittling down their midsections.

Good exercise can be hard, but it gets easier. The key is to know your limits. Instead of choosing the easier machine at the gym, go with a free weight but use a manageable weight. Free weights are, for the most part, better at building the body. Instead of walking that last mile, jog slower.

Work hard in the moment and the rewards will come.

combating office fatigue

2009-07-28T21:30:00.003-04:00

If you sit at the desk in front of a computer for most of the day, the neck, forearms and back are in definite danger of becoming too stiff. In my newspaper days, one real estate reporter had carpal tunnel syndrome so bad she wore wrist supports and had a swivel support system for her forearms attached to her keyboard. I never forgot that sight.

Get up and walk (standing straight as if a tight string was pulling you up from the heavens) and grab some water. Stand up and do some side bends and neck twists. Rotate your hips. If you're on the phone a lot, ask your office manager to order you a headset.

Also make sure your keyboard sits comfortably with about a 90-degree bend in your arms. The top of the monitor should hit eye level. These are tips from years of having an ergonomic consultant visit us in the newsroom.

It's bad enough a lot of work in The Office. Let's not let it make us old.

congratulations Alberto!

2009-07-26T21:25:00.003-04:00

Alberto Contador won his second Tour de France today, outclassing his rivals in the mountains and the time trial over the three-week race. Lance finished an admirable third, proving that his legs, lungs and heart are still among the strongest in the world.

Once thing Lance showed in his comeback was that he never really took time off from taking care of his fitness. He raced mountain bikes, finished marathons and simply made sure that invigorating exercise was still integral to his daily routine.

So do something everyday for your health. Eat some avocado. Do some lunges. Read the op-ed pages.

Are you fit?

2009-07-21T21:22:00.002-04:00

Can you run 1.5 miles in 10 minutes? How many push ups can you do?

Can you jump onto that banister and climb through your window when you accidentally locked yourself out of the house?

What are true measures of fitness?

To me, it doesn't really make that much sense if you can do an Ironman triathlon, but you can't kick my butt.

Health care reform begins at home

2009-07-19T21:22:00.006-04:00

As national health care reform takes shape, hopefully, it's time to consider what may be the only really effective health insurance.

The only real control we have is preventative care. While health news seems to change daily, we have to listen to our own bodies and use logic. Floss. Eat more vegetables. Eat less. Force our bodies to work so they work well. Stretch. Walk up the stairs.

Seinfeld once joked about people who work out in the gym just so they could be in shape to go to the gym again. Well, it is funny how our society has made exercise seem like a hamster wheel. But like cars, regular maintenance helps everything out in the long run.

Stand tall. Take small steps. But take control.

As Michael Jackson sang: "I'm looking at the man in the mirror."

Or as my friend Taharba said about his regular workout habit: "Just gotta keep it tight."

Exercise of the day: Renegade row

2009-07-17T23:53:00.007-04:00

This exercise is very tough if done correctly. It's good for your back and forces you to stabilize your core. Get in push-up position holding two dumbbells. Pull one dumbbell up to your waist. Repeat on the other side. Keep your body straight.

One key is to weigh down the opposite side you are pulling from.

The goodness of shrooms

2009-07-16T22:03:00.003-04:00

For dinner we threw a bunch of mushrooms into our polenta sauce. We've been fortunate to have access to mini portobellos, which have a lot of flavor. They work in a variety of dishes and are especially nice on top of whole wheat flatbread pizza.

Cooked mushrooms are a great source of potassium, riboflavin, niacin and selenium (an antioxidant). Sources like Dr. Weil also tout the anti-cancer attributes of mushrooms.

I've never really appreciated mushrooms, but nowadays I try to make them part of my weekly intake just because they taste so good.

Now only if I could learn how to enjoy the taste of kale.

What home exercise equipment works

2009-07-15T21:34:00.004-04:00

So you're sitting at home watching the late-night tube and suddenly there's an ad promising awesome abs through some little ball that you can do sit-ups on. Its effectiveness is proven by "university studies." Most stuff that's meant for home exercise just doesn't do that much.

However there are two cool, relatively inexpensive, devices that WiserHealth endorses. One is the pull-up bar that you can simply through over a doorway without bolting anything on. The one brand is the Iron Gym Total Upper Body Workout Bar. It's secure and lets you bust out some pull-ups and chin-ups. You also put it away so pretty easily.

The Perfect Pushup is pretty good to for a very comfortable and effective way to do the classic push up. It allows the wrist to stayed locked and rotate naturally like when throwing a punch.

With a push and pull home device, you can crank out a balanced workout at home.

Tour de France so far

2009-07-13T22:12:00.003-04:00

Lance is back in the mix, sitting in third place. No one expects to make a move until week 3. This makes for some exciting bicycle racing. His teammate Contador looks poised to show who's boss. Who will betray the other? That's the fun of the le Tour. As one rider stated, there's a little bit of "Melrose Place" going on.

Still don't understand the tour? Here's the easy version: The rider with the lowest time over the three week race wins. There are several disciplines. One is time trialing, where the riders race against the clock.

Then there's the flat stages, where sprinters can excel. Usually, not much happens in the overall, because the main pack (the peleton) won't let any contenders get ahead.

Then there's the mountain stages, which favor climbers. These stages often make or break the race because there can be huge gaps in time earned or lost here.

So the best all-around rider will be the one sipping champagne in Paris. There's plenty of other finer points, but just watch to see if anyone can get a huge lead in the mountains right now.

More on eating less

2009-07-11T13:14:00.003-04:00

Dieting, as it has come to manifest in American culture, does not appear to work very well. The latest study on monkeys and calorie restriction reinforces what may be the simplest solution to being healthier through what we eat.

Eating less is one of those good habits to try to incorporate one meal at a time. Some tricks that may be obvious, but it's good to be reminded of these tenants:

1.) Eat slowly. Chew. Enjoy your food. (This is one I have to work on.)

2.) After eating, just sit there and let the food fill you up. One tip I like: Drink a cup of herbal tea because it gives your mouth something to do and it's nice.

3.) Put food on a smaller plate so it looks like there's more.

Now, I used to be of the mindset that I could eat as much as I want as long as I worked it off through exercise. But I dropped that belief simply because I have more energy throughout the day by eating less.

This site is called Wiser Health for a reason. It's not about being so mindful of "being healthy" that it takes away life's pleasures. It's about establishing good habits so we become healthy most of the time.

Monkeys who eat less live longer

2009-07-09T21:33:00.002-04:00

Here's the study in the Times.

Now, only if I could cut 30 percent of my daily calorie consumption.

Regular bacon is better that turkey bacon!

2009-07-09T21:07:00.002-04:00

Great news for bacon lovers. Turkey bacon is worse for you than regular bacon.

Both have the same amount of fat and calories but turkey bacon has way more sodium. This from the Men's Health column Eat This, Not That.

Intervals

2009-07-08T21:58:00.003-04:00

One of the themes we like to focus on in Wiserhealth is making the most out of precious time. We don't all have the luxury of lots of time to work out. Latest studies have shown that interval training is really efficient. This is were the body trains at a regular speed and then goes for short all-out spurts, recovers at the regular speed and hits the super-fast pace again.

It trains your body to push harder, burning fat, forcing lungs and heart to work hard. Here's a good treadmill interval session that's easy to memorize:

4 minutes warm-up, 30 second sprint, 1:30 solid pace, 30 second sprint, 1:30 solid pace, 30 second sprint, 30 seconds solid pace, 30 seconds sprint, 30 seconds back to normal, 30 seconds of sprinting, back to 1:30 recovery rate, 30 second sprint, one more 1:30 recovery, the last 30 second sprint concluded by 3:30 of warm down as the solid pace.

It adds up to 18 minutes. Easy in, easy out. Remember to really work hard during the sprints. This stuff really works. You should feel like quitting in the middle portion if you are doing it right.

Inverted poses

2009-07-06T21:17:00.002-04:00

There is something to be said for inverted yoga poses such as headstands and shoulder stands. As my favorite yoga author Richard Hittleman tells us, the inversion reverses the blood flow and it stimulates the cardiovascular, lymphatic, nervous and endocrine systems.

I like to do a shoulder stand for as long as I can, five to ten minutes, perhaps. It helps loosen my neck. I have not mastered the headstand yet, so proceed with caution unless you know what you are doing.

crackers and hummus

2009-07-05T21:33:00.002-04:00

That's a good snack. Get some hearty whole wheat crackers and some hummus spread and you've got a tasty treat that's good for you.

I got introduced to hummus way back in college, and it certainly was a bit overdone by the post-collegiate Whole Food devotees, but now I am way into it again. I like the garlic infused flavors.

I've been told to also munch on olives as a healthy snack, but my taste buds don't jive with them, yet.

Exercise of the day

2009-07-05T21:04:00.003-04:00

It's really important to shore up those hamstrings and lower back. These oft-injured body parts do a lot of work. First off, stretch them often. WiserHealth likes two classic yoga poses: The forward bend and the standing forward bend. Bend from the waist and really feel it in your hamstrings. The downward dog is also a good one.

To prevent and strengthen, my wife and I tried this today and it really hit the hamstrings well. It's a stiff-legged deadlift on one leg. Grab two dumbbells and balance on one leg. Maintaining and arch in your back bend forward until you feel it in your hamstrings. Kick one leg back behind you.

Here's a link to a video for help: http://www.youtube.com/watch?v=tsX2VU26GMg

This dude has pretty good form, too.

Salad without lettuce

2009-07-01T12:25:00.004-04:00

One nice way to rethink salads is to lose the dependency on lettuce as a base.

We've been enjoying tofu salad, with a little bit of Romaine, scallions and cherry tomatoes with a soy sauce/sesame oil dressing. It's light and packed with good stuff.

Or try this Mediterranean style mix of cucumber cubes, tomatoes and onions.

The point is, rethink salad. Get creative and break out of the must have mixed greens thinking.

Wiser Health stretch of the day

2009-06-21T22:23:00.003-04:00

Do this classic, the cobra pose, to counteract any overemphasis on the abs. This is a great release of stress. Hold for 10 breaths and fully release.

More on the abs

2009-06-19T12:04:00.003-04:00

It seems as if the Times article has cast some intrigue. While Iran is burning, North Korea is aiming missiles at the Aloha State and healthcare is in crisis, the most e-mailed article from the NYTimes.com site is the abs exercise article mentioned yesterday. Comments are off-the-charts and boy! what a fitness obsessed society we live in.

So back to the subject of abs. It seems that the safe consensus is that any exercise the forces you to stabilize your midsection is good for the "core." So squatting, deadlifts, standing shoulder presses, planks, etc... are sufficient to have strong abs and lower back.

good questions to pose about abs

2009-06-18T12:00:00.002-04:00

The NY Times published a thorough look at how sit-ups and crunches affect the spine:

http://well.blogs.nytimes.com/2009/06/17/core-myths/

There are lots of points to consider here, but I'm not sure that sit-ups are to be discarded. Once again, Wiserhealth defers to listening to one's own body and doing what feels the most natural.

Bottom line: It is important to have a healthy lower back. So stand straight (like there's an invisible rope pulling your spine upright).

favorite sports documentaries

2009-06-16T21:33:00.002-04:00

Just finished some excellent tacos at a real Mexican place (no fajitas, no nachos) on Grove Street in Jersey City with my friend Mike Gartland, who is making a film about Yankee Stadium called "Yankeeland: In the Shadow of the Stadium."

shadowofthestadium.com

Which brings to mind, what are your favorite sports documentaries?

Mine is, no doubt, "Hoop Dreams," the incredible stories of William Gates and Arthur Agee.

summertime is watermelon time

2009-06-15T21:51:00.002-04:00

Right now watermelon is especially sweet. Slice it up into cubes and store away for a refreshing, hydrating snack loaded with more lycopene than tomatoes.

One thing to watch out for: Eating a lot of watermelon before bed makes you pee a lot overnight. My wife Susan learned the hard way.

Back on the hoops court

2009-06-14T21:08:00.002-04:00

I couldn't find the bottom of the net all during my practice session today as I finally grabbed my trusty basketball, courtesy of my good friend John "Catholic" Lavelle, who used to tear up afternoon runs with me at the East Shore Y.

Finally got two others to play a little 21, the game where every man is for himself and the first to get to 21 points wins. One dude was a European who faded to his left every time. The other was a doo-ragged big man who preferred a lazy game. I was missing from the corner and then everything started to click with the outside shot. I learned a little from watching Rashard Lewis' release. Thwap. Nothing but net. Three straight from beyond the arc and I had reached 21.

No big deal. But it always feels good to win in the universal game of basketball.

Layoff never helps

2009-06-07T18:09:00.002-04:00

It's been too long since my last post. The good news is I am now married and living the family life, a positive turn for a healthy lifestyle.

Just like blogging, when you take time off from exercise, it really becomes hard to get back into the swing of things. But start slowly, and get back into the groove.

BTW- My wife and I eat a lot of watermelon, and it turns out it contains more lycopene than tomatoes. Lycopene fights the free radicals that exist in our bodies and try to harm us.

Do vitamin pills work?

2009-02-17T22:42:00.002-05:00

Just as I suspected:

Read this

Birthday post

2009-02-17T22:24:00.003-05:00

Wow. 36. On the other end of middle age.

Tomorrow is my birthday and I feel pretty good. I have to eat less and workout more nowadays, but that's life's challenge. I've learned to make my exercise more efficient and to choose carrot sticks, which are quite delicious.

Let's mark this birthday, the Year of the Ox, as an occasion to measure myself against Wiser Health's resolutions made in entry no. 1:

1.) Eat more fruits and vegetables. (Not too bad, sweet potato frites!) Grade=B+

2.) Laugh a lot. ("The 40-Year-Old Virgin") Grade=A

3.) Choose exercise that is difficult, but rewarding. (Chin-up contest, anyone?) Grade=A

4.) Read a good book. Watch a good movie. Listen to a transcendent album. (Assembling a wedding party mix is hard work. Really.) Grade=C+

5.) Get out of the house and feel life. (C'mon, it's cold outside in New York) Grade=B

Nice and smooth

2009-02-12T21:48:00.002-05:00

The best advice I heard about descending on a mountain bike is: Flow like running water.

Be smooth in no matter what you do. The best athletes are always in control. Lance Armstrong pioneered the fast, smooth spin as he dropped his competitors in the mountains. Even is a rough sport like mixed martial arts, top fighter George St. Pierre looks effortless flowing from jujitsu to grappling to boxing towards victory. Check out Ray Allen's jump shot.

"Float like a butterfly. Sting like a bee."

Top basketball shoes

2009-02-03T21:58:00.006-05:00

For hooping, shoes are pretty important and a very personal choice. Kobe, who lit up The Garden for 61 two nights ago, told Complex magazine that his new shoe, a low top, is light and lets him feel the court.

I'm with him on that concept. I don't like bulky high-tops made for post players. In my experience, relying on fabric for ankle support is just hype. Give me something quick.

My all-time favorites (pictured from top to bottom):

1.) Air Jordan IIIs (simply gorgeous, almost too pretty to play in)

2.) Air Flight Huarache (another 1992 shoe, that has many incarnations, popularized by Michigan's Fab Five)

3.) Air Raids (1992s that are ready for battle)

Great exercise #2

2009-02-02T20:59:00.002-05:00

Remember the squat thrust from gym class? Well, the adult version is called the burpee. There are many variations, but the one I like to do is just the same as the old-school version, but with a leap at the end of the movement.

Here's some dude's YouTube video. Since he has pretty good form, WiserHealth will endorse it.

http://www.youtube.com/watch?v=c_Dq_NCzj8M

Do as many as you can without pausing. Incorporate it into a circuit of exercises.

iPod Classic rules

2009-02-01T18:42:00.004-05:00

The advantage of not jumping too quickly on the latest technology is usually the value exponentially increases on tech devices if you wait just a bit.

I just picked up an iPod Classic (my first real non-Shuffle MP3 player) for $250. For $100 more than the Nano, the Classic has 120GB of storage compared to the Nano's 16GB. That means 30,000 songs!

Why is this an entry on a health-related site? It's because music is good for the soul. Every dull moment waiting for the subway or walking to run errands is made better by Eric B and Rakim or Thievery Corporation.

Also, always go for things that are Classic.

Show love, destress

2009-01-29T22:17:00.004-05:00

Couples should give each other regular massage. Give each other a shoulder and neck rub for 10 to 15 minute sessions and switch. Use a timer like the one on your microwave.

Since my fiancee doesn't have the strength to push hard enough to my liking, she walks on my back, which loosens the spine up quite nicely.

The great coffee debate

2009-01-27T22:42:00.002-05:00

One day coffee is good for you. The next day it's going to kill you. Either way I love grinding some dark roast beans and enjoying a big cup of coffee every day. I've held my coffee intake to a decent moderation: one cup only during the weekdays. If I need another caffeinated beverage I drink tea.

The latest news published in the New York Times saying that coffee could help ward off dementia. Check out the article.

Good coffee is delicious. Quite wasting money at Starbucks and get a decent commuter mug and buy it by the pound. I like Trader Joe's French roast. It's nice and evil. My fiancee sets the timer on our coffee machine so I wake up to my favorite smell. It's a noiseless alarm!

Also, lose the milk and/or sugar habit.

Wiser Health quote of the day

2009-01-24T20:17:00.002-05:00

"Eat food. Not too much. Mostly plants."

Michael Pollan, author of "In Defense of Food"

Thinking about bicycling? Here are some considerations

2009-01-22T20:00:00.004-05:00

If you are new to cycling and are confused on what type of bike to buy here are some tips.

1.) Most importantly get one that fits. A $2,000 bike that doesn't fit properly isn't as good as a $200 bike that fits. Make sure your reach to the handlebars feels right.

2.) Skip the department store bike and go to your local bike shop. You aren't getting bargain by buying a cheap bike that has parts that can't be replaced. Trust me, there's a huge difference even for a kid's bike. (Thanks, dad, for dropping some coin on that Schwinn Predator for me. I was the happiest third grader ever.)

3.) A good bike store will help you with fit and find the right bike for your needs. If you want to do long distances go with a road bike. If you are really riding on dirt trails, get a mountain bike. If you are riding in the city, get a simple bike that won't be attractive to thieves.

4.) In the end get a cool bike that fits your personal style. Again, if you look good doing, you'll feel good doing. Don't underestimate the importance of style. Lately I've been feeling old-school lugged-steel road bikes like the one pictured. Bob Weir once said, "Bicycles are almost as good as guitars for meeting girls."

Get out there and start spinning. Take in the fresh air and smile.

Real evidence there's no overnight solution

2009-01-21T18:03:00.003-05:00

Everyone wants instant change. Not even Obama can do it instantly. People complain that they don't see results immediately after starting a workout program. Now there's evidence in a New York Times article that it's difficult to make significant physical changes in a few weeks of working out.

The point? Keep at it. Do something on most days of the week. Stretching counts.

Fancy looking, but easy-to-make lasagna

2009-01-15T20:28:00.004-05:00

One of the first meals I've ever made for my fiancee was a pinwheel vegetarian lasagna. It's easy and impressive looking, and, most importantly, tasty.

Saute some red onions, garlic and cremini mushrooms and then throw in a bag of pre-cleaned spinach once the rest of veggies are almost done. Salt and pepper to taste. Take your veggie mix and add it a bowl with ricotta cheese sprinkled with some of that handy Italian seasoning.

Spread your lasagna strips out and put three dollops of the cheese and vegetable mix evenly spaced out across the noodle. Roll one end towards the center so that it forms a pinwheel. Layer a pan with tomato sauce and place each completed lasagna pinwheel in nice tidy rows. Throw another layer of tomato sauce over it all and sprinkle a layer of mozzarella over everything. Bake at 370 for about 45 minutes.

Wiser Health endorses...

2009-01-14T20:53:00.004-05:00

The jump rope. A good jump rope costs maybe $20. I like ones that are light and fast and plenty adjustable. I tend like a little more slack for my meager height so I can really whip it around. Jump ropes are portable and fun.

In my high school wrestling days, I used to try to show off my moves - doubles, crossing hands, through the legs, arm wraps - during warm-ups. Boxers have forever used them to improve their foot-speed. Get one now and you'll never have an excuse for not being able to work out.

Bring jump roping into you circuit training. Do three minutes, lift, crank out a set of burpees, another type of lift, repeat...

2009-01-12T21:19:00.002-05:00

It's deep into the winter freeze on the East Coast, so load up on Clementines. Grab a box and get your vitamin C the best way. Delicious.

Wiser Health guru no. 1

2009-01-11T17:40:00.002-05:00

One of my favorite health advisors is Dr. Andrew Weil, who gives a lot of sound advice through his books and his Web site. His food tips are very good, and he favors a Mediterranean diet-based plan. He writes well and boils down the essentials for living healthy. His advice is sensible and he considers the constraints of everyday life.

Besides, doesn't Dr. Weil just look jolly?

junk food is good

2009-01-09T20:21:00.006-05:00

What do you mean junk food is good? Isn't this a blog about health?

Of course, junk food isn't good for you... if you eat too much of it. I try to eat healthy as much as I can. I am fortunate to have a nice little mom-and-pop grocery store with an excellent selection of fresh produce.

But when I go home to Philly, I grab a buddy and head to Delessandro's for a cheesesteak, sauce and fried onions. It's one of the most unhealthy foods on earth - the white bread, the processed cheese and red meat overload.

However, this is time to enjoy with one of the best tasting foods on earth and a chance to spend time with getting down with a hometown ritual. Allow yourself some "bad foods" in life. Don't beat yourself up if you do indulge. Enjoy it... but just not too often.

great athlete #1

2009-01-08T21:12:00.002-05:00

Great athletes inspire us. And playing sports is an incredible way to keep in shape without even thinking that you are working out. For me, nothing beats a day of mountain biking or two hours of hoops.

The first athlete I'll write an ode to is none other than A.I. I remember when I first heard the Philadelphia Sixers had drafted Allen Iverson in the first round, I told someone that our basketball woes were over. I was somewhat right. Although the Iverson-led Sixers didn't beat the Shaq-led Lakers in the championship series in 2001. Iverson carried that talent-challenged team to new heights.

Philadelphians like their professional athletes to go all-out. That's one thing that A.I. did every time he stepped on the court. Undersized, but full of heart and talent, Iverson inspires me with his sheer will.

Films, recent and older

2009-01-07T20:53:00.002-05:00

One of the biggest pluses of moving to New York is that movies worth seeing are going to open here first. For me, going to the movies and losing yourself in the darkness and big screen is a great way to invigorate one's mental health.

Two notable films of 2008 for me were Gus Van Sant's "Paranoid Park" (pictured), a surreal odyssey of a skateboarder's grim discovery, and Woody Allen's "Vicki Cristina Barcelona," where Penelope Cruz delivers. It was good to see the Woodman going back to a simple romantic travel story. Javier Bardem was appropriately silly as the charming artist type.

Put these on your Netflix queue: the unsettling documentary "Capturing the Friedmans," Pedro Almodovar's "Bad Education" and Van Sant's "Elephant." "Persepolis," the most enjoyable story set against the Iranian revolution ever, is also on my must-see list.

Richard Hittleman rules

2009-01-06T22:23:00.005-05:00

One of the goals of my blog is simplify ways to be healthy. If you are interested in yoga, you do not need a pricey class to get started. If you decide to really get into yoga later, a good instructor will take you to the next level.

A used copy of "Richard Hittleman's Yoga: A 28 Day Plan" is a fantastic resource. His book, published in 1969, has great directions, insights (sometimes outdated by modern societal standards) and clear photos (of some odd old-school yoga models). If you follow the plan, you will feel tangible results. It's a challenge if done to Hittleman's standards.

note to exercise post

2009-01-06T22:19:00.002-05:00

I was thinking that someone unfamiliar on how to squat might wonder why I didn't post a photo or video or more detailed directions. I am not a fitness pro and I don't really like typical muscle-bound fitness photography. Therefore I defer to the many great sources available to learn technique and form.

Great exercise #1

2009-01-05T21:54:00.004-05:00

Now and again, I'll post a description of an exercise that is highly effective.

Squats: The key is pretend you are sitting back onto a chair and go into a deep squat. They can be done without weights. This movement works muscle groups that help in real-life tasks.

Pomegranate juice?

2009-01-04T15:05:00.000-05:00

I fell for the pomegranate juice craze, thinking it would be a delicious way to get the antioxidant benefits of the tasty fruit. It turns out there is a lot of hype about the juice promoted by the industry.

Here's a handy article from Smart Money on the truth behind the juice. Something about the price of the juice made me second guess its worth.

Now I simply eat the fruit, taking time to cut it in half and extract the seeds. I pop it as a snack or throw it into my morning oatmeal along with a handful of blueberries. Try it.

Gym shoes

2009-01-02T14:09:00.000-05:00

If you look good doing it, you'll feel good doing it.

That's the mantra I go with when I pick shoes for exercising in. I've finally picked up a pair of Nike Air Max 95s on sale and boy these kicks are comfortable. There is plenty of cushioning and this is a legendary shoe as far as important sneakers go.

My pair is black and white, with pink laces, not my first color choice. But the point is pick out a pair sneakers, lace them up and get on with the sweating.

New Year's resolutions

2009-01-02T13:48:00.001-05:00

Welcome to my blog/online magazine about being healthy. Some will automatically think exercise, diet, etc... But in my mind being healthy is an all-around attitude, one that encompasses intellectual health and overall happiness.

My blog will include coverage of sports, fitness, movies (I was once a paid film critic), food, New York City, design, bicycles (the ultimate machine) and racial identity.

The reason I wanted to start blogging about health is because the quest to achieve healthy living in our society tends to be over-commercialized, over-promising and too complicated.

Here's some simple ways to improve your health:

1.) Eat more fruits and vegetables.

2.) Laugh a lot.

3.) Choose exercise that is difficult, but rewarding.

4.) Read a good book. Watch a good movie. Listen to a transcendent album.

5.) Get out of the house and feel life.