Avoiding plateaus

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

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

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

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

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

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

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?

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

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

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!

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.

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

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

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

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.

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Foods to ease stress

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.

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workout gear on the cheap

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.

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Do it the natural way

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

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

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

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

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

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

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?

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

Supplements to get bigger, ha ha ha

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!

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.