Use It or Lose It - Staying Mobile as We Age

The older we get, the more evident the importance of mobility becomes.  Staying active and mobile is not just about keeping up with daily tasks, although the importance of this should not be discounted. More importantly, it’s about maintaining independence, improving quality of life, and reducing the risk of health complications. This seems to be common knowledge and common sense for most people, but I notice time and again that in general most people give in to immobility as they age.  There are a huge number of reasons for why this can be the case, such as joint pain, weakening muscles, declining energy, or simply the societal expectation of what is “normal.”  No matter what the reason, it’s a common truth that as we age our bodies can start to feel like they are resisting the kinds of movements that often used to feel easy and natural. Team, I am here to tell you that you must fight this decline with everything you have. The truth is that staying mobile is one of the most powerful things you can do to safeguard your health as you age, but it’s something that must be practiced every single day in order to be maintained and improved.  Let’s talk more about why:

1. Preserving Independence

One of the primary reasons to stay mobile as we age is to maintain our independence. Our ability to walk, move, and perform basic daily tasks - picking things up off of the floor, putting on our shoes, putting something away on a high shelf - is foundational to self-sufficiency. As we grow older, it’s easy to fall into sedentary habits, but losing mobility can make it harder to do things like cooking, shopping, or even using the bathroom independently.  Once independence is lost, quality of life goes down significantly.

Being mobile gives you control over your life, from dressing yourself to running errands to participating in social activities. The more active and mobilie you remain, the better you’ll be able to manage and maintain the essential activities that make you feel independent and preserve your quality of life.

2. Preventing Falls and Injuries

As we age, the risk of falling increases. In fact, according to the Centers for Disease Control and Prevention (CEC), falls are a leading cause of injury and death among older adults.  The CDC states that 1 in 4 older adults falls each year, and many of these falls  permanently and significantly reduce quality of life. Often, these falls happen due to muscle weakness, poor balance, and limited flexibility, all of which are worsened by inactivity.

Staying mobile by engaging in activities that promote strength, balance, and flexibility - such as walking, weightlifting, yoga, functional fitness training, and swimming - can significantly reduce the risk of falling. These activities help keep your muscles strong and your joints loose, improve coordination, and keep your body more stable and balanced, making it less likely that you’ll suffer a fall.

3. Improving Mental Health

The benefits of staying mobile go beyond just physical health - they extend to mental health as well. Regular movement and exercise have been shown to release endorphins, the body's natural mood boosters. Staying active can reduce the symptoms of depression, anxiety, and stress, which are common in the senior population.

Moreover, physical activity is linked to cognitive health. Studies have shown that engaging in regular movement can help prevent cognitive decline and reduce the risk of developing conditions like Alzheimer's disease. Exercising can improve brain function, in part by increasing blood flow and encouraging the growth of new brain cells.

4. Enhancing Joint Health and Flexibility

The older we get, the more the cartilage in our joints naturally begins to wear down, which can lead to conditions like osteoarthritis. While this is a common part of aging, staying mobile can slow the progression of joint deterioration and reduce pain. Physical activities, especially those that take you through full ranges of motion, can help keep the joints lubricated and maintain flexibility, which can alleviate discomfort.

Stretching exercises are also essential for maintaining range of motion and preventing stiffness. When we stay active and engage in stretching, our muscles remain pliable, and we can avoid becoming stiff and immobile over time.

5. Boosting Cardiovascular Health

Our heart health is crucial at any age, but it becomes especially important as we age. Staying mobile and active, especially through varied metabolic conditioning, will help lower the risk of high blood pressure, heart disease, and strokes.

Exercise encourages the heart to pump blood more efficiently, increasing the oxygen flow to vital organs and tissues. It also helps regulate blood sugar levels, which is important for preventing or managing diabetes, a condition that often becomes more common with age.

6. Boosting Energy Levels

The more active we are, the more energy we will have. While it may feel easier to rest when you’re tired or not feeling your best, inactivity can often make you feel even more sluggish. Regular physical activity increases overall stamina and combats fatigue, leading to more energy for the things you want to do.

7. Social Connection and Engagement

Remaining mobile allows us to stay socially connected with others. Whether it’s going to the grocery store, attending a fitness class, or simply walking with friends, staying active creates opportunities for social engagement. Isolation is a growing concern for older adults, and social interaction is essential for mental and emotional well-being.

Exercise classes and community fitness groups can also provide opportunities to form friendships, reducing feelings of loneliness and isolation, which are common among older individuals. Social connections are vital for maintaining a sense of purpose and overall happiness.

The Wrap Up

Incorporating mobility into your daily life is absolutely crucial for maintaining independence, dignity, and quality of life as we age.  Even if you feel you have already begun to lose some, or even a lot, of your mobility and strength, it’s never too late to make improvements.  The key is to listen to find a quality coach or guide who understands the need to meet you where you are at and improve slowly over time.  Whether you start by doing a workout class, going for a walk, or doing 30 minutes of stretching at home each day, doing something will always be better than doing nothing.

Reclaiming Paleo: Why Going Back to Basics Is the Real “Normal” Diet

I’ve been in the fitness and nutrition industry long enough to remember when the paleo diet was all the rage.  You couldn’t come within two miles of a CrossFit-style gym without hearing somebody talk about paleo, and it was certainly popular in other circles as well.  Over time, however, I’ve noticed people getting away from the idea of a paleo diet, even in circles where it used to be the standard.  While there are probably a lot of reasons for this, I think that the primary reason is the mainstream idea that we aren’t supposed to eliminate entire food groups.  Whoever came up with this idea (I’m looking at you, American Dietetics), I’m here to say that it’s a terrible one.  And it’s untrue.

Before we go any further, let’s make sure we all have the same understanding of what it is that we’re talking about.  The paleo diet, which is short for the paleolithic diet, eliminates commonly eaten foods like grains, legumes, dairy, white sugar, and industrial seed oils.  The idea of the diet, and the reason for its name, is because it comes close to mimicking the diet of our ancestors (think paleolithic era).

The common response when people first hear about the paleo diet, or hear that someone follows it, is something like “that’s way too extreme!”  But let’s take a beat to think about that reaction.  Is it really?  While a paleo diet may seem extreme to some or even most, this modern perspective neglects the fact that it is in fact the most “normal” way for humans to eat.

Let’s look at this above claim in more detail.  After the Homo genus evolved around 2.4 million years ago, there were roughly 84,000 generations who lived as hunter-gatherers. These generations of people ate meat, poultry and eggs, fish and seafood, nuts and seeds, vegetables, fruits, roots, and tubers.  It wasn’t until very recently in human history, roughly 350 generations ago, that we developed agriculture.  Over time with this new development we started to see the mass consumption of grains, which have increased exponentially over the centuries. Furthermore, modern refined foods like industrial seed oils and high-fructose corn syrup - which now comprise over 30% of calories in the Standard American Diet - have only been around for about three generations.

Here is another way to look at this timeline (shout out to practitioner Chris Kresser for the example):  Let’s pretend that human history is a football field - 100 yards long. If you started walking from one end zone toward the other, the first 99.5 yards would represent the amount of time we lived as hunter gatherers. Agriculture, and the processed foods it introduced into our diets, only showed up in that last one-half yard. Highly processed foods like Dritos, Mountain Dew, and Cliff bars didn’t become available until the last few inches of that final half-yard.

When you look at it this way, one can see that the diet that most people call “normal” today is in fact the thing that is extremely abnormal.  It is also fairly easy to observe that if we stray from this evolutionary template, we’ll have problems.  In other words, there is an important difference between what’s common and what’s normal. The Standard American Diet may be what’s common for us today, but it’s far from normal.  A paleo-based diet, on the other hand, is much more normal for our species and therefore going to make us much healthier than if we primarily eat modern and common western foods.

Now, as is almost always the case, the disclaimer.  Here I go again with my damn nuance!  Eating strictly paleo might not fall in alignment with your goals and priorities, and that’s ok.  What remains true, however, is that the more we can eat real, whole, paleo-style foods the healthier we will be.  Even just making small swaps - dried fruit instead of fruit snacks, eggs instead of protein shakes, water instead of soda - can make a big difference in all areas of our lives.

If you’re still skeptical, I encourage you to try it.  Not necessarily forever - it can be a month, or even a couple of weeks.  Leave out the foodgroups that are making you less healthy and more sick - like processed snacks and grains - and see for yourself how you look, feel, and perform.

You can thank me later.

Food Dyes - What’s All The Fuss About?

If you’re like most people, you’ve probably heard a lot about food dyes lately.  Also like most people, even if you’ve heard this topic brought up in the news or even among your peers, you might not know what the real issue is that’s being discussed, or how to feel about it.  If that is the case, or if you simply want to learn more about additives in our foods, then this blog is for you!

In our modern food system, we often come across brightly colored, visually appealing products on our grocery store shelves. From vibrant cereals (ex. Fruit Loops and Fruity Pebbles), to rainbow-colored candies (ex. Skittles and Starbursts), food dyes are present in many of the processed foods we consume and America. While these colors look and even taste fun, there is a darker side to the added color. While artificial dyes may make food look more appealing, studies are increasingly linking them to negative health effects. This blog post explores what’s wrong with dyes in our food, why they're used, and what you can do to avoid them.

1. What Are Food Dyes?

Food dyes are synthetic chemicals made to enhance the color of foods, drinks, and even medications. They’re typically derived from petroleum, a crude oil product also used to make gasoline, asphalt, and plastic. Disappointingly, but probably not surprisingly to most of us, food dyes are approved by the Food and Drug Administration (FDA).  Over the years, more and more mounting evidence suggests that these substances are not as safe as initially thought.

The most common dyes found in foods are Red 40, Yellow 5, and Yellow 6, although there are many others used in the food industry. These are often found in items such as candies, sodas, baked goods, cereals, and even in some savory snacks.

2. Why Are Food Dyes Used?

The primary reason food dyes are used is simple: they make food look more attractive. Research shows that the color of food affects how we perceive its taste, and brightly colored foods are often associated with freshness, flavor, and fun—particularly for children. Unfortunately, it can also be a way for manufacturers to mask the lack of natural ingredients and/or disguise subpar quality. This visual appeal often overrides the brain's needs for nutrient-dense, whole-food ingredients, encouraging people to eat highly processed, less healthy options.

3. What Are the Risks?

There’s growing concern that artificial food dyes have serious health consequences. Here are some of the primary health issues associated with synthetic dyes:

a) Hyperactivity and Behavioral Issues
Several studies have linked artificial food dyes to hyperactivity and attention issues in children, particularly those with ADHD. Research published in scientific journals has shown that some children are especially sensitive to dyes and may experience behavioral changes when consuming them. The European Union has required products containing certain artificial dyes to carry warning labels noting that they “may have an adverse effect on activity and attention in children.”

b) Allergic Reactions and Sensitivities
Some people are sensitive to certain dyes, especially Yellow 5 and Red 40. Reactions may include hives, asthma, and other allergy-like symptoms. The presence of food dyes can also exacerbate conditions like eczema and respiratory problems in sensitive individuals.

c) Potential Carcinogenicity
While the FDA’s current stance is that food dyes are safe in limited quantities, studies on animals have linked some dyes to cancer. Red 3, for example, has been shown to cause thyroid tumors in animal studies, and while it's less common today, Red 3 is still allowed in small amounts in foods and cosmetics. Other dyes like Yellow 6 and Blue 2 have been associated with risks of tumors and genetic damage in animals.

d) Impact on Gut Health
There’s also evidence that artificial food dyes may negatively affect gut health, which plays a crucial role in immune function, mood regulation, and overall well-being. Consuming dyes may disrupt the balance of healthy bacteria in the gut, which can lead to a host of issues, from digestive discomfort to a weakened immune system and more.

4. A Better Option?

Thankfully, there are natural alternatives to artificial food dyes. Many companies are turning to plant-based colors, like beet juice, turmeric, spirulina, and carrot extract, which provide vibrant colors without the risks associated with synthetic dyes. These natural alternatives not only greatly hedge or fully eliminate the potential health risks of artificial colors, but may even add a small nutritional boost to the foods.

However, not all companies use these natural options, largely because artificial dyes are cheaper and more stable in terms of color retention. When purchasing processed foods, look for labels that mention “colored with vegetable juice” or “no artificial colors” to make safer choices.

5. Tips to Avoid Artificial Food Dyes

Here are some practical tips to help you avoid artificial food dyes:

• Read Labels Carefully: Look for specific dyes by their names or numbers (e.g., Red 40, Yellow 5, Blue 1) on ingredient lists.

• Shop Organic: Certified organic foods are not allowed to contain artificial dyes.

• Cook from Scratch: Preparing your meals at home gives you control over what goes into your food.

• Choose Whole Foods: Whole fruits and vegetables have no dyes and are packed with natural nutrients.

• Seek Out Natural Options: Many brands now offer dye-free versions of popular snacks and drinks.

Final Thoughts

Artificial food dyes may make food look tempting, but the potential health risks make it worth reconsidering their place in anyone's diet. Current evidence strongly suggests that these additives may contribute to a range of health problems, particularly in children. By making informed choices, you can reduce your exposure to artificial dyes and prioritize foods that support your overall health, and the health of your family.

In a world full of food additives and synthetic colors, going for natural, whole-food ingredients not only improves your well-being but helps cultivate a healthier relationship with what you eat.  Every bite you take is a move toward wellness, or a move toward sickness.  Choose wisely.

Top Five Tips To Make Meal Prepping Manageable

Whenever I do an intake call with a new prospective athlete, we almost always get into the cost-benefit analysis of doing a macros program. The benefit is that a good macros program (such as what you will get with Lean Mean Green Health) is going to be the most efficient way to attain your goals, whether that is muscle gain, fat loss, improved health, improved energy, or some combination of these. The cost is that tracking macros is difficult, especially in the beginning. I always try to make this very clear to people up front, because I know that I personally appreciate transparency when I am thinking about starting something new. Even if you are not doing a macros program, however, it can still be difficult simply to plan food and stick to your nutrition program. No matter where you are on your nutrition journey, it's helpful to have some tricks up your sleeve for making meal planning and meal prepping as fast and as easy as possible. So, with that being said, below are my top five tips to make meal prepping manageable.

1. Use your crock pot!  I love a one-pot meal. Not only are these meals delicious, especially as the weather starts to get cold, but they are simple and easy. Most of the time, all you have to do is put the appropriate ingredients into the crock pot at the beginning of your day, set it to the cooking temperature that you want, and then leave it to do its thing. When you get home later that night you will have a delicious and nutritious meal ready for you to eat, no extra steps necessary.

2. Outsource the knife work!  Hear me out on this one - I am a person who loves to cook. I like to grocery shop for the perfect ingredients, peel, chop, and prepare whatever needs to be done, I like to sear and blanch and roast. I like all of it. But only when I have the time. When I'm in a rush, it's the last thing I want to do. And most of us lead busy lives, and we are in a rush at the end of our day when it comes time for dinner or when we are preparing meals for the future. Don't let this be an excuse to get off track! Buy your food already chopped, peeled, cut, and whatever else you need. Yes, buying pre-washed and cut produce is a little bit more expensive, but very often people find that the cost difference is well worth the convenience.

3. Cook in bulk!  If you are already taking the time to cook, you might as well make as much as you can. Whether you are cooking on the grill, in the oven, on the stove, in your crock-pot, or whatever else, cook as much as you can fit. One of the issues with meal planning and prepping is the foreverness of it - we eat, we get hungry again, we eat, we get hungry again. It's endless. But that doesn't mean we have to cook every single time, and the cooking is what tends to take the longest.  Don’t give yourself the excuse to reach for something fast and easy and unhealthy when you're strapped on time - cook in bulk!

4. Use your refrigerator and freezer!  If you're going to cook and bulk, you'll want to make best friends with your refrigerator and freezer. Portion out meals into refrigerator and freezer safe containers, and then save them for another day. If you are a real meal-prep ninja, you can even write the macros of the meal in dry erase marker on the top of the container. Then, when things get super crazy, not only do you have food ready to go, but you know exactly what macros are going to be coming with it.

5. Track your food a day ahead of time! If you have worked with me before then there is just no way you haven't heard me suggest this, maybe even multiple times. But that's because it works! Track your food for the next day before you go to bed each night. Even if plans change, you will be much more likely to hit your nutrition goals if you at least have a plan. And if things don't change, then you have a perfect roadmap to get you to a day of perfect nutrition and/or macros.

Why Should You Work With A Nutrition Coach

I believe that the importance of nutrition is widely, although certainly not universally, acknowledged. Whether your goal is to lose weight, build muscle, improve athletic performance, or simply feel better, most people understand that the food you eat plays a critical role. However, with the abundance of information available online, much of it contradictory, figuring out what works best for you can be overwhelming. This, among other places, is where a nutrition coach can make a world of difference.  Here are some specific examples of how a nutrition coach can help you get the most success from your nutrition:

1. Personalized Guidance

One of the biggest advantages of working with a nutrition coach is the personalized guidance you receive. No two people are the same; what works for one person might not work for another. A nutrition coach takes into account your unique needs, preferences, and lifestyle to create a plan that is tailored specifically for you. This personalized approach ensures that the strategies you adopt are sustainable and effective, making it easier to reach your goals.

2. Accountability and Motivation

Sticking to a nutrition plan can be challenging, especially when life gets busy or when progress seems slow. A nutrition coach provides the accountability and motivation you need to stay on track. Regular check-ins, progress tracking, and ongoing support help keep you focused and committed. Knowing that someone is there to support you and hold you accountable can be the difference between giving up and pushing through.

3. Expert Knowledge and Experience

The field of nutrition can feel complex and complicated, and it’s easy to fall into the trap of following fad diets or misleading advice. A qualified nutrition coach brings expert knowledge and experience to the table. A good nutrition coach (shameless plug for LMGH) will stay up-to-date with the latest research and understand how different foods, nutrients, and habits affect your body. This expertise ensures that the guidance you receive is evidence-based and effective, helping you avoid common pitfalls and make informed decisions.

4. Behavioral and Lifestyle Coaching

Changing eating habits involves more than just knowing what to eat. It often requires a shift in mindset and behavior. Nutrition coaches are trained to help you navigate the psychological aspects of eating, such as emotional eating, food cravings, and stress-related eating. By addressing these underlying factors, a nutrition coach helps you develop a healthier relationship with food and create lasting lifestyle changes.

5. Customized Solutions for Specific Goals

Whether your goal is weight loss, muscle gain, improved athletic performance, or managing a health condition, a nutrition coach can develop a plan that aligns with your specific objectives. They can adjust your diet based on your progress, refine your approach as needed, and ensure that you’re on the right path to achieving your goals efficiently. This customized approach maximizes results and minimizes the risk of setbacks.

6. Support During Plateaus and Challenges

Most people encounter challenges and plateaus on their journey toward better health. These can be frustrating and demotivating. A nutrition coach helps you overcome these hurdles by offering strategies to break through plateaus and providing emotional support during tough times. They work with you to adjust your plan and find solutions that keep you moving forward.

7. Long-Term Success

Ultimately, the goal of working with a nutrition coach is not just short-term results but long-term success. A nutrition coach empowers you with the knowledge and skills to maintain your progress long after the coaching relationship has ended. By teaching you how to listen to your body, make informed food choices, and develop healthy habits, a nutrition coach sets you up for a lifetime of wellness.

Conclusion

Investing in a good nutrition coach (ya know, like at Lean Mean Green Health) is an investment in your health and well-being. The personalized guidance, expert knowledge, and ongoing support they provide are invaluable in helping you achieve and maintain your health goals. Whether you’re looking to lose weight, enhance your performance, feel your best, or all of the above, working with a nutrition coach can be the key to unlocking your full potential.

Yo Soy Soy-Free

In recent years, soy has become a staple in many diets, whether people intend it to be or not.  In fact, if you read nutrition labels you will realize how difficult it can feel to find products that do not contain soy, even in places you would never expect it to be.  This is primarily because soy is such an incredibly cheap subsidized crop (which is a whole other blog for another day).  Despite soy’s popularity - such as eating edamame or drinking soy milk - and ubiquity - such as being an additive to everything from seasonings to cooking sprays and more - soy has become a staple in many diets. However, despite its popularity, there are compelling reasons to reconsider its place on your plate. In this blog I will highlight some reasons why everyone should consider removing, or at least reducing, soy consumption.

1. Hormonal Disruption

Soy contains phytoestrogens, and phytoestrogens are classified as endocrine disruptors.  Endocrine disruptors are plant compounds that block, disrupt, or mimic the body’s hormones. For some individuals, particularly those with hormonal imbalances or conditions like PCOS, consuming soy can exacerbate symptoms by further disrupting hormone levels.  Even those who do not have a pre-existing condition may find that their hormones become dysregulated over time with the consumption of soy.

2. Thyroid Function Interference

Soy isoflavones can interfere with thyroid function, particularly in individuals who already have compromised thyroid health. These isoflavones can inhibit the absorption of iodine, which is crucial for thyroid hormone production. Hypothyroidism (which is when an individual has an underactive thyroid) can lead to symptoms such as fatigue, weight gain, depression, and more, and has become more and more prevalent in recent years.

3. Digestive Issues

Soy contains antinutrients such as lectins and protease inhibitors, which can interfere with digestion as well as the absorption of nutrients. These compounds can cause gastrointestinal distress, including bloating, gas, and stomach pain. Even those who think that they tolerate soy well should remove it completely for a minimum of 30 days.  Once the gut lining has healed, one can add it back in and see the body’s true reaction.

4. Allergenic Potential

Soy is one of the top eight allergens, affecting a significant portion of the population. Even if you don’t have a full-blown soy allergy, you might have a sensitivity or intolerance. Symptoms can range from mild digestive issues, joint pain, and brain fog, all the way to more severe allergic reactions like hives or anaphylaxis. Eliminating soy can help you determine if it’s the culprit behind any unexplained symptoms you may think are simply “normal” for your body.  Because soy is a protein, people with autoimmune disorders will see huge benefit from removing this allergen from their diets.

5. Environmental and Ethical Concerns

The majority of soy produced globally is genetically modified (GMO) and heavily treated with pesticides. These agricultural practices can have detrimental effects on the environment, including deforestation and loss of biodiversity. Additionally, concerns about the long-term health impacts of consuming GMOs and pesticide residues make soy a less appealing option for those prioritizing natural and sustainable food sources.

6. Impact on Gut Health

Recent research has highlighted the importance of a healthy gut microbiome for overall health. Soy’s antinutrients can disrupt gut health by affecting the balance of beneficial bacteria. A healthy gut is linked to improved immunity, better mood, and reduced risk of chronic diseases. Removing soy from your diet can be a step towards fostering a healthier gut environment.

Ok, time to take it home here.  Let’s wrap it up.  While soy is often advertised as a convenient, ethical, and protein-rich addition to your diet, it comes with several potential health risks and ethical concerns that are worth considering. If you experience hormonal imbalances, thyroid issues, digestive problems, or simply want to make more environmentally conscious food choices, removing soy from your diet will be beneficial.  When looking for ethical protein, well-raised and ethically-treated animal products (such as those from a local regenerative farm) are always your best bet.  Even if you’re not completely sold on whether you should remove soy or not, remember that you can treat this as a n=1 experiment.  Remove soy completely for 30-60 days (you will have to read nutrition labels and be very specific at restaurants).  After this, you can add it back in and look for signs of inflammation, such as skin irritation, gut irritation, brain fog, joint pain, etc.  Or, once you realize how much better you feel without soy in your diet, you can simply continue to leave it out and send me a thank-you email (this would ideally include pictures of your dog, cat, or other household pets).

Quality Vs. Quantity - How Long Should You Workout?

In my initial conversations with most of my athletes, we almost always cover the subjects of sleep, nutrition, and training.  When we get to the subject of training, I often find the prevailing belief is that longer and/or higher volume workouts equate to better results. I can understand the logic behind this - if some is good, more must be better, right?  It’s tempting to fall into the trap of thinking that spending hours in the gym, or cramming a ton of work into a short period of time, will lead to superior gains in muscle, endurance, and physique. In reality, however, the majority of quality research suggests that longer and higher volume training is not necessarily better. Below are some of the reasons why this is the case for many athletes:

1. Risk of Overtraining and Injury:  Longer workouts can increase the risk of overtraining, which occurs when the body is not given enough time and resources to recover between sessions. This can lead to fatigue, decreased performance, and even injuries. Shorter workouts, on the other hand, often allow for more effective recovery, reducing the risk of burnout and ensuring that your body is primed for each session.

2. Efficiency and Intensity:  Shorter workouts usually encourage greater efficiency and intensity. When you're working with a limited time frame, you're more likely to focus on high-intensity exercises, which are proven to be highly effective.  If I could stress one thing to most of my athletes, whether they have a focus in CrossFit or powerlifting or triathlons, it would be that the magic is in the intensity and the intention.

3.  Diminishing Returns:  The concept of diminishing returns plays a significant role in fitness. When you first start exercising, your body responds quickly to the increased activity, yielding noticeable results.  As I like to say, everything works for a little while, but few things will work long-term. As you extend the length of your workouts, the benefits begin to plateau for a multitude of reasons.  These reasons can include a lack of focus, lack of intensity, and increased fatigue on the central nervous system.

4. Adaptability and Sustainability:  One of the most critical aspects of any fitness program is sustainability. Long workouts, or workouts that cram too much into too short of a time, can be difficult to maintain over time, especially for those with busy schedules. Shorter, more intense workouts are easier to fit into a busy day and are more likely to become a long-term habit. Consistency is key to achieving and maintaining fitness goals, so finding a sustainable routine is crucial.

5. Mental Focus and Motivation:  Longer workouts can lead to decreased focus and motivation. After an extended period of time, it's common to lose concentration and enthusiasm. Shorter workouts are easier to stay mentally engaged with, leading to better form and technique, more energy, and often a more enjoyable experience. This increased focus will translate to better results in the long run.

The Wrap Up and, of Course, The Nuance:  In the world of fitness and athletics, longer workouts and higher volume workouts aren't always better.  Yes, there are some exceptions, although I would argue even these exceptions are not the case all of the time.  If your sport is ultra-distance running or Ironman triathlons, you have to do the long grinds and high volume training.  There is no way around this is you want to be able to perform on game day.  Even in these cases, however, athletes who incorporate some shorter sessions at a higher intensity tend to have better results and less injuries.  Overall, quality beats quantity, and shorter workouts can often deliver superior results with fewer risks. By focusing on intensity, efficiency, and sustainability, you can create a training routine that fits your lifestyle and helps you achieve your fitness goals without the drawbacks of overtraining and injury. So the next time you're tempted to add extra time to your workout, or cram more sets into a shorter time period, remember that sometimes less is more. Prioritize smart, focused training and enjoy the benefits of a healthier, happier body.

Why You Should Be Warming Up

Whether you're a seasoned athlete or brand new to fitness and sport, it seems likely that you’ve been told you need to warm up before training.  We are all busy, however, and therefore the temptation to dive headfirst into a workout is understandable. Today’s blog post is to encourage you not to talk yourself out of a quality warm up, even when you’re tight on time. Warming up is the prelude to a successful training session, and it sets the stage for optimal performance and reducing the risk of injury. Let’s go ahead and delve into a little bit more detail on why warming up should be an indispensable part of every fitness regimen.

1.  Warming up will prime your body. Try to think of your body as a complex machine, intricate in its design and function (yes, that old cliche). Just as a machine performs better when properly primed and lubricated, so too does your body. A quality warm-up session gradually increases your heart rate, boosts circulation, and raises your body temperature, effectively priming your muscles, joints, and cardiovascular system for the upcoming tasks. This preparation enhances muscle elasticity and joint mobility, allowing for smoother, more fluid movements during exercise.

2. Warming up is a huge part of injury prevention.  One of the most compelling reasons to incorporate a warm-up into your workout routine is injury prevention. Engaging in physical activity with cold, stiff muscles significantly increases the risk of strains, sprains, and other maladies. By gradually increasing blood flow to the muscles and methodically increasing flexibility, a proper warm-up reduces the likelihood of muscle tears and joint injuries. Additionally, warming up prepares the nervous system, enhancing neuromuscular coordination and proprioception, which are essential for balance and stability during exercise.

3. Warming up is key for performance enhancement.  Beyond injury prevention, a well-executed warm-up will also enhance your overall performance. By gradually elevating your heart rate and activating key muscle groups, you optimize your body's readiness to meet the demands of your training session. This increased readiness translates to improved strength, power, and endurance during exercise. Furthermore, a warm-up session can mentally prepare you for the task ahead, sharpening focus and concentration while reducing feelings of fatigue and discomfort.

Now, as you may have guessed, not all warming up is created equal.  Yes, is it likely that doing something is going to be better than doing nothing, even if it’s not a particularly well thought out plan.  That being said, it will be more beneficial if one has a tailored approach to his or her warm up.  It's essential to recognize that not all warm-ups are going to be appropriate for every situation. The ideal warm-up should be executed with the specific demands of your training in mind, as well as your individual fitness level. Your choices of dynamic stretches, muscle activation exercises, mobility drills, and aerobic activity can and should vary depending on who you are and what you are preparing to do.

So, what’s the takeaway here, team?  Well, I hope I’ve made a strong case for a solid warm up, regardless of what physical passion you are pursuing.  By priming your body you are more likely to prevent injuries, enhance performance, and set the stage for success with every training session. I hope that the next time you're tempted to skip the warm-up, you will remember its importance in laying the groundwork for a safe, effective, and rewarding workout.