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It has been some time since I have put out a blog post – so its high time I begin anew.

Yes – they are here – the first of December is upon us as is the Holiday Season. We have given our  thanks and now we can enjoy the best – or the worst the season has to offer. Not this year….

Staying heathy, maintaining your composure and surviving all of the stresses that get placed upon us, or we place upon our selves is the goal this year.

Here are my recommendations on this matter:

  1. Go ahead – and don’t beat yourself up please when you do so – It’s OK to enjoy all the delicious food and drink the season may throw your way – however just do so in moderation. Please look up the word moderation if you are unclear of the definition.
  2. Don’t forget to keep up our regular workout as much as possible. Holiday time stealers will undoubtedly cut into your regular workout times. Keep this in mind – Exercise is cumulative. You do not have to workout for an extended period in order to reap the benefits. So 20 minutes in the morning, 20 minutes at lunch and another 20 minutes in the evening still count as 1 hour of exercise. And even if you can’t get that amount of time in – any amount is better than none!
  3. Do something good for your soul! Spend some quality time with a family member, do some volunteer work, spend some time with children and see the wonder of the season through their eyes, perform a random act of kindness, spend some quality time with yourself…. I think you get the idea.

Get a handle on this year NOW – you deserve it. After all the Holidays seem to come earlier and earlier every year – so why not use the ‘Holiday Feeling’ to your advantage and get the most out of the season.  After all – YOU deserve it!

 

 

 

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It’s that time of year again. That time of year where we are expected, told and sometimes even pressured to make a New Year Resolution. How many articles have been written on New Year Resolutions – why you should make one, why you shouldn’t make one, how to make one, how to keep your resolution…..

First – I thought that , at least for myself,  that I should examine what the word ‘Resolution’ means – Thanks Merriam Webster:

res·o·lu·tion

noun \ˌre-zə-ˈlü-shən\

: the act of finding an answer or solution to a conflict, problem, etc. : the act of resolving something

: an answer or solution to something

: the ability of a device to show an image clearly and with a lot of detail

In my opinion based upon this definition ‘resolution’ as it relates to each of us and our lives  – almost indicates that there is something basically wrong with us that we need to change and improve upon. Maybe that’s too negative of an approach, maybe the best thing for us all to realize is that every day that we wake up is a new day, and we have a choice on how we ‘approach’ that new day. Positive thoughts create positive change. To me the New Year is a yearly reminder that we have a daily choice ‘every day of our lives’. A choice to – change, grow, evolve, love, forgive, forget, move on, get healthy, get involved, participate and allow ourselves to  ‘be present in our life‘. What a wonderful thing that is, it’s a gift that we receive every day.

So – I raise my glass to each of you – Happy Hew Year and Happy Life!

imagesSummer is in full swing and the 4th of July is almost upon us. Being cool and staying cool this summer is probably on your mind. With the plethora of ways to stay cool this summer and be cool – make sure that you keep hydration on top of your to-do list. Outdoor activities and exercises are a great way to take advantage of the warm and sunny days of summer. Did you know that the Journal of Strength and Conditioning Research has determined that for every 1% body mass you lose through ‘sweat’ that your heart rate ticks up 3 beats per minute which of course means that your heart has to work harder?

Staying hydrated is your best defense – hydration helps your body hold in more water and thereby allows your heart not to work so hard. That means if you really like the outdoor strenuous activities, hydration is VERY helpful and will actually allow you to exercise with a higher intensity. Remember that it’s important to hydrate before your workout – not just during your workout. Something interesting to do would be to weigh yourself before you begin your workout and then again after your sweat inducing workout and make a note of how much ‘sweat weight’ you actually lose. Then the first thing you should do before your next workout is to take in that amount of water first. While water is your best go to choice for hydration the following liquids work as well!

Iced Coffee – that’s right I said ‘Iced Coffee’ – some recent research has noted that regular coffee drinkers (3 – 6 cups per day) get just as hydrated from coffee as water – and you also get an endurance boost from the caffeine.
Coconut Water – offers the same amount of hydration as a carbohydrate-electrolyte drink and water.
Watermelon Juice (my personal favorite) – Just 17 ounces before exercise can lead to less soreness after your workout. You can make this with seedless watermelon and a blender!

Oh and one other thing – when your outside – please don’t forget the sunscreen! Remember a proper warm-up and stretching is key to maintaining your flexibility and long term positive effects of your workout – especially in your Prime!

gluten-free-diet

 

 

 

 

 

 

I must confess – I have been keeping something from all of you. After hearing all of the chatter about gluten and dairy and the benefits of deleting those items from your diet I decided to give it a go. About 12 months ago I went gluten and dairy free as a personal experiment to see what all of the fuss was about.

Of course I had read the articles – both pro and con and listened to friends testimonials about the positive benefits of deleting these two items from their diet. I felt that my best course of action was to do this myself and see if I actually noticed anything. I will admit that I was skeptical. I thought,  really – deleting bread and dairy would make that big of a difference. No – impossible!

Well to my surprise I was wrong. Not only did I start to feel better in less than 10 days, or as it is sometimes called ‘coming out of the gluten fog’. I really truly did feel better! Clear, more energetic and believe it or not that clearness actually allowed me to see things in a different light. Then of course there was the fact that I dropped 3 pounds easily and actually looked like I lost more weight. Weight loss was not the intention of my stab at a gluten and dairy free lifestyle, but it was certainly a welcome side effect.

So – needless to say I was sold. I have always been recommending to everyone that one of the most important things you could do to lose weight is to eat less and of course eat healthy – read no processed foods, etc.

Over the course of the next 10 months I slowly started eating more dairy again – cheese in particular. Compared to the average American I was still eating far less dairy. The good news for me is that I never really liked milk – even as a young child. Sure I liked cheese and of course ice cream, whipped cream etc….but truly only in small amounts.

In the last two months a group of my friends here in CO got together and decided to try on another ‘diet’ called the CleanProgram.com. First – allow me to say that I am NOT offering advice or a recommendation here on nutrition, but rather sharing my personal experience in MY process. In short – the Clean Program requires you to not only delete gluten and dairy but also coffee, soda, alcohol, beef pork, the night shade vegetables, bananas, strawberries, oranges, grapes, corn, soy and processed sugar. (For more information on this diet go to http://www.CleanProgram.com).

I will admit that the coffee, sugar and alcohol deletion were challenging – but after the first 4 – 5 days that deletion became a breeze. The long and the short of my experience –  I felt much better, had more energy, felt clearer and dropped another 3 pounds. However – the interesting thing that happened is now I don’t crave those deleted ‘things’ anymore like I had previously, ESP the sugar. Yes – I am drinking coffee now – but with stevia as a sweetener, and yes I have the occasional alcoholic libation. However – my internal desire to eat/drink all of those deleted items has subsequently subsided.

Will this work for you?  – I’m not sure. I am here only to share my experience and to state that I am not going back to my ‘old school’ eating habits. Something inside of me has ‘reset’ and I feel that much better because it has happened. Yes – of course I still will allow myself to have indulgences, but they are just that INDULGENCES. So – I strongly recommend that you try this for yourself (of course make sure you share what you are doing with your health care provider), and see if you too notice a change – for the better. Keep in mind though that ‘old habits are hard to break’ – so be kind to yourself in the process.

Here’s a link for some more information on exactly what’s going on with ‘gluten’ these days – and yes as usual it has something to do with the processing….http://www.alternet.org/food/could-baker-solve-gluten-mystery

PhysCult

 

 

 

 

 

 

 

 

 

Out with the OLD – In with the NEW. It is a NEW YEAR – so of course it’s time to try something NEW! Or is it?

Here we are almost one month into the New Year. Hopefully you are on track with whatever resolution, change or improvement you have decided to make with your life. if you are not – that’s OK too. Every day is a New Day and a perfect reason for a New Beginning or a Positive Life Changing Step.

After all of my years in the Fitness and Wellness profession the one thing that you can’t get away from are the Trends or as I refer to them  What’s  HOT. Trends have been around for years –  and when I mean years I’m talking about more than 100…. For the 2nd year in a row the prestigious American College of Sports Medicine (ACSM) has listed the Top 20 Exercises Trends without including Pilates in that Trend. According to these esteemed researchers (Ahem) since Pilates is no longer in the Top 20 trends then according to them it truly must be a ‘FAD’.

Seriously – Pilates a Fad? The Pilates method has been in continuous use here in the US since (depending on which story you believe) approximately 1929 ish. I personally don’t know of any Fads that have been in existence for 85 years – do you? However – I do digress…

Everything is measured by its popularity – even health, fitness and wellness. Health, Fitness and Wellness is NOT a Trend, Fad or Flash in the Pan – it is a commitment  to a lifestyle  that embodies  health, fitness and wellness. This type of commitment knows no ‘hip’ or ‘trendy’ names and is not governed by the popular press – or God forbid some Reality Show.  This commitment involves the embodiment of a healthy life style and for each person that commitment is different. Sometimes it’s easy to dive into this lifestyle head first and sometimes it’s better achieved just one step at a time. Whatever route you take as long as your final destination is a healthier you then when you started out on the path – you have accomplished your goal.

Therefore if one path doesn’t get you there,  try another. As I mentioned before –  the best fitness program is the one that you stick with and actually thrive. Since there have been Fitness trends around for more than 100 years let’s suffice it to say, I’m sure that One of them is the correct choice for you. One old trend that I really like is ‘Old School” fitness utilizing body weight training and movements. This type of training is especially valuable for everyone and in my opinion one of the Top choices for the 40+ demographic. Pilates falls into this category – but wait a minute Pilates is just a fad according to ACSM isn’t it? Some of the others that fall into this ‘old’ school category actually date back to the 1880’s. Calisthenics, Indian Clubs, Gymnastics, Rope climbing, Fencing – just to name a few. For fun – here’s a link to a book that dates back to the 1880’s and features many of these modalities. https://archive.org/details/physicalcultwest00houg  It was a simpler time – mastering those exercises may have not have been that simple but the effects were profound.

The good news here is that whatever exercises you decide to do, maybe you should take a look back in time before you decide to move ahead. If you have a any questions don’t hesitate to contact me – Kevin@theprimemale.com

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I’m sure many of you have heard or read this before. What’s the best type of Exercise or Fitness Program?  – The one you stick with…! AND you can start on that Program any time – not just on new years.

There were 5 relatively simple things you could do to address your health in the last blog. Here are some tips to assist in getting your Exercise/Fitness program off the ground.

1) Assess honestly where you are now and where you would like to be in say 6 months. Remember to keep your expectations realistic and achievable. Establish some basic primary goals – say one thing you can do from a health standpoint – (cut out soda) – and one thing from a fitness standpoint – (increase my weekly cardiovascular activity by 50%).

2) Keep in mind that daily activity is cumulative. Therefore if you have a free 15 minutes – why not take a quick walk, do some stretching or floor work exercises. Keeping yourself active and moving throughout the day is key to increasing your health!

3) Many a New Year/New Exercise Program resolution has been halted by injury. Don’t get  too aggressive at getting fit quickly when you are just getting started. You may become injured, feel a lot of soreness, or think of exercise as an unpleasant experience – all of which could quickly put to an end all you best intentions!

Start out Slowly and then gradually progress. Remember you didn’t become deconditioned overnight and you will not become super-fit over night either.
 
4) When in doubt consult with an expert. If you are just getting started a well-educated, qualified and experienced personal trainer is your best go to professional  to set you up on the road to success. One on One training can be expensive so there are actually now other options that are more cost-effective. Splitting the cost of the trainer with a friend, Small group training (3 – 6) participants, specialized group exercise classes or even online training options are plentiful.
 
5) Combine your cardiovascular activity with some body weight training activities to get a well-rounded, efficient and effective workout.
Next – Sometimes what’s old is new again…
 

How many time have we all either read or heard that tag line? The beginning of a New Year presents many things to us: new beginnings, an end to the old, a chance for a new outlook or beginning, a new commitment to getting healthy and fit…..

It seems to me that the saying ‘A New Year ahealth-tips-for-new-year New You and the thought process behind it sets up defeat for the majority of those wishing to move themselves into a new place of health, wellness and vitality. That’s why I have waited to post anything about the New Year and getting fit or healthy until now. Starting a new trek to health, fitness or positive life changes can happen at any time, and in my opinion trying to make those things happen at a particular time of year may not necessarily be the best way to handle your health in the long run.

Any time of year is a good time to change your lifestyle and begin to incorporate a new perspective. What’s important is to keep things in context. For example – you didn’t gain those extra twenty pounds overnight – and you are not going to lose those extra twenty pounds overnight either. A deliberate and perhaps even slow pace to a New Improved You is actually the quickest way to get there. So if you are just getting started – here are a few tips to begin the journey. 1) Cut salt for heart health. 2) Stay sharp – a healthy diet can help cut the risk if dementia. Healthy unsaturated fats and very few saturated fats are an easy way to start. 3) Keep your bones strong – A recent study in The Journal of Cellular Physiology found a connection between probiotic supplements and increased bone density in male mice. I know you are not a male mouse but researchers believe that there is something to this – and men loses bone mass after 50 much like women do. 4) Drink water for prostate health, unfortunately most men prefer soda over water and that’s not good for your prostate. Soda could increase your risk for prostate cancer, increase weight gain and even lead to diabetes. 5) And finally for your sexual health and general health for that matter – go natural. Avoid red meats and for better performance get more protein from plants and powerhouses such as black and red kidney beans, and cut back on red meat, refined sugars and trans fat. Red meat can clog your arteries which can cause erectile dysfunction and lead to increased levels of HDL.

Next up we’ll talk about some simple ways to increase your fitness levels – Remember a slow steady pace will always win out in the long run!