MCT Coffee That Is Better Than BulletProof Coffee

I have been messing around with a lot of supplementation for years but this video that I have found shows a lot of the great things you can do all in one.

Thomas Delauer has been interesting for a few years although recently he seems to be doing a lot of the 6 pack abs sales videos which is a bit disappointing, but a guy has to make a living right?

In this video Thomas, and his girlfriend talk about making a Mocha type coffee that contains MCT oil and is really great tasing and go through all the reasons why it is better for you that just Bulletproof coffee. They go into great detail as to why you should be ushimself watying each of the additional ingredients for your coffee.

If you have never heard of bulletproof coffee it is the source of legend in the BioHacking world. Dave Asprey, probably the most famous biohacking guy, was on a hike in the Himalayas and pushed himself too hard, finally after exhaustion really hit he went to a small house and they gave him coffee with Yak butter and he recovered immediately – apparently Yak Butter is high in MCTs, and Dave went on to create Bulletproof Coffee

First of all, what a cute couple, second of all why did Thomas use a great mic mike and leave his girlfriend to have bad sound trying to talk at the camera.

But lots of great content and ideas in this video

Contents of the Better than Bulletproof Coffee

MCT Coffee That Is Better Than BulletProof Coffee

Anyone that is watching this video likes coffee I suspect, or they wouldn’t be watching. This coffee is pretty simple but you might not have everything you need in the house already. The extras needed are:

MCT Oil – This is the magic ingredient. MCT Oil is made from coconut oil and is actually Medium Chain Triglyerides that are able to pass the blood-brain barrier as well as able to be used as energy much more readily than any other source.

Ghee – Clarified butter which is caramelized. A great alternative to butter, which has milk solids and can be hard to digest. The healthier alternative instead.

Cacao – cacao is mostly cocoa but is not as processed, so it is much better for you. The great thing is that Cacao has all the healthy features of Cocoa but is more pure to the cocoa bean

Himalayan Salt – a type of salt that it not supplemented with Iodine but has many trace minerals and helps Keto people retain the water they may be losing from a lack of carbs that retain needed water.

Stevia – I have not used Stevia before as most people I talk to have found that it has a crappy aftertaste so I use Monkfruit instead which is sugar free but is sweet with no insulin response (good for Keto if that is your thing)


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The Value of METs in Weight Loss Workouts

Every now and again you will get on a treadmill or elliptical trainer and see that it lists the number of METS in the workout, like me you probably glaze over it and just start. But this Mets number is very interesting and important.

If you are anything like me it gets kinda confusing sometimes to compare heart rate, calories burned, time, number of miles or floors. It would be much easier to just make a number that takes it all into account.

And that is the idea behind METs

METs are known as a Metabolic Equivalent and are used to estimate the energy you use for common physical activities. One MET is an individual’s resting metabolic rate and is approximately 3.5 mls of oxygen consumed per kilogram bodyweight per minute (mL/kg/min) and represents the amount of oxygen used by the body while at rest. An activity that is 4 METs requires the body to use exactly four times as much oxygen than when at rest, which means it requires more energy and burns more calories.

The Value of METs in Weight Loss Workouts

What are METs?

MET stands for metabolic equivalents. It is displayed on most elliptical trainers, treadmills, and other cardiovascular exercise machines, and is a measure of a capacity for exercise based on the level of oxygen a person is consuming. A Chicago study published in The New England Journal of Medicine earlier this month — which provides the first fitness guidelines based on research on women — used METS as its measure.

Also, The Daily Mail had an article that on research done by Westmead Institute for Medical Research. In this research, done on 1500 people, in studying the value of METS that they should have in a week. This showed that a low number of METs left people getting sick a lot more often than people who did a higher number of METs per week

A Chicago study published in The New England Journal of Medicine earlier this month — which provides the first fitness guidelines based on research on women — used value of METS as its measure.

The Value of METs in Weight Loss Workouts

Cardiologist Martha Gulati and a team of researchers at Chicago’s Rush University Medical Center studied nearly 6,000 women during 10 years beginning in 1992 to gather their data. Gulati said cardiologists have used MET levels as part of cardiac treadmill tests for years, and she believes METs will become mainstream.

“I don’t think it’s at all complicated,” she said. “A lot of people work out on the treadmill, and most of the cardio machines have on (them) how many METs you are going. It’s a question of understanding what that means.”

Moderate walking burns 3 to 6 METs per minute. According to Gulati’s research, a fit 40-year-old woman should be able to reach 9.5 METs while exercising, while an 80-year-old woman should be able to hit 5.

Experts Like Using METs to Rate Fitness

Frank Yanowitz, medical director of The Fitness Institute at LDS Hospital, said METs can help people understand how fit — or unfit — they are.

“Where METs are a little more useful is in the testing environment, when we’re trying to assess one’s fitness level on a treadmill,” he said. “If we can define a low-fit subgroup of people, that information is useful in motivating a person to start an exercise program, and it shows that they may be more prone to diseases.”

Bowden and Streeter are skeptical.

“When I first came in, if Michael had sat here and calculated my target MET level, I would have been completely overwhelmed,” Bowden said. “It would have been very discouraging.”

Streeter adds: “I’ve been doing this for four years, and I didn’t even know what a MET was. I don’t want to invest the time in learning about it because I know what works.”

Ashley Jensen, an aerobics instructor and personal trainer at 24 Hour Fitness, agrees the MET standard is hard to convey to clients. They more easily understand heart rates and calories burned.

“If you’re talking about women, we are moms, we work and we are so busy we don’t have time for a confusing chart,” Jensen said.

Melissa Walred, manager of Ladies Workout Express in Sandy, pushes her clients to work out for at least 30 minutes at the highest exertion level they can handle.

“People like stuff simple,” she said. “We have a lot of clients with diabetes and high blood pressure, and they’re not interested in something so complicated.”

But Mike Young, the personal training director at XCel Spa and Fitness in Holladay, finds the MET system useful.

“For clients who want a high intensity workout, I will tell them they want to reach 10 to 12 METs,” he said. “It’s not that hard if you understand it, but most members and even a lot of trainers may not know about it.”

METs can be Very Visual

Working out on an elliptical trainer, Marci King could see that she was hitting 14.6 METs, well above her target fitness rate. The active 31-year-old was the rare exception, however, in understanding METs, which she learned about at the University of Utah while studying exercise and sports science.

“Sometimes it’s easier to gauge how hard you are working by looking at MET than heart rate,” she said. “And I think it’s good for interval training.”

Across the gym walking briskly on a treadmill, Stephanie Christian, 27, said she never looks at her MET level.

“I think most people look at minutes or calories burned,” she said. “I knew MET had something to do with oxygen, but I wasn’t sure what it meant.”

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5 Signs of Weak Core Muscles

If you have weak core muscles you will find your balance is poor. This leads to an unstable body, increasing the possibility that you could suffer a fall. A weak core also makes you feel physically weak.

You can support more physical effort when your core is strong. Most people think of core muscles as your abs. But your core is actually composed of 6 groups of 29 muscles located in your upper thigh, lower back, and the sides and front of your stomach.

How Do You Know If Your Core Is Weak?

5 Signs of Weak Core MusclesYou may have an extremely strong core that is located beneath several layers of fat. This means you can actually look overweight and still have a very healthy core.

So how can you tell if your core is weak or strong? A poor core and chronic lower back pain often accompany each other.

If you experience frequent tightness and pain in your lower back, a weak core could be a part of the problem. Since core muscles also protect your spine, poor posture is sometimes a sign of a weak core.

Do you slouch when you stand or sit? This might be because your core muscles are weak, and cannot support your upper body for extended periods of time.

How is your balance? A weak core leads to poor balance. Try this. Stand with your feet 6 to 8 inches apart and start a timer. Close your eyes and lift one of your feet up off of the floor.

Balance as long as you can, keeping your eyes closed. You should be able to stay in this position for a minimum of 10 seconds. If not, you need to work on your core muscles. Try this with each of your legs.

You can also take a simple breathing test to see how strong your core is. While standing, take a deep breath. Hold for a second and then exhale.

When you begin exhaling, compress your stomach back towards your spine as far as you can possibly go. If you cannot hold this pose for at least 10 seconds, your core definitely needs some work.

You can also test your core by holding the plank position. Lie face down on the floor. Supporting yourself on your forearms, with your elbows at a 90 degree angle, straighten your spine from your neck to your ankles.

If you cannot hold this position for at least 50 or 60 seconds before you crash to the floor, your core needs some help.

How Can You Strengthen Your Weak Core Muscles?

To improve your weak core muscles it is important to train your abs as well as lower back.

In thinking about how to get abs I want to be clear that the central part of your body which includes your abs and your lower back as well as your sides is a very important part of your body. Just think how you would not be able to reach over or to the side or even to keep your body upright if you did not have a strong set of abdominal muscles. So more than just vanity a strong set of abs is very important to our health.

How to Get Great Abs – Are Your Abs Hiding?

5 Signs of Weak Core MusclesFor many people there is a lot of exercise going on in the abdominal region and this may consist of situps, crunches and leg raises, but if you are hiding your abs then what is the point?

The first thing you need to do is pinch your fat on the front and side of your stomach and see how much fat is sitting there.

Are you a little too fat? There is no such thing as spot reducing your  abs so it is best to try and lose whatever fat you have been getting a good diet going.

Exercises for Great Abs To Strengthen Your Overall Core

The best way to get abs is by working your muscles correctly. For most of us there are two key types of exercises and those are upper ab exercises and lower ab exercises. To work these two parts of your abs you need to do crunches and leg raises.

Crunches – If you do not know yet what a crunch is then I would be glad to tell you. Basically a crunch is just an exercise where you lie on the floor with your lower legs to the knee resting up on a bench or chair (make sure you are lying on some kind of mat) you just do a half a situp, that is you raise your shoulders up about 6 inches off the floor and then drop them back down.

If you are doing this correctly then you will feel the pull in your abs and will not be able to do more than 15-20 reps before you just can not raise your shoulders anymore.

Leg Raises
– I love doing this exercise. You again lie down on the floor and bring your knees up toward your chest and then back down straight on the ground.

I find that if I hold onto something behind my head that it makes it a lot easier to do this exercise.

Again if you can do 15-20 reps of this you are doing well and over time you will be able to do more as you get more sets in.

These two exercises can be done like any other muscle group which is about two or three times a week and you should do two to three sets per workout that you are working abs.

The days after your first workout you will find that your muscles are quite sore the next day. Your abs will get stronger quite quickly and not nearly as sore the next day over time.

Did this post tell you what you need on how to get great abs? If you have any questions please comment below and either I or someone else should be able to help.

Next Is Building Your Lower Back – Strengthen the Back Of The Core Muscles

Many people looking for core strength neglect lower back exercise while focusing on the abs. This is a huge mistake as the muscles of the back are vital for core strength. If you are undertaking any kind of workout program or even for normal day to day life, the back must be strong to avoid back injuries.

Why You need Lower Back Exercise

The first thing to say when we consider lower back exercise is that especially if you have current back pain or a recent injury or medical condition you should consult with your doctor or physiotherapist before undertaking any exercise program. While gentle stretching and controlled movement is generally good for healing back injuries, intensive exercise is usually better postponed until your pain is gone. Also, there are many causes of back pain and some require more rest than others.

5 Signs of Weak Core Muscles

lower back exercise

Assuming you are fit and well, there are a number of exercises that can be undertaken to improve your lower back strength. Some of the best of these are included lower back exercise in the series of stretches and poses known as yoga.

Yoga as Lower Back Exercise

Many of the forms and postures in yoga training are a perfect lower back exercise for improving the flexibility and strength of the back. There are many different muscles in the back and if any of them are neglected, as they often are if we do not perform regular stretching exercises in all directions, they become tight. This can lead to distortion of the spine (causing back pain) or injuries when these neglected muscles are suddenly called into action.

If you do not want to join a yoga class, you can perform the same lower back exercise at home. Find a yoga DVD that includes the poses that you need. If you are looking online, searching for the Indian names of the stretches or poses (called asanas in yoga) makes them easy to find. Look for the following lower back exercise stretches or postures:

  • pelvic tilt (not strictly a yoga pose but you will find it on many yoga sites)
  • knee to chest (pawanmuktasan)
  • supine twist (supta matsyendrasana) or half spinal twist (ardha matsyendrasana)
  • cat (marjariasana)
  • cobra (bhujangasana)
  • downward facing dog (adho mukha svanasana)

It is important to do them all because they have different and complementary actions on the spine. In other words, they balance each other out.

Lower Back Exercise – Watch your posture

Move into each position slowly and be sure to follow all of the instructions, noticing especially the correct position of your head. You can hold each position for 2-3 minutes. You will probably find that you can comfortably increase the stretch once or twice while you hold, as your lower back exercise muscles become accustomed to the pose.

Do not expect to be able to do the pose to the full extent demonstrated by the teacher. This is especially true if you are more muscular than the teacher or others in the class. A muscular body will be less flexible. There are also differences between the sexes in how far they can stretch in certain poses. That is natural and nothing to be concerned about. Yoga is not a competition, it is just about increasing your own flexibility within the range that you have. And in your case it is a great lower back exercise.

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Keep in mind that yoga exercises should never stress the muscles or the spine. Do not try to stretch to your limits. You should be able to breathe freely without constriction at all times during your lower back exercise program.

With these tips and workout ideas you can go from having weak core muscles to a very strong core with all of those advantages that a great core gives you.

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Can You Be Fat and Fit?

Often we see people that run or workout, and are kind of overweight, or we ourselves can be overweight but exercise, and think that being fat and  fit is good enough. Really the fitness level seems important and your weight isn’t that important. Right?

Well that isn’t really true. You have to lower your fat level as well as get fit to be more healthy

The study results are in. If you want to reduce the risk of dying before your time, being fat and fit isn’t the way to go. Ditto for being slender but not fit. Fat and sedentary is the worst combination, of course. Lean and fit is the best way to live out your years.

Sounds logical, especially in view of all the recent hand-wringing about rising obesity rates. Nevertheless, whether exercise can overcome the risk of being over has been controversial, until now.

Early in 1999, Steven Blair, director of research at the Cooper Institute of Aerobics in Dallas, opined that you can be fat and fit and that would be good enough. In the men who are over or obese, but also moderately or high-fit, we don’t see much increase in the risk of dying, he told Nutrition Action Health Letter.

Can You Be Fat and Fit?

There has been some suggestion that if you are particularly active, you don’t have to worry about your fat, or about your diet, Dr. Frank Hu, lead author of the new study from the Harvard School of Public Health, told the Associated Press. That’s very misleading.

A Harvard study that was large and impressive, encompassing approximately 2.7 million person-years. The researchers followed 116,564 female registered nurses for 24 years. The nurses were 30 to 55 and healthy when the study began in 1976.

The nurses, all non-smokers, were monitored for physical activity and body mass. During the course of the study, 10, 282 died: 2370 from cardiovascular disease, 5223 from cancer, and 2689 from other causes.

The researchers found that being over or obese increased the risk of death regardless of the level of physical activity. Exercise helped, but did not overcome the higher risk of death associated with being fat.

Can You Be Fat and Fit?


Obese women who did brisk walking or other more rigorous activity three-and-one-half hours or more per week were, nevertheless, almost twice as likely (91 %) to die as those who were both active and lean.

Slender but inactive women were 55% more likely to die. Those who were both sedentary and obese were almost two and one-half times more likely to die.

Women who were both lean and physically active had the lowest mortality, the researchers reported.
Being physically active did not cancel out the increased mortality of over, Dr. Hu stated.

Applauding the Harvard study, Dr. Timothy Church of the Cooper Institute of Aerobics Research told the AP: If you’re lean but you’re sedentary, don’t fool yourself. You’re still at risk. You need to get physically active.

Thin and Fit Is The Way To Live

Another study done by researchers at Imperial college and University College in London. That Study had over 17,000 subjects and found the same thing

Waist circumference was similarly associated with heart disease risk (HR 1.32, 95% CI 1.24 to 1.41). Again, adjusting for blood pressure, cholesterol and diabetes similarly reduced the link so it was on the threshold of significance.

Metabolically healthy obese people had a 28% increased risk of heart disease compared with metabolically healthy normal weight people

Clearly, the best way to live to a ripe old age is to watch what you eat and exercise. According to that research there is no way that you can be fat and fit at the same time.

There has been some suggestion that if you are particularly active, you dont have to worry about your body, about your diet, Dr. Frank Hu, lead author of the new study from the Harvard School of Public Health, told the Associated Press. Thats very misleading.

The Harvard study was large and impressive, encompassing approximately 2.7 million person-years. The researchers followed 116,564 female registered nurses for 24 years. The nurses were 30 to 55 and healthy when the study began in 1976. The nurses, all non-smokers, were monitored for physical activity and body mass. During the course of the study, 10, 282 died: 2370 from cardiovascular disease, 5223 from cancer, and 2689 from other causes.

The researchers found that being over or obese increased the risk of death regardless of the level of physical activity. Exercise helped, but did not overcome the higher risk of death associated with being fat.

Obese women who did brisk walking or other more rigorous activity three-and-one-half hours or more per week were, nevertheless, almost twice as likely (91 %) to die as those who were both active and lean. Slender but inactive women were 55% more likely to die. Those who were both sedentary and obese were almost two and one-half times more likely to die.

Women who were both lean and physically active had the lowest mortality, the researchers reported.

Being physically active did not cancel out the increased mortality of over, Dr. Hu stated.

Applauding the Harvard study, Dr. Timothy Church of the Cooper Institute of Aerobics Research told the AP: If youre lean but youre sedentary, dont fool yourself. Youre still at risk. You need to get physically active.

Clearly, the best way to live to a ripe old age is to watch what you eat and exercise.

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100 Eating Tips For A Healthier Lifestyle

A total of about 100 eating tips for a healthier lifestyle. These are a giant list of simple and easy eating tips that can help you live healthier starting today.

Do you think you can integrate 100 eating tips into your life right now? I don’t. The best thing to do is to copy this list somewhere, or email the link to yourself and just come back and add one every week or so.

Before you know it you will have changed your life for the better!

100 Healthy Eating Tips

  1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
  2. Eat at least two servings of a fruit or veggie at every meal.
  3. Resolve never to supersize your food portions–unless you want to superize your clothes.
  4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
  5. 100 Eating Tips For A Healthier LifestyleStart eating a big breakfast. It helps you eat fewer total calories throughout the day.
  6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.
  7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
  8. When dining out, make it automatic: Order one dessert to share.
  9. Use a salad plate instead of a dinner plate.
  10. See what you eat. Plate your food instead of eating out of the jar or bag.
  11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
  12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year.
  13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
  14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
  15. Keep a food journal. It really works wonders – this is a great healthy lifestyle tips
  16. Follow the Chinese saying: “Eat until you are eight-tenths full.”
  17. Use mustard instead of mayo.
  18. Eat more soup. The noncreamy ones are filling but low-cal.
  19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
  20. Take your lunch to work.
  21. Sit when you eat.
  22. Dilute juice with water.
  23. Have mostly veggies for lunch.
  24. Eat at home.
  25. Limit alcohol to weekends.

This is a great set of Healthy lifestyle Tips but of course there are a lot more. When you are looking to implement some Healthy lifestyle tips try to just add one per week so you don’t get overwhelmed.

How To Stop Binge Eating at Night

  1. 100 Eating Tips For A Healthier Lifestyle

    Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night.

  2. Eat your evening meal in the kitchen or dining room, sitting down at the table.
  3. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
  4. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
  5. If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
  6. Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”
  7. Brush your teeth right after dinner to remind you: No more food.
  8. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
  9. Eating late at night won’t itself cause weight gain. It’s how many calories–not when you eat them–that counts.

How To Change Your Eating for Improved Health Benefits

100 Eating Tips For A Healthier Lifestyle

  1. Fat-free isn’t always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.
  2. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
  3. If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts–. The same goes if your only choices are what’s available in the hotel minibar.
  4. Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
  5. Making just a few changes to your pantry shelves can get you a lot closer to your loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads–go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.
  6. Nothing’s less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.
  7. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram–low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands–not a significant difference.

What Exercising Tips Will Help Me Lose Weight

  1. 100 Eating Tips For A Healthier LifestyleOvereating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
  2. When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising.
  3. Tune in to an audio book while you walk. It’ll keep you going longer and looking forward to the next walk–and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you’ll need to take a cab home!
  4. Think yoga’s too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that’s as much as you’d burn from an hour of walking)! Plus, you’ll improve muscle strength, flexibility, and endurance.
  5. Drinking too few can hamper your loss efforts. That’s because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

How Can I Manage My Emotional Eating?

100 Eating Tips For A Healthier Lifestyle

  1. A registered dietitian (RD) can help you find healthy ways to manage your with food. To find one in your area who consults with private clients call (800) 366-1655.
  2. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there’s a built-in community component that people can feel comfortable with.
  3. Here’s another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress–shown by blood pressure and heart rate elevations–ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).
  4. When researchers at Brown University School of Medicine put 92 people on online loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.
  5. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.

What’s Your Best Advice for Avoiding those Extra Holiday Pounds?

  1. Don’t tell yourself, “It’s okay, it’s the holidays.” That opens the door to 6 weeks of splurging.
  2. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
  3. As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.
  4. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.
  5. For the duration of the holidays, wear your snuggest clothes that don’t allow much room for expansion. Wearing sweats is out until January.
  6. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.
  7. Walk around the mall three times before you start shopping.
  8. Make exercise a nonnegotiable priority.
  9. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they’ve done it, they say it is one of the easiest ways to involve the whole family in exercise.

How Can I Control a Raging Sweet Tooth?

  1. 100 Eating Tips For A Healthier LifestyleOnce in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert.
  2. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
  3. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
  4. Try 2 weeks without sweets. It’s amazing how your cravings vanish.
  5. Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.
  6. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
  7. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

What Can I Eat for a Healthy Dinner if I Don’t Want to Cook?

  1. A healthy frozen entree with a salad and a glass of 1 percent milk.
  2. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
  3. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
  4. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.
  5. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.
  6. Heat up a can of good soup.
  7. Cereal, fruit, and fat-free milk makes a good meal anytime.
  8. Try a veggie sandwich from Subway.
  9. Precut fruit for a salad and add yogurt.

25 Eating Tips To Change Your Diet Forever

  1. 100 Eating Tips For A Healthier LifestyleHave a V8 or tomato juice instead of a Diet Coke at 3 pm.
  2. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
  3. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
  4. Don’t forget that vegetable soup counts as a vegetable.
  5. Rediscover the sweet potato.
  6. Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
  7. Spend the extra few dollars to buy vegetables that are already washed and cut up.
  8. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
  9. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
  10. The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.
  11. I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.
  12. I want to be around to see my grandchildren, so I can forgo a cookie now.
  13. I am a work in progress.
  14. It’s more stressful to continue being fat than to stop overeating.
  15. Skipping meals. Many healthy eaters “diet by day and binge by night.”
  16. Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.
  17. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.
  18. Eating supersize bagels of 400 to 500 calories for snacks -this is a terrible idea with little nutritional benefit and lots of calories
  19. Ignoring “Serving Size” on the Nutrition Facts panel.
  20. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
  21. Thinking all energy bars and fruit smoothies are low-cal.
  22. A smoothie made with fat-free milk, frozen fruit, and wheat germ.
  23. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
  24. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
  25. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.

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Barbecue Safety this Holiday Weekend

What a timely article I was sent this week. Just in time for the American 4th of July weekend I got these barbecue safety  tips to help us all to stay safe.

Barbequing is one of America’s favorite pastimes, especially during Fourth of July weekend. However, it’s hard to believe that this enjoyable and easy meal option can cause food poisoning and even cancer! Dr. Martha Howard M.D. provides the following tips for barbecue safety during summer grilling:

Barbecue Safety this Holiday WeekendBarbecue Safety Hazards:

  • An April 2006 presentation at the American Association for Cancer Research showed that when PhIP, a barbecue/char chemical, was added to rats’ food, they developed cancerous changes in their intestines, spleens and prostates within four weeks.
  • HCAs, heterocyclic amines, are also produced when meat is charred. This compound can increase the risk of breast, stomach, colon, and prostate cancer.
  • PAHs, polycyclic aromatic hydrocarbons, are produced by smoking fat from chicken, fish or meat and can damage lung, liver, skin and kidney tissue.

Tips for Safe Barbequing:

  • Clean the grill: get rid of the old fats left over from previous meals.
  • Avoid petroleum starters for charcoal: If you use charcoal, use a wood starter and stack your charcoal up in a 2 pound metal can with the ends cut off. Lift off the can with tongs and spread out the coals when they are well started.
  • Proper timing: Avoid a time gap between opening the valve and starting the grill.
  • Wash your hands: Keep your hands clean and use separate plates and cutting boards for raw and cooked meats.  Be sure to wash hands again before putting on long, heat-proof barbecue gloves.

  • Trim meat: Trim most of the fat from meat; less fat means fewer PAHs.
  • Use marinades: This protects the meat from charring.  Put the marinade on, and refrigerate until use. Don’t let meat sit out.
  • Pre-cooking: Use pre-cooking prior to grilling, especially for items like raw brats. Avoid taking burgers, chicken or other meats directly from the freezer to the grill.
  • Cutting techniques: Cut meat and chicken into smaller pieces so they cook through.
  • Flipping: Turn down the fire, and turn your burgers, steaks, chops, or chicken often, so they cook through, and come out golden brown.
  • Meat thermometer: If you are cooking a thicker portion of meat or chicken, use a meat thermometer.
    • Chicken:  165 degrees
    • Hamburger: 160 degrees
    • Pork: 150 degrees
    • Hot dogs: 140 degrees
    • Steak: 145 degrees for medium rare and 160 degrees for medium.
  • Cleaning up: At the end of the barbecue, be sure to put out your charcoal completely, and if you are using propane, be sure the valve is turned off.

These are some great tips to keep in mind for barbecue safety this weekend as well as throughout the summer.

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Summer Hydration Tips

It is really hot in the Summer and as much as we all love the nice sunny warm weather I also know that some hydration tips may be needed for all of us. The heat can take a toll on us but the kids are the worst because they will avoid drinking until it is to late.

Anyway don’t think that just because you are not thirsty that you are still hydrated. Our bodies are very slow to alert us through thirst that we are dehydrated and when it gets really hot you can become dangerously dehydrated and get heat exhaustion or sun stroke very easily.

Hydration Tips

So here are my hydration tips for a long day out in the Summer:

Summer Hydration Tips

1. Bring suntan lotion – put lotion on 20 minutes before hitting the sun and reapply every couple hours. Wear some factor 30 or above. Worked great for us.

2. Drink lots of water – This is probably the most obvious hydration tip. We bring lots of water and drink a lot of water throughout the day and this is a real focus as parents to push it to our kids.

Kids love pop or soda and avoid water but they are sweating out water all day and the water helps keep their internal temperature down as well as avoiding dehydration.

3. Brink lots of fruit and veggies – We brought a backpack full of fruit and vegetables and the kids love eating them.

There are always mini donuts and lots of junk on the fairgrounds so having a core of good food in the backpack makes sure that we all feel better through the day.

My wife and I will go out with the kids for a day and will take baggies full of watermelon, peppers, apples, nectarines, grapes, and even mini cucumbers.

4. Wear a hat – It is amazing how quickly we can lose moisture through our head and just like in Winter when you wear a hat to keep in the heat you can also keep in the moisture on a hot summer day.

5. Wear light color clothes – Dark clothes tend to absorb heat keep you hotter and light clothes reflect off the light and keep you cooler.

Also wear clothes that are lighter material so that they will breathe better and allow you to wick away heat instead of trapping it in your clothes.

6. Find shade – It may seem like an obvious hydration tip but on a hot day it is a good idea to plan to have access to shade.

Stay in areas where there are trees or other shade so that you can feel cool when you need it. Staying near water is good as well although often not as easy to find.

These are just a few simple hydration tips but even this weekend a little planning ahead will help you out to feel better and more healthy in the hot Summer sun.

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8 Natural Pain Relievers

Pain is a feeling that all of us would want to avoid, but often end up experiencing. Be it in the form of a headache, period pain, muscle ache or joint inflammation, an ache never leaves our side for too long a time.

The method that most of us follow to get rid of a pain is to pop an over-the-counter (OTC) painkiller into our mouth. While OTC medicines are effective in treating pain, they are also associated with a number of side effects, especially if used regularly or on a long-term basis.

Though many of us are unaware of this fact, there are a number of natural pain killers that can help relieve aches, without presenting the danger of side effects. In the following lines, we have listed some of the most effective natural remedies for pain, including the herbal ones.

Natural Pain Killers

8 Natural Pain RelieversBoswellia

Boswellia is the name of an Indian herb that has been found to be effective in treating the pain occurring from rheumatoid arthritis (RA).

Boswellic acids, the active constituents in boswellia, are responsible for bringing relief from the ache. This particular herb is available in the form of supplements as well as topically-applied creams.

Devil’s Claw
Devil’s claw, scientifically known as Harpagophytum procumbens, is also an herb that is believed to relieve pain associated with arthritis.

Apart from that, it has been seen that the herb helps reduce pain intensity, muscle spasms and muscle tenderness. Native to South Africa, Devil’s claw contains chemicals called iridoid glycosides and has been found to be effective in lower back pain as well.

White Willow
A supplement of white willow bark has been found to provide the pain-relieving effects that result from the use of aspirin, without the latter’s side effects.

Though there are no major negative effects associated with white willow, people with peptic ulcers or gastritis are advised against using it.

Feverfew, an herb, has been in use as a remedy for inflammation and period pains since the time of the ancient Greeks.

Studies have indicated that the herb reduces the frequency, severity and duration of migraine headaches, if consumed over a long period of time. Still, it cannot be taken as an effective treatment for an acute migraine attack.

MSM (methyl-sulphonyl-methane) is the term used in reference to the naturally-occurring sulphur compound, like that found in sulphurous springs.

The compound has been known to benefit aching joints. It is available in the form of dietary supplement as well as creams, for topical application.

Consumption of magnesium-rich foods has been believed to provide relief to those suffering from migraine headaches.

Available in whole grains, nuts, seeds, legumes and green leafy vegetables, the mineral is said to reduce both, the intensity and the duration of attacks. It can also help ease lower back pain, muscle cramps and the muscle tenderness associated with fibromyalgia.

8 Natural Pain Relievers

Fish Oil
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3 fatty acids present in fish oil, have been known to inhibit the production of inflammatory chemicals in the body.

In other words, the oil can help bring relief from numerous pains, including those occurring from rheumatoid arthritis, Crohn’s disease, gout and sinusitis.

Bromelain is the term used in reference of a group of protein-digesting enzymes. It is found naturally in the stems of pineapples and serves as an anti-inflammatory agent.

Available in the form of cream, it can be topically applied to treat strains, sprains and muscle injuries. It has also been associated with relieving pain and headaches associated with sinusitis as well as pain, bruising and swelling that follow surgical procedures (episiotomy) in women in labor.

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How to Workout in Less Time

Everyone should learn the basics of how to workout in less time. One of the real problems that I have seen with people is a lack of a good plan when getting started in a gym. You look at the big loud guys, see what exercises they are doing and subconsciously or not you start doing the same things.

Of course the big guys are breaking their body parts up and working each set until failure with lots of long breaks between sets.

Often you don’t need long rest between sets and you never need to spend more than 45 minutes doing a workout, in fact mine usually take me about 30 minutes. I think lots of people would like to know how to workout faster.

So Here Are Some Rules On How To Workout In Less Time.

How to Workout in Less Time

How to Workout in Less Time

1. Start with a base warmup – I start by doing one easy set of each (usually with machines) bench press, shoulder press, lat pulldowns, rowing. Many people will start with 5 or 10 minutes on a bike, treadmill, or elliptical trainer to get the blood flowing and that is perfectly fine too but I like to engage the muscles.

2. Do workouts faster – Sure we need a break between working our individual muscles but a great way to workout in less time, get more done, and get your heart working, is to do exercises back to back.

There are two methods to do this circuit training and supersetting and you can really mix these up between workouts. I personally work all my muscles in each workout three times a week.

3. Cooldown and abs – I like to do my stretching after the workout and do a few sets of abs

Then I am done. The biggest part of the time of my workout is spent doing the actual weights and the best way to save time while doing the weights is either those supersets or the circuit training so I will explain how I do those here.

Just to let you know I do both of these forms of exercise actively, I will do one for a few weeks and then switch to the other for a few weeks just because mixing it up with your muscles is so important to keeping interested and making gains continue without plateaus eating up your time.

How to Workout in Less Time

Circuit Training To Workout in Less Time

Circuit training simply means that you are doing one long set or sets to work all your muscles. As you go between exercise you do not take a break and by the end of the set of sets you are exhausted and it probably takes 8-10 minutes to go through each one of these circuits. This is the first and most common method of how to workout in less time.

I like to start with my legs, chest, back, shoulders, biceps, and triceps, in that order. The reason for this is that as you get more tired and winded it is harder to work your big muscles like legs or back or chest near the end.

Also after doing back your biceps are a bit tired and after doing shoulders or chest your triceps are tired so I leave those until the end.

Here is a sample circuit training set

  1. Leg press
  2. Leg curls
  3. Bench press
  4. Seated rows
  5. Shoulder press
  6. Alternating curls
  7. Tricep pushdowns

All of these exercises would be sets of 8 to 1o reps or so and almost until exhaustion (make sure you have a good weight that you can’t do another rep after the rep) and make sure you are doing each rep at a decently slow rate. You want to get the workout done fast but each set should be done slowly. There is very little break between exercises and after your set you will really want to take a few minutes before the next long set and get a good long drink of water as well.

Do two or three cycles of these sets to complete your workout. The last cycle though will be very difficult as you will be winded and your muscles will be weak at this point.

Supersets To Workout in Less Time

Supersets are another way to get more weights done quickly. I will do two exercises back to back and then move to two other exercises. the idea is that I am exhausting the muscle group much quicker and by the end the muscles do really hurt. This is similar in time to circuit training but much more focussed for each set of two muscle groups.

Here Is A Sample Superset Workout

I will start with chest and back in this example and I don’t usually do legs in my supersets as they are tough enough on their own.

I will do bench press and seated rows only for these two exercises and try and really kill it. I do a set of bench press with a fairly heavy for 8 or 10 reps and then as soon as I get finished I will move to the seated rows and do the same, take a little rest, after that set I go back to the bench, raise the weight by 20 pounds and do maybe 7-9 reps as I am more tired but my chest really has not recovered so I am not as strong as the first set. Then I go to the seated rows and just the same add 20 pounds and get as many reps as I can.

Those are the first two parts of the bigger set. Now that I am winded I will go back to the bench with the same weight on still and get as many reps as I can. At this point my chest is really tired and I can shoot for about 5 or 6 reps at most and then strip off the 20 pounds that I had added earlier and get another 3 or 4 reps out. My chest is burning and I am done with that. I then limp over to the seated row (breathing really deep at this point) and do the same with a few reps, stripping some weight, and then getting a few more reps in.

I then take a break and do the same thing with a similar rotation of shoulder press, and tricep pushdowns. Now that most of the workout is done I will do leg extensions or presses together with leg curls, but as a much slower pace as I am short on energy and the legs are very very hard to work heavy anyway.

After this I will take a break and then do a mini circuit of abs and biceps.

How Effective are Circuit Training and Supersets?

Doing the Supersets like this is very taxing and I am always really sore the next day but if I try doing these type of workouts for more than a few weeks I find I start really losing my motivation.

The workouts are quick but really taxing so you dread it after a while. It is really hard to do this effectively for a long time but for a quick burst for a few weeks every few months will really change things up and lead to great overall fitness gains.

As you can see from these examples there are a few ways to really change things up in your workout and in the end I am still able to work my whole body in one workout without spending too much time at the gym and really making the most of the time.

Doing circuit training or superset style workouts like this is the secret of how to workout in less time and really make you work for it. Try it out and tell me what you think of these methods below

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Break An Ankle, Take A Break

We have had a long long Winter here in Calgary and I have to say I am excited seeing the temperature finally start to pick up. I think I was too excited a week ago Monday as I was going down my back stairs to take the recycling out and had a bit of a fall.

We have this little schedule at home. On Sunday night I take out garbage and Organic recycling to the back curb and on Monday night we get our other recycling together and I take that to the back curb to be picked up. We have done this for at least a couple years and it is our last thing at night before bed chore that I have done at least 200 times before.

But… Tragedy Strikes!

I have walked down a lot of stairs in my days but what happened is that for some reason as I was going down the last stair and turning to go into the back yard I somehow misjudged the distance to the ground and turned, I rolled my ankle and tumbled across my patio.

I let out a screech and grabbed my ankle but then I had the horrified thought that my stupid lack of coordination down one stair would attract the attention of my family and neighbours and I would have to explain how I had forgotten how to walk correctly 🙂

So I just whined quietly while holding my ankle until the pain went away a bit.

Finally, I got up and put a bit of weight on my leg and it seemed kinda ok. I continued limping across the lawn and through out the recycling, limped back to the house and sat on the couch, very whiney.

This isn’t the first time I have injured myself doing easy tasks. I once slipped on ice and went flying in the air and hurt my back. I also fell off a skateboard a few years back and knocked my pelvis out of place.

I think I have a coordination problem.

Anyway, I woke up in the morning, got up to take the dog out and feed the cat and immediately realized that I couldn’t walk. Very bad news. I spent a bit of time in bed accessing my ankle and finally hobbled into work (to work at a desk), and my wife got me an appointment to see the doctor in the next afternoon.

Hobble, hobble, around for a couple days.

I have a pretty great doctor. He is really laid back about a lot of stuff and immediately noticed that the swelling looked like stretched ligaments until he felt around the ball of my ankle and I make that screeching noice again. Uh oh, time to get an Xray.

On the Wednesday morning I got the XRay and by the afternoon got a call with results and a prescription. I had a fractured ankle. Take it easy, ice my ankle lots, and get an inflatable walking boot.

What Is An Inflatable Walking Boot?

Break An Ankle, Take A BreakAs you can see from the picture, that as a fashion piece the walking boot is terrible, but having my ankle completely immobile while walking is fantastic.

No pain, and the healing can come faster because I am not reinjuring my ankle by limping badly on it.

I have to say that the idea of a walking boot seemed bad to me as I would have this big thing on my leg and have to explain to everyone my very embarrassing story of how I forgot how to step down stairs.

I avoided the boot for 2 or 3 days and finally got it on the Friday afternoon – 4 days after I first injured myself.

I should have got the walking boot sooner – it was really great

The boot goes half way up your lower leg and you just push your heel into the bottom against the back and there is a shell that goes on the front that you velcro into place and then pump up to get the pressure like a cast to immobilize the ankle and foot. Takes a minute to get on and a minute to take off. Easy and a very great way to help heal.

Since I have this boot on all day I can keep it off in the evening and get the mobility a bit while still icing it at least once or twice in the evening.

One day though I had the boot on too long. I was wearing it on a warm day for over 12 hours, took it off after getting groceries with my wife and the smell that wafted through our kitchen was unmistakably mine. My foot smelled worse than I ever remember after being trapped in the boot and sweating without air for the day. Terrible, and my wife and kids wouldn’t let me forget about it.

There Was An Unexpected Advantage To The Walking Boot

I was unexpectedly surprised about one side effect of the inflatable walking boot. Instead of being angry about my injury and worrying about the healing I just let my foot heal and changed my daily schedule up a bit.

I tend to be bouncing from one task to another all the time. That first weekend I had to finally slow down and sit. Of course I can move around pretty good with my walking boot but really I find it a bit uncomfortable to be walking any kind of distance. So that weekend? I sat and read. I took time to plan my blog. I just had quiet time a lot more than I am used to and it was refreshing.

I even played some Fortnite (a video game) with my son and really had some great one on one time with my son, daughter, and wife. More than I usually would.

With more time on the couch I was able to catch up on YouTube videos and learn more, I meditated with some guided meditations, and caught up with some music on Spotify. Kind of like having a bit of a vacation at home without all the work.

Mindfulness is a wonderful thing. When you know that there is no way you will be mowing the lawn, vacuuming the house, running around to stores, there is a real freedom. I didn’t care as much about the regular weekend todo list and instead of the anxiousness that I would usually feel I just had space in time to do things that I always put to the side for “later”.

Don’t get me wrong, I wasn’t all lazy. My wife was still having me do the dishes, I had to still take out the garbage and recycling (while watching the stairs:) ) but there were a lot less steps and a lot more intention on why I was going from point A to point B.

Now three weeks later my foot is more or less better. I am not running but am walking pretty good. I can go to the gym as long as I avoid working legs, and I am riding my bike again and have no pain doing that.

This has been a great few weeks as I look back on it. I know there was a lot of pain at times as well as lots of inconvenience, but I have been really surprised at the crazy pace I tend to have that is running around in circles so much. In the end I am pretty glad for this experience, especially coming in the Spring as I have really been able to refocus on a lot of priorities that I would not have otherwise as well as knowing that I will still be well healed for Summer.

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