Sitting For Long Periods Can Shorten Your Life

First off I hope you're doing your part each day to fight SB Syndrome.  Check out my posts on Friday's this month to see how you can help yourself or someone you know fight SB Syndrome.

I know, I know.  People must think that sometimes I just make up the rants and info I share with you.  But I don't!  I actually do research on each and every bit of information I share with you.  How else will you be able to rely on me if I don't give you credible, useful info that you can live by, or share with your friends. 

1.)  That being said I've got to tell you this next bit of info even blew me away.  Who knew sitting for long periods of time could be so dangerous to your health? I mean honestly, I advocate exercise and modified nutrition to assist you in getting out of pain and to improve your quality of life; Who knew that sitting could actually do so much damage. Here's a quick synopsis of the article and the link below if you want to read it for yourself.

I wanted to be sure to provide you with the links so you can get the full story.

But the long and short of it is this:

"Over a 14-year period, women who spent six or more hours per day sitting had a 37% increased risk of dying compared with women who sat for 3 hours or less.  The excess risk was independent of other health factors, including the amount of exercise they got.  When overall activity was taken into account, the women who sat the longest and exercised the least were almost twice as likely to die as those who sat the least and exercised the most."

Exercise and Sports Science Review
 
American Journal of Epidemiology

Put quite simply, you have to get up and move every few hours!  Sitting for long periods of time is actually decreasing your life expectancy -- whether you exercise or not.  Take a moment, get up and walk around if you've been sitting for three hours or more.  In a sense, the length of your life depends on it.

2.)  And if that wasn't enough, there has been even more research done on the importance of nutrition.  Specifically, dieting by itself does not significantly create lasting weight loss. OK, I promise not to say "I told you so." Yet another study was done that demonstrated the 3 most important factors in losing weight and keeping it off:

       *  Diet coupled with exercise produces the best results for losing weight and keeping it off

       *  Having a formal or informal support group is key to losing weight

       *  Planning meals ahead of time on a consistent basis is essential to lasting weight loss

Diet is Not Enough

To make it quite plain and to the point, you've got to get up and move every 3 hours to maintain a long and healthy life and if you're serious about transforming your body, change your nutrition to healthy choices and add regular exercise to your daily and/or weekly schedule.

It's all about creating the habits that will create the life you want.  You now have the information, what kind of habits will you create?

Fight SB Syndrome

Well, as promised, this month we are focusing on eradicating SB Syndrome.  And as promised, here is another exercise to help you or someone you know (wink), get rid of the apparent growing syndrome I have observed.

Today's video is an explanation and demonstration of how to effectively do a very common exercise, the lunge.  All too often people seem more interested in immediately grabbing weights and doing one of the more advanced versions, traveling lunges (walking), instead of getting the basics right first.

Check out today's video so that you're sure to get the most out of your lunges, And doing your part to conquer SB Syndrome.

Kurt Elder of Energy F/X Fitness discusses and demonstrates the Lunge exercise (also known as a Split Squat). A great exercise for shaping up those glutes (b...

5 Reasons Exercise Is NOT Just for Your Body

Often times it seems that people think exercising is just about being buff or having a six-pack.  Truth is, exercise is a lot more powerful than that. The amount of chemical reactions that happen not only in the body, but in the brain is staggering.

1.)  Exercise appears to affect brain chemistry in much the same way as antidepressants

2.)  Aerobic exercise slows the the loss of cerebral cortex (the part of the brain that process information) So exercise keeps you smarter longer!

3.)  Anaerobic exercise (think weight lifting, resistance exercise) stimulates the creation of new brain cells in the part of the brain responsible for memory and learning.

4.)  Stressful events actually destroy newly developed nerve cells in the hippocampus, making it harder to retain new lessons or memories.  Simply, exercise combats the effects of stress.

5.)  Exercise actually increases serotonin levels. And by the way, low Serotonin levels have been associated with depression, anxiety, insomnia, and general fatigue.

The long and short of it is, exercise is more about total health and not just how your body looks.  Sure it's an added benefit to look good and have the body you've always wanted, but if you need more motivation, consider the huge impact it has on how your brain functions.

So when you're looking for that little extra motivation to get up and do some exercise, remember it's not just for your body, it'll actually keep you smarter longer, in a better mood so you can keep the friends you have, and will help you combat all that stress you just absorbed from the day.

That should get you up and moving.

Do You or Someone You Know Suffer From SB Syndrome?

OK, I'm going to say it if no one else will. Has anyone noticed how many people have saggy behinds (butts)? I've even heard the phenomenon referred to as Saggy Backside (butt) Syndrome. Now I don't mean to be rude or disrespectful, but c'mon.  I can't tell you how many times I'm asked for exercises that will tone, shape, and lift the area we all notice when people watching at the mall or beach.

And as long as we're being honest, who doesn't appreciate the look of a nice, firm, well shaped behind? 

But let's take the discussion to a functional level.  A study was done several years ago to find out the difference between people with "bad" backs versus people with "good" backs.  They did all sorts of testing, and analysis.  You know what they found? The long and short of it was, those people with "bad" backs had weaker glutes than those people with "good" backs. If your glutes (butt muscles) don't work properly, your back muscles will over work to make up for it. So having functioning, firm, shapely butt muscles is not only attractive, chances are it will keep you out of back pain as well.  Go figure.

Well lucky for you that I have succumb to the pressure of emails and inquiries.  For the month of October I'm going to share with you each week from my private locker of butt exercises, that I virtually guarantee will lift, tone, and shape that saggy backside.  No it won't be some pill, potion, magic pair of shoes, or ointment you can rub on your "effected" area.  You will actually have to put some work in and do the exercises as I specify if you want to get the results. But believe me when I tell you, you will get results.

Check out the video below for your first backside renovation.

Kurt Elder of Energy FX Fitness explains and demonstrates the proper technique for Hip Raises (two leg). A great exercise for both core and glute (butt) acti...

Mid-Week Motivation: Nailing Down Your Zone

Well this month for Mid Week motivation I've been sharing the critical elements to creating you're own Zone experience.  I do hope the information has been helpful. And I really hope that you've broadened your perspective about The Zone; understanding it's more about the elements than whether or not you play on the field.

Keep practicing and refining your elements and I can assure you, you will have your Zone experience and it that will take you to a whole new level.

Check out today's video for a review of all the critical elements, plus a few extras.

Kurt Elder of Energy F/X Fitness reviews the elements necessary for Getting in The Zone. Each week, for the month of September, Kurt shared with you certain ...

Closing the Gap Between Your Big Rocks

Well, here we are again, another Monday.  The last Monday of September.  Can someone please tell me what the heck happened to the year?  I blinked and suddenly we are a mere few days away from October.

Well this month we've been discussing getting clear on what's important to you.  What are your "Big Rocks" (core values)?

The first week I asked you to first get clear on what's important to you.  So many of us pick up values on this journey called life that aren't even ours. Then we wonder why we feel so frustrated or dissatisfied with the direction, quality, or lack of fulfillment our life gives us. So the first part of getting clear on what it is important to you, was to generate a list of qualities or attributes that you admire or consider important.

The following week I asked you to put this list of 7 Big Rocks in order, from most to least important. The purpose was to give you a fuller sense of just how important certain Rocks are in comparison to others.  More importantly it gave you a clearer perspective of what really matters to you. I went on to ask you to personally define what each of these 7 Big Rocks means to you.  You did this by completing the sentence "Being successful at (insert Big Rock here) means . . . .".

So you've created a list, given each Big Rock a measurable definition, and then were asked to sincerely look over your list and ask yourself ""How does my life presently (including work, spiritual practice, family, relationships, health, etc) reflect my Big Rocks/core values?"

If you're like most people, including myself, you found that there is a bit of a gap between what you aspire to and what you're actually living day to day.

Which brings us to today's post. First off, it's not unusual for people to find that their Big Rocks aren't effectively represented in their daily lives.  That's not a problem.  Welcome to life, you know?  What you do about this is now the big key.  If you were to take a look at where you have the smallest sized gap between where you are at now and where you want to be, as defined by your sentence exercise, what 2 changes could you implement this week to help you get closer to that Big Rock?

I want to warn you! Do Not make big life changes in order to close the gap without professional help or at least one heck of a proven support group.

That being said, I would ask you to evaluate each of your Big Rocks and ask yourself the same question.  "What 2 realistic changes could I make in my life right now, that would put me one step closer to being in-line with the life I say I want?" 

Be clear, this is no easy fix.  What it is however is an almost full-proof way to help you stay on track with creating the life you want. Let's be honest, if you're going to push yourself day in and day out to be your best, wouldn't it be nice to be heading in a direction that inspires and motivates you.  Remember, it's all about making small changes and working a little each day, each week, each month.  We're talking about your life here, OK, be a little patient with the process.

I really do hope this process has been helpful for you. I would appreciate any feedback you have about your process, or any questions you may have.

Try Single Arm Rows for a Little Variation in Your Training

As I'm sure you've figured out by now, I usually like to use Friday's as an opportunity to share with you a few of my favorite stretches, exercises and/or rehab movements.

Having been a successful Powerlifter for over 10 years I've had my share of tight muscles, poor flexibility and too much focus on how heavy the weight was instead of proper form.  Being able to Squat over 700lbs as well Deadlift over 700lbs, with a body weight of 200lbs was great. Unfortunately it led to me not being able to sit for longer than 30-45 minutes without my legs going numb. Well those days are long gone and guess what . . . . you get the benefit of all my mistakes.

The stretches, exercises and rehab routines I share with you on Friday are in fact movements I do or have done to get my body back in alignment/balance after 10 years of lifting "heavy".  Don't get me wrong, I'm still pushing myself to the limit every training day.  But the difference is, these days I spend much more time being interested in executing proper form in addition to lifting moderate to heavy. I've done the whole "grab the heaviest weight I can stand and just force the reps".  It's not all it's cracked up to be.

Well I'm 45 y/o now, not 25 y/o.  My ego has taken a backseat to my interest in keeping as much muscle as possible, but only as long as I can enjoy my hobbies of boxing, occasional rollerblading, and anything else that happens to tickle my fancy. I really enjoy weightlifting, but now I am sure to make form first and the weight second.

When it comes to resistance training it's all about variety and proper form.  Need a little variety to your workout that will keep you functional and still challenge you?  Click the video below and add another option to your training routine.

Kurt Elder of Energy F/X Fitness explains and briefly demonstrates a variation to seated rows. http://www.energyfxfitness.com

Mid-Week Motivation: Getting In The Zone -- Let's Put It All Together

Well the month of September is almost over.  I don't know about you, but to me it seems like this year is flying by.

This month I shared with you the elements necessary to getting in The Zone. In addition it has been my intention to help you understand that getting in The Zone is not just for athletes, though that is often where we hear the experience discussed most often. Getting in The Zone is about having certain elements present in order to create the environment for an experience in The Zone.  It's not just for those playing on the field.

The first element we discussed was the idea of Focus/Concentration.  I discussed the importance of taking an activity you enjoy and engaging in that activity for 15-30 minutes with complete 100% concentration. I realize in a world that is pulling us in so many different directions on a day in and day out basis, sometimes just being able to concentrate is a task by itself.  But at the same time it is a necessary component to having a Zone experience. 

The second element I shared with you was the element of Getting in Synch with Yourself.  I discussed with you the concept of being mentally present is one thing, but taking it to the next level and making sure you're also present to the physical part of the experience is equally important, and absolutely necessary to having a Zone experience.

The third crucial element I shared with you was that of Setting Challenging Goals. This is an important point to understand because just concentrating and being in synch is not enough to have a Zone experience if the activity your enjoying is not challenging.  The goal has to require you to step up to another level. It has to require an increase in your concentration level and being in synch with yourself in order to achieve the goal. You can't just go through the motions or just be present at your usual level. You'll have to take it up a notch. Thus the goal is not too easy, but not overwhelming either -- it is achievable, but will require you to use the first two elements to achieve it.

This week's important element is a bit more challenging. It is often referred to as the Loss of Self-Consciousness.  Meaning you are so concentrated on the activity, so in synch with the physical aspect of the activity that it almost seems effortless and you lose the aspect of judging your behavior or performance.  Instead you are solely focused and aware of the actions. It is as if you are an integral part of the process of this activity.  It is more a feeling than an effort. Different from the previous elements, this is more experiential.

As you can see, each of the elements we have discussed this month actually built upon one another.  In order for you to Get in Synch with yourself you have to have established a good level of Concentration, etc.

For the final week I will discuss some other elements that are often mentioned as part of certain Zone experiences so that you have a fuller understanding. Not all the elements are needed, but I believe, from experience, there are definitely certain elements necessary to even create the environment for a Zone experience.

Until next week. . . Keep practicing!

How Do Your Big Rocks Compare?

Two weeks ago I asked you to make a list of values that were important to you.  I then asked you to take that list and narrow it down to the 7 most important values. I also shared a few strategies that might be helpful in coming up with your 7 Big Rocks.

Last week I asked you to take that list and put it in order, from most important to least important, so that you could get a deeper sense of clarity about the things that you've deemed important to you.  In addition, I requested that you then create sentences or a paragraph for each of your core values using the example "Being successful at (input Big Rock/core value) means . . . .". 

This week I am going to ask to take a look at your list.  Does it still ring true?  Now that you've had a few weeks to sit with them, do these Big Rocks/core values still best describe the things that are important to you?  If not, make the necessary adjustments to assure that your list of 7 Big Rocks accurately describes the things that are important to you.  Make sure to complete the sentence exercise for any changes you've made.

That brings us to this week.  I now want you to sit back and read each of your 7 Big Rock sentences aloud. How does it feel? If you're like me it feels pretty darn good to have created a sense of clarity, a map of who you are and what you stand for.  Simply, you've created your vision of the elements necessary for a successful life. You've created a guide, a map to help keep you on track with what you deem important to you.

Feels good doesn't it?

Now that you've read them aloud and have a good sense of what elements are necessary for your successful life, ask yourself, "How does my life presently (including work, spiritual practice, family, relationships, health, etc) reflect my Big Rocks/core values?"

Over the next week or so I want you to really look at what elements you've deemed necessary for a successful life and evaluate yourself honestly and sincerely to see how in-line you are with the values you hold. 

I want you to know that it is not uncommon for people to find that there is a gap between the values they aspire to and the actual way that they live their lives.  In a world that is moving so fast and requiring so much of us, it is definitely a challenge to always be consistent with the values we hold dear.

Not to worry that is the topic of next weeks post -- Getting Your Life In Line with Your Big Rocks.

Remember, my goal in sharing this information with you is to help you create the life and experiences you want to experience. Don't worry about the gaps that may exist, they are just reminders to redirect your energies and be aware of how you spend your time. Next week I'll share with you some strategies to use to help you get on track.

7-10 Minutes Is All It Takes

If you'll remember last week I shared with you 7 of The Most Important Stretches if you spend your day at a desk.  Well as promised here's the other half of the equation.  Stretching is only half of the solution to getting out of pain.  The other half is Massage. And if you can't get to a massage therapist as often as you'd like, self-massage is the next best thing.  It provides many of the same benefits, loosening tight muscles and breaking up scar tissue that accumulates from either working out or from poor posture for long periods of time (think sitting over a desk working).

Truth be known, it only takes 7 minutes to feel the relief of self-massage.  But if you really want to get all of the "bugs" out, and really break-up that tight tissue, try 15-30 minutes of the techniques I demonstrate in the videos below.  Whether it's 7 minutes, or 15-30 minutes, it's a small price to pay to get out of pain and stay that way.  And for those of you that are really serious about kicking pain out on it's ear, do your self-massage followed by your stretching and watch how fast you get results.

And if you don't have your own tube, please visit my store and pick up your Energy F/X Tube. I promise it will last much longer than you're average tube or roller. I use my Energy F/X Tube 8-10 hours a day, 6 days a week with clients and it's still going strong over 1yr later!

Kurt Elder of Energy F/X Fitness gives a brief description of just what is Self-Myofascial Release (self-massage). http://www.energyfxfitness.com

Kurt Elder of Energy F/X Fitness gives a brief description and demonstration of how to use the Energy F/X Tube to perform self-massage (self-myofascial relea...

Kurt Elder of Energy F/X Fitness gives a brief description and demonstration of self massage for the upper body. http://www.energyfxfitness.com