"If I can’t workout for X long, it’s not even worth it…”
“I’ve really messed up with my nutrition today… might as well also eat Y… (or wait till next week to get back on track)”
“I’ll never be in the shape I was back when I…”
Sometimes these statements are grounded in good intentions, but perhaps unrealistic expectations or standards - leaving us too often with “do nothing”!
With the holidays upon us, bringing change to our usual rhythms and schedules, this pattern of thinking can be especially challenging.
I recommend an alternative - the “something is better than nothing” mindset!
Here are my 4 tips that I hope will help:
During my medical training, short but consistent full-body workouts, sub-optimal as they were, made a HUGE difference for me compared to the alternative of succumbing to several years of being totally sedentary!
Adopting a “something is better than nothing” mindset means starting small, playing the long game, and believing that every investment adds up. It means setting achievable goals. (I like the concept of “micro-habits” - goals “too small to fail”.)
Sometimes, lowering our expectations can actually improve our outcomes!
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While far from an exhaustive list, here are a few important biometrics that I think everyone should know when it comes to preventing cardiovascular disease, a leading (and sadly PREVENTABLE) cause of death in the US and Canada. Check out the graphics below for more info!
(Not included in graphics – “# of cigarettes smoked”. Smoking is a major preventable cause of cancer and cardiovascular disease! If you smoke, please talk to your doctor and seek out resources for quitting – probably the BEST decision you could ever make for your health.)
A healthy diet and regular exercise are POWERFUL lifestyle tools for preventing and even treating conditions like high blood pressure, elevated cholesterol, or diabetes – however genetics also play a large role in terms of who may be affected. That’s why it’s so important for even healthy, active people to be screened! (Note that not all people need to be tested for all of these at all times. For example, a young, normal-weight person may not need an A1C checked.)
For more information on medical dietary and lifestyle recommendations, visit
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations (Spoiler alert – it’s pretty basic, but effective stuff!)
Also, please ask your doctor about age-appropriate cancer screenings, like mammograms or colonoscopies, which save lives!
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I’ve alluded in prior posts that nutrition isn’t always my strong suit - I’ve often been guilty of trying to “out-exercise a bad diet”!
I’ve spent the last few weeks using the “MyFitnessPal” app, with the goal of getting a little lighter for my fall marathon (ok… and also slightly motivated by an upcoming family beach trip.
It’s working. Here’s some thoughts:
First, I recognize that food, weight, and weight-loss are sensitive topics. Calorie tracking, or focusing on a caloric deficit, may not be right for you. This is not a “prescription” for what I think everyone should do - just a *description* of what I have been doing.
For me, tracking food and calories has been less about hitting a certain numeric goal, and more about increasing intentionality and mindfulness. It’s been eye-opening to see how my daily food decisions, big and small, add up.
I’ve been less likely to absent-mindedly reach for the passing handful of pretzels or candy, or eat my kids’ extra nuggets.
I’ve been MORE likely to practice portion control with energy-dense foods, and MORE likely to load up on vegetables and lean proteins.
Rather than focusing on “cutting out” certain foods, I’ve been able to think about how my daily decisions allow me to “FIT IN” foods that I love! I’ve enjoyed pizza, burgers, tacos, popcorn, and alcohol - all just in greater moderation.
I’ve been losing about 1-1.5 lbs per week - between running more and lifting less, I’m sure that includes a little bit of muscle.
To be honest, I don’t think I’ll keep tracking much longer (the logging is a little annoying, and it’s hard to train well in a deficit) - but it’s provided a jumpstart, and it’s nice to know that I’m capable of making changes and practicing what I preach!
I still have much to learn in this area of wellness. For some professional-grade nutritional advice from very smart docs, I highly recommend checking out @drplantel and @drnadolsky on Instagram. I also enjoy following @champcityatx, a regular-dude-turned-super-fit-trainer whose personal story and daily practices constantly inspire me!
]]>Many of us are generally familiar with some of the risk factors for cardiovascular disease (which include conditions like high blood pressure, diabetes, obesity, and elevated cholesterol, and behaviours like smoking or sedentary lifestyle).
But have you ever wondered how exactly these all work together? Or what your specific, personal risk is? Or how modifying one or more of these factors might impact your overall risk?
The ACC (American College of Cardiology) developed an app for estimating just this!
You can find here, as well as on your phone’s app store.
I highly recommend that you give it a visit!
By plugging in information including age, blood pressure, cholesterol levels, smoking status, etc. you can see the impact that changing one or multiple of these variables (e.g. lowering one’s blood pressure, or developing type II diabetes) is estimated to have on a person’s cardiovascular risk. I have found this tool to be uniquely eye-opening as well as motivating for patients with risk factors for ASCVD (atherosclerotic cardiovascular disease). “Numbers-people” might find it interesting to tinker with various hypotheticals and see how it changes the output!
You already know that I am passionate in my belief of the power of exercise (and other lifestyle factors, like diet) to help prevent heart disease and many of the conditions that lead to it!
However, it is important that we recognize the importance of genetics as well. Factors like blood pressure and cholesterol in particular can be strongly influenced by genetics. Sometimes people with good behaviours still get dealt a rough hand, genetically speaking. In some cases, medications may be necessary in addition to an excellent lifestyle, in order to effectively reduce risk. That’s why it’s so important that even “healthy people” get checked, and know where they stand!
Disclaimer: the app is useful as a tool, but only provides estimates based on data collected from other people. Please see the website above for more information about its limitations. If you know or think you might be at elevated risk for ASCVD, please talk to a doctor.
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In my experience, it’s much easier to MAINTAIN strength and muscle than it is to build it. Quick full-body circuits like this one (using the @lebertfitness equalizer bars) are my go-to for keeping the gears greased when I’m short on time, or during periods when I’m prioritizing running over lifting.
I hit this one after a 30 minute interval run. I was going to go for 10 rounds but the baby monitor told me 5 was enough 😂
Is it a comprehensive strength plan? NO! But it hits three big fundamental movements, and it’s a HECK of a lot better than nothing 💪
Challenging some peeps I think could tackle a full 10 rounds! 🔥
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February is Heart Month – check out the videos and read below for some more info on this amazing organ!
1. Basic explanation of the circulatory system
The heart is made up of different tissues including muscle, valves, and electrical fibers. It has four chambers – 2 atria (receive blood) and 2 ventricles (pump blood).
We think of the heart as having 2 sides:
Right side – pump used blood to the lungs for oxygenation, back over to the left side
Left side – pump oxygenated blood through arteries to the body, back through veins to the right side
2. Overview of common types of heart disease
Coronary artery disease – plaque buildup and blockage of the coronary arteries, which supply blood to the heart muscle. Plaque rupture and total blockage can cause myocardial infarction (heart attack.
Heart failure – pump dysfunction caused by heart muscle weakness (systolic heart failure), stiffness (diastolic failure), or valve problems (tight valve = stenosis, leaky valve = regurgitation). Symptoms of heart failure include fluid overload/swelling and shortness of breath.
Abnormal heart rhythms – the most common is atrial fibrillation, which if undetected/untreated can lead to problems like stroke or heart failure.
3. The lingo”
EKG (electrocardiogram) – a tracing of the heart’s electrical activity, used to diagnose rhythm, detect massive heart attacks, and screen for structural abnormalities
Echocardiogram (“echo”) – an ultrasound of the heart that can provide important information about its structure and squeeze function
Tachycardia – heart rate >100
Bradycardia – heart rate <60
Troponin – an enzyme released into the blood by damaged heart muscle, detected via bloodwork. It is used to diagnose heart attacks, but can also be elevated in other situations when the heart is under stress.
Ejection Fraction - the percentage of blood that is squeezed from the left ventricle with each beat. A normal ejection fraction is about 60%.
Stress test - a noninvasive procedure used to detect abnormal blood flow to the heart (suspected severe coronary artery disease). It can be completed on a treadmill, or by injecting medications that cause the heart to beat fast or dilate its arteries, and uses EKGs, echocardiography, and/or a nuclear medicine scanner to detect abnormalities suggestive of poor blood flow.
Angiogram (“cath”) - an invasive procedure whereby physicians inject contrast dye into the arteries of the heart in order to visualize any suspected blockages
Stent - a small device placed during an angiogram to open up a blocked artery
Atrial fibrillation (A-fib) – a common abnormal heart rhythm originating in the atria of the heart. It is common with old age but also can be caused by structural heart disease, medical illnesses (including thyroid disorders), and excessive alcohol use. Complications of “A-Fib” can include tachycardia, heart failure, or stroke. Treatments include fixing the rhythm with cardioversion (electrical shocks), medications; sometimes the rhythm is allowed to persist, and patients may be prescribed medications to lower their heart rate, as well as blood thinners to prevent stroke.
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Push-ups are a great way to strengthen the chest, shoulders, triceps and core, as well as build upper body muscle 💪
For an added challenge, try these variations!
Still don’t have your first push-up?
Start by pushing off of an elevated surface like a bench or table (the lower the harder). OR, start in a high-plank position and slowly lower your body to the ground.
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Build an affordable, versatile, and stow-able home gym with these two pieces of equipment, each great for efficient whole-body strengthening and conditioning. IMO the best bang for your buck after a good pair of running shoes.
The work:
4 rounds (about 16 min)
1. 12 inverted rows
2. 15 EQ pushups
3. 10 KB swings
4. 6 Goblet Squats
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My job is to stabilize these patients to the point that they can be safely cared for outside the hospital. Many of my patients are too weakened to safely go back home and instead require nursing or rehab facilities.
Although I count it a deep privilege to care for these patients, often I wish I could turn back the time and prevent some of the conditions that contributed to their current circumstances.
My experience with disease motivates my passion for wellness and prevention! EXERCISE is one of our best tools for:
#somethingisbetterthannothing
Here are 5️⃣ important health-related numbers to be know about when it comes to preventing cardiovascular disease. SWIPE for a little more info on each!
⭐️ Please also google “ACC ASCVD risk calculator”! (Or go to cvriskcalculator.com) It’s an awesome online tool for estimating your future risk of heart attack and stroke, as well as understanding the impact made by modifying specific risk factors (e.g. lowering one’s BP or cholesterol).
(Note that not all people need to be tested for all of these at all times. For example a young, normal-weight person may not need an A1C checked. Also, please talk to your doctor about age-appropriate cancer screenings, like mammograms or colonoscopies, which save lives ❤️ And if you smoke, please talk to your doctor about quitting - It’s never too late to make a huge difference on your future health!)
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