More Great Movies For Fitness Motivation

Have you finished watching the movies from my previous post? Good! I’ve got another round of movies you can watch to get motivated for the gym, the road, or wherever you hope to crush it next.  Here they are:

 

300

Based on the graphic novel by the famed Frank Miller, which tells the story of the ancient Battle of Thermopylae, what 300 lacks in historical accuracy it more than makes up for with action and striking visuals. In the film, 300 Spartan warriors hold off a massive Persian army made up of both humans and ferocious monsters that outnumbers them 1,000 to one.  To get in shape for the movie, the actors took part in a grueling 10-week exercise regimen headed by fitness guru and world-class mountain climber Mark Twight.  Just knowing that, and watching the non-stop action in the film, is enough to get you pumped up too.  

 

Enter the Dragon

More than 40 years after his untimely death, Bruce Lee remains one of the greatest martial artists of all time.  He was so fast that filmmakers needed to slow down the camera to catch his moves.  Yet as iconic as he is, Bruce Lee starred in a relatively small number of films.  But his best, and indeed considered one of the greatest martial arts films of all time, was, “Enter the Dragon”.  It’s an action-packed movie about a Shaolin martial artist who infiltrates a competition hosted by a dangerous crime lord.  “Enter the Dragon” is filled to the brim with exciting martial arts displays that would make anybody want to attempt a roundhouse kick.  

 

Dodgeball

Billing itself as a “true underdog story”, Dodgeball tells the story of a gym made up of lovable everymen, “Average Joe’s Gym”, who enters a dodgeball competition to earn enough money to ensure that their gym doesn’t get bought out and destroyed by their evil competitor, “Globo Gym”.  It’s a movie with plenty of laughs, and Ben Stiller’s performance as Globo Gym owner White Goodman is arguably one of his finest moments.  But beneath the slapstick humor and endlessly quotable one-liners is a story of teamwork, fitness, and winning a competition against all odds, offering plenty of fitness motivation.  

 

Heavyweights

Before he got the part in Dodgeball, Ben Stiller perfected his “fitness enthusiast villain” character in the 1995 Disney film “Heavyweights”.  One of Judd Apatow’s first films, it takes place at a weight loss camp, run by a sadistic fitness nut played by Ben Stiller whose cartoonishly intense fitness regimens simply make the campers miserable instead of helping them lose weight.  It’s a pretty goofy film overall, but it also imparts an important fitness lesson: that an over-the-top intense fitness regimen isn’t sustainable.  

Three ways to bring yourself out of a fitness lull

mark-dziuban-fitness-lull

There is an old adage that is commonly applied to the process of getting and staying in shape: “the best way to get in shape is to never fall out of it.”

This observation is simple enough, but as any seasoned fitness addict can likely attest, it can be a hard one to constantly apply to your daily workout routine. Every fitness-based schedule, whether it is rooted in weight training, cycling, running, or yoga, is bound to come with its lulls, or periods of time where you feel drained, out of it, or less motivated. These moments are natural, but they can be daunting depending on their severity.

If you are currently stuck in a fitness lull, here are a few quick tips to bring yourself out of it.

 

Shorten your workout

There are many potential contributing factors to a fitness lull, but one of the biggest culprits is overtraining. If you are a runner or a cyclist, for instance, you may have added too many miles too quickly and are now paying for it as your aerobic endurance fights to catch up. In situations like this, a great remedy is to simply shorten your workouts for a few days (or even a few weeks, depending on your exhaustion levels). Cut back a few miles, a few reps, or a few minutes, or simply take a day or two off completely. Then, slowly add intensity and duration to naturally and healthily get back to where you had been prior to your lull. In most cases, you should return to form feeling refreshed.

 

Change your scenery

Whatever your fitness endeavor may be, there is an accompanying environment in which you likely pursue it on a regular basis (weight lifting in a specific gym, doing yoga or cross training in a specific room of the house). If you find yourself lagging with the same old routine in the same old location, revamp the latter by completing your workout with different scenery. This approach is almost entirely mental, but it can potentially perk you up and give your workout a new appeal. You will be surprised how much difference a slight change in surroundings will make.

 

Find a partner

The benefits of a workout partner are almost too obvious to list, yet many people still prefer to do all their workouts alone. Though there is nothing wrong with an occasional solo effort, a partner-based workout system is scientifically proven to jumpstart your motivation. Your partner will be completing the same physical challenges as you, and this comradery alone is motivating as the two of you push each other to the same endpoint. Furthermore, keeping a steady conversation can be asset to making otherwise tedious runs and rides pass by quickly.

More ways to make healthy eating affordable

mark-dziuban-healthy-eating-affordable

A healthy lifestyle is a commitment in many ways, as it requires a fair amount of discipline, will power, and accountability. Making changes to your daily routine can be difficult at times, but these challenges are what will ultimately shape you (maybe figuratively and literally) into a fitter, happier individual.

Where dieting is concerned, one consistent challenge is the price of eating healthier meals on a regular basis. Healthy foods can, at times, reach lofty prices — regardless of where you are shopping. However, there several under-utilized, if not entirely overlooked techniques that can be adopted to make healthy eating less of a financial burden.

Here are three more easy ways to make healthy eating affordable.

 

Don’t buy it, grow it

When it comes to healthy eating, you cannot beat homegrown foods. Many wholesome items, especially fruits and vegetables, are capable of being planted and grown at home in a garden or greenhouse. Figure out which of these foods you consume the most, then find out how to effectively plant and nurture it so that you can produce it yourself. The process may be slow and a little time-consuming at first, but it should pay off in saved money and peace of mind knowing you are eating as naturally as possible.

 

Buy in bulk

Bulk buying can be a huge money saver in many aspects of grocery shopping, and it is just as effective when applied to a healthy eating regimen. You can buy almost any healthier food options in bulk, including grains, meats, fruits, and vegetables. Namely, items like breads and smaller fruits like berries and apples stand as ideal bulk choices thanks to their larger quantities. This approach will save you time otherwise spent on periodic weekly shopping trips, and it should also cut down on general costs (assuming you effectively divide your high-volume purchases into logical portions).

 

Freeze and refrigerate meals

I previously discussed how meal plans can be a huge asset to affordable, healthy eating, as they allow you to plan out healthy meals and apply them to the constraints of your weekly grocery budget. However, you can take this approach a step further by actually preparing your planned meals in advance and freezing or refrigerating them. Depending on the food in question, you should be able to quickly thaw out your food for an at-home meal or a packed work lunch without the present effort of throwing it together on a time schedule. You may even find yourself less stressed as a result of the latter notion.

Diet or lifestyle

mark-dziuban-diet-or-lifestyle

Commonly, when we want to lose weight we go on a “diet”. We often define diet as a reduction in food intake however, the definition of diet, according to the “Concise English Dictionary”, is “Mode of living, now only with especial reference to food.” So, diet is really lifestyle. When we say we are going to go on a “diet”, that carries a negative connotation that one must starve one self in order to lose weight. In fact, what one really needs to do is to make a lifestyle change. A lifestyle change which promotes healthier eating while improving our physical and, subsequently, our mental well being. Let’s face it, nothing improves our mental and emotional well being as seeing our reflection of our ten pound lighter selves.

Before you start your new diet you need to have a general understanding how our bodies convert food into energy and how it stores unused energy for future use. Glucose, or sugar, converted from ingested carbohydrates, is your bodies preferred source of energy, (or fuel), during daily activity. The average adults cardiovascular system has the capacity to maintain approximately 80 calories of blood glucose. When blood glucose rises beyond this level, insulin is released carrying excess glucose back to the liver where blood glucose is converted into it’s storage form, glycogen. Our liver is capable of storing 300-400 calories of glycogen. Once the liver stores are full, insulin carried glycogen is carried to muscles which require glycogen for repair from previous, strenuous activity. The final destination for excess, unused glycogen beyond this point is adipose fat tissue. So, in short, carbohydrates consumed in excess ultimately get stored INSIDE your adipose, or fat tissues as triglycerides.

Now, before you stop ingesting carbohydrates all together and throw on a pair of running shoes to burn off all that excess adipose fat tissue, let’s slow down and talk about this a little more.

We now know ingested carbohydrates are converted into energy. We also know our cardiovascular system stores approximately 80 calories for immediate energy needs. So, instead of ingesting large amounts of carbohydrates three times daily, we should ingest smaller amounts more often so we can slowly replace our depleting blood glucose levels due to daily activity while preventing excess fuel storage in the form of triglycerides which reside in our adipose fat tissues.

So, don’t go on a “diet” and starve yourself. A prolonged, low calorie diet will lead to a slower metabolism and most likely will contribute to weight gain.

In my next blog I will follow up and explain why resistance training is critical to a successful weight loss program which will improve your overall body composition and increased weight loss.

Until then remember, “If you want it, you have to go get it.”

The best movies for fitness motivation

mark-dziuban-movies-fitness-motivation

Movies are appealing for a variety of reasons, but one of the main reasons we continually absorb them is the chance to live vicariously through their characters. Nearly all movie characters endure challenges that are reflective of our own lives in one way or another, and this connection can be incredibly motivating in the right context.

This notion is especially true of sports and fitness films, many of which feature protagonists attempting to improve their athletic skills, win a crucial competition, or simply find their place in not only their sport of choice, but the culture encapsulating that sport.

Here are a few of the best films for fitness motivation.

 

Rocky

Often regarded as one of the most uplifting and motivational sports films of all time, Sylvester Stallone’s Rocky consistently produces a powerful vicarious effect over viewers. Something about Rocky Balboa’s against-all-odds situation is potent and moving, especially when paired with the brutal chapters of his training to fight heavyweight champion Apollo Creed.

At its core, Rocky is a typical David and Goliath tale, but with enough memorable characters and doses of reality to keep it fresh, it is able to remain one of the most resonant films of all time (and if those factors don’t pull you in, the film’s score will).

 

Remember the Titans

The Jerry Bruckheimer-produced Remember the Titans focuses on the true story of African-American football coach Herman Boone (played by Denzel Washington), who helped to bring racial unity to the T.C. Williams High School football team. Though the film is occasionally criticized for following an all too familiar sports film plot, it ultimately succeeds in providing an uplifting message that intertwines themes of tolerance and hard work.

 

Warrior

Warrior exhibits many of the same emotional drawing points as similar films before it (namely Rocky), but it is able to rise above cliche with a series of strong performances and a plot that is full of heart. The fim stars Tom Holland and Joel Edgerton as “two estranged brothers whose entrance into a mixed martial arts tournament makes them come to terms with their lives and each other.” The film is able to remain motivational due to its effective blending of familial turmoil and athletic drama.

 

Miracle

Miracle tells the true story of the 1980 United States men’s hockey team, which stunned the world when it defeated the heavily favored Soviet team to win gold at the 1980 Winter Olympics (aka the “Miracle on Ice”). The film is yet another classic underdog story told in a relatable and inspirational manner.

Kurt Russell’s “again” scene alone is chilling enough to inspire fresh training motivation.

The best cycling apps

mark-dziuban-cycling-apps

Like most aerobic fitness endeavors, cycling requires hard work in a variety of ways: commitment to training, planning routes and loops, developing a weekly schedule that works with your unique employment routine, and making sure your bike is regularly maintained for optimal performance.

With so many variables constantly at play, a biker’s life can occasionally be as hectic as it is relaxing and addictive. Luckily, there are a variety of technological resources available to make cycling an easier and smoother process, namely a long list of useful smartphone apps dedicated to the sports’ most crucial fundamentals.

Here are a few of the best cycling apps.

 

Strava

Strava has risen as a household name in fitness-based smartphone app technology. Aimed mainly at cyclists, runners, and walkers, the app records periods of activity and allows users to simultaneously log them and share them with other Strava users. For cyclists, the app is a great tool for monitoring rides and recording time over set segments.

 

Bike Gear Calculator

Simply titled, but infinitely useful, the Bike Gear Calculator app “is a quick way to compare different gears on your bike and on setups you’re considering, and for seeing how fast you’ll be travelling in a given gear at a particular cadence (pedal revolutions per minute).” The app serves as a great measuring tool and foresight resource for upcoming rides and races.

 

Cyclemeter

Cyclemeter’s main strength is its ability to use past and current experiences to contribute to future training approaches. The app implements GPS ride data to store your progress, focusing primarily on speed, distance, and overall time.

 

Garmin Connect Mobile

Like Strava, Garmin Connect Mobile stands as a popular resource among many different types of aerobic athletes. Specifically for cyclists, the app provides an advanced ride logging system through the Garmin Connect database, which can also be shared across Strava, MyFitnessPal, and other leading fitness-based apps. By using this app, cyclists will also have access to other Garmin features such as LiveTrack, which allows others to track you in real time during a ride.

 

Fill that Hole
Fundamentally different than the other apps on this list, Fill that Hole is a unique and quirky app designed to let cyclists report potholes and other road hazards to local authorities. The UK-based service strives to make the hazard reporting process easier and less micromanaged in terms of communication. After all, a roadside direct line of communication is a lot easier to navigate than a weekly municipal government meeting.

The miracle drug for health

mark dziuban, miracle drug for health

If I told you I have found a pill that has been scientifically proven to slow down the effects of aging, improve your mood, reduce chronic pain, lower your risk of heart disease and certain types of cancer, slow down or prevent the onset of Alzheimer’s, prevent diabetes, improve your sex drive…all while helping you lose weight and improve your overall physique, would you want to start taking it? How about if I told you it was absolutely free, would you want it even more? What if I told you this one pill, when taken regularly and in the correct dosage would also help you get off most, or all of your prescribed medications saving you potentially hundreds or even thousands of dollars each year when meeting health insurance deductibles and co-pays.

If this drug did in fact exist, would you want it? Well it does exist and it’s called *exercise*!

Let’s dig a little deeper.

It’s a scientific fact exercise improves the health of your cardiovascular system by increasing the strength of your heart. This enables your heart to pump more efficiently, therefore creating better blood circulation throughout your body delivering fresh oxygen to your now busy muscle groups and removing nasty toxins out of your body. Not only does exercise increase the size and strength of your muscles but it also increases the density of your bones. This is critical as we age.

Most recently exercise is now linked to overall good brain health providing better memory, less depression, improving comprehension and is now considered one of the best ways to prevent or delay the onset of Alzheimer’s.

So, what types of exercise are beneficial? Basically there are two types of exercise. First let’s talk about Aerobics. Think Jane Fonda. Aerobic exercise increases your heart rate and breathing but not to a point of exhaustion. A brisk walk, a bike ride, raking leaves or mowing the lawn all require an increase in our heart and breathing rates. You can even take a slow paced jog through your neighborhood, run at a pace that allows you to have a conversation with a running partner.

Secondly, strength training or anaerobic exercise. Many people associate this type of training with sweaty gyms filled with sweaty guys pumping several hundred pounds of weights-not necessarily true. Strength training can be quite simple and easy to incorporate into our daily routines. Body weight exercises, done regularly such as push-ups, planks, and air squats can provide a challenge while promoting weight loss and improved, but not necessarily bigger, muscle tone. An inexpensive set of resistance training bands provide enough resistance to achieve noticeable results, and they pack easily into your suitcase so you can continue your workout regimen while traveling, no sweaty gyms required here! Pilates, Yoga, and Tai Chi are also great forms of body weight exercise promoting overall good health.

It’s recommended most adults exercise 150 minutes each week, (in addition to what you may already be doing), and also incorporate 2 sessions of resistance training each week will provide appreciable results. Remember, consistency is key.

The benefits of exercise are simply too numerous to list. 45 minutes, 3 times each week of easy aerobic work and 2 sessions of your choice of strength training every week is all it takes.

In the mid 1600’s an English doctor was quoted saying, “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”

So, let’s take advantage of this miracle drug and get started!

Remember, “If you want it, you’ve got to go get it!”

Five foods that might seem healthy, but are not

mark dziuban, foods that may seem healthy but are not

Since the United States first launched into its health craze about a decade ago, countless brands have been advertising that their foods are now “all-natural,” “gluten-free,” and/or “organic.”

Unfortunately, these claims are rarely ever true, as this presumably healthier food is often packed with saturated fats, toxic sugar substitutes, and high levels of carbohydrates.

Here is a list of five foods that might seem healthy, but actually are not:

 

Granola

It is important to note that not all granola is unhealthy, but many brands add unnecessary sugars and oils to their products during the cooking process, giving them a higher fat content. If you are craving granola, opt to make it at home instead. After all, there are plenty of savory recipes that are healthier — and more satisfying — than the usual store bought brands.

 

Flavored yogurt

No matter how lofty yogurt brands’ claims are, their flavored yogurt is not, in fact, a healthy breakfast option. Instead, these small cups are often loaded with more sugar than you would expect, leaving you feeling hungry shortly after tossing the plastic cup into the recycling bin, Make it a point to incorporate plain Greek yogurt into your diet. You can add fruit or spices to give it more flavor and it will leave you feeling more energized for the day ahead.

 

Margarine

Although it boasts a lower level of saturated fat than its classic butter counterpart, margarine is far worse for your body due to how many synthetic ingredients are added during its production. As a matter of fact, margarine is not even naturally yellow like butter is — it is more of a grey color, but it is bleached to emulate butter and steamed to remove any chemical odors. Perhaps it is time to pitch that container of I Can’t Believe It’s Not Butter! and switch back to butter or a real natural alternative.

 

Instant oatmeal

As unfortunate as it is, packets of instant oatmeal hold little to no nutritional value, especially if they are flavored. Flavored oatmeal has been proven to contain too much added sugar, which, similar to the aforementioned flavored yogurt, will only leave you rummaging around for more food within an hour or so. Instead, opt for the classic instant oats and add in fruit, spices, and other items to add flavor and texture to your morning bowl of oatmeal.

 

Gluten-free foods

This is likely the most shocking item on this list, as gluten-free foods are presumed to be inherently better for you. Unfortunately, that is not the case, as gluten-free foods contain various rice flours, additional sugar, and starches that are not as nutritionally beneficial in comparison to whole grains. So, if you do not have a legitimate gluten allergy, it would be best to avoid gluten-free foods as much as possible.

Exercise habits to avoid

Mark dziuban, workout habits

No matter how long you have been actively pursuing a better fitness routine, it is possible that you have one or more bad exercise habits that are deterring your efforts. In order to fully reap the benefits of your time in the gym, be sure to avoid the following exercise habits:

Skipping gym days. It is no secret that exercising is sometimes a greater test of your mental willpower than your physical abilities. After all, it is rare to find a person who genuinely desires to go to the gym and work out — especially in front of others who may or may not be in better shape than they are. However, it is better to find a way to will yourself to get up, lace up your sneakers, and go to the gym anyway. Such persistence will benefit you in the long run.

 

Taking long rests between exercises. Although it may be tempting to sit down and take a long water break after an especially difficult set of weightlifting or a sprint, it is much better for you to take shorter breaks — anywhere between one and three minutes — as they give you the opportunity to catch your breath without losing momentum or drastically lowering your heart rate.

 

Eating and/or drinking too much. Indulging in full meals or drinking too much water before a work out can lead to nausea, cramps, and other painful side effects. It is better to eat a small, healthy snack — such as Greek yogurt, fruit, or granola — and drink no more than two glasses of water prior to your next trip to the gym, as this will give you the energy you need to follow through with your exercise plan without any additional pain.

If you do choose to eat a full meal before heading to the gym, be sure to do so about two to four hours beforehand.

 

Working out aimlessly. If you go into the gym without at least an outline of your regimen for the day, it is unlikely that you will gain much from your efforts, as you will be more prone to getting distracted or giving up mid-exercise because you are not totally sure of what you are doing.

 

Make it a point to write down your exercise plan, whether on a piece of paper or in a note on your phone. This will not only give you direction at the gym, but help you to familiarize yourself with your gym’s range of equipment as well.

Ways to make healthy eating affordable

Mark Dziuban, affordable healthy eating

A healthy lifestyle is a commitment in many ways, as it requires a fair amount of discipline, will power, and accountability. Making changes to your daily routine can be difficult at times, but these challenges are what will ultimately shape you (maybe figuratively and literally) into a fitter, happier individual.

Where dieting is concerned, one consistent challenge is the price of eating healthier meals on a regular basis. Healthy foods can, at times, reach lofty prices — regardless of where you are shopping. However, there several under-utilized, if not entirely overlooked techniques that can be adopted to make healthy eating less of a financial burden. Here are three easy ways to make healthy eating more affordable.

 

Change your way of thinking

You must possess the proper mindset if you are going to pursue a healthier diet, and this includes the financial end of this pursuit. It is no secret that many Americans resort to fast food, unhealthy frozen meals, and other quick answers to daily meals in an attempt to balance both their time and budget. A big step towards healthier living is coming to the realization that not all healthy meals require large amounts of time and money — you must break away from the conditioned association of unhealthy meal options and affordability. Once you have reached this point, you will be able to better focus on “good deals” that are also good for you.

 

Make a meal plan

If you are concerned about how healthy meals will impact your budget on a long term scale, it is wise to plan out your meals in advance. Use Sundays to make a meal list for the upcoming week, basing the list off of a predetermined meal budget. Estimate how much each meal will cost and use these figures to balance your plan to your liking. You can never have too much foresight in this field, and keeping these habits will give you a better natural perception of the meals you can and cannot make on a regular basis. Plus, if nothing else, a meal plan will add another component to your organization throughout a busy work week.

 

Relish the leftovers

Do not be afraid to make too much of a healthy meal — unless you are extremely picky about repeating specific courses, you may be able to use meal leftovers to get you through multiple days of eating, saving more money in the process. This way, you will at least ensure that you are eating something you know is healthy while saving time otherwise spent on new meal preparations. Additionally, you can use leftovers to craft other healthy dishes (stir frys, salads, and burritos, for example).