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!”

Make a Lifestyle Change, Not a Resolution

Mark Dziuban Make a Lifestyle Change Header

If you have been to a commercial gym in the past week (Gold’s Gym, Planet Fitness, YMCA) then you probably noticed that it is pretty full. January is by far the busiest month at most gyms and health clubs. We’ve all heard it from someone before, “My New Year’s resolution is to get in shape and lose weight.” The time between Thanksgiving and the winter holidays is when most people are visiting with family, eating until they are about to explode, and drinking more than they normally would. So on January 2nd when you walk into the gym it almost feels like walking through a college frat party. The biggest problem with resolutions is that they end when the calendar year does. So instead of making a resolution this year, I encourage everyone make a lifestyle change that will continue and evolve with you.

Nutrition

The most important part to hitting any fitness goal is eating a healthy, well-balanced diet. The problem is that most fad diets have an end date. I’ve witnessed many people complete Whole 30 with astonishing results, but as soon as the 30 days are up they are right back to their old diet. As soon as you “go on a diet” you imply that your diet will eventually end. Instead, just change what you eat. Fruits, vegetables, lean meats, whole grains (no, carbs are not the devil), and healthy fats are the basis of any great nutrition plan. My general rule of thumb is if something comes shrinkwrapped or prepackaged then it shouldn’t go in your mouth. While preparing all of your own food is more time consuming, it also teaches you how to be creative in the kitchen.

Exercise

While dialing in your nutrition takes a lot of effort, it is not the only piece of the puzzle. Incorporating some type of exercise into your daily routine will drastically improve your physical and mental well being. Exercise does not need to mean going to a gym and running on a treadmill. Americans are becoming increasingly aware of the benefits of exercise, which means there is something out there for anyone. Yoga, kickboxing, spin classes, mountain biking, hiking, kayaking, and swimming are just a few of the ways you could exercise without ever stepping on a treadmill.

Enjoyment

In the beginning, nobody wants to wake up on a Saturday morning to go on a run, or spend their Sunday afternoon preparing their meals for the week. The quicker you can find enjoyment in your routine, the easier it will become in the long run. Try out a few different approaches to exercise to see what you enjoy and what you can’t wait to be done doing. My wife and I love being outdoors, so we gravitated towards cycling and mountain biking. When I get on a bike, I never have the feeling of not wanting to ride. The most important part is holding yourself accountable once you do find what you enjoy so you can continue improving.

Getting in shape and losing weight isn’t easy. If it was, everyone would do it. You need to be strong willed and be able to motivate yourself under the worst circumstances. However, once you start seeing the results of your hard work, you will wonder why you didn’t start earlier.

Mark’s Go-To Workout

 

Over the years, my workouts have transitioned from one sport to the next. I’m always interested in trying out the coolest trends! In the past, I’ve never been concerned about my nutrition. My philosophy? If I’m working out, I’m working it off. Now, science and technology have provided so much information debunking this fact. Living a healthy lifestyle means so more than being active.

I’m not a nutritionist, and I’m not writing this to tell you how to eat – but utilizing common sense when it comes to your food is important. If you are going to dedicate your time and energy to working out, why not start right at the refrigerator. Why wait for “next Monday” to start that new workout program when you can start right now by reading the back of a food label.

 

Gallery of food photos

 

We already know trans fats, high fructose corn syrup, and hydrogenated oils are bad to consume in high amounts. Want a challenge? Take a minute and go over to your kitchen and read the labels on your favorite snacks. How many trans fats do you see? Now, look to see how many grams of sugar are in single serving. That many?

While you may be working out all the time but you’re not concerned about your diet, chances are you aren’t losing the weight. Here’s a secret. You can become healthier faster by not working out. You’ll actually see more results when you focus on the foods you consume! (Or not consume.)

Don’t worry. Healthy food does not equate to foods that don’t taste good. In fact, if you can discipline yourself for just two or three weeks, and adhere to a healthier diet, you’ll be amazed how awful that old way of eating tastes. Give up packaged foods. Foods with high sugar and high fat. Focus on eating real food – vegetables, fruit, nuts, and meats. The closer it is to its natural state, the more nutrient dense and healthier it is.

After you have the hang of eating real food, you’re ready to work out! As I mentioned earlier I have changed one sport to another and within each sport from one workout regimen to another. I have several workouts that I would like to share with you. I’ll start with exercises you can do at home, no equipment required.

Here are a few of the exercises I use most frequently:

  • Burpees:  I love burpees! A proper burpee begins standing with your feet shoulder width apart, hands above your head. Squat to the floor, hands flat on the floor in front of your feet, kick your feet back at the same time to a straight arm plank. Go down and do one push-up. Kick your feet back to your hands and thrust your body into the air extending your hands over your head. Finish in the standing position your started. That is one burpee!

 

  • Knee Tucks:  Begin this exercise in the straight arm plank position. You can put your feet shoulder width apart or together depending upon your shoulder strength and what is most comfortable. Now, in one single motion, kick your feet to the outside of each wrist, knees bent. Now kick back to your starting position. You’ve done one knee tuck.
  • Side-to-Side Knee Tucks: This exercise is identical to a standard knee tuck except you kick both feet to the same wrist. Alternate each side with each new kick. Don’t worry about kicking your feet all the way to your wrists. Start with what is comfortable –the side to side motion is most important. You’ll work those obliques!

 

  • Spider Push Ups:  A spider push-up is a normal push up with a slight alteration  First let’s make certain your normal push up form incorporates proper technique. Remember, a strong core is necessary to perform a proper push up. If your back is concaved, you are doing it wrong and will potentially hurting yourself.  Flatten your back, get that butt up and hips down. Feel weird? Good, you’ve been doing them wrong. Another common push-up mistake is not going down the entire way or doing a “pulse” push up.  If you turned a 2×4 on its edge under your chest, your chest should touch the 2×4.  On the way up straighten out those elbows.  The spider push-up incorporates all the motion of a properly executed push up except during the push up phase of the exercise, bring in your right knee and try to kiss your elbow with your knee. Alternate side-to-side for each push up.

 

  • Side Bends:  These are exactly what they say – a side bend. Feet shoulder width apart, hands flat against the outside of your thigh. Stand tall and bend sideways at your waist to try and touch the outside of your knee. Keep your core tight, your back straight using your obliques to control the movement. The benefit of this exercise, it allows your heart rate to come down and it comes at a time in the workout where you need to catch your breath.  Enjoy the break.

 

  • Mountain Climber: Start in a straight arm plank position. Quickly move one leg forward under your body, then back, then the other. Almost like running in place in this position.  

 

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I’ve selected a workout that works best with a partner. This provides two things. First, it helps with timing.While you are doing a set, your partner is resting and vise-versa. It also provides a challenge and helps you execute proper form and technique. Second, a partner helps you commit to a schedule and a routine. Ready to get started? Here we go.

 

10 Burpees

20 knee tucks – side to side

50 jumping Jacks

20 knee tucks – feet to wrists

10 Burpees

50 Mountain Climbers (25 each foot)

10 standard push ups

20 knee tucks – feet to wrists

10 Burpees

10 spider push ups

50 jumping jacks

*10 pull ups

20 knee tucks – side to side

10 Burpees

50 Side bends

*10 pull ups

50 mountain climbers

50 side bends

1-mile run

 

*If you do not have access to a pull-up bar, you can do 15 standard push ups, instead.

Keep a slow pace until you feel comfortable with the basic exercises. If 20 knee tucks are too much of a challenge, simply modify the workout. After you increase your strength and endurance, you can begin to challenge your workout partner. Try and go through the series twice!

After you’re finished, treat yourself to a healthy snack and pat yourself on your back. And always remember, “If you want it, you gotta go get it!”