The best movies for fitness motivation

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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.

Let’s lose some fat

You’ve heard the advertisements on TV and have read the ads in your favorite magazines, “Use our product and turn your unwanted body fat into muscle.” Sounds easy and simple doesn’t it? Here’s a fact, it can’t be done-it’s just that simple. Fat can never be converted into muscle. In order to achieve the “turn fat into muscle look” you must lose the fat and build your muscle. So, let’s lose some fat.

Glucose, or sugars, are our bodies only source of energy. We can not change that, our bodies need sugar to expend energy. What is in our control however is where our bodies pull that energy from. Carbohydrates are sugars. If we eat too much food in the form of carbohydrates, our body naturally converts excess carbohydrates into triglycerides which get stored in our adipose fat tissues for future requirements. So, if you continue to eat, and not expend enough energy to meet your food intake, into the “ole storage bin” those excess triglycerides go. If you’re like me, that’s right to your midsection.

Our bodies hold a supply of glucose, ready for immediate use in our bloodstream and in our liver. When we exercise and elevate our heart rate above 50% of our maximum heart rate, (MHR), our bodies burn the glucose that is the easiest to get to, the glucose in our bloodstream and liver. Slow your heart rate down and your body will go to your adipose fat tissue and convert your stored triglycerides back into usable glucose. If you exercise at a heart rate below 50% of your MHR, you will “burn fat”-it’s that simple. SLOW DOWN and “burn fat”.

So, let’s find where the ideal heart rate range is so you can monitor your heart rate while performing low level, or steady state aerobics.. We’ll need to calculate your maximum heart rate, (MHR), and your resting heart rate, (RHR). Calculating your MHR is quite simple using this formula:

208-(0.7 x age) = MHR. So a 42 year old would simply calculate as follows:

208-(0.7 x 42) = MHR, 208-29.4 = 178.6, let’s round up to 179 beats per minute, (BPM).

Now that we know your MHR let’sget your RHR. The best time of the day to check your RHR is before you get out of bed in the morning. Simply find your pulse, count for 15 seconds and multiply by 4. Let’s say you came up with 60 BPM. Now we have all the information we need to calculate 50% of your MHR.

((MHR-RHR)/2) + RHR = 50% of MHR
((179-60)/2) + 60 = 50% of MHR
(119/2) + 60 = 50% of MHR
60 + 60 = 120.

Now, per this example, if you were to exercise while keeping your heart rate below 120 BPM, you will convert “fat”, (in the form of triglycerides), back into usable energy or blood glucose.

Be patient, once your body realizes your heart rate has increased it will immediately begin to use your blood glucose but after 15-20 minutes of maintaining an exercise heart rate below 120, your body will begin to convert stored triglycerides back into a usable energy source.

So, go exercise and keep your heart rate down! You’ll finally lose that unwanted fat easier and faster than if you exercised harder!!!

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

2016 Fitness Gear Round-Up

As a fitness connoisseur and lifelong adventurer, I’m always on the hunt for the newest tools and gear to make fitness even more fun and rewarding. 2016 doesn’t disappoint. Check out my latest discoveries. Have you used any of these? What gear have you found to be the most rewarding?

 

2016 Fitness Gear Round-Up

 

Best Cycling Apparel : Vulpine Button Down Oxford Shirt : Perfect for days when you want to ride to work but don’t want to bring a change of clothes. This classic-cut shirt features a lycra mix for stretch and flat seams to prevent chafing.

Men's Button Down Oxford Shirt, Vulpine.
Men’s Button Down Oxford Shirt, Vulpine.

 

Best Fitness Tracker: Fitbit Charge HD : While the fitbit remains to be inaccurate when it comes to measuring miles or tracking steps, it still provides many useful features like the GPS and its community centric spirit. Compete against your family members and friends to see who log the most miles. Are you the fittest of them all?

 

Best Running Watch: Garmin Forerunner 225 / Need to upgrade your running watch? Check out Garmin’s latest tech that features its first heart-rate monitor. It’s best chest-free device a runner can find.

Garmin Forerunner 225
Garmin Forerunner 225

 

Best bike light: Blaze Laserlight / Need your own bat signal? Check out the Blaze, a front light that projects the image of a green, neon bicycle in front of you. The strategy–to help motorists see you before you arrive is a genius way to announce your impending arrival.

 

Best running shoes: ASICS MetaRun / Runners, look no further. This shoes was designed with long-distance runners in mind and has spent more than 3 years being tested in the lab. The kicker? There’s only 60,000 of these shoes made so you better hurry to claim your own.

Asics MetaRun
Asics MetaRun

 

Best headphones: Trainer Ti100 / These lightweight in-ear earphones feature two custom tips. While these phones offer a few improvements from the previous model, like a looser fit, these earphones may feel like they’ll slip out, though they won’t on your run!

 

Best Sleep tech: Withings Aura / Sleep is fundamentally important to athletes so why not include this on the gear roundup. This comprehensive sleep device will measure, soothe, and help keep you slumbering each night. Featuring a smart alarm and brightening lamp, designed to wake you slowly and naturally. Connect the supporting app to monitor your the temperature and noise while you sleep.

Withings Aura
Withings Aura

 

As a fitness lover and outdoor enthusiast, I find it amazing, and at times, overwhelming, at the amount of new technology and gear that is available to buy. It may seem easy to get stuck using the same brand of running sneakers for years on end, but why not give another brand a try? You might be amazed at the differences between two shoes. As always, send me your latest finds as your embark on your active lifestyle.