Posted onApril 17, 2024|Comments Off on The real cost of a peloton (and other good fitness and health links)
Do you wish you could do gym workouts but you don’t have access to a gym? If that’s you, IKEA is here to help, with their new pastel-colored DAJLIEN collection (shown above). Especially good for people with small spaces.
Maybe you think the secret of working out at home is to go the peloton route. In that case, you own it to yourself to read about the real cost of a peloton.
I knew how they were doing things like air purifiers and small speakers. I’m glad they continue to offer new things for the home besides furniture. Kudos to them.
P.S. These aren’t IKEA, but they are cool desks for people that like IKEA products. Worth a look.
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As for other gear, if you plan to workout this winter in the great outdoors, consider getting a pair of new balance fresh foam x permafrost running shoes. I am sure they are great. For more advice on working out in bad weather, check out this. It has gear recommendations and more.
Finally, the Guardian has a piece on the new Taschen book focused on Arnold Schwarzenegger. Fascinating. And yeah, Arnold had a head start on most people in the bodybuilding game.
(Link to photo by Ariana Drehsler for The New York Times)
Comments Off on It’s Thursday: let’s go rucking. (Here’s some fitness links on exercise, dieting, gear and more for ya)
Not that you have to run. Walking/running or simply walking is a perfectly fine way to get in some exercise on hot days. The Times also has a walking workout that may be just the thing you need to stay fit safely.
One of the runners featured there is Martinus Evans. He talks about his slow af run club here. I greatly admire him. He has a new book out: if you need inspiration, check it out. (Image above is of the book.) Running slowly in summer is especially a good idea.
It’s not all running here. This is a good piece on self described “swole woman” Casey Johnston who is an inspiration to anyone looking to get fitter using weights. Any type of weight. She publishes an e-book that looks good for beginners especially called Liftoff: couch to barbell. Check out her shop, here for more good things.
Posted onMay 23, 2023|Comments Off on Some thoughts on using Apple devices to get fit
I have now become one of those people who tries to close their rings every day! I tease myself, but I am also happy to try and do it. I find my fitness has definitely improved from the low point it was during the pandemic.
Here’s some tips and things I’ve learned along the way that might help you too if you decide to get fitter this way.
Start of with the default goals when it comes to your rings. You want goals that are achievable but not too easy. To determine that, I recommend you use the watch for a week or so to get some measure of how you are doing. Now it is time to determine your goals.
When it comes to determining your goals, I suggest you go into the Fitness app on your phone. Go to the Summary tab, click on the box labelled Activity. Scroll down to Trends. You can click on Move or Exercise or Stand to see how well you are doing. I found I could meet the default Stand and Exercise goals, but I was having problems with the 900 cal/day goal for Move. I was achieving about 750 cal/day. To stretch and encourage myself, I wanted to change my move goal to 800 cal/day.Â
To changing goals, you can go into the Fitness app on your phone. Go to the Summary tab, click on the green avatar on the top right and then click on Change Goals. It’s pretty straightforward to do that.
Now all you have to do is get off the couch or step away from the deck and close those rings!
I found the Stand goal is helpful for me because it was the first one I could achieve. Whenever I don’t achieve it I now I am sitting down or lying down too much.
Once I had the Stand goal in hand, I went to tackle the Exercise goal. While typical workouts are a good way to achieve that, so to is a brisk walk. I found I was able to get my heart rate up to 70% of my maximum heart rate just by walking. You likely will too. If I do nothing else in terms of exercise, walking alone can get me to meet my exercise goal.
I hate to say it, but it is easy to cheat on your Exercise goal. I found this out when I decided to include housework as exercise. To do that, I picked “Other” as a workout on my watch. After 15 minutes or so of housework, I stopped the workout and checked the data, only to find my heart rate was much lower than a brisk walk (not to mention other workouts). I think housework is good for helping me achieve my Move goals and Stand goals, but I will not include it off my Exercise goals. But that’s just me, though. Housework can be hard work and for some it definitely counts as exercise. (For more on other workouts, read this.)
I found the Move goal hardest to reach. Stand and Exercise are easy to measure. If you find that too and you need help with meeting it, read this. I learned a lot from that piece.
Finally, I was disappointed to find all this exercise was not doing much for my VO2 Max numbers. Then I read how smartwatches aren’t very good at measuring this. At best, you want to see the number trend up. But don’t put too much value in a given number.
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Posted onApril 24, 2023|Comments Off on How to get better sleep using your Apple Watch and the Health app
I wear my Apple Watch every night while I sleep, and I have found it’s been helping me sleep better.
My watch sends a ton of information to my phone during the day, including information about how I am sleeping. When I wake in the morning, I head over to the Sleep summary in the Health app on my iPhone and check how I did that night. Here’s an example:
You can see this was a pretty good night for me. I slept for 7 hours, and I managed to get in a fairly decent amount (for me) of deep sleep. I don’t know if this is typical for most people, but it is for me. I have a number of deep sleep periods, about 4 periods of REM sleep, and the rest is core sleep. You can see I woke up twice, but barely for any time at all. I also found I was refreshed and alert the next morning.Â
That wasn’t typical though. If you look below, you see my sleep for the week:
There’s quite a number of days where I was awake for large periods of time. Every day I would wake up and see that and think: what can I do to fix that? Some days it would be something simple, like the room was too warm. Or I ate too late. Other days it is due to more difficult things like too much stress. (Stressful days tend to cause other issues, like eating badly, which compounds the problem.)Â
Before I had this data, I would let myself sleep badly for a long stretch of time. Now when I start seeing I am not getting enough sleep, I work hard to get the right conditions to get a better sleep the next night.
There are plenty of things you can do to maintain good health: eat well, exercise, and sleep well. The Apple Watch can help with all of those things. If you can get one with these features, I highly recommend it.
P.S. Why is deep sleep important? It could be the time your brain gets cleaned. To see what I mean, go here.
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Posted onApril 21, 2023|Comments Off on Friday fitness links (April 2023 edition)
Here’s some more useful links on staying fit, physically and mentally. Plus some things on sleep, because sleep is an important part of fitness. And more!
Posted onMarch 11, 2023|Comments Off on How to improve yourself this weekend
For some, the weekend is either a time of relaxing or a time of catching up. I think that it can always be a time to improve yourself in some way. Here’s some ideas for you:
Improve your plant game: Plants make me and others happy. If you feel the same, maybe take some time this weekend and upgrade your plants: here’s when its time to repot indoor plants.
Kudos to all of you succeeding this long into your dry January this year. I hope you are crushing it. If you are not, or if you are curious about this and want tips on how to do it well, then check this out.
Dry January does not mean you can’t be social. No sir. If you want to have a party and keep it dry, there’s plenty of ways to do that. One way is with mocktails. For instance, here’s 6 Mocktail Recipes you can use. You can find a ton of such concoctions on the Web these days.
After some consideration, perhaps you want not so much a dry January and more of a…damp January? Yes, it’s a thing. Read this and see what I mean.
For people wanting to get on this healthy bandwagon, don’t wait until next year. As I have argued, February is the best month to do resolutions. Why not have a dry February? The best month to change is the one you’re in on the day you decide to change.
Posted onJanuary 14, 2023|Comments Off on Some help to get you on the path to fitness in January
Welcome to another piece on getting fit.
If you are looking to get fit and wonder if you need to take 10000 steps a day then read that. (Answer: nope). 10000 steps a day is good though. But so are exercise snacks, those bite sized workouts spread throughout your day. If you feel like something more sustained, something more than a snack, why not this nine minute workout?
One of the best things to do is take advantage of exercise you can’t avoid. Case in point: pushing a young one around in a stroller. Make the most of whatever opportunities you have to get fit. Remember: exercise is not just good for the body, but also for the mind. To see what a run does for your brain, read this. To see more on the mental health benefits, read this.
Finally, if you find that even with sustained exercise you still aren’t looking like a superhero, fret not. As this piece shows, some of that extreme fitness is the result of steroid use. You don’t want that.
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Posted onDecember 1, 2022|Comments Off on How to deal with recurring nightmares (plus four other good pieces on better sleeping)
Do you suffer from recurring nightmares? If you do, I highly recommend you read this. It has worked for me and it may work for you too. Sleep can be hard enough to get: being fearful of repeating a nightmare makes it harder.
The Times also has advice on how to deal with waking up in the middle of the night and being unable to get back to sleep, here.
Do you exercise hard? If so, listen to Atlantic CEO Nicholas Thompson who argues that among the things you need to be successful athlete is good sleep.
Sleepwell is an initiative to help people sleep better without medication. You can check it out, here.
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Posted onNovember 12, 2022|Comments Off on If you want to run a marathon but struggle with running
It’s Fall, and Fall means marathon season. Many of the big marathons, like the one in NYC, happen at this time. If the idea of running one next fall is appealing to you and you want some advice on how to approach it, the Washington Post has some fall marathon running tips that can help. And you can find advice everywhere on the Internet, including this blog!
Posted onJuly 20, 2022|Comments Off on Summertime fitness links, July 2022
Here’s a list of things on fitness and health I’ve been collecting that you may find useful. It’s summer: at the very least it’s a good excuse to walk more and eat salads more. 🙂
Exercise: a nice list of articles on getting in shape…
Posted onJune 24, 2022|Comments Off on Two pieces on people Doing the Thing despite Difficulty
Some people find it motivating to see people doing the thing (in this case art and running) despite challenges. If that’s you, then you may find these pieces worthwhile:
I admire people struggling and working to do the thing they love, despite their physical challenges. But I don’t romanticize the physical challenge. And I wish them (and all of us) the best of good fortune in overcoming it.
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Posted onMarch 5, 2022|Comments Off on The very fashionable New Balance 327 are perfect for spring
I think New Balance makes great shoes for lots of reasons. If you are training hard athletically, they can really help you. But not all of us are doing that. Perhaps we just want to go for nice walks in the spring.
If that’s your goal, consider the NB 327.
The cloud version above and the mushroom version below are both really stylish and look really comfortable. They could be perfect for doing that stroll you want to do. They’ll be fine if you also want to pick up the pace.
I love the tread on the back too. I had driving shoes like that and they were incredibly comfortable on long drives on the highway.
(Credit to Uncrate.com for the images)
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Posted onMarch 1, 2022|Comments Off on Forget resolutions and get healthier any time (My fitness and health links for March, 2021)
Forget resolutions: you can get healthier and fitter anytime. Heck, stop reading this and go touch your toes or head out for a walk. When you finish that you can check out these 20 links to help you with exercising more, weighing less, drinking less, sleeping better or anything else related to fitness and health:
Posted onDecember 29, 2021|Comments Off on Great dumbbell exercises and other good things to get back in shape post holidays
If you are past Christmas feast you may be thinking of getting in shape as a New Year’s Resolution. If so, good for you. But you may need help. Here’s some links to do that.
I am a big fan of dumbbells, both at home and in the gym, and I think they are a great way to get stronger and fitter. This particular guide is one of the best ones I’ve seen:Â 19 Best Dumbbell Exercises for Building Muscle 2021 | Garage Gym Reviews. If you want to take them up or get back into them, read that.
Posted onOctober 29, 2021|Comments Off on Eight links to help you have a fitter fall. (Or my fitness and interests for October, 2021)
It’s fall and it’s a pandemic, but gyms are opening wide up and no doubt you (and I) want to get some of our fitness back. Here’s eight links I’ve found recently that could help:
Posted onAugust 3, 2021|Comments Off on Looking to get fit in the pandemic? Here are 37 great links to help you with that
I’ve been struggling to get back in some form of better shape during the pandemic. During that time, I have been researching diets, fitness routines, meditation routines, health links, wellness articles…you name it. Here are some of the good links I have found that are worthwhile:
Posted onJuly 27, 2021|Comments Off on On getting back into running with Darebee
Here on this blog I am a big booster of Darebee. While they have a wide variety of workouts, the ones I am interested in recently are having to do with running. If you are trying to get into or back into running, you might find these useful:
The long run – I am interested in this since I want to get some distance in
Posted onMay 10, 2021|Comments Off on It’s Monday. You need to start getting back in shape. Here’s a good start
If you think, I got to start exercising again, I just got to, but you can’t even begin to know to start, consider this: Easy Cardio Challenge
If you think: that’s too easy, then consider doing them faster. Or add on an additional fitness challenge from Darebee.
And if you aren’t sure how to do these exercises, here is how you a side jack:
Here’s how you do a step jack:
You’re all set. Print off the challenge and put an X through each day you do. In 30 days you will be in better shape than you are now. Just as important, you will have created an exercise routine for yourself. Kudos to you!
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Posted onApril 15, 2021|Comments Off on To lose weight is simple: eat 2000 calories daily and walk 10000 steps
It seems ridiculous to say that, but it really is simple (but not easy): eat 2000 calories daily and walk 10000 steps. To see what I mean, read these two articles:
In both of them, the people who lost weight ate about 2000 calories a day. I mean the guy in the first one literally lived on junk food and still lost 11 pounds in a month.In the second one, the people participating walked 10000 steps as well as ate around 2000 calories. The combination will get you fit and keep you in a calorie deficit mode that will cause your body to lose weight.
Is it easy? For most people, no. Do you have to be disciplined? Yes. Is there ways to go about it that are smarter than others? Certainly.
If you need motivation, read this: You’re ‘Prediabetic’? Join the Club – The New York Times. Why? You might think: I am fine with being overweight. And that’s ok: not everyone looks like a model. But you don’t want to be diabetic if you can help it.
P.S. 2000 calories is a guide. If you are a much smaller person, you might need a smaller number of calories. If you aren’t sure, consult your doctor.
Posted onApril 12, 2021|Comments Off on There is no perfect body for an athlete, and anyone can be fit
It can be a problem: people who are fat or whose bodies don’t fit a stereotype of an athlete don’t think they can be fit without changing their body. So they give up or focus on losing weight rather than trying to get fit. That’s too bad. Fitness leads to a better life, regardless of your age or sex or body size.
(Image from the Bored Panda site. I recommend you go through it. It is amazing to see just how different are the bodies of athletes in different sports.)
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The pros are it encourages kids to get fit. It’s designed with kids in mind, unlike other fitness trackers. And it provides them with a watch to track time too. All good things.
The main con is that all this data for your kid is going somewhere in Google’s cloud. You may not want that to happen. Another con is that these things could take the fun out of fitness. I think it would be a bad thing if kids associated fitness with one more thing they are being graded on.
For some kids this device will be great and it would be a good thing for them to have. You know your kid better than anyone and can make that call.
Posted onFebruary 15, 2021|Comments Off on It’s a new week. Perhaps you need a new goal for the week. Consider working out in the middle of the day.
I was skeptical of the idea of working out every day, but after I read this, I thought it was a good and achievable goal for a week: Midday Workout Habit — I Tried It: Working Out in the Middle of the Day. The key is to be open to change and not go hard every day. But if you can go harder, try it.
Remember, you don’t normally have to exercise a lot. Indeed, this article encourages you to take a bit more than 10 minutes to get some benefits: Exercise 11 Minutes a Day for a Longer Life.
I am a huge fan of the Fitbit Aria scale, even when it is brutally honest about my weight situation. It prevents me from deceiving myself about how I am doing. And it encourages me if I’m making even a bit of progress.
The Aria scale measures both your weight and your body fat percentage to the fraction of a pound. (It also gives you your BMI, but I don’t care about that). That little bit of accuracy helps. I found when I was dieting, sometimes knowing that my weight went down by a fraction of a percentage helped me get through the day. (Motivation often turns on small points like this.) Likewise, right now with the pandemic I see my weight going up by a fraction of a pound every week. So I am trying to get it to go down by a fraction of a pound every week. A half pound every week adds up to 25 pounds in a year.
Having both those numbers prevent you from fooling yourself. If you go on a low carb diet, your weight may drop suddenly, but your body fat percentage may go up alot. (In the past mine did). That tells me that I am not really losing fat or even muscle that quickly. It’s likely water. Over time I did lose weight, but that initial weight loss isn’t what I thought.
The flip side of that is I have noticed my body fat percentage has gone up during the pandemic even though my body weight has stabilized. Makes sense: my physical effort has really gone down hill during the pandemic, and so my muscles have decreased. Sadly. That’s very different from situations I have had in the pre pandemic times when I was working out and my weight was staying the same but my body fat was decreasing. That was good: I was replacing fat with muscle.
Since I also have a fitbit for tracking my activity, all of those numbers sync up in the Fitbit app, which makes it easier for me to track the relationship between my activity and my weight.
I can also use it to track my mental state too. I can tell when I have had stressful times in my life because I either stop eating and suddenly lose weight fast, or I start eating a lot and gain weight fast. I might think I am doing fine, but the numbers say otherwise.
It’s not perfect (what is?). I tend to weigh myself the first thing every morning. If eat a carb heavy meal the night before, my weight will be up. If I stop eating early in the evening, my weight will go down. I don’t worry about it though: I am mostly focused on the trends.
I have gone through two of these scales now and if this one dies, I will certainly get another one. I find it too easy to deceive myself about my weight: the Aria scale is the brutally honest friend I need to stay on track.
Posted onDecember 3, 2020|Comments Off on How to go skating in Toronto in the pandemic
Liisa Ladouceur (shown above) has written a thorough guide for anyone who wants to go skating in Toronto during the pandemic. No, you cannot just show up with your blades and start skating. You need to do more. And you should do more, because skating is a great way to enjoy winter in the pandemic era. So read this: Where to go skating in Toronto in 2020 by Liisa Wanders. Then get out there! Maybe I will see you at a socially safe distance with a fun mask on too.
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Posted onOctober 20, 2020|Comments Off on Just how short a workout can you do and gain benefits? Would you believe 4 seconds?
You might find that ridiculous, but if you read this, you might change your mind.
I have been doing what is known as “greasing the groove” while working at home during the pandemic. I have noticed getting stronger. As well, I stretch at least once a day, and I have found I have become more flexible too.
You will not get in the same shape as someone who works out 30-60 minutes every day. Get yourself some weights or even some heavy objects. Or go over to a site like darebee and get a 1 minute workout. After doing it for a few weeks, you will achieve more than you imagined.
Posted onOctober 3, 2020|Comments Off on In a Hurry? Try Express Weight Training
Weight training has many benefits. If you have been considering it but balking, you likely have multiple reasons for not getting started. One reason might be: you have no time. Well, if you have thirteen minutes, you can do a weight workout. As noted here, In a Hurry? Try Express Weight Training – The New York Times, you can get stronger no matter what. Of three groups tested for strength gain:Â
One group was asked to complete five sets of each exercise, with about 90 seconds of rest between sets. Their total time for a session at the gym was almost 70 minutes. A second group was asked to complete three sets of each exercise, requiring they work out for about 40 minutes. The third group had to finish only one set of each exercise, meaning that they were done after a brisk 13 minutes. Each volunteer performed his given workout three times a week for eight weeks and then returned to the lab to repeat the muscle measurements. After the two months, all of the young men were stronger, a finding that, by itself, is beguiling, since it suggests that people can continue to gain strength even if they already are experienced at resistance training. But more interesting and surprising, the strength improvements were essentially the same, no matter how many — or few — sets the men completed. The men who had stopped after one set gained as much strength as those who had done five sets or three.
As with anything, your results may vary. But if you want to get stronger with the least amount of time put in, consider this.
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Posted onJuly 26, 2020|Comments Off on Three links to help you get back into some kind of fitness routine.
I keep searching for information on fitness, trying to motivate myself to get there. These seemed good to me. If you are in the same slump, check them out:
What are you looking at in terms of exercise? It says:
He recommends following the guidelines provided by the American College of Sports Medicine: doing strength training at least two days per week by performing eight to 12 repetitions of eight to 10 different strength-building exercises each time.
Sounds hard, but it isn’t. And if you need some exercise routes, go to Darebee and find some routines you need.
Comments Off on Lighten your mental load by lifting a physical one: lift weights to lift depression
The pandemic working from home has been hard, and for some of us, eating has been a source of joy. However, I am feeling the need to eat better and maybe even shed a few pounds. For help, I am turning to one of my favorite sites for this: Darebee.
I love DareBee.com for it’s fitness routines and the great posters they provide. They have made getting in some exercise a breeze. But they have other things to help you get fit and live better too. One section of the site is dedicated to Meal Planning. You can find lots of great items there, including ones to help you transition to a vegetarian meal routine
If you feel like eating better, consider checking this out.
Comments Off on Darebee has great meal plans too (if you feel the need to get off the all you can eat pandemic merry go round)
Ok, fine, your workout routine right now might consist of opening the fridge thirty times a day. That’s fair. It’s hard to get motivated to exercise during a pandemic.
But you might be trapped in thinking that a) I am feeling crappy because I am not exercising but b) exercising makes me feel crappy. It’s a dilemma.
I’d rather you read it then summarize it. I will say that one way to get out of the rut you are in is to reconsider what you are exercising for. You may have high goals, and if so, great. But if your goals are: “feel better” then there are plenty of ways to exert yourself (i.e. exercise) that are not crappy. A good long walk (preferably with a destination, at least for me), a bicycle ride, or running around the park with your dog (don’t just stand there) can all work. Stretching daily as a way to break from work is useful. Go to the dollar store and get a jump rope and get outside and skip again. Grab a garbage bag and go pick up some litter (I saw someone on twitter doing this). Do some woodworking or do a lot of batch baking (if you haven’t been exercising, you will find this tiring). Plenty of ways of being active. Or do things like the article says: start off hard into your exercise routine but gradually make it easier and easier.
Most importantly, find an easy way to track it so you stick with it. You will likely find yourself feeling better, or at least less crappy.
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you are feeling worried about doing workouts outdoors
If this is true, you need some workouts to do at home. Now you might be thinking that you don’t have room or equipment or even the energy to workout at home. Think again: these eight workouts below can be done by most people. There’s a combination of things to make yourself more active during the day, from stretching to exercising:
All these workout comes from the DAREBEE website, which has an impressive and excellent database of exercises. You can find all the workouts here, and they are all easily searchable. You can find a workout for pretty much anything.
These days of staying at home during the pandemic are hard days. Being inactive can make it harder. Try lightening things up with a bit of physical activity.
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Like nutrition advice, exercise advice seems to change as often as clothing fashion changes. It can be hard to keep up, and easy to get skeptical that any advice is solid. However, if you want to keep up and are not skeptical, read this: How Smart Exercise Keeps You Younger for Longer.
My take, which is a variation of this, is simple: do a range of exercises, from cardio, to strength, to stretching to balancing. A fitness routine that includes all this is better than a fitness routine that just focuses on one or two areas. And any fitness routine is better than no fitness routine.
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Appreciating it would take four hours to walk off the calories in a pizza or 22 minutes to run off a chocolate bar creates an awareness of the energy cost of food, they say.
That’s true. But it’s also not a great comparison. It’s pretty much a given that exercise is not a great way of losing weight, so most foods will come across as requiring a lot of exercise to work off the food. And it may be a lot more exercise than most people do. This will just end up shaming more people than it benefits.
I think a better approach would be to highlight what percentage of your recommended caloric allowance a selection of food is. I believe this would be much better. Foods have something similar already: they tell you what percentage of vitamins, fibre, etc. a selection of food provides for your diet. They could do the same thing with calories. Hey, on some days when you hadn’t had much to eat, something that provides you 50% of your daily calories may be fine.
No matter what, providing health guidance is never simple. But if I had to decide, I’d go with percentages.
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