Uncategorized – Living Style Tips

Pros and Cons of the Peloton

livingstyletips — Wed, 10 Jul 2019 14:42:39 +0000

Health Coach Reviews

What would you say if you could access live and on-demand fitness classes, including cycling, running, yoga, strength, meditation, boot camp, walking, and even cardio, all from the comfort of your environment? your own home? What would you say if you never had to get stuck in traffic or struggle to find a parking spot to attend a fitness class? What would you think if you could join an on-site fitness class at the same time as family or friends from anywhere else in the world? If you’re wondering how all of this is possible, companies like Peloton are doing it for hundreds of thousands of people around the world every day.

So how did Peloton do it? Peloton’s idea is to send families a high-end stationary bike that connects via Wi-Fi, has a 22-inch touchscreen, Bluetooth capabilities, and ANT sensing technology. Those with a Peloton at home can access scheduled live classes from home. If the time doesn’t fit their schedule, classes can be accessed on-demand like Netflix. As the number of customers increases, so does the number of live schedules and on-demand libraries. Peloton’s meteoric popularity has led to the development of other types of in-demand classes, including yoga, meditation, bootcamps, and even their new Peloton treadmill.

Sounds amazing right? So what better way to experience Peloton than in the comfort of your own home? That’s exactly what my wife and I did. We’ve had Peloton bikes and access to all their on-demand classes for the past 9 months, and it’s been a game changer. It changed our lives forever, especially with our busy schedules. For example, my wife has a full-time job and is attending school full-time for her Ph.D. She’s able to get in a 30- to 45-minute workout without worrying about wasting time driving or stuck in traffic on the way to class. She hops right on her bike, takes an on-demand class, and rides away. In addition to the PhD part, I have done this many times as well. Our lives have become so hectic, but Peloton helps us squeeze in one quick and amazing workout when we can.

After using Peloton for 9 months, our pros and cons are as follows:

advantage

right in your house or apartment
No travel time to exercise (you don’t even have to brush your teeth in the morning if you don’t want to)
Can work out anytime, anywhere (even at 11pm – my wife already does it)
The Peloton app offers many options for live bike classes, including outdoor running classes, treadmill classes, strength, yoga, meditation, stretching, bootcamp, walking, and cardio.
Instructors and playlists for motivating, motivating sessions (some even have live DJs)
You have the power to motivate them by giving them a virtual high five during live STEAM sessions
Riders can see their power output, calories burned, heart rate (heart rate monitor required), and how they compare to other riders
Challenge co-workers or other people you know who own a Peloton.We have several coaches who challenge each other weekly on their Peloton
One individual account can be created for your entire family with no additional membership fees
The Peloton app also offers running, core training, cycling and yoga programs that last for weeks (they have a marathon training program)
All lessons and achievements are saved in your profile
You can connect your bluetooth headset so you can ride away without disturbing others
Many hotel gyms have Peloton bikes, so you can hop on a bike and enjoy classes while traveling

shortcoming

A bike with a touchscreen will cost around $2000, so that’s a lot of change.
$40 monthly membership for the entire family
It does take up some space in your house or apartment, especially if you start taking classes that include lifting weights.
It’s a must to buy Look Delta cleats for your cycling shoes (if you have Shimano cleats, you’re out of luck).

As you can see from our list, we thoroughly enjoyed our experience with Peloton. Peloton addresses many of the different barriers people have to being physically active and staying healthy by offering a product that can be used day or night from the comfort of your home. Companies like Peloton are innovative, and many more are following in their footsteps.

New Physical Activity Guidelines

livingstyletips — Thu, 20 Dec 2018 11:15:43 +0000

What if there was a free drug every day that could start improving your health right away? A drug so effective and beneficial to you that it can prevent or treat obesity, reduce your risk of type 2 diabetes and high blood pressure, improve quality of life, and more. Will you accept it?

If you say yes, you’ll be glad to hear there yes Something like this, which can have all these benefits and more: physical activities! You can start by sitting less and moving more, taking a moderate walk to your mailbox, skipping the elevator and taking the extra flight of stairs, or even having a quick dance party in the living room with your family.

In November 2018, the Office of Disease Prevention and Health Promotion (ODPHP) released a new Physical Activity Guidelines for Americans 2nd Edition. The overall message is to sit less and move more, all activities add up. The benefits of being active are undeniable and achievable for everyone at all levels. A single bout of physical activity can lower blood pressure, improve insulin sensitivity, improve sleep, reduce symptoms of anxiety, and improve some aspects of cognition on the day it is performed. These benefits are made greater with a regular pattern of moderate to vigorous physical activity.

Updated Findings and Recommendations

Additional health benefits, including benefits for the brain and for people with cancer or fall-related injuries; and how people feel, function and sleep more generally (immediate and long-term)
Expanded benefits for seniors and those with other chronic conditions
Risk of sedentary behavior and its relationship to physical activity
A Guide for Preschoolers Ages 3 to 5
Requirement to cancel at least 10 minutes of activity
Population-Based Strategies Available to Increase Activity Levels

Physical Activity Guidelines 2nd Edition Main Guidelines

Preschoolers (3-5 years old)

Preschoolers should be physically active throughout the day to promote growth and development.
Adult caregivers of preschoolers should encourage active play, which includes a variety of activity types.

Children and Teens (6-17 years old)

kids deserve 60 minutes Daily or more moderate to vigorous physical activity:

Aerobic exercise: Most of the 60 minutes or more per day should be moderate- or vigorous-intensity aerobic activity, and at least 3 days per week should include high-intensity activity.
Muscle strengthening: Children and adolescents should engage in muscle-strengthening physical activity at least 3 days per week as part of 60 minutes or more of daily physical activity.
Bone Strengthening: Children and adolescents should engage in bone-strengthening physical activity at least 3 days per week as part of 60 minutes or more of daily physical activity.

adult

Adults should be active throughout the day, and Sit less.

Aerobic exercise: adults deserve at least 150 to 300 minutes of moderate intensity per week or 75 minutes to 150 minutes of high-intensity cardio, or an equivalent combination. Activities are best spread out over the course of the week.
Muscle strengthening: Adults should engage in moderate-intensity or greater muscle-strengthening activities 2 or more days per week.
Physical activity equivalent to 300 minutes of moderate-intensity physical activity per week provides additional health benefits.

The updated guidelines also include additional recommendations for older adults, pregnant and postpartum women, and adults with chronic diseases and/or disabilities. They discuss meeting guidelines, safety considerations, and working with healthcare providers.

Eighty percent of Americans do not get enough of the recommended physical activity. But it means there’s a great opportunity to improve activity levels in people of all ages and make a big difference. About half of American adults suffer from one or more preventable chronic diseases, and seven of the 10 most common chronic diseases can be improved with physical activity. These new guidelines have the potential to transform our nation’s health and empower millions of Americans to act today!

refer to:

U.S. Department of Health and Human Services (2018). The Physical Activity Guidelines for Americans 2nd Edition. Obtained from: https://health.gov/paguidelines/second-edition/

Piercy, KL, Troiano, RP, Ballard, RM, Carlson, SA, Fulton, JE, Galuska, DA, … & Olson, RD (2018). Physical Activity Guidelines for Americans. Jama.

The GAP Trail Relay: A Nutrition Approach

livingstyletips — Tue, 25 Sep 2018 10:45:45 +0000

So you decide to challenge yourself and run 150 miles (with a little help from a few friends) Great Allegheny Channel (GAP) Trail Relay. If you are a group of eight, you will run three legs and run 13 to 24 miles during the race. In a four-man superteam? You’ll run 6 legs for 32 to 46 miles.

Sounds easy!

But the GAP relay presents several challenges in terms of nutrition, proper refueling and recovery. You may run short distances that require less than an hour, or run longer distances that require carbs and fluids. When your legs are done, you may rest for an hour or a few hours.

What, when and how much you eat can affect your recovery and your ability to take on this challenge.

simple snack

As a rule of thumb, keep it simple.Stick to easy-to-digest carbohydrates, such as

Pretzels
banana
dried fruit
as shown in the picture
granola bars
applesauce
Sports Gels/Sticks/Liquids

These will help ensure your blood sugar remains stable. Plus, these items are easy to digest, so they’ll help you avoid gastrointestinal (GI) discomfort during your run.

Eating these foods immediately after you finish a leg and within an hour of your next run will help restore muscle glycogen and prepare you for your next challenge.

what to eat during a long break

If you have a few hours between runs, consider a heartier snack — like a peanut butter and jelly sandwich — for protein and healthy fats. Consider filling a thermos of chicken noodle soup or hot water so you can have your oatmeal (with nuts and dried fruit added). If you have a cooler and can keep items at a safe temperature, consider bringing a turkey/ham sandwich, hard-boiled eggs, Greek yogurt, or shredded cheese.

timing

Make sure to give yourself at least an hour before your next leg to digest these high protein/fat foods and prevent GI upset.

If your runs exceed 60 minutes, be sure to carry and consume a sports fuel or sports drink at least every 45 minutes. This will help keep your blood sugar stable and prevent your stored carbohydrates from being depleted. (It’s certainly a risk of running multiple miles over the weekend!)

hydrating

You can prevent dehydration by drinking alcohol early and often. Both water and sports drinks are beneficial. Carbohydrates and electrolytes will help you feel energized and energized. Although the weather will likely be cool and at least one of your legs will likely be in the dark, fluid loss should be a concern. Heavier clothing is less breathable and can increase fluid loss, so carry plenty of fluids with you. For convenience, carry a sports drink bottle or belt and keep the drink in the team vehicle.

planning and communication

Finally, communicate! Be sure to discuss who brings which food and drink with your group members. If you need something while running, don’t be afraid to ask. Your team members are your support system. Talk to each other and keep it up.

Good luck, stay safe, and have fun out there!

Why I Ran Across Haiti

livingstyletips — Sat, 23 Jun 2018 16:22:43 +0000

It would be a lie to say that traveling across the country is on my bucket list. To say I regret doing this would be an even bigger lie. This run was more than I thought it would be. I’ve never felt more accomplished than jumping into the ocean after a seven-day run on the south coast of Haiti. It wasn’t until that moment that I really felt the true meaning or purpose of running. I can now categorically say that this is the most humbling and rewarding achievement of my life.

So why would I sign up for a 200+ mile run across the country? My personal reasons remind me of my grandmother. She is a WWII survivor (which tells you how tough and strong she is) and has the biggest heart in the world. She will not hesitate to help anyone in any way she can. To continue her legacy, my amazing and beautiful wife and I are working to use our gifts in endurance sports to help others.

We are involved with organizations such as the Leukemia and Lymphoma Society, the American Diabetes Organization and the PHenomenal Hope team. We help these organizations fundraise, promote and raise awareness through endurance sports. This time, we’re helping Work (formerly Team Tassy) achieve their goal of ending poverty in Haiti through good work with dignity. The goal of the run is to showcase the beauty of Haiti and its people to the world, and to raise funds for healthcare, job training and education for children.

Going into this race, I know it’s going to be a really tough race. Not only do we have to run across the country, we have to deal with the terrain, the heat of the tropical climate, busy markets along the way, traffic, blisters on our feet, keeping up with our nutrition, and what not. disease. This was by far the most physically demanding 7 day challenge of my life, having completed triathlons and ultramarathons in Brazil. From day one to finish, each day brings new challenges for all runners. For example, our first day was a 34 mile run with the finish line on the school hill. The school house has no running water, holes in the roof, no electricity and an outhouse for bathroom facilities. After a 34 mile run and the final 8 miles uphill, the last thing we want to do is sleep on the floor under a mosquito net and not shower.

The reward came not from completing each run, but realizing why more than 40 people from the US and Canada came together in Haiti. The reward came in realizing why 27 runners made this grueling run across the country in the heat and overcame mountains and injuries along the way. We all have the same reason, and that is for the people of Haiti. We want them to have the opportunity to feed their families without sacrificing their health, their children’s education and their livelihood.

I remember kids coming to see us and play football with us on the first day of school, families living in landfills greeting us with handmade pins and showing their gratitude, kids running miles with us and them Smiles on faces, tears of joy from parents who had the opportunity to put their kids through school, and so on. They often come to mind, which is really what makes this run so humbling and rewarding.

Everyone runs or races for their own reasons. Each of the 27 entrants shared a similar desire to benefit the people of Haiti, and each had their own personal reasons for entering. My own reason is to use my love of endurance sports to help others and continue my grandmother’s legacy. I’ll end this blog with a question from a famous ultrarunner; “When it comes time for you, is the goal to leave a well-preserved body, or do you really want to use it?”.