Managing the Hype

I’m not a big fan of hype.  I hate the click-bait feeds in FB (You Won’t Believe What Your 80’s Stars Look Like NOW!), the trend of scare-health claims (Stop Eating This ONE Health Food TODAY), or fitness miracles (Do This ONE Exercise Every Day For Buns of Steel).

So here’s something you should know about hyped-up health claims. A lot of the people who tout products, services and cure-alls may *not* be qualified to do so.  (Gasp).  All one needs is a camera, computer and with the click of the mouse they can create a YouTube channel, blog or website and they can promote, share and drive traffic to their site in about half an hour.   And the worst part is, the information may not be credible.

So when looking at health claims on the Interwebs or from a link your well-intentioned parents sent you, here’s a few things that I think are important to note.

  • There’s not ONE food that is the best to eat or the worst.  Sure, there are foods that are really really really bad, and really, really, really good but there’s not an absolute worst or best.  It’s all relative.
  • There’s not ONE exercise that can eliminate or reduce anything.  The formula is simple; eat right and exercise.  But the application isn’t usually that simple for a lot of people so that brings me to my next point.
  • Any diet or plan that says you can lose 30 pounds in 30 days should be investigated very carefully because the standard for safe and effective (effective is the key word) for weight loss is a pound or two a week.  I know.  We want to wear that bikini yesterday but remember, you didn’t gain the weight overnight.
  • You can’t out-exercise a bad diet.  Unless you’re Michael Phelps who could power 10,000 cals a day (or was it for breakfast?) and still stay lean and cut.  But he’s not of this world so don’t try it.

Well how do you separate the truth from the trash?  You have to do some due diligence.  It’s like distinguishing between fake news and well, you know…news.  So here are a few tips.

  1. Is the article from a reputable source?  Does the author have any professional associations; an RD, member of a board or association, is a member of an accredited fitness association?  Trust me, if you go to school long enough or work hard for the fancy letters after your name, you’ll let everyone know.  No shade, they’ve earned them so they should share them.  I’m certified through ACE and I tell everyone.  🙂
  2. Listen, I’ve got nothing against commerce, but we spend millions annually on health and fitness products.  Millions.  The market is huge. So if you’re reading something and they send you to a page to purchase something, caveat emptor. Read reviews, check into the products, find out the ingredients, who makes them, etc.  A few extra minutes of research will pay off before you pay out.
  3. If you’re hot to try out a YouTube workout, make sure the instructor is qualified.   Just because someone lost weight doesn’t mean they are qualified to someone else or provide nutritional counseling. Yikes!  Does the instructor know how the body works, can they provide modifications for people not able to do a Scorpion?  Sometimes instructors try to “WOW” the audience with big, explosive moves.  But not everyone can do them correctly.  So be cautious.  I’m a big fan of the Daily Burn.  I think they provide great quality workouts for all levels. I also love KAISAFIT   her moves are off the hook tough, so again, know what you know.  And then there’s my girl over at Yoga With Adriene.  She’s amazing and many of her stuff is free.  And it’s the good stuff too, not just a teaser 5 minute video.
  4. If you read an article about something and you see that the author cites a study or an expert in field head to their website for more information.  Subscribe to their newsletter.  I’ve subscribed to many fitness and nutritional newsletters to stay abreast of the industry and to get some insight.  I’ll post them to my resources page.  After I create my resources page.

Yes, the Internet is a huge resource for information that allows many of us to take our health into our own hands, but we still have to make sure we’re looking in the right places.

Now go run!

Keli 🙂

PS – So in the case of the Hollywood headline crap, that’s just weird entertainment that only wastes time because you either get tired of clicking through the first 8 pages of stuff we already know about the stars, but at the end it’s the picture you’ve seen a thousand times.  Right??

 

 

 

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30-Day Challenge Part 3 – Final Update

My 30-Day Tracking challenge is over and yes, I was methodical and religious about tracking my food intake for the past 30 days.  Using the Livestrong website was really easy, their database of foods in ginormous and once I got in the swing of it I enjoyed the ritual of logging what I ate.

My goal for this challenge was not about a diet.  I wanted to clean up my act, drop some bad habits and incorporate better, more nutritional foods in my daily diet.  Sure I indulged and there are a few days I cringed at what I logged.  Other days I would have been proud to post my entire days’ worth of food on Facebook for all to see!

I learned a lot during this challenge.  Being brutally honest with what one eats and drinks is not always pretty. You start to notice trends, both good and bad, after a week or so and you can choose to ignore them or choose to make changes but at least you know what’s what.  Here’s a quick recap.

  • I really do eat a lot of fiber, a lot of fruits and lots of veggies.
  • I made a point to measure my food to make sure I was entering the proper portions
  • Logging my lunch as I made it, rather than after I ate it helped me ‘edit’ what I put in there.
  • I chose foods and snacks (for the most part) based on nutritional value rather than just popping chips down my throat as I worked or watched tv.
  • I (puffy heart) watching the virtual water glass fill up and splash over the rim when I met my water goal (props to Livestrong for this fun visual).
  • I ate “in” more often because it’s easier to track the food I cook.
  • I had to really focus on hunger versus other triggers such as boredom or emotional eating.  This was probably my biggest challenge.  I’m an “eat when I’m happy, eat when I’m sad, eat when I’m bored”  kind of gal!
  • Alcohol calories add up VERY quickly and with that often comes some less than stellar eating habits.

So that’s my month in a nutshell.  For those of you wondering, yes, I did lose a few pounds.  I don’t weigh myself but I have my “test” pants that I tried on every week.  It took about 3 weeks of tracking before I noticed any changes.

Studies show that tracking what you eat will help you shed pounds and I figure it’s mostly because if you are tracking what you eat, you’re more apt to make better choices.  Unless it’s Saturday night and you just opened up a nice bottle of wine!  Or maybe that’s just me!

Now go run!

Keli 🙂

PS – If you joined me in the challenge, let me know how you did!

 

Prep for Success

The following quote from Runner’s World is wildly applicable.  Whether you are training for a race, trying to land a better job or working to shed a few pounds.

Running is just you, the work you put in, and the clock. You can’t cheat yourself. If you don’t put in the miles, you can’t go to the starting line thinking you’re going to pull a miracle out of nowhere. You get out exactly as much as you put in.

Desiree Davila

Now go run!

Keli 🙂


Intensity + Persistence = Results

Want to lose weight, get stronger, run farther, run faster, eat better, or feel better?  Well lucky for you I have a simple equation to help you reach those goals.

Intensity + Persistence = Results

Intensity

You should be exercising at a level that pushes your body to work harder.  Doing cardiovascular activity your breathing should be increased, you should be perspiring and you should not be able to carry on a conversation for long.  Your fitness level dictates what kind of activity will get you to this level.  Some of you may get there with a brisk walk while for others you have to be running to get to this level.  Regardless of the activity make sure you are meeting the intensity criteria.  Honestly, if you are walking with your girlfriendsand are easily chatting the whole time you are not working hard enough.

Persistence

You cannot undue years of being sedentary or that extra 40 pounds in a week or even a month.  There is no miracle cure and no quick fix, contrary to the Beach Body or Nutrisystem ads you see on TV.  It takes  commitment and the persistence to stick with a program.  More importantly, if you find yourself straying from your fitness or healthy eating program, you need to be able to pull yourself back on track.  Finding a coach, a like-minded friend or an online community to help support you on your journey is very important.

Put this equation to work and let me know how it’s going.

Now go run!

Keli 🙂

 

Steps to Success!

In order to grow, thrive and succeed in life you must learn how to push past your comfort zone.  Sure we’d all like to achieve great things without discomfort, stress, embarrassment or failure,  but the reality is that nothing great happens without a deep breath and a jump into the great unknown.

Being able to do this guarantees two things;  you’ll have successes and you’ll have failures.  Success prove that you were right to take a leap and failure shows you where your plan needs fine tuning or adjusting.

I like this quote attributed to Thomas Edison,  “I have not failed, I’ve just found 10,000 ways that won’t work.”

Now go run!

Keli 🙂