Monthly Archives: March 2016

Fitness, health, healthy living, RoadWarrior, Travel

Ch-ch-ch-changes…..

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One of the questions I get all of the time from people about to head out on trips is:

How do you deal with the different time changes all of the time?

To be 100% honest, I lost track of the US time zones years ago.  My personal strategy is to walk off the plane, check my phone and say – “Okay, that’s the time.”  But if that was the answer I left all of you with, this would be a really short (and bad) blog post…..but a really good meme.

The constant questioning from others did make me ask why I don’t have to deal with this anymore.  As I reflected, I realized I do have coping mechanisms that have become such a part of my everyday routines that I don’t even think about them anymore.  Mechanisms like…..

Calendar

Schedule to the time zone you are in –

This one is actually the one I have the hardest time with.  I travel the country and work with clients from all over the country.  It is not uncommon to have meeting requests that start at 8:00 EST when you are staying in the PST.  Remember, it may look good on a calendar but avoid this if possible.

alarm clock

Start early –

Especially if you are traveling west to east.  Don’t fall into the temptation of sleeping later because you ‘are on West Coast time’.  Schedule breakfast or a workout with a coworker/client in the morning.  Get your day started off right and make sure breakfast is on the agenda.

Eat and sleep with the locals –

I don’t want to hear “I’m not hungry”, if it is 6:30ish – eat.  If you normally are in bed and asleep by 11:00 and you find yourself in NYC but home is LA – go to bed.

image

Make sure you work out –

Bring your workout plan with you and make sure you get it in.  Also, be sure it is at your normal time in the day if you can.  If you typically work out in the morning, get up early.  Evening person?  Make sure to either get it in before dinner or be sure to hit the gym after that client meal.  Your rhythm depends on cues like this so make them strategic.

Magnesium

Magnesium is your friend –

This my secret weapon (especially traveling west to east).  Magnesium has the chemical ability to help you not only fall asleep faster but also to reset your circadian rhythm.  I started taking it daily in the form of ZMA to help with Testosterone levels (jury is out on this one from the scientific community) but I can vouch for its effectiveness as a sleep aid.  My wife on the other hand relies on Melatonin to ease her into dreamworld when traveling.  Just try and avoid the true pharmaceuticals.

So there you have it folks, the five things I do to make travel work and to adjust to time changes quickly.  How about you?  What are your strategies?

Diet, Family, Fitness, health, healthy living, My Favorite Things, Travel, Uncategorized

So you think you can’t quit Diet Coke? So did I.

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This past month I was lucky enough to tag along with my wife on a Caribbean cruise that she earned through her Beachbody Coaching business.  This was our first cruise so everything about the planning process was new to us and if you have sensed anything about my approach to travel from my ramblings, I am all about the planning to ensure success in fitness while on the road.

If you have not been on a cruise before, you plan for shore excursions.  You plan what dining rooms you will be eating at each night, you plan your nightly shows and you plan…..your drink package.  The options available among the drink packages is ridiculous.

  •  Just water bottles, we got that.
  • Everything but alcohol, we got that.
  • Beer, wine and well drinks, we got that.
  • If its on the boat, you can drink it, we got that.

Heading into the cruise, I had two non-negotiables when it came to a drink package:

  1. It had to include bottled water
  2. It had to include sodas

Truth be told, I am mildly addicted to Diet Coke.

OK – more than mildly.

dca ddict

I probably drink close to 6 12-ounce servings a day if I am being completely honest with myself.  So the thought of not having access to my beloved silver can was not something I wanted to deal with.  So I bit the bullet and upgraded the Beer/Wine/Well package to include both bottled water and soda – potential crisis averted.

image

When we boarded the ship and entered our stateroom, we were greeted to our specialized Royal Caribbean insulated cups, with a special micro-chip that enables the soda machines to function.  I already felt taken care of, the Diet Cokes could flow already!!

We had a phenomenal time on the cruise.  We dined, we danced, we laid on tropical beaches, we snorkeled.  We had the time of our lives but after 5 days, the wonderful crew of the Oasis of the Seas were pretty adamant that we needed to get off the ship.  So the night before we got back to Florida I packed up all of my things, including my new insulated specially  micro-chipped cup) and that is when it hit me.

I had not filled it with soda even once!!

Now my wife has been on me for years to kick the diet soda habit.  I know it is supremely  bad for me to add all of those chemicals to my body but until this point, I could not tell you the last time I had gone 5 days without a soda, including my stint in the hospital after my black belt test (read that story here).  So I was left wondering, why could I do it without thinking on the ship but struggle for years on land?  Here is what I came up with.

  • Patterns are powerful – I did not have a routine on the ship.  Everything was a new experience that required a new pattern.  I noticed as soon as I got off the ship I was looking to hit the 7-Eleven for that silver label.  I had to evaluate my habits (how I drive to work for example) to see where/when the Diet Coke consumption had become mindless and make it conscious again.
  • I had options – On a cruise, you can get basically whatever you want…and get it everywhere.  I have had to set myself up to succeed the same way.  I drank more water on the cruise than anything else because I could get it easily (easier than the Diet Coke actually).  Set yourself up to have other more healthy options.
  • Make it difficult – I think this is the main reason for my lack of Diet Coke consumption on the cruise actually.  The soda machines were not convenient to where we camped out.  It was easier to grab a water than a Diet Coke.  SO i am going to carry that over and not buy Diet Coke any longer for the house (again, making other more healthy options more convenient)

They say it takes 28 days to make or break a habit.  At this point I am 8 days into this journey and have no intention of turning around.  If I can do this, so can you.  Whose with me?  Whose kicking soda to the curb?

Diet, Fitness, health, healthy living, Recipes, Uncategorized

8 Foods that are good for you but killing your Testosterone levels

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Lately I have been doing a lot of research on how to increase and maintain testosterone levels naturally through exercise, proper sleep and DIET!!  You remember the old phrase – “You are what you eat”?  Yeah, it is true.  Especially true if you are looking to limit your caloric intake but maintain your testosterone levels.

In our bodies every day there is a bit of a battle going on between testosterone and estrogen.  Estrogen in a man’s body leads to fat gain, loss of muscle mass and can actually decrease the effects of testosterone (don’t believe me?  Click here).  In your diet, you not only need to worry about what can lead to higher levels of testosterone but also what would increase estrogen levels.  Pay particular attention to foods that have a high levels of phytoestrogens – a plant based hormone that does a really good job of mimicking human estrogen.

So what are the foods that are often recommended for weight control but are robbing you of the most manly of hormones?  Let’s take a look at 8 ‘good for you’ foods you might want to avoid if you are focusing on your testosterone levels and why you should limit your intake of each.

flaxseed

Flaxseed –

This small seed is often added to food, especially when dieting, to add a lot of filling fiber without a lot of calories and for its benefits in cardiovascular health.  The challenge is this small seed is actually considered to be the #1 way to increase your healthy estrogen levels.  It packs high levels of Lignans (a phytoestrogen shown to directly compete with estrogen in women’s bodies) and should be avoided.

peas

Peas –

Not going to lie, I was not sad when I saw these on the list.  Peas are not my favorite and you will almost never see me eating them by their lonesome.  The fact that they have some of the highest levels of phytoestrogens are just another reason for me to grab another serving of broccoli.

soy beans

Soy beans-

So this is a 4 for the price or 1 category as this also includes Soy Milk, Temphe and Tofu.  These favorites of the vegetarian and vegan clans are contained in just about every imitation meat product known to man.  Soy beans and the various bi-products are another food that are high in phytoestrogens, so much so that peri-menopausal and menopausal women are often advised to up their intake of the wonder legume to increase their estrogen levels.

chick peas

Chickpeas –

Great in Hummus.  Wonderful in falafels.   I even have a great recipe for spicy roasted chickpeas that we will substitute for a protein on meatless Mondays.  Also a great source of phytoestrogens.  If higher T is your goal, avoid them.

beans

Beans –

Yes, they are high in fiber.  Yes, they are high in protein (bring on the muscles!!)  Yes, they can make you feel full for longer (curbing appetite).  Yes they are magic when included in Mexican dishes.  Yes, they are chock full of, you guessed it, phytoestrogens.  Avoid if you can.  Eat in moderation if you can’t give up the 7-layer dip.

alfalfa sprouts

Alfalfa Sprouts –

Just in case as a guy you needed a reason to avoid Alfalfa Sprouts, now you do.  You are welcome.

bran cereal

Bran Cereals –

Have you sensed the theme yet?  Yeah I thought so.

sesame seeds

Sesame Seeds –

Last but not least.  As if you needed another reason to avoid Big Macs while you are trying to put health first but that sesame seed bun is hijacking your attempts at increase your free testosterone.

Please don’t get me wrong about the list above, given the choice between a Big Mac and anything on the list above, pick from the list above!!!  However if you are really focused on your testosterone levels, avoid these and choose other healthy items.  Speaking of which, click here for a list of the top 12 foods you should be eating to help promote testosterone production and retention!!