Let's talk pie

A few years ago I saw this clip of a guy sprinting on a treadmill while a man stands next to him shoveling half a pie into his mouth and washing it down with a root beer. The purpose of the video was not to torment the poor guy on the treadmill, but to point out how it’s impossible to out train a bad diet.  The man on the treadmill sprinted for three minutes and burned about 40 calories. In that same period of time, the pizza man consumed 900 calories of junk. Unless you plan to spend your entire day on a treadmill, you can’t get those calories back. A poor diet decision can derail your body composition goals in a matter of minutes.

The reason I find the video interesting is because it reminded me that when training for body composition goals (lose fat, gain muscle etc.) about 75% of the strategy involves proper nutrition. Even if you train like a madwoman in the gym, if you eat junk, you won’t see the results you’re looking for. Working out gets a lot of attention from the media, which makes sense because they want to sell you exercise products.These outlets won’t see a dime if you start eating more fresh produce and lean proteins, so there is less incentive for them to promote the biggest piece of the wellness pie – nutrition. Moreover, a workout typically lasts about an hour but healthy eating a much more difficult and less glamorous 24/7 endeavor.

Mmm meat pie graph

I experienced firsthand the 75% principle when I was training for a century ride a while ago. Thanks to consistent training and great coaches in the Team in Training program, I saw my biking abilities improve each week. Long rides over the weekend would test my muscle stamina and get my heart racing. Given the amount of time I spent training on the tarmac you would expect me to look like I was in the best shape of my life. But instead of looking like Lance Armstrong, I looked less in shape than I did before I started training. Did all that saddle time on my bike stymie my circulation and prevent me from burning fat? Nope, it’s just that my nutrition sucked. My workouts made me hungrier and I thought that all of the calories I burned gave me license to eat whatever I wanted. It’s a pretty common occurrence when training for endurance events. So much so that Team in Training now warns participants that their programs will not help you meet weight loss goals.

Yes, that is a Capitol dome on top of my helmet

None of this is to say that you should ditch exercising as a method to meet body composition goals. That 25% of the pie is absolutely essential. It helps you build muscle, which helps burn fat and calories throughout the day. Plus there are tons of overarching wellness benefits from working out like improved heart health, increased bone density, greater strength and boosts in energy. Exercise multiplies the effectiveness and results of your healthy eating. So don't lose sight of either parts of the pie and you'll be well on your way to getting better.

Summer Swaps

Cameron Diaz takes advantage of the outdoors, and the local junkyard, by flipping tires

Now that it's warmer I'm making an effort to ditch the gym and do some work outside. Here are some ideas for swapping your indoor workout for the great outdoors. 

Treadmill intervals --> Sprinting up a hill

If you run near the Capitol, you may see me sprinting up the hill and walking down. I felt awkward until I saw a father doing the same thing, but pushing his stroller up the hill with him...faster than me.

Stairmaster --> Climb real stairs

Okay, I'm not sure if anybody really uses the stairmaster anymore but running up and down stairs is an amazing cardio workout. There are large sets of stairs everywhere. Years ago I started to run the stairs at Nationals Ballpark and was worried I'd get shooed away by security. But I may gave started a trend because I saw a bootcamp style fitness class running the steps recently.

Bench press --> Pushups

I can't say enough good things about pushups. They can be modified for any skill level, and they're 100% portable. Don't be shy to bust out a set of pushups on the fly. If they're good enough for the women and men that protect our country, they can help you improve no matter your fitness level. Bodyweight squats and lunges are also just as effective outside as they are in a gym.

Recumbent bike --> Real bike

Are you the guy reading a magazine while halfheartedly pedaling on the bike at the gym? Ditch the periodical and step outside where it’s much harder to slack off. Cycling is also excellent because it’s one of the few exercises that builds muscle and improves your aerobic capacity at the same. So make the investment in a decent bike and hit the trail or roads.

Exercise - Choose your own adventure

Judging by the cover, I choose the turtleneck

One of the reasons I started writing this blog was to encourage others to join me in my effort to get better and help convince people that self improvement is within everyone's reach. In my discussions with friends and family, I've learned many people think they have to subscribe to drastic training programs to improve their health. Even worse, they think the only way to improve their fitness is to spend hours inside a gym. But there is hope for the non gym rats out there. The most athletic people I know have one thing in common, and I'll give you a clue - it's not a gym membership.

Forcing yourself to spend time somewhere you feel uncomfortable is a recipe for frustration and failure. If you're weeks into your training plan and the thought of going to your local globo-gym makes you anxious, how likely are you to meet your fitness goals? Or maybe the gym doesn't bother you, but you find yourself tethered to a treadmill and bored out your mind because someone told you it was the only way to get results. 

For most of us, simply becoming more physically active is a step in the right direction. Research has shown that incremental behavioral changes like parking your car at the back of the lot, taking the stairs at work, and going for a post-dinner stroll add up to real improvements in health and even life expectancy. Add in a few hours of activity over the weekend, like a hike (even around the outlet mall) and you're already doing more than most Americans. 

Ready to take things up a notch? Pick a physical activity or a sport that you enjoy and increase your intensity and duration. If you like walking, consider a longer route that forces you to tackle some hills. If you enjoy shooting hoops, consider joining a rec league. Competing against others is a great way to push yourself to new limits. If you strive get better at your activity of choice each week, I promise you will notice improvements in your fitness levels. It's empowering to recognize that exercise is completely scalable and can be adapted to meet your goals, abilities and preferences. You may not get the six pack in six weeks as promised by the latest infomercial, but you'll find a way to survive without it.

So what's the common trait shared by the fittest people I know? They truly enjoy exercising. Fitness is a lifelong endeavor, so save yourself some trouble and avoid an exercise regime you know you'll hate. Need suggestions on where to start? Ask in the comment section or @willdoeswork on Twitter and I'll try to help.

Health hacks – Eating out edition

Best movie featuring a Rollberblade chase scene, ever (honorable mention goes to Mighty Ducks II)

Sticking to nutrition and fitness goals is simple for the unemployed, independently wealthy and without social lives. The rest of the world has work lunches, date nights, and time constraints that prevent us from completely controlling our nutritional environment. But none of this means that you should give up on your goals and opt for the double bacon cheeseburger every time you’re pressed for time or eating out. Over the years I've learned that restaurants, even those considered fast food, have enough decent options that will keep you on your nutritional track. The trouble is that finding these healthful options takes a bit of health hacking.

Hack #1 – Get over it

First, you need to get over the fear of appearing weird or different for ordering healthy food options in public. You might order non-traditional items at the local homophobic fried chicken dispensary, but that’s something you have to embrace. You could get a snide comment from a dining companion about your decision, but that negative talk is motivated by their insecurity or guilt for not making the healthy decisions you are. You may also get an eye roll from the punk taking your order, but that’s only because he now has to hit three buttons on his register to place your order instead of one. Are you going to let your goals slide to make this guy’s life easier? What may initially seem awkward is really a good thing. Ordering a healthy option will motivate others to do the same and maybe your companions never knew about the health hacks I’m about to suggest. So get over it, and you’ll motivate and educate those around you.

Hack #2 – Subbing

Now that you don’t mind being a little different you’ll have free reign to order a much better meal, even if it’s not exactly on the menu. The pretty simple entry level hack is to substitute the sides that come with an entrée for something more nutritious. If you delve into the nutrition facts, it’s often true that the entrée isn’t all that bad for you, but it’s the fixings like fries that weigh you down. Examples of subbing hacks are:

• Ditch the fries and sub fruit, vegetables or side salad
• Swap steamed white rice for brown
• Opt for whole wheat vs. white bread
• Ask for the roll to be scooped in your sub sandwich (removing inside to reduce calories and carbs)
• Replace items like buttery mashed taters with steamed veggies
• Go with grilled instead of breaded & fried

Some places may charge a little extra for the healthier sides or grilled options, but buck up because it’s worth it. Does the menu have a vegetable side but it comes with an entrée different from yours? Any reasonable restaurant will let you substitute it in. While they may not advertise it, any decent restaurant has vegetables in the kitchen they’ll cook for you in lieu of those oily onion rings. Even fast food restaurants like Wendy’s and the aforementioned fried chicken establishment give you the option of subbing salads or fruit as a side.

Yes, it's real...and low carb too!

Hack #3 – Double down

I’m not talking about the infamous KFC “sandwich” here. Doubling down is an option when you can’t find a suitable substitution, but don’t want to eat off of a half-empty plate. Many places will allow you get an extra portion of the healthy item to replace the unhealthy one. Let’s say you’re watching your carbs and are at a Japanese joint that gives you white rice and salad with an entree. Just ask for a double portion of the salad to replace the rice. I use this tactic at Chipotle frequently. I’ll ditch the white rice and double down on the more nutritious black beans instead. The burrito artists there never blink an eye at my special request and it doesn’t cost an extra dime.

"Some day you'll be able to eat twice as much garbage like me, son"

Hack #4 – Omit and have it your way

I know, this hack has been around since the 70s but it still has tons of value. Simply ask for your food item without unhealthy additives like mayo and cream dressings. If that option makes your food too bland, ask for it on the side. You’ll be more conscious of how much you consume and will eat less than if you left it to the cooks in the kitchen. Remember, they make money by making their food taste as good as possible. They couldn’t care less about the health of your heart or your post-meal energy levels.

Hack #5 – Willpower can be whack

There was a time when I could order a meal that included fries and I had so much willpower that I wouldn’t touch them. I swear, there was that one time. All other times I succumb to the temptation in front of me. My solution is to avoid the temptation completely and ask for meals without things I know will sidetrack my nutrition goals. Willpower ebbs and flows, so it’s easier to eliminate it from the equation completely if you want sustained success. This tenet rings true for food in your home as well. If it’s in your house, chances are you will eventually eat or drink it.

All of these hacks stem from a simple concept – you are in complete control of what you put into your body. When eating out, you don’t have to accept the food items at face value. With a little hacking you can tailor your meals to your goals and motivate others around you to do the same. So set aside the social anxiety and join the legions of others who value healthy eating. Together, we’ll prove to the food industry that there is real demand for more healthy dining options.

Do you have any hacks I’ve left out? Share in the comment section or tweet me @willdoeswork

Information overload

Taking an interest in improving my health through nutrition and fitness completely changed my life for the better, but that's not to say it hasn't come with its difficulties. One of the larger obstacles is deciding where to go for information, advice and guidance.

Next time you're in the grocery line, take note of the magazine covers. The majority of them have promises for ways to drop dress sizes, get a six pack, look great in a bathing suit etc. They also promise you can get these results in little to no time. If you take the time to actually read the articles inside the magazines, the various tips and tricks will likely contradict each other. Cosmopolitan may say you need to avoid carbs like the plague while Redbook praises daily consumption of whole grains to reach your genetic potential in the weight department. The information overload is enough to make your head spin, toss the magazine back on the rack and grab a king size Butterfinger. It's terribly frustrating, and I didn't mention what happens if you dare to Google "weight loss." Access to information is empowering, but too much of it can make simple goals like trying to lead a healthy life seem impossible.

Confusion and conflicting advice is rooted in the one thing that makes the world turn (and creates mo' problems), money. The fitness industrial industry puts food on a lot of people's plates. That gym membership discount you got from your healthcare provider? They give you that because they hope you'll actually go, get healthier and cost them less money by avoiding physician care. The miracle supplement hailed in the latest fitness magazine? They're singing its praise because the pharma company that makes it paid for a two page ad in their latest issue. The 15 minute workout solution touted by your big box gym? They want to get you in and out of their facility as fast as possible to avoid crowding. The splashy headline about how cardio kills in the NY Times? Even though the research was conducted on five mice in a lab, it sells papers.

You may now feel violated by realizing that a lifetime of fitness advice was motivated by profit, but there is hope. The key to deciphering the influx of information, bogus and legitimate, is to remember that it's really not that complicated. Americans were generally in better shape years before any of the diet "secrets" were revealed on the internet. If Gramps was able to avoid obesity and be strong as an ox, so can you. In my mind, it boils down to a few simple tenets. This won't sell magazines, generate headlines, or make me any money but here they are:

1.) Eat whole foods in moderation
2.) Be physically active
3.) Follow tenets 1 and 2 consistently for the rest of your life

I know, this is about as boring as it gets. Of course, there is nuance and detail within points one and two but even following those rules broadly would improve the lives of many people. If you're like me and interested in learning more of the details, start Googling or hit me up in the comments or Twitter (@willdoeswork) but don't forget to be mindful of where your information comes from.

As for me, I started this blog to help spread a positive message about health and help people who may be interested in joining me in an effort to get better. I haven't found a way to cash in on this hobby, so you can trust my information for the time being.

Want more depressing analysis of the "fitness industry"? Here is a good read from Men's Journal http://mjm.ag/13snY8x

New goals, new tactics

(photographic evidence I'm a nerd and train while on vacation)

Refreshed after a week-long vacation, I feel more than ready to tackle some new fitness goals. Training for a half marathon was fun, but the amount of time I spent running prevented me from doing more than sustaining my existing muscle. Because I was focused on endurance, my strength also declined, I probably lost a bit too much weight (It’s kind of embarrassing to go to a major retailer and they don’t carry pants small enough to fit your waist*). Now that I’m packing away my anti-chafing sticks and water belts, I’m ready to hit the weights and try to gain some strength and muscle. My goal is to improve without gaining too much additional body fat, but I realize I won’t be as lean as I am now. All said and done, I hope to be lean and at least 160lbs.

In the past I’ve struggled with sticking with a fitness goal when I’m not preparing for a specific event like a race. I would start a program focused on strength only to change my mind a few weeks into it and swap to a program more focused on losing body fat. Bouncing around from goal to goal makes it difficult to measure success and achieve noticeable results. This time things will be different. I will stick to my goal of adding muscle while at the same time not letting myself get bloated or out of shape. Because who wants to be muscular but sweat profusely walking up the steps to nosebleed seats at the ballgame?

I designed my own workouts, loosely plagiarized from various trainers that I respect. My diet won’t change dramatically except that I am upping my protein consumption and increasing my carbs on the days that I train. Instead of obsessing about macronutrients and calorie counts, I follow some basic rules and adhere to them about 90% of the time. I also allow a few cheat meals on the weekend, because I crave bad chain restaurants and have a fro-yo addiction. An average day would look something like this:

• Breakfast – ½ cup dry plain instant oatmeal with fruit, 3 omega eggs with vegetable topping & ketchup
• Snack – Handful dry roasted almonds, large piece of fruit or plain yogurt
• Lunch – Turkey sandwich on whole grain bread or wrap (no cheese), side of veggies
• Snack – Yogurt or protein shake, second piece of fruit
• Post Workout – Glass of skim milk, fruit or other carb source or protein shake with carbs
• Dinner – Large piece of fish or chicken, whole grain like quinoa or brown rice, and vegetables
• Dessert - Small Greek yogurt and fruit (on training days)

My basic nutrition guidelines don’t allow liquid calories from soda and juices. Though hard to cut out at first, I do just fine with lots of coffee and diet soda. I also steer clear of most processed carbs like white breads or cereals. Whole grain breads and fruits make up the majority of my carb sources. I like to get my protein from lean sources like fish and chicken and my snacks avoid added sugars. I also try to get as many vegetables in as possible, which is so important for general health and disease prevention. If I stick to these guidelines 90% of the time and make adjustments as I monitor my progress, I’m confident I’ll reach my goal of gaining muscle and increasing strength over the next four months.

Another time I’ll go into detail on my training plan. How do you plan to get better?


*Don't judge, I'm a naturally petite man. 

It's within your reach

I do my best to avoid the majority of the “reality” show garbage on TV these days. My disdain for the Kardashian family is a source of domestic strife in my household and I moan every time I’m subjected The Bachelor. That said, I do have a soft spot for The Biggest Loser and Extreme Makeover: Weight Loss Edition. Unlike most reality TV, the shows chronicle attempts at improvement and achieving something positive. They can also inspire viewers who may be struggling with their own nutrition and fitness issues.

Despite the positive message, I’ve seen these shows also complicate things and make fitness seem out of reach for the average person. I see why people may believe they have to abandon their family and move to a secluded ranch (Biggest Loser) or have a personal trainer move in with them (Extreme Makeover) to transform their body and life. While these intense methods make great TV, they can also make change seem impossible for the average person. When it seems like the only way to get fit is to be cast on a TV show, it’s really easy to make excuses for inaction.

The empowering reality is that it's all within our reach. In fact, many of the training techniques used in the latest season of Biggest Loser are suspect at the very least (e.g. running backward on a treadmill?!). Instead, make use of the numerous health and fitness resources available online or at your local bookstore, set some realistic goals, surround yourself with a supportive atmosphere and begin to get better. If you can afford a personal trainer, go for it. If not, check out the thousands of YouTube videos on how to perform exercises with correct form. The amount of available free information on how to improve your fitness and nutrition is dumbfounding. In fact, I think there is way too much information out there, but I’ll touch on that another time.

About a decade ago I was more likely to make excuses for why I was out of shape than put down the Big Gulp and go for a walk. That was until I picked up a book called Body for Life by Bill Phillips. The book spelled out a 12-week body transformation plan that involved healthy eating and a solid cardio and strength training program. It sounds cheesy, but my decision to follow the plan laid out in that book changed my life. I learned about nutrition, the value of exercise, and self discipline, and I did actually transform. The change wasn’t easy at the outset, but I stuck with it for 12 weeks. Ten years later I still follow many of the principles laid out in that book. I didn’t have to move, share a bunk with a trainer or take fancy supplements. I made a commitment to to change and I never looked back. 

You don’t need a television intervention to make positive change. Make a commitment to yourself and begin to get better.

Dare to not compare

About 8 miles into the Pittsburgh half marathon a few weeks ago I noticed a poster someone taped to a light pole along the route. It read something like:

“It’s not the distance you’ve traveled, but how far you’ve come to get here”

Apologies if I butchered a well-known quote, but I was too occupied running to grab a pen and write it down. Regardless, the quote made me smile because it touched on something that I often forget; everybody’s personal journey is different and success can only be measured by your personal achievements.

These days it’s way too easy to get caught up comparing yourself to other people. Facebook, LinkedIn, and newer fitness apps like Runkeeper or Strava provide constant reminders of how you stack up against your peers. Whether it’s the new job, engagement, or 5K time, we spend hours engaged in online one-ups-manship. With the stream of constant comparisons on your newsfeed it’s easy to feel inadequate and lose sight of what matters most: how far you’ve come.

Only you can fully appreciate all of the mountains you've climbed or bumps in the road you’ve weathered to get where you are today. The best way to judge progress is to look in the mirror, not your smartphone.  

Don’t get me wrong, a certain amount of competition can be fun and is arguably necessary but don’t get caught up in it. Set goals that are achievable  and measure your success based on your ability to meet them. So what if the girl you hardly spoke to in high school posts a crazy fast marathon time on Facebook? (Aside: there was a reason you didn’t speak to her, she kinda sucked). What matters most is that you’re improving. Getting better, get it?

I am by no means immune to falling into the comparison trap. I spent an embarrassing amount of time and energy comparing myself to other people when it came to fitness goals. My interest in weight training led me to buy the typical muscle magazines and soon I wasn’t happy unless I looked like one of the genetic freaks on their covers. Fast forward a few years and I still looked like a pretty average sized, albeit fit, looking guy. I’d spent hundreds on bogus supplements and wasted hours on workouts designed for guys who eat steroids for breakfast. I was in a constant state of frustration and felt like a failure. 

It’s sad because at the time I failed to give myself credit for how far I had come. When I first started working out seriously, I could barely do a set of pushups, but after a few years of training I could throw around a respectable amount of weight. Granted, I wasn’t going to grace the cover of any bodybuilding magazines any time soon, but are those guys really a picture of health? I would have been much better off setting some ambitious but biologically possible goals.

So don’t let others dictate your success and give yourself credit on how far you’ve come.

Something new

It’s been a while since I tried my hand at blogging. In fact, it looks like my last blog post was June of 2006. It’s safe to say a fair amount has changed since then, and I’m not looking to revive my old format. Instead of making fun of the headlines, I hope this blog will be a place to provide some advice and insight on ways to become a little better every day, with an emphasis on health and nutrition. Recognizing that my readership will be limited or nonexistent, I hope that this will be a place for me to take inventory on my life and make me more accountable and personally reflect. It will take some time for this space to take shape, but I look forward to what it may become.

Kicking the can

Kicking the can down the road is an easy trap to fall into, and kicking it too far for too long can lead you to kick the can sooner. Okay, I’ll quit with the colloquial acrobatics but my point is most of us are aware of the things in our life that need to change, but find convenient excuses to avoid acting on them. Delaying action and settling or enduring the status quo can damage our lives.  Wow, maybe I read too many self-help books, but stick with me.

Change is one of the most difficult elements of life and it’s easy to become overwhelmed and settle for inaction. It’s easy to kick the can down the road, to wait until next year, or next week to begin to change. Most people know what they need to change to lead a better life, but never take that first step toward change.

I see this scenario played out every year at my local gym. Hoards of fresh faces show up in January and February, presumably to act on a new year’s resolution improve their fitness. It’s not like the concept of exercising more occurred to them on Christmas morning. These people had been kicking the can down the road the previous year or longer. Despite the longer waits for the treadmills, I admire the gym newbies because they’re taking action and beginning to change.

So to keep the foot theme going, stop punting. Don’t let the calendar, work schedule, weather, or personal finances serve as an excuse for inaction. You can get better today by picking one aspect of your life you’d like to improve, no matter how big or small, and act on it. If you want to improve your fitness, go for a walk after dinner. If you want to learn a new language, download a bootleg copy of Rosetta Stone. We’re not talking about moving mountains here. Change is incremental, and any action is better than inaction.

What am I doing to practice what I preach? I have a goal to read more books (without pictures) and exercise more consistently. I plan to read at least 30 pages of “Detroit is the place to be” and I’ll be doing at least 20 minutes of hill sprints tonight.