February is American Heart Month, the perfect time to learn about your risk for heart disease and the steps you need to take now to help your heart. Heart disease—and the conditions that lead to it—can happen at any age. Keep your heart in tip top shape with these simple suggestions from the American Heart Association:
Focus on fiber. Most U.S. diets are fiber deficient! You need at least 25 grams in a 2,000 calorie diet. Why is fiber so fabulous? Well, fiber can help lower cholesterol levels as well as your risk of heart disease, stroke and type 2 diabetes. It’s also a helpful weight management tool because it makes you feel full after eating. Fiber-rich foods include whole grains, beans, legumes, fruits and veggies.
Go unsaturated. There are several different types of fats, but unsaturated fats are the healthiest for your heart because they help lower your cholesterol levels. Try incorporating foods rich in unsaturated fats like olive oil, nuts/seeds, avocados, and salmon.
Eat Mediterranean. The Mediterranean Diet has been recognized as one of the healthiest ways to eat because it emphasizes plant-based foods (i.e. fruits, vegetables, whole grains) and limits processed foods high in sodium and sugar. Easy ways to follow the Mediterranean diet include eating a plant-based food at every meal and snack and consuming fish and poultry instead of red meat like beef and pork.
Fuel with fish. Try to eat at least two servings of fish each week, especially fatty fish like salmon which contain omega-3 fatty acids to reduce your risk of heart disease. A serving of protein is 3-4 ounces cooked -the size of a deck of cards.
Season with spice. Excess sodium and sugar can increase your risk of heart disease. Swap the salt shaker and sugar spoon for spices like pepper, garlic powder, paprika, cumin, and cinnamon, along with herbs, to add flavor to your foods.
Move more/Sit less The average person needs 150 minutes of moderate activity per week. If you don’t want to focus on the numbers, just move more! Even when you work out regularly, sitting for long periods throughout the day can put you at a higher risk for heart disease and type 2 diabetes.
Include children. So many people are at home these days, whether it is working from home or children in virtual school – so take time to get your kids moving. What could be more fun than hide and seek or tag with your little ones! You’re moving and getting some quality time.
Intensify your routine. As you adjust to being more active, gradually increase your time and/or intensity. A combo of moderate and vigorous activity is even more beneficial for your overall health.
Have fun with it. Choose an activity that you enjoy. When you have fun with what you do, you’re more likely to stick with it.
Not everyone relishes the thought to doing chores, while some people find certain household chores too difficult or tiring.
Nonetheless, doing household chores are important to maintain a clean and hygienic home.
However, there are many other ways you can benefit when you do your chores. This article will discuss the health benefits of doing household chores.
House chores like washing the dishes, vacuuming the floor, cooking, or doing laundry are good to many aspects of your health.
Even though they help burn calories, they offer different other health benefits.
7 Health Benefits Of Doing Household Chores
Below are the significant household chores and the health benefits you can derive from doing them.
1.Washing Dishes
Studies have proved that those who wash dishes regularly have a 30% reduction in nervousness, which translates to better mental health.
Washing dishes involves you concentrating on the plates and removing the stains.
In this way, your mind is focused, which helps you to be calm and relaxed as you concentrate on the dishes, the temperature of the water, and the smell of the dish soap.
However, it is one of the most avoided house chores, especially among teens.
2.Vacuuming
Vacuuming is considered an exercise, and you tend to get a good result when you vacuum the house all at once instead of taking breaks in between.
Vacuuming simply illustrates the idea of using a stone to kill two birds. Here, you get to remove the dirt in the house while toning your legs and arms and burning calories.
3.Cleaning the Bathroom
Cleaning the bathroom requires strength and energy as it requires washing, scrubbing the floor, and wiping.
In addition that it helps you to burn calories, and it also helps to strengthen your immune system because you are getting rid of germs, bacteria, or mold that could have infected you.
Cleaning the toilet can also keep your home healthy and hygienic.
4.Making the Bed
Research has shown that those who make their beds every morning before stepping out of the house tend to have a higher productivity level than those who don’t make the bed is one step of building motivation for the day.
Making the bed can also stimulate you to clean up your room, hence, your room will look and smell better.
With this in mind, you can keep your bedding and laundry smelling fresh and at their best with home cleaning products from The Laundress.
5.Cooking
Cooking goes beyond just preparing food for yourself or your family; it has many health benefits.
Many people have used cooking as a therapy to de-stress and unwind after work.
Also, cooking helps to kill boredom and reduces the rate of anxiety and insomnia.
In addition, when you cook, and it comes out well, you tend to be happier, which is essential to total well-being.
6.Cleaning the Kitchen
Studies have proved that those whose kitchen is dirty and clustered have a high tendency to eat unhealthily.
Cleaning up the kitchen helps you to de-stress and gives you inner happiness.
Also, you tend to eat in a healthier and safer environment. Also, pets or germs don’t get to contaminate your raw or cooked food in the kitchen.
7.Gardening
Studies have shown that those who engage in gardening often have a reduced risk of depression.
Plus, they are happier and eat healthier. There are so many other physical and mental benefits of gardening.
Other Health Benefits of Doing Household Chores
Other health benefits of doing house chores are:
Household chores aid in keeping and making the house clean and germs-free, making the house safer and creating a better atmosphere for rest and sleep. Your health improves better when you sleep and rest well.
Cleaning or decluttering your wardrobe or closet is one of the best ways to keep your house smelling good.
Household activities such as disinfecting the surfaces at home help to keep the surface from bacteria and viral or fungal infections that might cause contamination.
Doing high-intensity house chores like vacuuming, scrubbing, sweeping, or mopping helps to reduce your risk of cardiovascular disease.
House chores such as carpet cleaning and dusting the house help prevent dust accumulation, reducing the risk of asthma attacks for asthmatic patients and dust allergies.
Conclusion
Even though household chores can seem challenging or stressful, keep in mind that you are helping your overall health and wellbeing when you do them.
Families that do house chores together tend to have stronger bonds and love. The health benefits of doing household chores are all-encompassing, touching all aspects of your health.
Testosterone is the driving force behind muscle growth, fat metabolism, and overall physical performance in men. While testosterone naturally decreases with age, there are safe and effective ways to boost your levels without resorting to synthetic hormones.
Below are five top tips to naturally increase your testosterone levels, complete with examples and explanations.
1. Use Herbs Wisely
Herbs have been used for centuries to enhance overall health, and some are particularly beneficial for boosting testosterone levels.
Ashwagandha is one of the most well-researched herbs in this category. This adaptogen has been shown to reduce stress, a major factor in lowering testosterone. A study published in the Journal of the International Society of Sports Nutrition found that men who took ashwagandha had significantly higher testosterone levels and greater muscle mass gains compared to those who did not. To incorporate ashwagandha into your routine, consider taking it as a supplement or adding ashwagandha powder to your smoothies.
Fenugreek is another powerful herb that can naturally increase testosterone. A study in the journal Phytotherapy Research found that men who took fenugreek supplements experienced a significant increase in both strength and testosterone levels after six weeks. You can find fenugreek in various forms, including capsules, powders, and even tea. Adding fenugreek to your diet can be as simple as sprinkling fenugreek powder on your food or taking it as a supplement.
Ginseng is also known for its testosterone-boosting properties. Studies have shown that ginseng can improve sperm quality and increase testosterone levels. It’s also known to enhance energy levels, making it a great addition to your pre-workout routine. Ginseng tea or supplements are widely available and can be a simple way to add this powerful herb to your daily regimen.
2. Take the Right Supplements
While a balanced diet is crucial, sometimes it’s difficult to get all the necessary nutrients from food alone. That’s where supplements come in. Certain vitamins and minerals are directly linked to testosterone production.
Zinc is one of the most important minerals for testosterone production. Zinc deficiency is common in athletes and bodybuilders, often due to intense training that depletes the body of this essential mineral. Research has shown that even a mild zinc deficiency can significantly lower testosterone levels. Zinc supplements are widely available and can be taken daily to ensure you’re getting enough of this crucial mineral. Foods high in zinc, such as oysters, beef, and pumpkin seeds, can also help you maintain adequate levels.
Vitamin D is another critical nutrient for testosterone production. Known as the “sunshine vitamin,” vitamin D is produced in the skin in response to sunlight. However, many people don’t get enough sun exposure, leading to vitamin D deficiency, which has been linked to low testosterone levels. A study published in the Journal of Clinical Endocrinology & Metabolism found that men with sufficient vitamin D levels had significantly higher testosterone levels than those who were deficient. To boost your vitamin D levels, spend more time in the sun, consume vitamin D-rich foods like fatty fish and fortified milk, or take a vitamin D supplement.
Magnesium is another mineral that supports healthy testosterone levels. It works by blocking a protein called sex hormone-binding globulin (SHBG), which binds to testosterone and makes it unavailable for use by the body. By reducing SHBG, magnesium helps increase the amount of free testosterone in your bloodstream. Magnesium-rich foods include spinach, almonds, and black beans, or you can take a magnesium supplement to ensure you’re getting enough.
3. Focus on Your Diet
Your diet plays a crucial role in regulating hormone levels, including testosterone. Eating the right foods can help maintain and even boost your testosterone levels naturally.
Healthy Fats: Fats are an essential part of hormone production. Diets too low in fat can lead to a decrease in testosterone levels. Incorporate healthy fats like those found in avocados, olive oil, and nuts into your diet. A study published in the American Journal of Clinical Nutrition found that men who consumed a diet high in monounsaturated fats had higher testosterone levels than those who ate a low-fat diet.
Protein: Protein is important not only for muscle repair but also for hormone regulation. Consuming sufficient protein can help maintain healthy testosterone levels by promoting fat loss and muscle growth. Lean meats, eggs, and fish are excellent sources of high-quality protein that can support testosterone production. For example, eggs are rich in both protein and healthy fats, making them a perfect addition to a testosterone-boosting diet.
Carbohydrates: While it’s important not to overdo it on carbs, especially refined sugars, complex carbohydrates are essential for energy and hormone production. Foods like sweet potatoes, brown rice, and quinoa provide a steady source of energy and support healthy testosterone levels. A study in the Journal of Applied Physiology found that men who consumed a higher carbohydrate diet had higher testosterone levels during intense physical activity compared to those on a low-carb diet.
Cruciferous Vegetables: Vegetables like broccoli, cauliflower, and Brussels sprouts contain a compound called indole-3-carbinol, which can help reduce estrogen levels and thus increase testosterone. These vegetables are also high in fiber and low in calories, making them great for overall health and weight management, which is also crucial for maintaining healthy testosterone levels.
4. Reduce Alcohol Intake
Alcohol consumption, especially in large quantities, can have a detrimental effect on your testosterone levels.
Alcohol affects the endocrine system, which regulates hormone production. It increases the conversion of testosterone into estrogen, the female sex hormone, and can also interfere with the production of luteinizing hormone (LH), which is essential for testosterone production. A study published in the Journal of Clinical Endocrinology & Metabolism found that even moderate alcohol consumption can cause a significant decrease in testosterone levels.
To protect your testosterone levels, it’s important to limit alcohol intake. Reducing your consumption to occasional drinks or cutting it out entirely can have a positive impact on your hormone balance. Opt for healthier alternatives like sparkling water or herbal teas when socializing or relaxing.
5. Prioritize Sleep
Sleep is often overlooked, but it’s one of the most important factors in maintaining healthy testosterone levels. During sleep, your body goes through several stages of recovery and hormone production, including testosterone.
Deep Sleep
The majority of your testosterone is produced during deep sleep, particularly during the REM (rapid eye movement) phase. A study in the Journal of the American Medical Association found that men who slept less than five hours per night had significantly lower testosterone levels than those who slept seven to eight hours. To maximize testosterone production, aim for 7-8 hours of quality sleep each night. Establish a regular sleep schedule, avoid caffeine in the afternoon, and create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.
Napping
If you have trouble getting enough sleep at night, short naps during the day can help mitigate the effects of sleep deprivation on testosterone levels. Even a 30-minute nap can help boost your overall energy and support hormone production.
Other Natural Ways to Boost Testosterone Levels
In addition to the top five tips mentioned above, there are several other natural strategies you can incorporate into your lifestyle to support healthy testosterone levels.
Strength Training
Exercise, particularly strength training, is one of the most effective ways to boost testosterone. When you engage in resistance exercises like weightlifting, your body responds by increasing testosterone production.
Compound Movements
Exercises that work multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses, are particularly effective at boosting testosterone. These compound movements trigger the release of more testosterone compared to isolation exercises that focus on a single muscle group. Aim to include at least three to four strength training sessions per week in your routine, focusing on heavy weights and lower repetitions to maximize testosterone production.
High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by brief rest periods. This type of training has been shown to increase testosterone levels more effectively than steady-state cardio. Incorporate HIIT workouts into your routine a few times a week to boost your testosterone and improve your overall fitness.
Manage Stress
Chronic stress can have a devastating impact on testosterone levels. When you’re stressed, your body produces cortisol, a hormone that can inhibit testosterone production.
Mindfulness Practices
Techniques like meditation, deep breathing exercises, and yoga can help reduce stress and lower cortisol levels. Practicing mindfulness regularly can help keep your stress in check, allowing your body to produce adequate testosterone.
Balanced Lifestyle
Ensuring a good work-life balance, taking time for hobbies, and engaging in social activities can also help manage stress. By reducing stressors in your life, you can protect your testosterone levels and improve your overall well-being.
What to Avoid When Trying to Increase Testosterone
While there are many things you can do to boost testosterone, there are also several things you should avoid to prevent lowering your levels.
Over-Exercising
While exercise is beneficial for testosterone production, over-exercising can have the opposite effect. Excessive physical activity, particularly endurance exercise like long-distance running, can lead to a decrease in testosterone levels.
Rest and Recovery
It’s crucial to allow your body to rest and recover between workouts. Overtraining can lead to elevated cortisol levels and decreased testosterone. Ensure you’re getting enough rest days and consider incorporating active recovery practices like stretching, foam rolling, and light cardio to help your muscles recover without stressing your endocrine system.
Poor Diet Choices
Diet plays a huge role in hormone regulation, and poor dietary choices can lead to low testosterone levels.
High Sugar Intake
Diets high in sugar and refined carbohydrates can lead to insulin resistance, which is associated with lower testosterone levels. Reducing your intake of sugary foods and drinks can help maintain healthy testosterone levels. Focus on whole foods, including fruits, vegetables, lean proteins, and healthy fats, to support hormone production.
Soy Products
While not all soy products are harmful, excessive consumption of soy has been linked to decreased testosterone levels due to its phytoestrogen content. If you’re looking to boost your testosterone, it may be wise to limit your intake of soy products and opt for other protein sources like meat, fish, eggs, and legumes.
Lack of Sunlight
As mentioned earlier, vitamin D is crucial for testosterone production, and lack of sunlight can lead to deficiency.
Get Outside
Aim to spend at least 15-30 minutes outside in the sun each day, particularly during the midday when UVB rays are strongest. If you live in an area with limited sunlight, especially during the winter months, consider taking a vitamin D supplement to ensure you’re getting enough of this important nutrient.
Exposure to Environmental Toxins
Certain chemicals found in plastics, pesticides, and other environmental sources can disrupt hormone production and lower testosterone levels.
Testosterone is a vital hormone for men, particularly those involved in bodybuilding and strength training. By incorporating these natural strategies into your lifestyle, you can boost your testosterone levels safely and effectively.
Use herbs wisely, take the right supplements, focus on your diet, reduce alcohol intake, and prioritize sleep to optimize your testosterone production. Additionally, be mindful of other factors like stress management, avoiding over-exercising, and reducing exposure to environmental toxins.
With a holistic approach, you can enhance your physical performance, build muscle, and improve your overall health naturally.
In statistics, regression toward the mean (also called reversion to the mean, and reversion to mediocrity) is a concept that refers to the simple fact that if one sample of a random variable is extreme, the next sampling of the same random variable is likely to be closer to its mean.[1][2][3] Furthermore, when many random variables are sampled and the most extreme results are intentionally picked out, it refers to the fact that (in many cases) a second sampling of these picked-out variables will result in “less extreme” results, closer to the initial mean of all of the variables.
Mathematically, the strength of this “regression” effect is dependent on whether or not all of the random variables are drawn from the same distribution, or if there are genuine differences in the underlying distributions for each random variable. In the first case, the “regression” effect is statistically likely to occur, but in the second case, it may occur less strongly or not at all.
Regression toward the mean is thus a useful concept to consider when designing any scientific experiment, data analysis, or test, which intentionally selects the “most extreme” events – it indicates that follow-up checks may be useful in order to avoid jumping to false conclusions about these events; they may be “genuine” extreme events, a completely meaningless selection due to statistical noise, or a mix of the two cases.[4]
Wikipedia 2022
Lifting sports similar to other higher, faster, further sports has objective and measurable outcomes at almost every turn. At the start of lifting this is one of it’s main attractions and something that really drew me to the sport initially as someone who pretty only played team sports.
What attracted me to lifting was that
It’s only me and my efforts that determine my success and failure which is a better simpler situation to get your head around. Take responsibility for your own actions and live and learn.
The objectiveness of the sport. We all lift to the same standards so if I lift more than you under the same standards and circumstances we can say that on the day I was the better lifter.
The fact that I can track how my lifting is going in every session based off how things are moving and how I am feeling.
These are big positives to the sport and to the training especially when compared to other sports. Even in a sport like sprinting how you feel in your training runs and what the stopwatch says can not add up. I remember doing some runs where I felt fast and for whatever reason (tensing up trying to force it) I was slower than average. There is a constant awareness of how things are going in lifting sports that really isn’t present in any other sport I have trained for or tried.
The double edged sword of being aware of how you are doing
I think there are a lot of parallels to lifting and investing. There are good choices and processes that coaches and experienced lifters know that pay off in the long run. In a parallel to investing there are good practices like sticking to undervalued investments and practicing good risk management that pay off in the long run. This doesn’t mean that making decisions and acting out on short term goals won’t pay off. Doing a program like Smolov that pretty much says fuck you to load managment and injury risk can add 30-60kg on your squat in 12 weeks. However it also can lead to a series of overuse issues and annoyed connective tissue that can take months or years to get over. Training to failure or AMRAP sets can lead to really good progress in terms of both size and strength in the short term but they can also lead to your fatigue quickly outstripping your fitness levels which will lead to stagnation, regression and eventually injury. When you push into the limits on intensity in the form of rep towards failure or weight on the bar close to failure yoru fatigue is going to come and beat your ass.
When we do well however we get the good feelings. When you hit a personal best it feels good man. Endorphins enter the chat and make everyone feel good. Coach feels good because they feel validated for their choices and your success. The lifter feels good because number go up and number go up good.
The goal of the sport is number go up, and trust me when I say as coaches we want number go up just as much as lifters want number go up. However we need to think of the long term plan and how we are going to be progressing not just this week or block but also in this year and the next. Therefore we need focus on process and habits because we fall to this level and it’s the only thing we can do really that guarantees prolonged success.
Before I can go into this concept more and how it will make you a better lifter in the short term but also in the long term I need to discuss the idea behind this article and really the lynch pin that holds this argument together.
Regression toward the mean as a lifter.
There predominant model for training and managing fatigue when it comes to the planning of training is the fitness/fatigue model also known as the two factor mode of fitness. Basically when we engage in a training regime or workout we put stress on certain physical factors we want to see progression on. During the training process our short term preparedness and fitness will be reduced after we put a stressor on it. I.e. straight after a workout whatever we have directly trained should reduce in performance. In layman’s terms if you do a hard squat workout and try to do a max squat a few hours afterwards your squat max should be less than what it was before the workout because you have caused localised damage to the muscle and connective tissues, you have depleted energy substrates from cells and neurons and your nervous system will be fatigued.
However after this stressor has been recovered from allowing enough time, sleep and calories/protein then the next time we perform the same protocol or workout we should do better than the time before. Depending on how close to the thing we want to get better at we should see a direct in performance on that fitness characteristic as well.
Again to use an analogy lets say we are performing a volume focused block of training. We are doing 10s on squat. Week one of the program will be more difficult than it might be due to the novelty factor of the training. Lets say we just came off a competition peak so volume will have been reduced for an extended period of time a lot fo the peripheral factors of performance will be detrained such as your lung, heart capacity, your ability to use your cardiovascular system to recover from bouts of exertion. Your local muscular endurance for performing strength endurance based tasks will be diminished. Even if lets say you had a great performance at your competition and you realised big new one rep maxes on all three lifts. If you were to try and use those performances to base your volume based training off you will be in for a rude suprise.
Lets say you hit a 260kg squat and it’s a new +20kg personal best. In the build up to the competition your performed one of the following benchmark volume workouts both of which would represent an increase in your fitness for volume training and give you a really good base from where you could push on to more specific training and realsie some of the progress you have made in a more specific manner (a new one rep max for example)
Load (kg)
% of Max
Sets
Reps
Average RPE
187.5kg
78%
3
10
9
192.5kg
80%
5
5
8 – 9
Now lets say we have finished the competition. We have taken a week or two of active rest and less specific training to allow us to recover from the training into the competition and the competition itself. Now we are looking to start a volume based block we could look at the above benchmark workouts would be
Load (kg)
% of Max
Sets
Reps
Average RPE
202.5kg
78%
3
10
>10
207.5 kg
80%
5
5
>10
If we were to try and do them we wouldn’t be able to complete the workout this is because our training was so specific and focused towards maximising our ability to hit a one rep maximum to competition standard our volume training specific adaptations (fitness) have reduced drastically even though our performance/strength on the face of it has increased.
This is because the specific adaptations to the training we are doing has shifted from volume training to competition training and as such the metabolic and other adaptations that make us better at handling that kind of training have detrained and regressed. And as we shift back to more of a volume based approach we can feel that lack of adaptation in the lack of fitness we feel when we start doing the training session.
If I start someone on a new volume focused block especially after a competition and lay off I deliberately set the bar as low as I think is productive. For instance if we were to start one of the above workouts I would look for the following entry points (using 260kg as the working max)
Load (kg)
% of Max
Sets
Reps
Average RPE
155 – 170kg
60 – 65%
3
10
5 – 6
170 – 182kg
65 – 70%
5
5
5 – 6
The reason I set the loads so low down is to allow the athlete to get over the shock in the change of training stimulus and to give them some breathing room to allow them to adjust. A naive way of looking at this kind of transition would be RPE 5-6 isn’t enough to produce adaptation according to this study or this coach so we are going to forget about coming in at a lower level and get straight to adaptation because i don’t have any time to waste. However you just end up compromising the athletes ability to cope leading to a spiral of poor execution due to never getting a chance to adjust and weights and sets that should be light/achievable proving to be too much of a challenge for them.
Where does the mean come in?
The above graphic shows three blue lines that represent sustainable progression for three possible scenarios where you have a fast responder, a normal responder and a slow responder to the training provided. Some people have better ability to respond and adapt to strength training than others due to genetics and training history. The real secret in training is developing a system that matches the lifter or athlete’s ability to adapt that allows them to develop at their own pace. We don’t know how fast someone can adapt to a program or how long it takes them to acclimatise to the loading schedule you have put together or how that is going to work with their lifestyle as such the less we assume in a top down manner the quicker we will find a fit for that athlete.
If we were to draw a conceptual line like the above that represents someone’s adaptation to a sport or training regime we know that we are going to be below, on and above the line day to day, week to week and month to month. The further we trend away from the mean or the trend line the more likely we are to start trending in the other direction.
If we have a bad session, followed by bad session as long as we don’t do something stupid like abadon the process or system we are using in favour of something else because we got cold feet then we will start to trend towards better session eventually assuming we are doing our bit outside of the gym, staying hydrated, eating well, getting our sleep and not being stressed out of our fucking minds.
If we have a good session and have multiple good sessions in a row it becomes more likely that we are going to start losing momentum in our training at some point. The longer our momentum goes for the more likely it is to dissipate. We don’t make any assumptions and pull the plug on a good run of training for the sake of it. Whenever momentum arises you need to ride that bitch for all its worth.
If we don’t put any pressure on the training by putting on arbitrary load every week or by increasing weight or reps for the sake of it then we can see how we are adapting if we compare it against an internal metric like RPE or an objective metric like bar speed.
The mean progression line or your natural progression line will provide you with the most prolonged adaptation to a training stimulus and it’s what we should be looking to track or to cultivate.
Using a standard candle to track your base trendline.
It’s always good to have some form of reference point in your training plan or week to try and judge how you are tracking the point in this is to try and track how you are adapting to the training stress you are being put under. Ideally it should come in the same point in the week and be matched up against the same standard.
RPE – you can use RPE to track your progression this should be pegged on the same RPE or on the same weight for instance you might look to do a double at 80% in your warm up and then rate it on the RPE scale and assuming you are honest and consistent you can track this to see how you are progressing or reacting to the training stress you are being put under.
Bar speed – this is probably the better method to try and track this sort of thing longitudinally since it will be more consistent assuming your measure in reliable and repeatable. Standardising your warm up and tracking your mean bar speed in the reps can provide a good objective measure of how you are adapting and reacting to the training stress you are being put under.
Bringing up your mean
The goal of training should be to constantly be bringing up your base line since it is either the level we fall to when training isn’t going well for whatever reason or it is the level we rise back to when we are either getting out of a bad run of form or we are coming back from injury.
If you prioratise only your one rep max or your peak one rep max you are trying to constantly come off your base trend line and putting yourself under unsustainable levels of fatigue this may lead to short term progress but in the long term will wind up in frustration and ultimately and overload injury of some kind.
If you have fallen away from your mean performance and are performing under what you consider to be par and only focusing on your peak strength then you are going to be even more frustrated and more likely to make poor short sighted decisions than someone who is setting personal bests but constantly looking for more and more.
The real secret sauce is to find out for you what is sustainable progress, to cultivate that and save coming off your trend line for important competitions knowing full well what goes up must come down, and planning accordingly.
When it comes to achieving a balanced and powerful physique, strong shoulders are crucial. The deltoid muscles are not only pivotal for upper body strength but also play a significant role in stabilizing your other muscle groups. In this blog post, we will dive deep into effective shoulder workouts, the importance of using tools like the prowler sled on wheels, and how you can maximize your shoulder training efforts for Sculpting Strong Shoulders.
Understanding the Deltoids
Before we dive into the workouts, it’s essential to understand the anatomy of the shoulder. The deltoid muscle consists of three distinct heads: the anterior (front), lateral (side), and posterior (rear) deltoids. To sculpt well-rounded shoulders, it’s important to target all three areas in your training routine. This ensures balanced muscle development and a strong foundation for other lifts.
Benefits of Strong Shoulders
Improved Performance: Strong deltoids enhance your performance in various exercises, whether you are lifting weights or engaging in sports.
Injury Prevention: Training your shoulders helps to stabilize the shoulder joint and prevent injuries.
Aesthetic Appeal: Well-developed shoulders contribute to a V-tapered look, enhancing your overall physique.
Shoulder Workouts: Exercises for Defined Deltoids
Here are some of the most effective shoulder exercises that you can incorporate into your routine:
Overhead Press
The overhead press is a classic compound exercise that targets the three heads of the deltoids, as well as the triceps and upper chest.
How to Perform:
Stand with your feet shoulder-width apart and grip a barbell or dumbbell at shoulder height.
Engage your core and press the weight overhead until your arms are fully extended.
Lower back to the starting position and repeat.
Lateral Raises
Lateral raises are excellent for specifically targeting the lateral head of the deltoids, helping to develop width and definition.
How to Perform:
Stand with a dumbbell in each hand at your sides.
Raise the dumbbells out to the side until they reach shoulder height, keeping a slight bend in your elbows.
Lower them back down and repeat.
Front Raises
Front raises focus on the anterior deltoid, creating that rounded, defined look.
How to Perform:
Hold a dumbbell in each hand at your thighs, palms facing your body.
Raise one dumbbell in front of you until it’s at shoulder height.
Lower it slowly and repeat with the other arm.
Rear Delt Flyes
To achieve balanced shoulders, it’s essential to target the posterior deltoids. Rear delt flyes effectively build this area.
How to Perform:
Hinge at your hips with a dumbbell in each hand, letting your arms hang down.
Raise both dumbbells out to the side, keeping a slight bend in your elbows.
Squeeze your shoulder blades together at the top of the movement.
Arnold Press
This variation of the overhead press involves rotating the dumbbells, targeting all three heads of the deltoids.
How to Perform:
Start with dumbbells at shoulder height, palms facing you.
As you press the weights overhead, rotate your palms to face forward.
Reverse the motion as you lower them back down.
Incorporating the Prowler Sled on Wheels Into Your Shoulder Workout
One unique piece of equipment you can incorporate into your shoulder training is the prowler sled on wheels. This machine is great for adding varied resistance to your workouts and can significantly aid in building strength in your deltoids, as well as your core and lower body.
Benefits of Using the Prowler Sled on Wheels
Dynamic Training: The prowler sled on wheels allows for dynamic movements, engaging multiple muscle groups and recruiting your shoulders effectively.
Variable Resistance: With the ability to add weights, you can progressively overload your shoulder muscles, which is essential for muscle growth.
Functional Strength: Training with a prowler sled on wheels helps build functional strength that translates into everyday movements and athletic performance.
How to Use a Prowler Sled on Wheels for Shoulder Workouts
Prowler Push:
Load the sled with an appropriate weight (ensure it’s manageable).
Grip the handles and lean into the sled, pushing it forward while engaging your shoulders and core.
Prowler Rows:
Attach resistance bands to the sled and perform rows by pulling the sled towards
Prowler Sled Lateral Raises
This dynamic movement incorporates the prowler sled on wheels while focusing on the lateral deltoids:
How to Perform:
Position the sled at your side.
Hold onto the sled with one hand while you stand upright, feet shoulder-width apart.
Perform lateral raises with the opposite arm while using the sled for stability and resistance.
Alternate arms as you complete your set.
These variations not only enhance your shoulder workout but also add an extra level of challenge that traditional exercises may not provide. The use of the prowler sled on wheels can significantly boost your strength training routine by providing instability that requires engagement from your shoulder muscles and core stabilizers.
Structuring Your Shoulder Workout Routine
To achieve the best results for your shoulder routine, it’s important to structure your workouts effectively. Here’s a sample workout plan that incorporates the exercises discussed:
Sample Shoulder Workout Routine
Warm-Up (10 minutes)
Arm circles, shoulder dislocations with a band, and light cardio (jumping jacks or shoulder taps).
Compound Exercise
Overhead Press: 3 sets of 8-10 reps
Isolation Exercises
Lateral Raises: 3 sets of 12-15 reps
Front Raises: 3 sets of 12-15 reps
Rear Delt Flyes: 3 sets of 12-15 reps
Dynamic Resistance
Prowler Push: 3 sets of 30-40 meters
Prowler Rows: 3 sets of 10-12 reps (pause at the end of each rep)
Finisher
Prowler Sled Lateral Raises: 2 sets of 10-12 reps per arm
Cool Down (5-10 minutes)
Stretch the shoulders and upper body while focusing on deep breathing.
Tips for Effective Shoulder Training
Focus on Form
Proper form is crucial when training your shoulders to prevent injuries. Always prioritize technique over the amount of weight you lift. If you’re unsure about your form, consider working with a personal trainer to ensure you’re executing the movements correctly.
Progressive Overload
Just like any other muscle group, your shoulders will require progressive overload to grow. Increase weight gradually as you become stronger, which can mean adding weight to your prowler sled on wheels workouts or increasing your dumbbell size.
Include Variety
Incorporate different exercises and variations to target all parts of the deltoids. Changing your routine every few weeks can prevent plateaus and keep your workouts engaging.
Allow for Recovery
Shoulders are involved in many upper body movements, so it’s essential to allow adequate recovery between shoulder workouts. Ensure you’re getting enough rest and not training shoulders more than twice a week.
Nutrition Matters
To support muscle growth and recovery, focus on a balanced diet rich in protein, healthy fats, and carbohydrates. Consider protein supplements if needed, but always prioritize whole foods.
Supplements for Shoulder Health
While nothing beats a solid workout routine and proper nutrition, certain supplements can support overall joint and muscular health, particularly for the shoulders.
Omega-3 Fatty Acids
Omega-3s are known for their anti-inflammatory properties and can significantly aid in joint health. Including omega-3 supplements can help mitigate soreness after shoulder workouts.
Glucosamine and Chondroitin
These supplements are popular for promoting joint health and may help reduce any discomfort during shoulder exercises. They can be particularly beneficial as you increase your weights or when you’re pushing heavier loads with your prowler sled on wheels.
Protein Powders
For those looking to boost their protein intake, protein powders can help support muscle recovery and growth, especially when taken post-workout.
Staying Motivated to Train Shoulders
Every fitness journey requires dedication and motivation. Here are some strategies to stay motivated with your shoulder training:
Set Goals: Establish specific, measurable goals for your shoulder workouts, such as lifting a certain weight or improving your range of motion.
Track Progress: Keep a training journal to document weights, reps, and personal achievements.
Join a Community: Surround yourself with like-minded individuals or join fitness groups where you can share your journey and receive encouragement.
Mix It Up: Experiment with new workout tools, including your prowler sled on wheels, to keep your routine fresh and exciting.
Conclusion
Sculpting strong shoulders takes dedication, proper technique, and a well-structured workout plan. By incorporating a variety of exercises, including the unique benefits of using tools like the prowler
-Terry Asher
Terry Asher
After changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better!
It’s going to get chilly out there soon, friends. This time of year is always bittersweet – we hate saying goodbye to the sunshine, but we love saying hello to warm soups, cuddles by the fireplace, and crunchy leaves under our feet. You might be thinking it’s too soon to talk about essential health habits for fall, but we’ll be in the thick of it before you can blink and it’s always worthwhile to be prepared.
When the seasons change, it’s a great opportunity for us to take stock of where we’re at and where we’re going. Maybe you feel amazing after weeks of raw foods, sunshine and playing outside, and you’re a teensy bit nervous about carrying those habits into the cooler months.
Fear not. As the weather changes, so should our routines – your autumn healthy lifestyle may look a bit different than your summer one, but that’s to be expected. Staying in tune with the seasons is key to being happy and healthy all year round.
Try out these essential health habits for fall. If you begin by adding two new practices to your routine each week, by the time autumn is fully present you’ll be very well-equipped!
10 Essential Health Habits for Fall
Heat Up Your Smoothies
You know it’s getting chilly out when you wake up in the morning, take one look at your blender and realize the last thing you want is an ice-cold smoothie. But by swapping your ice cubes for hot water, you can turn a summer staple into an autumn favourite. You can even incorporate vegetables into your blended drinks, like my pumpkin spice latte.
Swap your smoothies for hot blender drinks using this recipe inspiration:
Serve Up Some Soup
If your soup-making routine fell by the wayside this summer, now’s the perfect time to get back on the wagon. There’s nothing more comforting than a hot bowl of soup, especially one made from scratch in your own kitchen.
Try these comforting soups on for size:
Don’t Forget to Drink Water (or Tea)
We tend to focus more on hydration during the summertime when it’s hot, but we need to stay equally hydrated throughout the fall and winter months. Aim to drink at least 6 to 8 glasses of water daily, or you can opt for herbal teas.
Source Seasonal Foods
There are so many fantastic reasons to eat seasonal foods, but fall is an especially important time to load up on them. Eating seasonally is incredibly beneficial to your health because seasonal foods provide the best nutrients we need at that specific time of the year. Fall and winter vegetables have nutrients that support our immunity for cold and flu season. Seasonal foods will depend on where you live, but for me, a few that I count on are:
Onions
Garlic
Winter Squashes
Sweet Potatoes
Carrots
Celery Root
Beets
Rutabaga
Parsnips
Kale
Brussels Sprouts
Apples
Pears
Support Your Immune System
Now’s the time to start supporting your immune system so you stay healthy all season long. These are some of my absolute favourite cold and flu remedies, as well as the things you might want to avoid like sugar and alcohol. (Now is the time to start your batch of Fire Cider, so it will be ready!)
Try these immune-supportive recipes:
Lifestyle practices also play an important role in immunity, such as:
For more, listen to my podcast episode about How to Supercharge Immunity.
Eat a Health-Building Breakfast
With fewer overall hours of sunlight and dark mornings, we may find ourselves waking up later and/or skipping breakfast. Try not to do this! Consume a fueling meal that includes protein, fat, and fibre. Remember: your breakfast doesn’t have to be an enormous meal to satisfy these essential requirements. In the winter, I often start my day with a fat-filled hot elixir.
More breakfast recipe inspiration:
Meal Prep Something!
Many animals in the wild have elaborate preparations and healthy habits for fall. Us humans used to do the same, but many of us have lost those homesteading skills. You don’t have to can everything in sight or buy an extra freezer for your freezer meals, but I do recommend doing some kind of light meal prep every week to make your busy days easier.
Some suggestions (you don’t have to do all of these every week; pick one or two):
Many of these items freeze well, so you can double your recipes and freeze them for later. If you’d like to learn additional meal prep skills and recipes, consider my short course Everyday Culinary Nutrition.
Put Down Devices 1 Hour Before Bed
I get it: when the sun goes down at 4:30 pm, you turn to your phone, iPad or laptop to keep you entertained. That’s A-OK – but ensure you put your devices away at least an hour before bedtime to help you regulate your circadian rhythm and to help you sleep better. I am quite sensitive to using devices at night, so I personally try to put everything away several hours before bed.
Practice Gratitude
Gratitude has so many health benefits, including improving your mood, immune health, relationships, and sleep. And it’s one of those essential fall health habits that’s easy to do! Gratitude is something you can practice anywhere in both small and large ways. Visit this post for the full rundown on how to get started on your gratitude today.
Focus On The Exhale
There’s nothing like that back-to-school energy to turn your relaxed summer attitude upside down, but staying calm is key to staying healthy. Incorporate breathing and relaxation techniques into your routine now before the holiday season stress starts. This is an important part of your self-care.
If you’re not into yoga or meditation, even taking 5 deep breaths in the morning, or when you feel worried or stressed, can be a huge help.
I know this seems like a long list of things to do to maintain health habits for fall, but each one is straightforward and many of these take minimal time. Once you get into the habit of doing them, they will seem like less effort, with maximum benefit.
What health habits for fall will you be doing in the next couple of months?
On My Mind Episode 18: 10 Essential Health Habits for Fall
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Ever heard of ChatGPT? Think of it as a super-smart chatbot powered by advanced technology. It is like your well-traveled buddy, always ready to share travel tips and fun facts.
Unsurprisingly, a recent survey found that nearly a third of all travelers in the US are likely to use ChatGPT while planning a trip.
Are they onto something? Or are you better off planning the trip the old-fashioned way? Yes, it is possible to use ChatGPT to make travel easier, cheaper, and fitter. However, there are a few tricks to try and traps to avoid.
Let’s see how AI can help you achieve your travel goals!
How ChatGPT can make Travel easier
Suppose you wanted to look up itineraries or hidden gems for your upcoming trip.
If you search using Google, you will likely see ads on top of the result page. Plus, the research process would take time.
On the other hand, typing “Suggest a 5-day itinerary for a couple going to Amalfi” on ChatGPT can help you get answers right away.
Similarly, you can use prompts like “What are non-touristy must-visit spots in Paris?” to locate hidden gems. Perfect for fitness and travel enthusiasts!
One drawback that pops to mind is that the AI’s database initially stopped in January 2022, which can impact the response accuracy and quality. PRO Tip: Always check the assurance of the model it uses.
However, a nifty solution for accessing live content is third-party plugins.
Use of Kayak and Expedia Plugins
Plugins connect ChatGPT to third-party applications. In other words, these plugins enable ChatGPT with data from Expedia or KAYAK, enhancing ChatGPT’s capabilities and allowing it to perform a wide range of actions.
The KAYAK plugin lets you input your question in natural language rather than keywords. Then, it provides personalized results from KAYAK’s search engine.
Similarly, the Expedia plugin pulls the top results and allows you to ask follow-up questions about each hotel. If you see a deal you like, click on the link, and it will take you to the website to book your stay.
And that is how to use these plugins:
Log in to your ChatGPT Plus account (the paid option).
Make sure “Beta Features” are on.
Open a chat window and select the “GPT-4” AI model.
Click on the plugins and choose “Plugin Store” from the drop-down menu.
Look for Kayak/Expedia and click “Install.”
Open a new chat.
Choose GPT-4, select “Plugins,” and make sure Kayak or Expedia is selected.
You can use specific prompts like “Find budget-friendly accommodations with a gym facility in New York’s Midtown for Oct. 26-30” and get answers from live content:
Both plugins do an okay-ish job of providing an overview of your flight and hotel options. However, you may appreciate the interactive conversation versus navigating a stale computer screen (i.e., how search has been since the early Internet days). Some users find traditional websites better, especially those who like reading user reviews.
Traveling on Budget with ChatGPT’s Help
No one likes to overspend. Especially not travelers who know that every saved Dollar could translate to an extra experience, meal, or souvenir.
Could ChatGPT also help save some Money? Let’s check out a few practical ways of planning a low-cost trip using AI.
Get Cost Estimations
While you need to take AI’s outputs with a grain of salt, you could ask ChatGPT to estimate the expenses. This way, you’ll avoid getting swindled out of more money than necessary.
Try prompts like: “Estimate one person’s daily expenses and cost per meal in Seattle.” or “What’s the average cost per night for budget accommodation in Seattle?”
While the cost of living can vary based on individual lifestyle choices, it will give you a fair estimate of the required daily budget in Seattle.
Ask for Budgeting Tips
If you already have an idea about the costs, try using ChatGPT to bring down the expense a bit.
Here are some prompts to try:
Provide budgeting tips for finding affordable accommodations in New York.
Suggest some are the budget food options for a family of three.
Share some practical tips for making the most out of my airline miles.
Craft Price Negotiation Messages
It is possible to contact Airbnb hosts to try and work out a better deal. Yet, not all of us have been blessed with the needed negotiation skills.
Thankfully, ChatGPT can negotiate prices on your behalf.
No, it will not communicate with the host. However, it can draft a negotiation message for you. Try this: “Write a message to an Airbnb host named Jane. I want to negotiate the daily price from $225 to $200.”
Staying Fit on the Go using ChatGPT’s Training Suggestions
Just because you are on vacation does not mean you should ditch your workouts. Thankfully, there are two ways that ChatGPT can help you stay on track.
Look for Workout Ideas
You can always find hotels with outstanding gyms from the get-go using GymFactor’s insights. However, you might find yourself in a hotel without a gym or an Airbnb rental without access to exercise equipment.
In cases like this, you could open ChatGPT and use a short prompt like “Craft a 30-minute, no-equipment room workout focused on core strength.”
Note: It is important to note that you can not rely solely on AI for fitness advice. For one, it might not consider your specific needs. We recommend using AI’s exercise plans if you have enough experience to tell the good tips from the bad ones.
Look for Workout Opportunities
You can also mix sightseeing and workouts in one. For instance, Cities like Amsterdam or Copenhagen are a cyclist’s dream.
A prompt like “Best cities in Europe for cycling” will arm you with a list, possibly with routes and rental shop recommendations.
Build Motivation
You may already have a personalized, travel-friendly workout plan but still can not commit to it during the vacation – there is so much to do and see, after all! ChatGPT could come in handy.
Explain the situation in a prompt like “I am on a one-week vacation and can not find the motivation to stick to my fitness goals. Do you have inspirational messages for me?”
Practical Tips for using ChatGPT in Travel Planning
Before you rush and use ChatGPT, here are a few tips to help you get the best experience possible:
1. Keep the Plan in one Chat
ChatGPT can retain information within single chats up to a certain memory limit. That means it will use the prompts you sent earlier to personalize the next output, which makes the trip-planning process much easier.
The moment you move to a new chat, you need to start over and let the AI know when/where you want to go and the activities you are looking for.
2. Write clear, detailed prompts
AI’s outputs are only going to be as good as your inputs.
To get the best results possible, use precise prompts. So, instead of asking about the “Weather in Italy,” type “What’s the weather in the Amalfi in June?”
3. Know what NOT to ask ChatGPT
It is unfortunate, but AI-generated info is not accurate. AI’s databases are still limited (and sometimes biased).
As helpful as it is, some queries could be better. Sometimes, it will state the wrong facts. Other times, it needs to include critical info. It could recommend a great market and neglect to tell you it is closed on Sundays.
Make sure to verify the info from the primary sources to avoid hiccups during the trip.
4. Keep Things Organized
If you are crafting an itinerary with lots of details, prompt ChatGPT to structure the response in a table.
You can even ask it to use emojis to “label” different activities within the table, like:
🚶 for walking tours
🍽️ for restaurants/culinary experiences
🏛️ for historical sites
🌳 for outdoor activities
🛍️ for shopping
Final Thoughts
Travel is about exploration, discovery, and growth. Tools like ChatGPT enhance this journey, offering real-time knowledge and insights. So, does this mean AI will replace travel agents soon?
Well, the tech still needs to arrive.
While AI simplifies the process, it is not to be trusted blindly, especially when it comes to generating up-to-date travel info and fitness advice.
To get the best of both worlds, use ChatGPT for inspiration, then verify the facts with experts like HotelGyms.com.
World Heart Day is celebrated every year on 29 September to raise awareness about Cardiovascular disease (CVD).
The theme for World Heart Day 2024 is “Use Heart for Action”, focusing on encouraging proactive steps to improve heart health worldwide. This year’s campaign aims to:
Empower individuals to take better care of their heart health.
Urge leaders to prioritize cardiovascular health and take it seriously.
Inspire nations to create or support national plans for cardiovascular health.
Engage healthcare professionals, patients, and the broader public to drive meaningful change.
The 7 Heart Health Metrics
The Seven health metrics and behavior
that are used to determine if a child’s cardiovascular health is poor, intermediate, or ideal include:
Smoking status: According to the Centers for Disease Control (CDC), nearly 25% of high school students use some kind of tobacco product, and nearly 4,000 kids under age 18 try their first cigarette every day. 9 out of 10 smokers had started smoking before they finished high school. This means that if children can stay smoke-free in school, they will probably never smoke. More than 90,000 people die each year from heart diseases caused by smoking. Among young people who would otherwise have a very low risk of heart disease, cigarette smoking may cause as many as 75 percent of the cases of heart disease. And, the longer a person smokes, the higher the risk of heart disease.
Body mass index (BMI): For children and teens, BMI is not a diagnostic tool and is used to screen for potential weight and health-related issues. For example, a child may have a high BMI for their age and sex, but to determine if excess fat is a problem, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.
Physical activity level: The American Heart Association advises that all children 5 years and older get at least 30 minutes of exercise every day. This should include a mix of moderate- and high-intensity activities. Limit the amount of time spent watching TV, playing video games, or surfing the Internet. Look into organized sports, lessons, or clubs that suit your child’s interests. Most importantly, spend time with your child, and create family outings that involve some type of physical activity (e.g., biking, walking, hiking).
Healthy diet score: Eating more calories than they are burning during exercise and daily life. Other causes of obesity may include genetics, aging, gender, lifestyle, and illness. Obesity in children is dangerous because researchers believe that the fat cells we gain as children stay with us as adults. Obese children may have 5 times more fat cells than children of normal weight. Dieting in adulthood will decrease the fat-cell size but not the actual number of fat cells.
Total cholesterol: Studies have shown that fatty plaque buildup begins in childhood and progresses into adulthood. This disease process is called atherosclerosis. In time, atherosclerosis leads to heart disease, which is the single biggest cause of death. In some cases, high cholesterol runs in families. This is called familial hypercholesterolemia. About 1% to 2% of children have this condition, and they should have their cholesterol levels checked before they are 5 years old. Other risk factors for high cholesterol include obesity, high blood pressure, and smoking.
Blood pressure: High blood pressure is a serious condition in childhood and often goes undetected because it causes no symptoms. Make sure that your child’s blood pressure is checked at his or her yearly check-up. High blood pressure (hypertension) in children is not a congenital heart disease, but it can have a hereditary link. For that reason, children born into families with a history of high blood pressure need to have their blood pressure watched with special care.
Fasting blood glucose: (< 100 mg/dL).
The 3 Key Beneficiaries:
Humanity
Access to treatment and support for CVD varies widely across the world. Over 75% of CVD deaths occur in low-to-middle-income countries, but access can be an issue anywhere. By getting involved with global events such as World Heart Day as well as local activities, we are empowered to spread awareness and help make a difference in the lives of all humankind.
Nature
Air pollution is responsible for 25% of all CVD deaths, taking the lives of 7 million people every year. Whether they are more immediate actions like walking or cycling instead of traveling by car, or longer-term efforts such as supporting clean air legislation, each of us can contribute to a healthier planet in our way.
Yourself
Psychological stress can double the risk of having a heart attack. Exercise, meditation, and getting enough quality sleep help lower stress levels. By resisting the harmful coping mechanisms and bad habits induced by stress, we can maximize our individual heart health.
Recommended Eating Patterns for Optimum Health
The American Heart Association recommends this eating pattern for families:
Energy (calories) should be adequate to support growth and development and to reach or maintain a desirable body weight.
Eat foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
Keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
Choose a variety of foods to get enough carbohydrates, protein, and other nutrients.
Eat only enough calories to maintain a healthy weight for your height and build. Kids should be physically active for at least 60 minutes a day.
Serve whole-grain/high-fiber bread and cereals rather than refined grain products. Look for “whole grain” as the first ingredient on the food label and make at least half your grain servings whole grain.
Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain at least 1 fruit or vegetable. Children’s recommended fruit intake ranges from 1 cup/day, between ages 1 and 3, to 2 cups for a 14–to 18-year-old boy. Recommended vegetable intake ranges from ¾ cup a day at age one to 3 cups for a 14–18-year-old boy.
Introduce and regularly serve fish as an entrée. Avoid commercially fried fish.
Serve fat-free and low-fat dairy foods. From ages 1–8, children need 2 cups of milk or its equivalent each day. Children ages 9–18 need 3 cups.
Don’t overfeed. Estimated calories needed by children range from 900/day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy.
This eating pattern supports a child’s normal growth and development. It provides enough total energy and meets or exceeds the recommended daily allowances for all nutrients for children and adolescents, including iron and calcium.
Note that cardiovascular risk factors present during childhood are better predictors of future subclinical CVD development (ie, carotid intima-media thickness or coronary calcification) than cross-sectional comparisons performed during young adulthood.
This is no doubt a Wake-up Call.
Reference:
Disclaimer The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
The field of health coaching is constantly changing, demanding a high level of expertise. If you’re thinking about signing up for a health coaching program and are seeking the top choice, seek accreditation from the National Board for Health and Wellness Coaching (NBHWC).
When selecting a health coaching program, consider the significance of NBHWC accreditation. This demonstrates that the program adheres to strict national guidelines for curriculum development, faculty qualifications, and student achievements.
But there are several options out there that are NBHWC accredited. How do you find and choose the best program for you?
This article examines five of the most popular programs accredited by NBHWC, including the Certified Master Health and Wellness Coach Program offered by AFPA.
The Certified Master Health and Wellness Coach Program is renowned for its convenient course layout, affordability, and the qualifications of its instructors. This program is developed by NBHWC-certified coaches who are knowledgeable about the necessary skills, providing thorough training that meets industry standards.
For individuals seeking to enhance their coaching careers through certification, AFPA offers comprehensive training that prepares students for roles in the health and wellness field. With a focus on delivering high-quality education and a flexible learning format, AFPA has established itself as a premier provider of nutrition, health coaching, and fitness certification programs.
Understanding NBHWC Accreditation
It’s crucial to consider NBHWC accreditation when choosing a health coaching program. This accreditation guarantees a quality education within the coaching industry. But what does it involve, and why is it important? Let’s explore national board certification from NBHWC and its significance as you consider your health coaching career journey.
What Is NBHWC Accreditation?
The National Board for Health and Wellness Coaching (NBHWC) accredits health coaching programs that meet strict standards of education and practice. An NBHWC-accredited program undergoes thorough evaluation to ensure it provides comprehensive and effective training for aspiring coaches.
This accreditation indicates that a program adheres to the highest standards in the health coaching industry. When choosing an NBHWC-accredited program, students are assured that they will receive an education that equips them with skills to offer evidence-based, client-centered health and wellness coaching.
Why Is NBHWC Accreditation Important?
Quality Assurance: A program accredited by NBHWC ensures high-level training. The curriculum has been thoroughly reviewed and approved by a recognized authority in the health and wellness sector.
Industry Recognition: This accreditation gives weight to your certification within the industry. It shows that you have received training from a program that meets nationally acknowledged standards.
Preparation for Certification: Graduating from an NBHWC-accredited program prepares you for the Health & Wellness Coach Certifying Examination (HWCCE). The NBHWC exam is offered in partnership with the National Board of Medical Examiners (NBME). Passing this exam grants you the distinguished title of a National Board-Certified Health and Wellness Coach (NBC-HWC).
Criteria for Evaluation
Certain criteria were employed to evaluate each NBHWC-accredited program listed below to ensure a comprehensive comparison. This approach allows for consistent review and comparison, giving readers clear insights into what makes each program unique. The selected criteria are:
Curriculum Quality: An effective health coaching program should possess a rich curriculum that thoroughly covers all necessary areas of knowledge and skills. This includes understanding nutrition, exercise, behavior change techniques, professional coaching skills, and more.
Faculty Expertise: The qualifications and expertise of faculty members play a significant role in the quality of education a program provides. Faculty with extensive experience in the field can offer invaluable insights and practical knowledge to students.
Program Structure: A well-structured program caters to various learning styles and schedules. It should offer flexibility without compromising the depth and breadth of learning outcomes. AFPA stands out due to its convenient structure, which also applies to many of its other programs and continuing education.
Pricing: Cost is an important factor for many students when selecting a program. Pricing should align with the quality of education, resources provided, and potential return on investment.
Top 5 NBHWC-Approved Programs
Let’s explore the most popular online options for NBHWC-approved wellness coach training.
AFPA Certified Master Health and Wellness Coach Program
Quick Stats
Price: $2848 (current sale pricing), $3548 (regular pricing)
Duration: 6 months for the asynchronous part, up to 12 weeks for the live portion
Potential Advantages:
Highly competitive pricing
Holistic curriculum
100% online curriculum
Asynchronous and live coaching programs bundled together at one price
Dynamic learning platform
Practical skills assessments
Case studies and interactive scenarios
Mock coaching sessions
Client handouts and sample PDF forms
Rolling admission into the asynchronous portion and multiple options for live cohort enrollment
NBHWC certified program
150-question NBHWC practice certification exam included
Potential Disadvantages:
Six-month time frame for completion
The AFPA Certified Master Health and Wellness Coach Program stands out among NBHWC-accredited programs for several reasons:
Comprehensive Curriculum
The program boasts a comprehensive curriculum, covering a wide range of lessons essential to health and wellness coaching. These include:
Foundational health theories: The AFPA Certified Master Health and Wellness Coach Program covers the foundational health theories crucial for understanding health and wellness coaching principles.
Behavior change strategies: Understanding how to facilitate behavior change effectively is key to being a successful health and wellness coach. This program provides comprehensive training on behavior change strategies, including motivational interviewing, goal-setting techniques, and overcoming barriers to change.
Coaching process explanations: The program provides step-by-step explanations of the coaching process, ensuring that students have a clear understanding of how to structure coaching sessions, establish rapport with clients, set goals, and track progress. This helps coaches confidently guide their clients toward achieving their desired health outcomes.
Sample coaching sessions: To enhance learning and practical application, the asynchronous portion of the program includes numerous recorded coaching sessions. These sessions are examples of effective coaching techniques and provide students a valuable opportunity to observe experienced coaches in action.
Core-to-advanced coaching techniques: AFPA’s program equips students with a wide range of coaching techniques. From active listening and powerful questioning to motivational interviewing techniques, students gain a diverse toolkit of strategies to support their clients’ health and wellness journeys.
In-depth health module: As part of the program, students will delve into an in-depth health module that covers the fundamentals of human health, nutrition wellness, stress management, and illness. This module provides essential knowledge to help coaches understand the holistic nature of health and effectively support their clients in achieving optimal well-being.
To support you in applying the skills, you will have numerous opportunities for testing your knowledge through the following:
Interactive exercises and knowledge checks: These are interactive activities designed to help students apply their knowledge and test their understanding of the material. They may include quizzes, exercises, or simulations that allow students to practice their skills and assess their progress.
Interactive scenarios: These are simulated situations or scenarios that students can interact with. They provide a realistic and immersive learning experience where students can apply their coaching techniques and problem-solving skills in a safe environment.
Case studies: Case studies are real-life examples that highlight specific coaching challenges or situations. They allow students to analyze and understand the complexities of working with clients in various contexts. By examining these case studies, students can develop critical thinking skills and learn how to apply their coaching techniques effectively.
Downloadable tools: To support your practice, you’ll gain access to a wide range of handouts and sample PDFs that can be customized to use with future clients.
Students will gain a deep understanding of the physical aspects of health and the psychological and emotional factors that influence well-being. They will be equipped with the skills to work directly with clients. This holistic approach prepares graduates to address the diverse needs of their clients effectively.
Experienced Faculty
At AFPA, we believe in learning from those who have real-world experience. That’s why the core faculty consists of practicing health coaches who are NBHWC-certified. Supporting faculty members are experts in nutrition and holistic health. Their expertise bridges the gap between theory and practice, giving students valuable insights into the industry.
Structured Flexibility
We understand that adult learners have busy schedules. That’s why our program offers a mix of synchronous (live) and asynchronous (self-paced) learning opportunities. This allows students to study at their convenience while still meeting accreditation requirements.
One significant advantage of the AFPA program is that, unlike some other programs, AFPA has bundled the synchronous and asynchronous courses together under one price as the Master Health and Wellness Coach program.
Alternatively, you can enroll in each component separately if that suits your preferences better.
Competitive Pricing
Investing in education is important, but it shouldn’t break the bank. Our Certified Master Health and Wellness Coach Program is priced competitively compared to other accredited programs. We believe in providing high-quality education at an affordable price so that our students can access the knowledge and skills they need without financial burden.
As mentioned above, one significant advantage of our program is that the Master Health and Wellness Coach program offers both synchronous and asynchronous learning opportunities under one price tag. This structured flexibility allows students to organize their time and finances effectively while still meeting accreditation requirements to sit for the national board exam.
Measurable Success
We believe that our graduates are some of the best and most prepared health coaches, not just for the NBHWC exam but for applying their skills when working with clients. Their success stories and testimonials attest to the effectiveness of our program in equipping them with the necessary knowledge and practical experience to positively impact people’s lives.
By choosing AFPA’s Certified Master Health and Wellness Coach Program, you’re setting yourself up for a fulfilling career as a coach who can make a difference in the lives of others. We also understand that selecting a niche and creating a valuable online training program can be essential for success in this field. We have resources to guide you through these processes, ensuring you have the necessary tools to build a thriving coaching practice.
IIN Health Coach Training Program
Quick Stats
Price: $4990 total ($2995 for the Health Coach Training Program + $1995 for the NBHWC Coaching Intensive Practicum)
Duration: 1 year + practicum (time not specified, but must enroll within one year of completing the training program)
Potential Advantages:
Taught 100% online
Available in English and Spanish
NBHWC certified program
Potential Disadvantages:
Coaching program is sold separately from the practicum
Enrollment in an additional course, sold separately, to be eligible for the NBHWC certification, making this an expensive option
The IIN Health Coach Training Program is a leading program in health coaching education. It is known for its comprehensive curriculum and experienced faculty who are experts in their fields. The program aims to empower students with a holistic approach to wellness, equipping them with the knowledge and skills needed to support their clients in achieving their health goals.
Program Structure and Format
The IIN program combines live and self-paced learning modules, providing flexibility without compromising quality. Live sessions are an integral part of the program, allowing for real-time interaction and feedback between students and instructors. This enhances the learning experience and fosters a sense of community among participants.
Curriculum Coverage
IIN’s curriculum covers a wide range of essential topics for effective health coaching. Some of the key areas include:
Understanding dietary theories and their impact on health
Learning coaching techniques to motivate and inspire clients
Acquiring business skills to establish and grow a thriving coaching practice
Exploring lifestyle management strategies for overall well-being
Faculty Expertise
The faculty at IIN consists of professionals from various backgrounds, including nutrition, psychology, and coaching. Their collective expertise brings depth and diversity to the learning experience, exposing students to different perspectives within the field.
Pricing and Value
In terms of pricing, the IIN Health Coach Training Program offers competitive rates compared to similar programs. The program’s cost reflects the resources and support provided to students, including access to online materials, personalized mentorship, and networking opportunities.
Functional Medicine Coaching Academy Health Coach Certification
Quick Stats
Price: $9779
Duration: 1 year
Potential Advantages:
Unique functional medicine approach
Can be combined with physician training
NBHWC certified program
Potential Disadvantages:
Time intensive – 10 to 12 hours a week for a year
Among the most expensive program options
The FMCA Health Coach Certification Program is designed to equip future health coaches with the skills and knowledge to work with functional medicine professionals. With a curriculum that integrates functional medicine, nutrition, psychology, and the science of behavior change, this program can effectively prepare its graduates to navigate the complex landscape of health and wellness.
Program Structure and Format
The FMCA program offers a blend of recorded webinars, live training sessions, and interactive assignments. The structure is designed to accommodate the busy lives of its students, requiring 10-12 hours per week of coursework, complemented by three 2-hour live sessions each month.
Curriculum Coverage
FMCA’s curriculum includes a deep dive into key areas, including:
How to coach clients and educate others on topics like digestion, immune health, and cardiometabolic functioning
Utilizes the study of positive emotions and character strengths to enhance client goals and healing
Emphasizes the principle that food is medicine and exploring the connection between emotions and eating behaviors
Incorporates techniques like abdominal breathing, guided imagery, and mindfulness practices
Focuses on engaging clients effectively to foster self-discovery and meaningful behavior change
Faculty Expertise
The program prides itself on a faculty composed of world-renowned leaders from diverse professional backgrounds, including Michael Arloski, PhD, and Mark Hyman, MD. These educators bring a wealth of knowledge and expertise, enriching the learning experience and bringing functional medicine health coaching to life.
Pricing and Value
The Functional Medicine Health Coach Certification Program costs $9,779 if paid in full. Alternatively, there is a payment plan option of 12 monthly installments of $839.92, totaling $10,079 including a financing fee. This investment includes access to the FMCA Career Navigator™, which is designed to help students create and launch their coaching careers without additional costs.
The program offers aspiring health coaches a comprehensive training platform, blending science, nutrition, psychology, and business acumen. Graduates are well-prepared to excel in the health and wellness industry. While the price may be a consideration for some, the value delivered through expert instruction, a robust curriculum, and career support makes a compelling case for those looking to make a meaningful impact in the world of functional medicine and health coaching.
Precision Nutrition Level 2 Master Health Coach Certification
Quick Stats
Price: $4,788
Duration: 6 months
Potential Advantages:
Peer support with cohort model
Advanced curriculum with a deep nutritional science focus
One-on-one coaching guidance
Structured Schedule: Clear 6-month plan
Potential Disadvantages:
Limited enrollment at only twice a year
Advanced focus, not geared toward beginners
Fixed pace
The Precision Nutrition Level 2 Master Health Coach Certification is an advanced program designed to elevate your coaching skills to the next level. Building upon the solid foundation provided by the widely recognized Precision Nutrition Level 1 Certification, this program offers a deeper dive into the science and practice of health coaching.
Program Structure and Format
This advanced certification is structured to enhance knowledge and skills in health coaching. It features interactive learning experiences such as lessons, case studies, and practical assignments. A distinctive element of this program is its personalized mentorship, which provides one-on-one guidance from leading coaches to support your professional growth and practical application of your learning.
Comprehensive Curriculum
The curriculum delves into advanced nutritional science, coaching psychology, and the intricacies of behavior change. It’s designed to equip coaches with the tools needed to address complex client challenges, including advanced strategies for metabolic regulation and understanding psychological factors affecting dietary habits.
Faculty Expertise
The program has an exceptional faculty of leading health, nutrition, and psychology experts. These seasoned professionals bring a wealth of knowledge and real-world experience, ensuring participants receive an education rooted in the latest scientific research and best practices in health coaching. Their commitment to excellence and passion for teaching is evident in how they engage with students, making complex topics accessible and actionable.
Pricing and Value
The investment in the Precision Nutrition Level 2 Master Health Coach Certification, priced at $4788, is reflected in its comprehensive curriculum, expert mentorship, and faculty support. The program’s pricing is designed to match its high value, providing participants with an exceptional learning experience that equips them for success in the competitive field of health coaching.
MindBodyGreen Health Coach Training Program
Quick Stats
Price: $5,999
Duration: 20 weeks
Potential Advantages:
Holistic curriculum that incorporates yoga and meditation for well-rounded wellness coaching
Blended learning format that combines live lessons, online videos, and real-time practice
Access to a wellness library of MindBodyGreen content
Cohort learning that offers peer support
Potential Disadvantages:
At $5,999, it may be out of reach for some budget
Emphasis on yoga and meditation that may not suit all coaching needs
Cohort-based learning might limit flexibility for some learners
The MindBodyGreen Health Coach Training Program offers a unique approach to health coaching by integrating mind-body modalities into their practice. This program stands out for its emphasis on holistic well-being, yoga, and meditation, woven throughout the curriculum. It makes it an attractive choice for those who want to incorporate these elements into their coaching.
Program Structure and Format
The MindBodyGreen program’s structure is designed to cater to different learning styles. It offers a mix of recorded lectures, live webinars, interactive quizzes, and hands-on assignments. The program’s format allows students to effectively balance their studies with other life commitments.
Curriculum Coverage
One of the significant strengths of the MindBodyGreen program is its comprehensive curriculum coverage. This includes:
Topics ranging from nutritional science and behavioral change techniques to yoga instruction and mindfulness practices
Holistic approach that integrates diverse healing modalities and practices
Faculty Expertise
The faculty at MindBodyGreen brings together experts from various fields, such as nutrition, psychology, fitness, and alternative healing therapies. Their knowledge and experience significantly enrich the learning experience for students. With access to such a wide range of expertise, students have a broad toolkit that prepares them to handle diverse client needs effectively.
Pricing and Value
MindBodyGreen’s pricing structure reflects the unique value offered by its curriculum. While it may not be the cheapest option on the market, the expansive curriculum coverage and expert faculty could justify the investment.
Choosing the RIght NBHWC-Approved Program for You
Choosing the right NBHWC-accreditedprogram is crucial to your journey as a health coach. A key part of this decision-making process involves an in-depth consideration of personal preferences and career goals.
Personal Preferences
It’s essential to choose a program that aligns with your learning style. Here are some factors to think about:
Are you more comfortable with self-paced learning, or do you prefer a structured schedule?
Is a virtual format your preference, or do you value in-person interaction? While we don’t cover in-person formats in this article, some university programs do offer in-person classes.
Career Goals
The goal of becoming a certified health coach varies among individuals. Here are a couple examples:
Some aspire to start their own coaching practice.
Others, such as nutritionists, fitness trainers, nurses, or healthcare professionals, aim to integrate health coaching into their existing professional roles.
The ideal program should cater to these specific career objectives. It’s important to note that not all programs are created equal. While they may share the same NBHWC accreditation, differences exist in terms of:
Curriculum coverage
Faculty expertise
Program structure
Pricing options
Student success rates
These factors should be considered along with your personal preferences and career goals. The right program for you will equip you with the necessary skills and knowledge and propel you toward achieving your career goals.
Main Takeaways
Embarking on a health coaching journey with an NBHWC-accredited program opens the door to expansive opportunities. This decision has the power to shape your career path and allow you to impact countless lives.
The AFPA Certified Master Health and Wellness Coach Program excels in curriculum coverage, faculty expertise, program structure, pricing, and student success stories. Its convenience, affordability, and faculty team of NBHWC-certified coaches make it an unparalleled choice.
However, acknowledging that everyone’s requirements are unique is critical. Other programs, such as the IIN Health Coach Training Program, Precision Nutrition Certification, and MindBodyGreen Health Coach Training Program, offer distinct strengths that may align with specific aspirations.
Now that some important factors have been presented, the stage is set for you to decide. It is vital to consider all aspects carefully before choosing the right program. The objective is clear: to select a high-quality NBHWC-approved program that best aligns with personal preferences and career goals.
This decision indicates a dedication to personal growth and development, as well as the well-being of those you will coach in the future. Review your options and make your choice with confidence!
In my opinion, the big mistake that professors commonly make when moving an on-campus course to remote teaching is to make things more complicated than they need to be. That unnecessary complexity stems from the idea that one must take their entire course, including every element and detail, and move it more or less “as is” to an online environment. I think we get much better outcomes if we strive to keep it simple.
First, “remote” need not always be “online.” There are a lot of learning opportunities to be had with reading and retrieval practice assignments from the Patton Anatomy & Physiology textbook. Students have invested a lot in acquiring this resource and a large team has worked together to make it an effective learning tool. Now’s a great time to do better by our students by helping them engage fully in both reading and raiding their textbook.
Second, now is a great time to revisit our learning outcomes and compare those to our course design. Most of us keep adding more expected outcomes, and therefore more content, to our courses over the years. As we consider various learning activities, we often add them rather than replace existing activities. Our course becomes bloated, complex, and heavier than it needs to be. So my advice is to prune, prune, prune to the main outcomes—the truly essential concepts—of our A&P course. Then, and only then, are we ready to move to remote teaching.
Third, rather than simply digitize our course components—recording lectures, converting tests and quizzes to online formats, etc.—we should rethink our course design. I suggest trimming back on what we are telling and showing showing students and rely more on their own discovery. And resisting the urge to use every last one of the cool toys that our instructional designers are helping us to discover.
What I mean by that is focusing our recorded lectures on the hard-to-understand “pain points” of A&P. And even then, we should consider trimming our narrative down to half or less of that 50-minute time block that we are used to. Then taking those shorter lectures and chunking them into even smaller, bite-sized pieces.
We can also substitute those occasional, mind-bending summative tests with frequent, low-stakes formative tests by using the our learning management system’s online quizzing engine. This leverages the learning benefits of retrieval practice by shifting the work of learning to the student—where it belongs. This approach also makes light work of learning, thus avoiding a burdensome load during this time of stress and uncertainty.
