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Tips for Beginning a Fitness Journey
This article is an installment of The Everyday Warrior series, featuring advice, key interviews, and tips to live a life of impact, growth, and continual learning.As cliché as it might sound, you must approach things just one day, one meal, or one workout at a time. It’s the basis of the ATTA concept, an approach to living that inspires greatness and promotes balance, coined by retired U.S. Navy SEAL Mike Sarraille, host of the Men’s Journal Everyday Warrior podcast.
When you first embark on a fitness journey, especially if you have a lot of weight to lose or have a long road ahead of you, it’s easy to feel overwhelmed by the bigger picture. Don’t let that discourage you as that often happens. Take the sport of Brazilian Jiu-Jitsu, for example. I started training back in the fall of 2019 before COVID and the pandemic. I had no background in grappling or martial arts. Despite being somewhat athletic most of my life from playing sports I was like a fish out of water. It was hard to imagine after the first couple of classes how I would ever have any skill in the sport of BJJ.Fast forward to the present: I recently received my blue belt. Not that I’m all that skilled now but I just truly personified the one-day ATTA time approach. All I did was show up two to three times per week for classes, drilled a lot, and got just a little bit better over time. That’s the key: continuing to show up and being consistent. You must apply this same approach to your fitness goals.It seems overwhelming to lose 50 pounds when you’re just starting out. View it as a process goal versus just the outcome. What I mean here is you take that larger goal and break it down into smaller ones. Losing a substantial amount of weight is a daunting task, but losing the first 5 or 10 pounds isn’t as scary. Start by chunking things up into smaller, more manageable goals. More - in Wellness
This Is Your Brain on Beer
It’s a brew lover’s worst nightmare: Just half a beer a day can reduce the volume of your brain and stress cognitive powers, per new research at the University of Wisconsin-Madison and University of Pennsylvania. That flies in the face of the National Institutes of Health recommendation that considers two drinks a day safe for men. What’s more, says study co-author Remi Daviet, Ph.D., the effects of alcohol on the brain rise exponentially with every additional drink.
“It’s not linear,” according to Daviet. “It gets worse the more you drink.”
To conduct their study, researchers analyzed brain MRIs for more than 36,000 people and compared them with surveys that participants filled out about their drinking habits. Researchers found that brain volume shrunk with every increasing drink, to the point that four drinks a day was equivalent to aging the brain by 10 years.Worried, but not ready to give up your nightcap any time soon? It’s worth noting, says Daviet, that brain changes after just one unit of alcohol are minor—it’s when you start piling cocktail on top of cocktail that the real damage begins. Translation: Pour yourself a cold one and sip slowly. You’ll want to make this brewski last the night.
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Best Foot Exercises to Ease Pain and Boost Performance
4. Toe pickupsPlace several small objects on the ground such as marbles, game pieces, Superballs, or golf balls. Using your toes only, pick them up one at a time and drop them into a bowl or box. This improves foot mobility and strength.5. Trigger point release
From a sitting or standing position with one foot on a small-ish ball (think golf or lacrosse ball), roll the ball back and forth along the arch of your foot. Stop on any sore or stiff spots and focus on that area. Repeat on the other foot. This can be done several times a day, perhaps while watching TV or at your desk. If a lacrosse ball is too hard, try RAD’s Point Release Kit. 6. Big toe stretch
The big toe takes a beating wedged into tight shoes. This can impact mobility and flexibility if not addressed. While sitting in a chair, rest your right foot across your left thigh. Using your right hand, stretch your big toe up, down, and to both sides, holding for five seconds at each point. Repeat 10 times and switch feet.7. Foam rolling
This poor man’s massage uses deep compression to roll out muscle spasms. The compression causes the nerves to relax, gets the blood flowing, and helps the body recover from the stresses of the day, including your training regimen. Glide your sore feet over the roller and hold on to tender points for 30 seconds to alleviate soreness.8. Toe wall walks
Lie on your back with knees and hips bent to 90 degrees, feet flat against a wall, and arms by your sides. While maintaining contact with the wall, walk your feet as far as you can up the wall by curling your toes and pulling your feet up. At the end of your range of motion, walk your feet down the wall by curling your toes and pushing your feet down. Repeat for a set of 10. More - in Wellness
Why Fast Food Is Like a Thanos Power Punch to the Brain
What’s your In-N-Out fix? Animal Style? Double Meat? A belt-busting 4×4? Sad to say you’re doing damage to more than just your pant size. New research from Ohio State University found eating highly processed food (read: fast food) for four weeks caused lab animals to perform measurably worse on memory-related tests compared to those eating healthier fare.
Why? These foods are like a Thanos power punch to the brain, triggering inflammation.
The silver lining: Researchers found memory function is almost completely protected by eating high amounts (500 mg per day) of DHA, an omega-3 fatty acid. Load up on the following:
salmon
chia seeds
flax seeds
eggs
walnuts
mackerel
herring
hemp seeds
sardines
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How to Use Cold-Water Immersion to Burn Fat Faster
Running stark naked into the ocean in winter might seem loopy. But a new Scandinavian study (where else?) found that cold-water immersion followed by hot sauna recovery can give you an advantage when it comes to losing weight.
In the study, researchers monitored the vitals of a group of young men who had spent at least two years swimming twice a week in cold water and compared them with a non-swimming control group.
They found those who regularly swam then sat in a sauna burned more calories via brown fat (the type that keeps you warm). In short: Cold-water immersion followed by hot sauna bouts can increase energy expenditure and promote weight loss.
If you’re thinking of taking the polar bear plunge this year, consider these tips:
Get naked: Less is more when it comes to clothing. It may keep you toasty on land, but as soon as garments become wet, they cling to skin, making water feel even colder.
Plug your ears: If you’re prone to “ice cream headaches,” use earplugs to keep freezing water from entering your ear canal.
Skip the shot of whiskey: Booze lowers your body temperature, making cold water tougher to handle.
Practice: Sit in ice baths or take a cold shower for 2-3 minutes in the weeks leading up to the plunge.
See your doc: If you have heart issues, check with your physician first, as cold water can cause a spike in heart rate and blood pressure.For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More
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Learn About the Health Effects of Elevated Uric Acid in 'Drop Acid'
Dr. David Perlmutter writes books that change the way people think about nutrition. Among his five New York Times best-sellers, he’s explored topics such as the effects of carbohydrates (Grain Brain) and intestinal microbes (Brain Maker) on the body. His latest book, Drop Acid, puts a spotlight on uric acid. It’s a waste byproduct that Dr. Perlmutter says can threaten your health if you have too much of it.
“The most threatening pandemic of our modern times is not a virus,” Dr. Perlmutter wrote in a blog post. “The number one cause of death on our planet are [sic] chronic, metabolic conditions and the multitude of diseases they produce. These include diabetes, overweight and obesity, cardiovascular disease, and even Alzheimer’s. These conditions are by and large not genetic. They are the consequences of our lifestyle choices—especially those related to food.”
One substance that can lead to many health issues
Uric acid is created when your body breaks down purines. Purines are produced in the body and found in goods such as anchovies, dried beans and peas, and beer. Dr. Perlmutter says that in addition to purines, uric acid has two more sources: alcohol and fructose. He calls fructose “the gateway for metabolic problems.”
Elevated levels of uric acid can lead to gout, but Dr. Perlmutter finds it’s much more than that. He claims uric acid plays an important role in “metabolic mayhem” that can be linked to weight gain and elevated blood sugar. He also points to connections with cardiovascular disease, erectile dysfunction, and cognitive decline.
In Drop Acid, Dr. Perlmutter writes about the science of uric acid, as well as the simple dietary changes that can lower uric acid levels and positively impact your metabolism. He also shows how you can test your own uric acid levels at home, so you can reach your optimal levels.
Available now on Amazon, Target, and at select book retailers.For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More
