Cardio vs. Resistance Training: Do You REALLY Need To Do Both?

When it comes to exercise, there has long been a debate about which type is best. Is CARDIO the gold standard? Or do the benefits of RESISTANCE TRAINING far outweigh those of cardio?

While both forms of exercise provide huge benefits for your health, the choice depends entirely on your goals.

So, we’re going let’s examine some common goals and evaluate the pros and cons. And what are the “rules” of cardio for different goals anyway?

What if your specific health goal is weight loss?

For years we’ve been told that cardio is the answer to weight loss.

Well, one Duke University study demonstrates that this still holds true.

The study examined the results of 119 previously sedentary individuals over 8 months. Some participants performed cardio only, others did strictly resistance training, and a third group did a combination of both.

THE RESULTS?

The cardio-only group lost the most amount of weight (4 lbs) while the resistance training group gained 2 lbs. Although this 2 lbs. was in fact lean muscle mass, it didn’t result in any additional fat loss over the course of the study.

What if your goal is overall better health – and longevity?

While cardiovascular exercise is beneficial for heart health and disease prevention, when it comes to longevity, resistance training is the clear winner.

As Dr Robert Schreiber, an instructor at Harvard Medical School states, “just doing aerobic exercise is not adequate. Unless you are doing strength training, you will become weaker and less functional. The average 30 year old will lose one quarter of their muscle by age 70 and half of it by age 90.”

How much cardio do I need to do in general?

According to the Canadian Society for Exercise Physiology, you should aim for 150 minutes of moderate to vigorous aerobic exercise each week.

Choose from running, power walking, cycling, aerobics or cross-country skiing — the choice is yours! Aim for three x 50-minute sessions (or divide it into shorter more frequent sessions) of any activity that gets your heart rate up. Break a sweat too!

So, how much resistance training is enough?

According to the  Harvard Medical School we should aim to train all the major muscles of the body 2-3 times per week.

Regular resistance training sessions will not only increase your overall strength but allow you to do everyday activities with more ease. (more…)

Your Daily Self-Care Routine

In these trying, stressful times we can all use a little self-care, self-love, self-support, self-nurturing… whatever you want to call it. It’s one of the greatest investments you can make for your physical, mental, and emotional health & well-being.

Because when you nurture yourself, you are better equipped to help others. But self-care isn’t all about rewarding yourself at the end of a hard day or stressful week(s). It’s about engaging in something that is self-supportive and looks after your own needs first.

“Self-care isn’t selfish. It’s mandatory. Fuel your soul so you can give your best to your people. We need all of YOU!”
~ Dr. Sara Gottfried MD, Author of The Hormone Cure

And if you’re someone who actually finds it hard to care for yourself, and give yourself permission to carve out that time, then you probably need it more than anyone else!

Your Daily Self-Care Routine – 50 Easy Ways To Start One Today!

If you’re not in the habit of nurturing yourself regularly, here are 50 ways to begin your self-care practice. Start small and START TODAY!

The list was created prior to the COVID-19 pandemic so please make sure you are following the guidelines within your community in regards to staying home, social distancing, etc. as there are items listed that have you going outside of your home. If you want even more ideas, please check out each of these self-care blog posts:  Healthoholics  Wholefully  Tiny Buddha  CanPrev (more…)

Walking For Fitness – Is It Really Enough?

Walking often gets a bad rap when it comes to fitness. A lot of fitness pros may even scoff at the idea of a walk being a “true” workout. You may even find yourself feeling like a bit of a slacker on the days you choose to walk rather than run or do a higher intensity workout.

But many experts do agree that not only does walking yield a ton of health benefits, it also improves your overall fitness too. So, before you go ditching those comfy walking shoes, let’s learn how the experts are weighing in on the link between walking and better fitness.

Walking & aerobic fitness

When it comes to improving your heart health, look no further than a brisk walk around the block.

In fact, one study showed that walking briskly for only 30 minutes a day can significantly improve V02 max – this is the maximum amount of oxygen the body can use during exercise.

In addition to improving aerobic fitness, walking has also been shown to reduce risk factors linked to cardiovascular disease. Reduced blood pressure, BMI, waist circumference and overall body fat were among some of the benefits to adopting a regular walking routine.

Short on time? You can still reap the cardiovascular benefits of walking by performing 3 bouts of 10-minute intervals. Basically, every little bit counts, so keep that body in motion whenever you can!

Walking for strength gains & strong bones

While walking certainly isn’t going to give you the shredded muscular physique of a bodybuilder, it still packs a big punch when it comes to maintaining your muscle mass.

One study looked at the benefits of walking amongst older adults and its impact on muscle mass.

Researchers found that those who performed higher amounts of moderate to vigorous physical activity (such as walking) significantly reduced their risk of sarcopenia — a condition defined as the loss of muscle mass and function (muscle wasting or “frailty syndrome”), commonly seen in older adults.

There’s also evidence that walking can keep your bones strong too. Because walking is a weight bearing activity, it helps maintain bone density and strength. (more…)

Prolonged Sitting: Danger to Your Posture – and Your Whole Health!

Nowadays, sitting all day, every day is becoming more and more of a reality. We’re sitting for far too long, and far too often – and it’s wreaking havoc on our whole health!

Just think of all the occasions that you’re also likely slouching, hunching and craning your neck during the day: while driving, at your desk, checking your computer, in front of a computer – all usually done while sitting.

So, is it any wonder that your neck, back, hips & knees (and head!) are left aching and sore by the end of the day? And it’s not just about the position of your neck that’s the issue with sitting, and often staring at a screen for so long – it’s the full-body chain of events that gets kicked off.

Sitting, Poor Posture & Physical Health

Good posture, also known as neutral spine, means that the muscles surrounding the spine are able to support the body more equally.

By having better posture while sitting and standing, you’ll reduce the incidences of the following health issues, often associated with or as a result of poor posture & prolonged sitting.

  • Poor sleep quality & daytime fatigue
  • Low back pain
  • Arthritis
  • Headaches
  • Neck & shoulder tension
  • Pelvic pain
  • Poor circulation
  • Sluggish digestion
  • Poor workout form

As you probably already know, posture is very important to balance, and it allows us to center our weight directly over our feet. When the body is in correct alignment, this offers good form for workouts, with less incidence of injury and this, in turn, increases athletic and performance gains. Win!

Poor Posture & Mental Health?

Mood in the dumps, slouched posture? Or is it the other way around? Maybe it’s a bit of both!

It has been documented that people with depression often slouch, as if their drooping body is a mirror of their mood + mind slump. So, what happens if they simply sit up or stand up straighter, head held higher?

Apparently, they may feel more upbeat and less fatigued!

Research indicates that slouching can negatively impact a person’s mental health, and conversely, it was also demonstrated that good posture can build confidence, improve energy, and alleviate depression.

What is good sitting posture?

If you must sit, do it better! Here’s how…

  • When sitting, your feet should be flat on the floor, with weight distributed through both hips.
  • Your back should be quite straight – but you’ll have natural lumbar, thoracic and cervical curves obviously
  • Shoulders should be back but down/relaxed

Ears should line up over your collarbones, i.e. chin slightly retracted.

We also found a great resource for easy exercises to improve your posture, balance and alignment. These will allow you to reap the health benefits of maintaining neutral spine, and could even reverse the adverse effects you’ve accumulated from prolonged sitting.

Posture exercise resource HERE.

Be sure to try all 12 of them — and you’ll want to use the DIY Tension Tamer essential oil blend while you’re crushing those self-care goals!

Are you looking for support on your journey to get healthy? Join my free Facebook group, a safe place for tips, healthy recipes, fun challenges, and coaching with no judgement.

RECIPE: DIY Tension Tamer EO Blend

(for tight neck & shoulder muscles + headache & migraine relief)

Ingredients

Blend the following pure essential oils with a *carrier oil of choice, diluted by ~5% total volume of EO’s:

4 parts Lemon or Peppermint for a different aromatic experience and cooling sensation
2 parts Lavender
2 parts Geranium or Bergamot
2 parts Roman Chamomile
2 parts Frankincense

*Sweet almond works well, but you can also use grapeseed or olive oil that you may already have in your kitchen cupboard!

 Uses: Apply to the temples while gently massaging them, being careful not to get peppermint EO, if using, too close to the eyes or other mucous membranes!

Tension Tamer Blend can also be used on the following areas:

  • Forehead
  • Back of the neck (at the hairline)
  • Bottom of your feet
  • Webbing of your hands or feet
  • Shoulders and upper back
  • Behind the ears
  • Sinus areas
  • Apply to both wrists
  • Neck pulse points

Apply every 15-30 minutes as needed for up to 2 hours until symptoms subside. Better yet, carry it in a roll-on bottle and take it everywhere with you!

How Exercise Impacts Your Energy Levels

When you’re completely exhausted, the last thing you want to do is lace up your shoes for a workout. But if you’re tired of being tired all the time, you may want to rethink the idea of regularly exercising.

Exercise is one of the most powerful tools we have for increasing our energy levels and you don’t need to do a lot to reap the benefits.

In fact, a University of Georgia study found that performing 20 minutes of low intensity exercise could decrease fatigue by up to 65%!

A physical activity as simple as walking, yoga or a leisurely bike ride (for only 20 minutes!) can do so much more for your energy than a cup of coffee or an energy drink ever could.

So how does exercise actually increase energy?

There’s a lot of amazing things going on in your body during a workout session. When you exercise, your body increases its production of serotonin, endorphins and dopamine — all of which are powerful mood boosters.

Dopamine, in particular, has been found to make us feel more alert and motivated. This is exactly why it pays to take that 20-minute walk during your lunch break instead of scrolling through your social feeds.

In addition to releasing these helpful neurotransmitters, exercise has been found to help us sleep better.

When your body gets the rest it needs on a regular basis, you’ll have the energy to get through your busy day — and maybe even have some to spare!

But, can exercise actually works against you?

While a regular sweat session is typically a great thing for your body, there are some circumstances where a workout can actually affect your energy in a negative way.

Working out at night can make it difficult to wind down and get a restful sleep. Experts recommend avoiding vigorous exercise up to 3 hours before bedtime.

For those with especially hectic schedules, this can be a challenge since it may be the only time of day they can fit in a workout.

However, consider moving your workout to the morning to increase your energy for the whole day. But if you simply can’t, try sticking to a lower intensity nighttime exercise routine so you can wind down when it’s time to sleep.

Too much of a good thing

Yes, you can get too much of a good thing. Exercising too much can actually have the opposite effect on your energy levels.

One study looked at the effects of over-exercising. Participants were put through a rigorous physical training regime for 10 days followed by 5 days of active recovery.

Not only did participants notice a decrease in performance, they also complained of extreme fatigue and difficulty sleeping.

So how much exercise is enough?

It is recommended by many healthy lifestyle experts to get approximately 150 minutes of moderate-vigorous exercise each week to maintain good health. You’ll know you’re getting the right amount of exercise if you notice your energy levels are increasing.

If after up-leveling your exercise efforts you’re (still) feeling lethargic or are having difficulty sleeping, there’s a good chance you may be over-training.

One last point about Exercise & Energy — the food you eat also plays a huge role in your energy levels! In addition to getting regular exercise, be sure to fuel your body with whole foods throughout the day to keep your energy levels up and maintained.

Are you looking for support on your journey to get healthy? Join my free Facebook group, a safe place for tips, healthy recipes, fun challenges, and coaching with no judgement.

RECIPE: Energizing Power Balls

This recipe is a great way to fuel your body pre-workout or to give you a mid-afternoon energy boost.

Ingredients

1 cup of rolled oats (gluten free)
½ cup of nut butter (use sunflower, pumpkin seed or hemp butter for a nut-free option)
¼ cup of unpasteurized honey or pure maple syrup
½ cup of hemp hearts or chia seeds

Optional additions: add a handful of chopped dried fruit and/or unsweetened shredded coconut

Preparation

  1. Combine all ingredients in a large bowl.
  2. Roll dough into balls, approximately the size of 1 Tbsp.
  3. Chill and enjoy; place a few in the freezer and enjoy them frozen for a slightly different taste experience!

Life “Hacks” of the Longest-Lived People

Think living a long and healthy life well into your nineties or even one hundred years old is only for those lucky few who hit the genetic lottery? Think again. Lifestyle factors, i.e. the things you do every day over the long-term – can add up to increase the number of quality years in your lifespan.

Look no further than the people of Blue Zones for proof of how powerful everyday habits are when it comes to staying healthy for the long haul.

Blue Zones are regions around the world where people have very low rates of chronic disease and live longer compared to other populations. They are located in regions of Greece, Sardinia, Costa Rica, Japan, and California.

Because these communities are home to the greatest number of people who live healthfully into their nineties and even hundreds, researchers have studied them to determine just how they age so healthfully.

Do you have to live in an actual Blue Zone to guarantee longevity? No you don’t! You can adopt some of the well-studied lifestyle traits of these folks to promote health and longevity right where you are.

Here’s the top 5 life “hacks” of the world’s longest living people:

Eat a Plant-rich Diet

Blue Zone residents eat a mostly plant-based diet that includes plenty of fruits, vegetables, beans, nuts, and whole grains. Animal foods aren’t avoided – they eat smaller portions of meat a handful of times per month.

You don’t have to become a strict vegetarian or vegan, but it’s important to eat a variety of plant foods daily – they contain fiber, vitamins, minerals, and powerful antioxidants that help decrease inflammation and protect you from chronic disease, like heart disease, diabetes, and cancer.

A simple rule of thumb is to fill half your plate with vegetables at every meal. Yep, every meal!

Include Healthy Fats

Eat heart healthy unsaturated and omega-3 fats in the form of olive oil, nuts, avocados, and fish.

Getting enough omega-3’s helps decrease disease-causing inflammation and keeps your heart and brain healthy.

Eating enough fat also keeps you feeling fuller longer, which can help prevent overeating that leads to weight gain – bonus!

Stop Eating Before You Feel 100% Full

This can be the tough one. Avoid the clean plate club. Eating slowly chewing your food thoroughly gives your brain and stomach time to register that it’s had enough to eat. Blue Zone communities avoid overeating and eating beyond feelings of fullness, which again, can help prevent weight gain.

Drink Red Wine

Enjoying a glass of red wine once a day increases your antioxidant intake, which is thought to decrease inflammation and help prevent heart disease. Of course, moderation is key. Four ounces of wine is considered a glass and drinking more than that is associated with negative health effects.

Move Your Body Throughout the Day

Have you heard the phrase “sitting is the new smoking”? As in, it’s not good for your health to sit for extended periods of time. Lack of physical activity and prolonged sitting is linked to weight gain, obesity, and increased mortality. Be sure to look for opportunities to add movement into your regular routines.

You might try:

  • Stretching while you watch TV
  • Take an after-dinner evening walk
  • Park farther away from your destination
  • Choose stairs over elevators
  • Take standing and stretching breaks at work
  • Use a stand-up workstation, and fidget while you work (or dance!)

The world’s longest living people live active lives that include daily physical activities, like gardening, walking, and manual tasks.

Are you looking for support on your journey to get healthy? Join my free Facebook group, a safe place for tips, healthy recipes, fun challenges, and coaching with no judgement.

RECIPE: Mediterranean Bean Salad

 Ingredients

2 15-oz cans of beans, drained and rinsed (use black, cannellini, kidney, or garbanzo beans)

1 English cucumber, chopped with skin on
1 bell pepper, diced
1 small red onion, diced
1 cup cherry tomato, halved
1 cup kalamata olives, roughly chopped
¼ cup virgin olive oil (= longevity oil!)
¼ cup red wine vinegar
2 whole cloves of garlic, minced
1 tsp dried oregano or 2 tsp fresh herb
salt and pepper to taste

Preparation

  1. Combine beans, cucumber, pepper, onion, tomatoes, and olives in a large bowl.
  2. In a small bowl or sealed jar with a lid, whisk or shake together olive oil, vinegar, garlic, oregano, and salt and pepper.
  3. Toss salad with dressing and enjoy at room temperature or refrigerate unused portions.

 

REFERENCES

Power 9: Reverse Engineering Longevity

Why People in “Blue Zones” Live Longer Than the Rest of the World

13 Habits Linked to a Long Life (Backed by Science)