April 17, 2014 – Episode 29 – Summer is quickly approaching and Dr. Dave reveals ten things (out of nineteen) that you need to do to get into your best shape ever for this summer. Yoko is on the show and she gives her opinions as well!
MORE INFORMATION FROM THE SHOW #29:
Take a listen to the show. Download it and throw it on your iphone or ipod and listen to on the go in your car or while you are going for a run or walk inside or outside. Live Stronger, Healthier, and Happier!
19 WAYS TO GET IN SHAPE FOR THE SUMMER – PART 1
#1 TAKE CONTROL – WRITE DOWN YOUR GOALS
What are your goals? Write them down! Do you want to accomplish this summer? Do you want to lose weight? Do you want to be stronger? Do you want to look good in your bathing suit? Do you want stronger abs? Are you trying to firm up? Do you want to run a 5K at the start of the summer and a 10K at the end of summer? Whatever it is; figure it out; write it down!
#2 KEEP A FOOD DIARY
Keeping a food diary really helps when you are focused on weight loss. In a recent study published in the American Journal of Preventative Medicine, those that were on a weight loss program of any sort, lost twice as much weight as others on the same program. Yoko also had a great idea of also writing down how you are feeling. Your diet could provide clues to how to feel healthier and more energized. This is can make a huge difference in what you are eating or how you are eating when you are aware of what you are putting in your mouth. So many people are not aware of what they are eating or how much as it is just so automatic.
#3 BUY A NEW PAIR OF WORKOUT SHOES
Decide what you want to do and get the matching shoes. You can get walking shoes or running shoes. You need a decent pair of shoes to make your fitness plan a success. Don’t grab any old shoes you have had laying around. Get a nice good pair of shoes from a good running store with a knowledgeable clerk that can fit you properly and get the right shoe for your intended activity. The magic number Dr. Dave has found is 4 miles a day – this could be walking, jogging, running, or a combination. You really need to put in that distance to make a positive and noticeable difference in your life. Listen to how even Dr. Dave got a proper fitting by Bobby Green at Jacksonville Running Company and how he was in the wrong size by 1.5 sizes. More info about this great store: http://www.jacksonvillerunningcompany.
#4 CONTROL YOUR PORTIONS
Throw out those big plates – those big 10-12 inch plates. Switch to your medium 6-9 inch plates. One time, one serving. Yoko also follows a theory where you only eat until you are 80% full so your brain can catch up to know you are full. Yoko also eats slow and takes time with meals and enjoying the company you have and talk a little bit, drink a little bit, eat a little bit and repeat. Dr. Dave admits he needs to slow down more and not eat so fast!
#5 FIT FITNESS IN THROUGHOUT YOUR DAY
There are all these little things you can do all day long to live a healthier fitter life. You can park your car further away in parking lots, you can take the stairs, you can sprint to your mailbox to get the mail! Can you do some squats while loading in the laundry or gardening? Can you do a set of push ups, or a wall sit, or plank for a few minutes? It is not just planned exercise and going to the gym. Think of what else you can do in little snippets throughout the day to build in more fitness.
#6 MOVE MORE
Some people put on pedometer on their belts or use an app on their phone to track how many steps they take. 10,000 daily steps is the goal to better fitness and health. Dr. Dave also straps on a 40 pound backpack to gain greater health and fitness and get him in good shape for the hiking season. At first 40 pounds seemed like a lot, and now Dr. Dave is used to it!
Dr. Dave has run for 35 years and Yoko has been running for past 10 years. Yoko and Dr. Dave love to run – from short distances to marathons. Running is amazing and it doesn’t matter how fast or slow you go. It will get you in great shape. You can also do a combination of running and walking alternating it. Dr. Dave and Yoko have a race coming up in May in San Francisco called The Bay to Breakers Sunday May 18th. It is a fun 12K race where people dress up in costumes. If you are going to do this race, be sure to email Dr. Dave so you can connect! More info on this race: http://www.baytobreakers.com
#8 EAT MORE OF THESE FOODS!
Stay away from the junk and the stuff that is just not good for you. Eat more of these foods: almonds, almond butter, fresh fruit, raspberries, blueberries, blackberries, bananas, avocado, kale, brussel sprouts, snow peas, black beans, kidney beans, chick peas, all kinds of good vegetables and fruits.
Note: Fruit is not a good night time snack because of the sugar content right before bed. Fruit is a great with breakfast or your mid-morning snack.
Note: Carrots and strawberries are best eaten organic. Eat organic when you can. Some items do not matter organic and some absolutely do. The Environmental Working Group keeps a list the top fruits and veggies that have the most pesticides. It is a great list and site to check out: http://www.ewg.org/foodnews/summary.php.
#9 EAT AND DRINK LESS OF THESE THINGS!
Alcohol is one of the categories we should all really limit. Soft drinks should absolutely be eliminated! It is absolute crap! There is no nutritional value or benefit to soft drinks. Eliminate white bread, white flour, and anything white other than maybe white fish and cauliflower. Chips are not healthy. Sometimes organic corn chips and Dr. Dave and Yoko do eat root and vegetable chips like cassava chips. They enjoy Crisp Root cassava chips and just got 5 more bags: http://www.crisproot.com/faq/.
#10 TAKE UP SOME YOGA – ADD SOME YOGA TO YOUR LIFE!
Yoga is amazing and can benefit your life in every way! Dr. Dave and Yoko have their yoga instructor come to their house every Monday night to teach them yoga, breathing, stretching, and being mindful. Yoga is a way of life! On episode #15 Dr. Dave had Sandy, their yoga master, as a guest on the show to introduce you to yoga and meditation. Give it a listen: https://www.davidmadow.com/15-final/. Yoga will get you looking and feeling better!
TO BE CONTINUED NEXT WEEK!
Come back to listen to #11 through #19 tips to get in shape this summer on next week’s show. Dr. Dave is going to get you in shape and ready for this summer! You are going to look better and feel better! Go ahead and get started on these first 10 steps!
TEA OF THE SHOW
Yoko is drinking Numi Organic Jasmine Green Tea tonight. Yoko and Dr. Dave discovered this tea while they were in Colorado this ski season. For more information on this fantastic tea, check out http://www.numitea.com.
April’s contest is a $100 giftcard for Starbucks or Amazon for whomever shares Dr. Dave’s Facebook page: http://www.facebook.com/sliceyourage the most will win!
If you enjoyed today’s show, it would be fantastic if you would give your feedback on iTunes. It really helps Dr. Dave to know if you enjoy the show and tell others what you think on the iTunes board. What do you like about the show? Has it helped you with any aspect of your life, health, or fitness?https://itunes.apple.com/ca/podcast/slice-your-age-in-half-dr./id722529152?mt=2
CONNECT WITH ME AND SHARE
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