Like fashion, fitness and nutrition topics go in and out of the spotlight year-to-year… despite the fact that a lot of what we already know is simple fact based on science 😛 It can be tough to keep up! Here’s my nutrition and fitness forecast for 2015 to share with you. Note: this is my own take on a realm of predictions derived from numerous wellness-centered websites and blogs.
High Intensity Interval Training (HIIT): as a cross country runner, I don’t experience much of this, but I do advise it for weight loss and the fat burning effects it produces. I do, however, think that steady state cardio is still highly beneficial and optimal up to 30, 45, 60 minutes. Beyond that isn’t doing much for ya, unless you’re an endurance athlete. Why jog 45 minutes at a 12-minute mile pace when you can get better benefits in half the time?
If you’re thinking High Intensity, start with something simple. Neila Rey is my go-to girl for abs at-home, and her website of workouts features a free plan for 30 Days of HIIT: http://neilarey.com/programs/30-days-of-hiit.html
Top Products for HIIT: XTrain All Out Low Impact HiiT
HIIT It! (Fitnessista).
Kettlebell Workouts: At first, I was a little skeptical – why use kettlebells when I can lift with the barbel and dumbbell? This unfamiliar weight looked odd and intimidating. But after trying the kettlebell swing and rows, I can see why it’s different. With the right form, it allows for more complex movements and is great when incorporated into HIIT. One of my favorites, Greatist, is an avid supporter and offers a simple vid for the most essential move… How to do the Perfect Kettlebell Swing: http://greatist.com/move/how-to-do-the-perfect-kettlebell-swing
Kettlebell Workouts and Buy Your First Kettlebell
Bodyweight Training: I don’t see how this ever went in and out of style, but if you don’t have access to equipment or a gym, bodyweight is the answer. Push-up variations, dips, back raises, pull-ups and chin-ups are great (and even optimal) using your own body weight or more! If you’re looking to change things up, check out this Bodyweight Bundle.
Short Workouts: “No time to workout” is so last year (but never acceptable, in my opinion ;)) With new programs based on 6,7,8 minute abs, there are no excuses to not fitting in a simple yet effective workout. I advise a 10, 15, or 20 min body circuit upon waking. Even 5. Any and every bit counts. Refer back to Neila Rey Workouts for plenty of quicky workouts or check out The Modern Woman’s Guide to Strength Training.
Wearable Technology: with the creation of new technologies such as FitBit, wearable calorie counters and exercise trackers offer a handy way to implement exercise into your daily routine. Although I haven’t personally tried fitness trackers, I did get a Garmin GPS Forerunner 15 for tracking mileage and calories burned while running (pictured below) and it has pushed me to stay on track. Get yours here: Fitbit Wristband and Garmin Forerunner 15.
My Vote on Fitness: Variety workouts – mix of steady state cardio/HIIT, strength training, and kettlebells!
Bulletproof Coffee: Just another way to take your coffee – or is it? With Dave Asprey’s intro to buttered coffee via “The Bulletproof Diet,” this latest coffee craze is designed to ward off cravings by consuming fats with your morning shot of joe. Sorry Dave, but the butter was just too weird. Even coconut oil made my coffee taste too strange for drinking. I think I’ll stick to milk. And whipped cream. With pride. If you are interested in this Bulletproof business, be my guest:
The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life
Bulletproof® Ground Coffee 12oz
More fats/protein, fewer carbs (keto diet): Although I do advise less refined carbs, going ketogenic cuts out carbs almost completely, forcing your body to r ely on proteins and fats and drive itself into “starvation mode”. The Ketogenic diet has been shown to kickstart weight loss, but it is important to bring back the carbs somewhere down the line. Another alternative to flat-out ketogenic is “carb cycling,” which means alternating high and low carb days to make sure your body still gets fuel to burn the fat. Check out these books for recipes and the like: Ketogenic Diet for BeginnersKeto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet
“Clean eating”: what does “clean” really mean? All-natural? Organic? Gluten-free? Definitions vary, but it does seem to support a more fruits and vegetables focused diet. One clean eating cookbook I might consider is fitness competitor Flavia Del Monte’s Skinnylicious Cooking.
Alkaline/pH diet: a balanced diet is key to a balanced body, but the alkaline-pH diet takes it a step further. With the stomach being acidic (pH of 3.5), this diet strives for pH balance of 7 along the scale of 0-14 (0 is acid, 14 is alkaline). Many vegetables, fruits, and grains are alkaline while foods high in acidity (animal proteins, meats, cheese) may affect our system negatively by contributing to certain diseases/cancers. The alkaline-pH diet even includes pH balanced H2O. Just beware – this diet will require discipline and hurt your wallet – no alcohol or caffeine!
More info on Alkaline-pH balance: YogaAccessories (TM) 1/4” Extra Thick High Density Yoga Mat (Phthalate Free) – Gray
The pH Miracle: Balance Your Diet, Reclaim Your Health
My Vote on Nutrition: JillFit’s Moderation 365 – the phrase “everything in moderation” should never go out of style, yet people still refuse to believe it. The problem is, most people just don’t know what moderate means. More info on Moderation at http://www.jillfit.com.
Still going strong…
Cross Fit: despite its many criticisms, Cross Fit has its strengths. It gets people out there and moving in classes, contests, and community. I’ve tried it out a few times, and if it weren’t for cross country running, I’d go more often. The only problem I see (when considering injury) is that timing should not EVER triumph form. Lifting weights need not be a rash race to the finish, at least not until you’ve mastered the proper form.
Get your Cross Fit on: The Gripper Glove
Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic
Yoga: ahh, yoga. So many types and so much to offer. This is a fitness and mindset all-star that will definitely stick around. Check out my article on the Top 10 Types of Yoga: http://healthfitnessrevolution.com/top-10-types-yoga-benefits/) , then grab one of these mats and get started: High Density Yoga Mat (Phthalate Free)
Paleo Diet: Pros: sweet potatoes. yum. Meat and fish is good, too. Cons: cutting out dairy? Really? The all-natural approach can be hard to follow and it becomes a little restrictive to eat like a caveman all day, every day. After all, we’re civilized humans. Even the natural stuff is a different kind of natural. Regardless, it still holds its benefits. If you’re interested, check out Step by Step Paleo or Your Guide to Paleo.
Detoxes/Juicing: despite all that’s out there, the vast majority (or all) of these have got to go. Not sustainable. ‘Nuff said.
Top 2015 Fitness, Nutrition, and Lifestyle Books:
Lose Weight Here: The Metabolic Secret to Target Stubborn Fat and Fix Your Problem Areas
Four Seconds: All the Time You Need to Stop Counter-Productive Habits and Get the Results You Want
Tasty: The Art and Science of What We Eat
Savor: Mindful Eating, Mindful Life