Monthly Archives for December 2013

Archives for December 2013

Just Launched: Davey Wavey’s Insanely Easy Guide to Eating Smarter!

davey1I have some exciting news!

Just in time for your 2014 New Year’s resolutions, I’m super excited to launch my brand new program, Davey Wavey’s Insanely Easy Guide to Eating Smarter.

And I have a special discount for you!

Eating smarter isn’t about less. It’s about more. It’s not about starving yourself. It’s not about deprivation. Instead, it’s about eating more of the foods that your body needs. It’s about an abundance of delicious, colorful and nourishing foods!

Regardless of your goals, this program will absolutely transform the way you look and feel through the foods you eat. I guarantee it. Period.

Davey Wavey’s Insanely Easy Guide to Eating Smarter is:

  • Developed with a certified, renowned nutritionist and based on real science – not marketing gimmicks or fads
  • An entire program, complete with recipes, a sample grocery list and weeks worth of meal plans
  • The perfect solution for men and women of all ages, goals and abilities

This program is already helping people dramatically improve the quality of their lives and I know it can help you, too!

Because you’re a loyal blog buddy, I have a special discount for you:

  • Get 25% off Davey Wavey’s Insanely Easy Guide to Eating Smarter. Just use discount code “blog” during checkout. This coupon expires January 7th at midnight, so don’t wait! AND, if you order before January 7th at midnight, you’ll also receive Davey Wavey’s Six Pack Program and video series (a $59 value) as a free gift!

(Already have Davey Wavey’s Six Pack Program and don’t need another copy? Send an email to davey@daveywaveyfitness.com and I’ll give you a 50% discount code for Davey Wavey’s Insanely Easy Guide to Eating Smarter.)

Start 2014 by improving the way you look and feel. Do something good for yourself and download this program today. The choice is yours. I’m ready if you are!

Here’s to a happy, healthy and loving 2014!

Love,
Davey Wavey

P.S. This special discount ends soon. Use discount code “blog” during checkout to save 25% today!

7 Healthy New Years Resolutions to Make TODAY!

shutterstock_62795851They say that you should only make one New Year’s resolution at a time… but today, we’re going to go full throttle. With the new year fast approaching, here are seven healthy resolutions that will transform your life.

  1. Thank your body every day. When you wake up, you pee. And then brush your teeth. And take a shower. It’s a routine. As part of your routine, introduce a bit of gratitude directed at your body. The truth is, most of us are accustomed to negative commentary about the way we look. Whether it’s beating ourselves up for being too heavy, out of shape or for just getting older, let’s replace that negative self talk with something more positive. Each morning, thank your body for all that it does. It only takes a few seconds, but it’s a powerful way to transform your thinking.
  2. Eat two servings (or less) of red meat each week. Red meat is bad for the body and it’s bad for the environment. In an often-cited Harvard study, researchers found that 9% of male deaths and 7% of female deaths would be prevented if people lowered red meat consumption to 1.5 ounces (or less) per day. In another study, although beef only accounts for 30% of meat consumption in the developed world, it’s responsible for 78% of the emissions. Replace red meat with other protein sources like beans, chicken and fish. And when you do eat red meat, opt for lean cuts.
  3. Buy organic for dirty dozen produce. Each year, the Environmental Working Group puts together a list of fruits and vegetables with the most pesticide residue. If you’re concerned about pesticide exposure or want to do something good for the Earth, these are the fruits and vegetables to buy organic. The list include apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, nectarines (imported), peaches, potatoes, spinach, strawberries and sweet bell peppers.
  4. Complete at least 2, 15-minute high intensity interval training (HIIT) sessions per week. HIIT involves alternating between levels of moderate and high intensity cardio. Few exercises benefit your body like HIIT. It boosts your metabolism, incinerates calories, burns body fat and results in less muscle mass loss when compared to traditional, steady-pace cardio.
  5. Eliminate soda. Soda, even in diet forms, is toxic for our bodies. With so many diseases and conditions linked to soda consumption, cut it out of your diet. Your body deserves better. Instead, nourish your body with water mixed with lemon juice. Or drink unsweetened almond milk.
  6. Eat more fiber. According to one study, 95% of Americans don’t get enough fiber. Beyond helping you feel full longer, high fiber diets may lower the risk of colon cancer, heart disease, and type 2 diabetes – and fiber helps normalize bowel movements and lower cholesterol. How much fiber do you need? According to The National Academy of Sciences’ Institute of Medicine, men 50 and under should consume 38 grams of fiber per day. Men ages 51 and older should consume 30 grams. Women 50 and under should consume 25 grams of fiber per day. Women ages 51 and older should consume 21 grams.
  7. Take an exercise class. You can teach an old dog new tricks, and by enrolling in an exercise class – be it yoga, zumba, Pilates, CrossFit or anything in between – you’ll learn some new moves and find new ways to stimulate your muscles. Not only will you be getting off the couch, you’ll add variety to your workout – and may even meet a few new friends. And exercise class friends are the coolest.

These are my seven suggestions for healthy New Year’s resolutions… but what resolutions do you plan on making? Share your resolution or resolutions in the comments below!

Good Form Versus More Weight?

Dear Davey,

As part of my leg routine, I perform squats. I know that in a traditional squat, I should squat down until my thighs are parallel to the floor. However, I can squat a lot more weight if I stop short of parallel. Is it more important to follow proper form with less resistance or to cheat a bit and use more resistance?

From,
Chris

barbell-squat-weight-loss-muscle-31032011Hey Chris,

This is really an age-old question and one that a lot of people have.

I always stick with better form over more resistance for a variety of reasons. First and foremost, if you have good form, you’ll soon be able to add more resistance – and eventually you’ll reach (and surpass) the amount of weight with which you cheated. And you’ll do it all with good form which means better results.

Second, improper form can increase injury risk. Though stopping your squats short of parallel isn’t particularly dangerous, cheating on other exercises – like barbell bicep curls, for example – can be very dangerous. Too many exercisers throw out their backs or dislocate a shoulders due to improper form.

However, there was recently a study in The Journal of Strength Training & Conditioning on the very question you just asked. For the study, researchers recruited healthy but untrained participants and divided them into two groups. In one group, the exercisers stopped their squats at a 50 degree knee angle. In simpler terms, this group cheated. For the other group, exercisers performed full squats until they reached a knee angle of 90 degrees.

After evaluating the data, researchers did see muscle gains in both groups – but the largest differences were in strength. For the cheating group, strength gains were limited to a small range of motion. Moreover, for calculations of external torque, researchers found a 7% increase for participants in the 90 degree group versus external torque in the 50 degree group.

Based on the findings, researchers recommend proper form – even if it means less weight. And it’s a recommendation that I’m happy to endorse.

Love,
Davey

The Worst Fast Food Salad…

One of the big advantages to cooking at home is that you know exactly what goes into your food. There’s no guesswork or clever marketing involved. And the same is true for our salads.

Though grabbing a salad sounds healthy, the reality is that many fast food salads are actually less healthy than the obviously unhealthy alternatives – like a Big Mac. With 550 calories and 30 grams of fat, there’s no question that the Big Mac is a gut-busting and unhealthy choice. But even the Big Mac doesn’t have anything on these salads.

Drum roll please… Some of the worst fast food salads include:

Applebee’s Oriental Chicken Salad

While the name sounds both innocent and slightly offensive (didn’t we stop using the term “Oriental” a long time ago?), this massive calorie bomb of a salad is no laughing matter. With 1,390 calories and 98 grams of total fat, you are not doing your body any favors with this meal choice. This salad contains 15 grams of unhealthy saturated fat. For most people, that’s an entire day’s worth.

Crispy_Chicken_SaladBut wait, things get worse…

IHOP’s Crispy Chicken Salad

As soon as you see the word “crispy,” run the other way! It’s code for fried. With a mind-blowing 1,400 calories, 88 grams of total fat and 26 grams of saturated fat, this is a terrible salad choice.  Bizarrely, with 28 grams of sugar, it has almost as much sugar as a can of coke. Yikes.

And then for the worst salad of them all…

Chili’s Quesadilla Explosion Salad

With 1430 calories, 96 grams of total fat and 28 grams of saturated fat, this salad is truly an explosion of everything your body doesn’t need. It’s about the equivalent of two and half Big Macs. Don’t do it. Just don’t.

The bottom line: Salad isn’t synonymous with healthy. Play it safe and smart by preparing your salad at home. If you must grab a salad on the go, make sure you Google the nutrition information – even if the salad sounds like a healthy choice. Opt for grilled over fried, ask for no cheese and no bacon and select a dressing that isn’t creamy.

Eat Nuts: Live Longer?

walnutWe know that nuts can play an important role in a healthy, balanced diet – but a new study from Harvard takes things a step further. According to the research, which was published in the New England Journal of Medicine, eating a one-ounce daily serving of tree nuts (i.e., walnuts, almonds, cashews, etc.) resulted in a 20 percent lower risk of dying from any cause compared to non-tree nut eaters.

Lasting three decades and involving some 118,000 healthy participants, the study concluded that nut eaters were 25% less likely to die from heart disease, 20% less likely to die from diabetes or lung disease and 10 percent less likely to die from cancer. Even if participants didn’t engage in exercise and/or otherwise avoided fruits and vegetables, eaters of tree nuts still enjoyed longer lives.

Though this research is powerful, it’s somewhat muddied by the fact that the study was funded – in part – by a grant from the Tree Nut Council Nutrition Research and Education Foundation. The foundation is a nonprofit group that represents nine tree nut industries. In other words, the funding could constitute a conflict of interest.

Regardless of the funding controversy, we know that nuts can be part of a healthy and balanced diet – and that numerous studies have linked nut consumption with various health benefits. In other words, it’s okay to go nuts for nuts.

P.S. If you do opt for nuts, ensure that you’re consuming non-salted varieties. And note that this study found lesser benefits with peanuts versus tree nuts like walnuts, almonds and cashews.

 

 

Dear Subway: I Want Chicken In My Chicken Sandwich!

subway chicken fake

Caution: If you like eating Subway’s oven roasted chicken sandwich, you might not want to read this post! Don’t say I didn’t warn you…

Yesterday, I wrote a blog post about building a healthier sandwich – and mentioned that wheat bread isn’t the same thing as whole wheat bread. And that, according to its ingredients, Subway’s wheat bread is really just unhealthy white bread in disguise. It’s a deceptively unhealthy choice for health-conscious consumers.

But it doesn’t stop there.

When I’ve gone to Subway, I’ve ordered the oven roasted chicken sandwich. It seems like a smart choice.

But I was surprised to see the chicken breast patty listed on Subway’s ingredients page. After all, what’s in a chicken breast patty other than chicken? Maybe a little salt and pepper? It should be a pretty short list.

No such luck. According to Subway’s ingredients for their actual website, here’s what’s in their chicken breast patty:

Chicken breast with rib meat, water, seasoning (corn syrup solids, vinegar powder [maltodextrin, modified corn starch and tapioca
starch, dried vinegar], brown sugar, salt, dextrose, garlic powder, onion powder, chicken type flavor [hydrolyzed corn gluten, autolyzed yeast extract, thiamine hydrochloride, disodium inosinate and disodium guanylate]), sodium phosphates.

That’s nearly 20 ingredients. In a chicken breast patty. Excuse me while I vomit.

It’s bizarre that the second ingredient is water. And that the there are three different types of sugar in the patty including corn syrup solids, brown sugar and dextrose. Also, why does a chicken sandwich need “chicken type” flavor? Clearly it’s because this chicken sandwich is packed with non-chicken filler. Autolyzed yeast extract, by the way, is an inexpensive substitute for MSG.

While the nutrition information for Subway’s oven roasted chicken is fairly healthy, it doesn’t tell the full story. For those of us that (at least try, most of the time) to honor our bodies with whole, real foods, this oven roasted chicken patty dosen’t make the cut.

I’m happy to say that I’ve had my last Subway sandwich. My body deserves better.

Healthy Sandwich Guide!

sprout-sandwich[1]Yes, sandwiches are fast, easy and convenient – but they can also be secret calorie bombs. Today, I’m going to help you build a better lunch with my healthy sandwich guide.

Before we get started, it’s worth noting that healthy sandwiches start at home. By preparing your sandwich at home, you’ll know exactly what goes into it (and, equally important, what’s not going into it). And, it will save you money!

BREAD

Building a healthy sandwich starts with a proper foundation. While white bread or baguettes can be tempting, the later could add as many as 500 calories to your lunch. White bread will also spike your blood sugar and wreck havoc on your energy levels.

Here are my recommendations:

  • Whole wheat bread. Be careful to read the label and look for the word “whole” before wheat. If it doesn’t have it, it’s really just white bread in disguise. For example, I was surprised to learn that Subway’s wheat bread actually contains no whole grains. It’s not a smart choice for a health-conscious individual like you.
  • Whole grains. There are plenty of other whole grain options beyond wheat. Spelt is another great choice.
  • Whole wheat pita. Cut open a whole wheat pita and fill it with your favorite toppings.

PROTEIN

Our bodies use proteins for many important functions, including to repair and rebuild our muscles – which is especially important for active or gym-going individuals. But protein also helps us feel full longer. As such, protein consumption is also important for people looking to lose weight.

Smart protein choices:

  • Eggs. While high in dietary cholesterol, eggs don’t spike blood cholesterol levels – and they’re packed with tons of important nutrients.
  • Chicken or turkey.
  • Hummus. No meat? No problem. Beans are rich in protein. And since hummus is made from a base of chickpeas, it’s a smart, high-protein option.
  • Fish including tuna, salmon and mackerel.

TOPPINGS

This is where it gets fun! Load your sandwich with colorful and nourishing toppings like:

  • Sliced red, yellow and green peppers.
  • Tomatoes.
  • Onions.
  • Arugula.
  • Micro greens – which are loaded with an average of 4x the nutrients of full-grown greens.
  • Spinach.
  • And so much more. Get creative!

FATS

Guess what? You don’t need to put fats like butter or mayonnaise on a sandwich. I promise that your sandwich will still taste great! And that’s especially true if you replace unhealthy fats with alternatives like mashed avocado, mustard or even just plain tomatoes. Try adding herbs and seasoning to increase flavor without the fat.

By putting these tips to use, your lunchtime meal with help support your health and fitness goals. If you have any additional tips to share, please do so in the comments below!

Here’s What Coke’s Billboard Should Really Say…

My Rhode Island home is in the tough part of town. Unemployment is high. Food assistance programs are prevalent. And opportunities are far and few between.

But in contrast to the grey skies and muted color palette of the vacant mill buildings and abandoned factories, a bright new billboard has been erected atop a decaying brick warehouse. Much like the billboard below, it shows Santa drinking a Coca Cola beverage – and it offers a message of hope. “Open happiness,” it says.

Coke Billboard copy

Is it a coincidence that this billboard is in a poor community? Probably not. According to studies, low-income adults get 9% of the daily calories from soda. For high income adults, that number is just 4%. And soda is cheap. In fact, it’s often cheaper than water. It’s why Coca Cola is one of the biggest recipients of SNAP dollars through the federal food assistance program. Moreover, because low income communities have less access to resources and education, this population is likely to be less informed about the health risks of soda consumption.

While the billboard offers a message of hope by linking Coca Cola with happiness, the reality is quite different. Soda consumption has been linked with a number of ailments and conditions including obesity, liver damage, tooth decay, kidney disease, diabetes, heartburn, osteoporosis, hypertension, heart disease and impaired digestion. Doesn’t sound like happiness to me.

As such, I’ve taken the liberty to redesign the Coca Cola billboard in Photoshop to correct for inaccuracies. I hope you enjoy. And happy holidays, Coke.

Coke Billboard Parody1

Coke Billboard Parody2

Coke Billboard Parody4

Specialized Running Shoes Don’t Reduce Injury Risk.

Screen-shot-2010-09-01-at-3.52.49-PMIf you’ve ever been to a running store, you’ve probably noticed an extensive selection of specialized shoes. The salespeople are often trained to examine your foot type, and then make recommendations based on your arch. There are shoes for high, low or normal arches with specialized midsoles and cushions; the idea is that these arch-specific shoes reduce the injury risk of the runners who wear them.

But is this true?

It’s a question that the U.S. military asked before investing in arch-specific shoes for their soldiers.

In a subsequent study involving male and female marine recruits, researchers divided participants into two groups. In the first group, marines were given shoes specific to their arch type. In the second group, marines were given a stability shoe regardless of their arch type. The study controlled for other known injury risk factors including smoking, prior fitness level, etc.

After crunching the data, researchers discovered that there was little difference in injury risk. And in other related studies on the same subject, researchers actually found a slightly elevated risk of injury in arch-specific running shoes.

Instead of listening to salespeople or buying into marketing hype, experts agree that the best way to find a running shoe is to try it on and take it for a spin. If there is pain or discomfort, try a different shoe. If it feels right, trust your body and buy it.

 

What Is Perceived Exertion?

BorgWhen you’re performing an exercise, it may be necessary to exercise within a recommended range of intensity. And one way to measure intensity is by determining heart rate. However, this process isn’t always easy – and it often requires stopping or fumbling with equipment. And then the heart rate results need to be interrupted.

There’s an easier way. It’s quick and it’s simple – and it’s fairly accurate. It’s called perceived exertion.

Perceived exertion is a scale that measures feelings of effort, strain, discomfort and/or fatigue experienced during exercise. The most common is the Borg Rating of Perceived Exertion, which ranges from 6 (no exertion at all) to 20 (maximum exertion). Because it’s so easy and effective, it’s commonly used by personal trainers when communicating with their clients.

Why isn’t the scale rated from 1 – 10? That’s a great question! It’s because, as a very general rule, you can multiply your level of exertion by 10 to determine your heart rate. In other words, if you’re exercising at a 14, then your heart rate is probably somewhere around 140 beats per minute. Again, this is very general.

Here’s the scale:

  • 6: No exertion (i.e., sitting in a chair)
  • 7: Extremely light (i.e., arm circles)
  • 8
  • 9: Very light
  • 10
  • 11: Light
  • 12
  • 13: Somewhat hard
  • 14
  • 15: Hard (heavy)
  • 16
  • 17
  • 18
  • 19: Extremely hard
  • 20: Maximal exertion

A great example of perceived exertion in practice would performing high intensity interval training on a treadmill. For high intensity interval training, you may, for instance, alternate between perceived exertion levels of 13 and 18 or 19. It may be one minute at 13, followed by one minute at 18 or 19 and so on. It’s much easier to describe the exercise in terms of perceived exertion than a set pace in miles per hour, because what is hard for me may be easy for you or vice versa.

For me, alternating between a 13 and 18 or 19 means alternating the treadmill from 7.7 miles per hour to 11 mph at a 3 percent incline. For another person, it might mean alternating between 3 mph and 6 mph. Either way, you’ll be getting the benefits because both bodies will be working hard. And if a certain pace gets easier over time, you may need to increase the speed to stay at that perceived level of exertion.

As you can see, the Borg scale is really easy to understand and extremely helpful. Try putting it to work for you!

Dirty Dozen: High Pesticide Produce.

Tomates_cerises_Luc_ViatourWe know that eating fruits and vegetables is good for our bodies – and that most of us don’t get enough produce. But when it comes to pesticide contamination, not all produce is created equal. In fact, the Environmental Working Group publishes a yearly guide listing the top twelve fruits and vegetables that have the most pesticide residue.

The guide isn’t to dissuade consumers into eating fewer fruits and vegetables. Instead, it’s to help us make smarter decisions about our produce. If you’re concerned about pesticide exposure, then these are the most important fruits and vegetables to buy organic.

This year’s dirty dozen includes:

  1. Apples
  2. Celery
  3. Cherry tomatoes
  4. Cucumbers
  5. Grapes
  6. Hot peppers
  7. Nectarines – imported
  8. Peaches
  9. Potatoes
  10. Spinach
  11. Strawberries
  12. Sweet bell peppers

Though not technically making the dirty dozen list, domestically-grown squash and leafy greens (specifically kale and collards) were found to be contaminated with especially toxic pesticides.

While organic produce may not necessarily be higher in vitamins and minerals, many consumers are concerned with pesticide use and contamination. In the United States, the amount of pesticide residue left on produce is limited to levels established by the Environmental Protection Agency. These levels are considered safe by the government, but many consumers aren’t willing to take the chance.

If you are concerned about pesticide contamination, opt for organic when it comes to the dirty dozen fruits and vegetables.

Be Grateful (Not Hateful) To Your Body!

Today’s guest post is by Davey Wavey’s good friend and spiritual weight release coach, Diane Petrella. Diane is also one of the contributors to The Davey Wavey Weight Loss Program.

gratefulIf you’re like most people struggling with their weight, you probably don’t like your body so much. You hate looking in the mirror. Getting dressed makes you frustrated and angry. And your thoughts toward your body are anything but loving.

You know how lousy those thoughts make you feel, but do you realize that criticizing yourself actually undermines your weight loss efforts, too?

Try replacing even a bit of that self-criticism with an attitude of gratitude and start losing the weight with ease.

Here’s How It Works:

In order to release weight your body needs to be calm and peace-filled. And your body is a living, breathing organism whose every cell responds to your thoughts. Based on how you think and feel, your body releases various chemicals. Some of these chemicals enhance a sense of calm and peacefulness while others heighten states of tension and anger. (Plus we all know how quickly those particular emotions can derail a healthy eating plan.)

Think of each cell as a tiny representation of your entire body. A lack of gratitude blocks weight loss progress because your body does not respond well when criticized. When you feel thankful, your cells feel that joy and transmit chemicals to reinforce that feeling. Think about that warm feeling you get when you receive a thank you card…  Or when someone takes the time to appreciate something you did for them. Your cells understand the message of gratitude, too.

When you’re expressing gratitude for your body you naturally eat more consciously, honor your exercise time and generally act more loving toward your self.

Start Now, Start Small

You may think that before you can appreciate your body you need to be fit and healthy first.  You may think that thin people love their bodies because they are thin.

It’s actually the other way around. People who release weight successfully and permanently learned to love and appreciate their bodies first and it’s that appreciation that helps them to stay fit and healthy.

It sounds challenging—especially if you have years of self-criticism (and extra weight) under your belt. Think of it this way: What if you did something positive for someone and at the same time angrily told them, “I hate you and I hate doing this for you?”

Most likely they’d feel pretty confused and awful. Whatever kindness you did for them would have no meaning. Well, it’s the same with your body. The more you try to eat well, exercise and “do the right things” while telling your body how much you hate it, loathe it, and can’t stand to look at it, the more confused your body becomes.

What’s a body to do with that message? Most likely it responds like a confused, angry child and resists giving you what you want. So you remain stuck and frustrated that your body isn’t releasing the weight you want to release. But, honestly, can you blame it?

Got Gratitude? Great—Now Go Deeper

To stop that cycle, be grateful for all your body does for you. Then go a step further and say “Thank you” to your body. Thank your legs for taking you where you want to go, your arms for helping you hold things, your heart for beating, your lungs for breathing, your stomach for digesting your food. Consciously thanking and appreciating your body helps you feel calm and peaceful. And calm and peaceful bodies release weight more readily than bodies that are criticized and loathed.

Practice this simple exercise to become a grateful friend to your body:

  • Every day take a few moments and thank your body for all it does for you. Thank your legs, your arms, your heart, your stomach, etc.
  • You can either speak silently to yourself, out loud, or write it down on paper. Do what feels most comfortable.
  • While you can do this any time, it’s a powerful way to begin and end your day when practiced right before getting out of bed in the morning or right before falling asleep at night.

As the holiday season approaches, we’re reminded to give thanks for the blessings in our life. And one special, but often taken for granted, blessing is the very body we have been given to carry us through our life journey. Take time this month, and always, to give thanks to your body, your beautiful partner in life, for all it does for you.

Your body will appreciate you—and you will appreciate the results.

Exercise Boosts Creativity & Inspiration!

Creativity_NithyanandaOver the last six and a half years, I’ve published something like 700 YouTube videos on three different channels. People often ask how I continue to come up with so many ideas, but – in a world as interesting as ours – I feel like I’m just scratching the surface.

Nonetheless, generating so much content does take some creativity, and I’ve always wondered if physical activity (i.e., exercise) helps boost that creativity. After all, we know that authors like Søren Kierkegaard, Henry James and Thomas Mann all took walks before writing… so is there really something to it?

To get some answers, a cognitive psychologist named Lorenza Colta studied the impact of physical activity on divergent thinking and convergent thinking, two ingredients of creativity. While divergent thinking means coming up with as many solutions for a given problem (in this case, list all possible uses for a pen), convergent thinking involves one correct solution for a given problem (in this case, finding the common link between three dissimilar words).

According to the data, frequent exercisers outperformed individuals who didn’t exercise regularly. In other words, physical activity may help the mind think creatively.

In my own personal experience, I’ve found that exercise also quiets my mind. Whether it’s running on a treadmill or performing repetitions, exercise can be like a waking meditation resulting in mental stillness. When the mind is turbulent, insights are lost in the craziness. It’s like throwing a stone into a raging ocean. But when an insight strikes a quiet mind, it’s like dropping a stone into a still pond.

In new and striking ways, we continue to learn that exercise isn’t just good for the body. It’s good for the mind. And that the connection between our bodies and our minds is far deeper and more complex than many of us imagined.