Tips

Need some fitness or nutrition tips? Here are a few of Davey Wavey's favorites!

7 Reasons To Stop Using Your Phone At The Gym.

phone-at-the-gym-etiquetteWe all have our fair share of gym pet peeves, but using smartphones at the gym absolutely takes the cake for me. I’m always astounded by the number of gym-goers/zombies standing in hallways or sitting on machines while texting, Tindering, checking Instagram or reading Buzzfeed.

Beyond being a terrible habit (on many levels), our inability to ‘disconnect’ is an unfortunate reflection of our fractured attention spans and our inability to focus.

Here’s why you need to leave your smartphone in the locker:

  1. It’s nasty. A study in the Clinical Journal of Sports Medicine found rhinoviruses (instigators of the common cold) on some 63% of the gym equipment at the fitness centers they tested. From barbells to dumbbells to gym mats and equipment, gyms are breeding grounds for germs. Your smartphone presents a unique opportunity for cross-contamination; even if you wash your hands after the gym, do you also wash the screen that you were touching in between sets? Conclusion: You’re nasty.
  2. It’s rude. Especially when gyms are busy, sitting on a piece of gym equipment while texting Susan about the selfie that John posted last night is inconsiderate. And when you get distracted by your smartphone, you’re probably taking needlessly long rests, which carries over into our next point:
  3. It decreases workout intensity. Most of us aim for 30 – 60 second rest periods in between sets. When you’re distracted by your smartphone, seconds easily turn into minutes. This morning, I timed someone taking a six minute rest in between sets while he was typing away at his screen. Sure, it’s annoying for the rest of us waiting to use that piece of equipment. But it also gives that smartphone user decreased workout intensity. And you only get out of your workout what you put into your workout. In other words:
  4. texting-in-the-gymIt sabotages your results. We go to the gym to get results. But exercising while using a smartphone needlessly handicaps the experience. By taking excessively long rests, you’re watering down your workout and limiting your results. Why not get the most bang for your workout buck?
  5. It gives you monkey mind. Monkey mind is a term used by Buddha to describe the easily distracted and incessantly moving behavior of typical human consciousness. Like a monkey swinging from branch to branch, smartphone use impedes focus by moving the mind from one distraction to the next. By being present and focused during a workout, you’re also exercising your mind. Exercise can even become a meditation of movement.
  6. It might not end well. Gyms can be dangerous places with lots of heavy things moving around and plenty to trip on. If you’re caught up in your phone, you’re not paying attention to your environment. You could get hurt. Even worse, you could hurt your phone. I’ve seen many a smartphones shatter or get stepped on at the gym. Though I’m a generally peaceful and pacifistic man, I relish those moments as tiny victories for humanity.
  7. It can all wait. Let’s face it. You’re not the president of the United States. You’re not saving lives with your text messages. Your tweets are not changing the world. 99% of the texts you receive are unimportant noise that does nothing to serve your happiness or personal evolution. All of it can wait for an hour while you do something important for yourself.

Starting today, let’s all pledge to leave our smartphones in the locker. And if you need your smartphone for music while you exercise, then enable either airplane mode or the “do not disturb” feature so that you can resist the urge. Together, we can make the gym a better place for everyone.

What do you think of smartphones at the gym? Let me know in the comments below.

P.S. If you’re looking to increase your muscle mass, leaving your smartphone in the locker is a great place to start. But for a comprehensive and foolproof guide to building muscle, download my Size Matters program.

3 Diet Tips From Europeans.

IMG_1806I just returned to Los Angeles from a week-long trip to Paris, Stockholm and northern Sweden. While there are many interesting differences between American and European cultures, food and diet are among the most striking.

As a Californian in Europe, the amount of butter, carbs and chocolate is astounding. Despite the presence of these typically taboo foods, Europeans are thinner than Americans. In the United States, the obesity rate is somewhere around 33.9%. In France and Sweden, on the other hand, obesity rates are 16.9% and 12.0% respectively.

It all begs the question: Can you really have your butter, carbs and chocolate – and eat it, too? And if so, how?!

As best I can tell, here are a few important ways that Europeans generally have a leg up on the American diet:

  1. Eat what you love. Just eat less of it. When walking through the streets of Paris, my boyfriend and I came across a chocolate shop serving hot chocolate. It was irresistible and so we ordered a cup. To our surprise, they served it in a tiny dixie cup that only held a few sips. But it was the perfect amount. We savored each rich, decadent sip. In America, portions are much bigger. In fact, one study examined food products in Paris versus Philadelphia and found that a cartoon of yogurt in Philadelphia is 82% larger; a soft drink is 52% larger and a candy bar is 41% larger. Those larger portions result in more calories. It’s possible to have indulgent foods like cheeses, butter, jams, candy and chocolates. But to learn from Europeans, size down your portions.
  2. Make food a passion. According to one survey, 90% of French people claim to greatly enjoy eating. That number is only 39% in the United States. Being passionate about food can upgrade your diet in several ways. For one, it’ll probably slow down your pace of eating. And when you eat slower, you eat less. You may also visit local food markets and find new, seasonal flavors that you love. Being passionate about what you eat may also inspire better, more wholesome food choices. And it might make you a little less likely to stop at the McDonald’s drive through. To learn from Europeans, cultivate a passion for food.
  3. Walk it off. There’s no magic here. Instead of hopping in your car, take a page from our European friends by walking or biking. Even in Los Angeles, I always walk to the grocery store, gym and anywhere else within a mile or two from my home. If you live a more rural area, walks can be a great leisure activity. After lunch or dinner, my French grandmother would always take my sister and I for a walk around the neighborhood. She said that it helps with digestion. In actuality, it helped burn off some extra calories and got us moving. To learn from Europeans, drive less and walk more.

I’m not saying that the Europeans have it all correct. Here in California, for example, we certainly have the upper hand when it comes to smoothies, salads and gyms – but there are certainly a few important things we can learn from our European brothers and sisters.

Have any more European-inspired diet tips? Share them in the comments below.

P.S. For more information about upgrading your diet in a real and lasting way (and without any marketing gimmicks or ridiculous trends), download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

7 Ways To Make Time For Exercise!

musclegroupsThere are only a few days left in the calendar year, and I know that many people are making resolutions to exercise more. And in making those exercise resolutions, I know that many of you are wondering: Where will I find the time to workout?!

The truth is, most of us will never find time to workout. When was the last time you found time to do anything? Instead, we make time for our priorities. It’s no different with exercise.

Having said that, there are plenty of ways to make time for exercise in your already busy schedule. Here are a few ways to do it:

  1. Have an active commute. Instead of driving or taking the bus to work, perhaps you can opt for a more active commute. Many cities have dedicated bike lanes – or you may even be able to walk, jog or run (if your office has a shower). Turning your commute into a workout catches two birds with one net.
  2. Exercise during commercial breaks. Whether you watch network TV or Hulu, most shows still have commercial breaks. So instead of having to pick between your favorite programs and working out, do both!  During commercial breaks, try cycling between these exercises: 10 crunches, 10 air squats, 10 burpees. Keep repeating until the commercial break ends.
  3. Exercise during lunch. If you get a lunch break, turn it into a workout. Check to see if there are any fitness classes in your area – or sneak out to a nearby gym. Run up and down the office stairwell. You can even go for a walk. As an added benefit, you’ll have more energy for the rest of your workday.
  4. Have a 15-minute workout. Workouts don’t need to be endless and long to be effective. By using high intensity interval training (which cycles between periods of low and high intensity), you can get an extremely effective workout in a short amount of time. For high intensity interval training workouts that you can do at home, download Davey Wavey’s Bootcamp Workout. Use discount code “youtube” to save 25% during checkout.
  5. Have active dates. Instead of meeting your friends or a significant other for dinner and a movie, do something that gets your heart pumping and your blood flowing. Take a class. Go rock climbing at a gym. Play soccer or football in the park. Bonus: It’s also way more fun.
  6. Get up earlier. If your day is already feeling full, sometimes the best thing to do is simply set an alarm. Wake up a little earlier and get your workout in. As difficult as it is to wake up early, I promise that you won’t regret your workout when it’s done! A morning workout is also more energizing than a cup of coffee!
  7. Put workouts into your calendar. If you’re a busy person, plan exercise time in advance by scheduling workout appointments. Do this a month or two in advance so that you can build your schedule around these commitments.

How do you balance a busy schedule and exercise? Let us know in the comments below!

 

5 Awesome Christmas Gifts For Your Body!

tumblr_n5ldy7dAJR1qk9t29o1_500We are in the final stretch of the Christmas season – and many of us are rushing around to make last-minute purchases. But with all the hustle, long lines and endless advertisements, you may have overlooked the most important person on your list: You. More specifically, your body.

It’s easy to find fault with our bodies. But the truth is, our bodies operate tirelessly as the vehicle through which we experience life. Our bodies don’t grumble or complain, and they never get a day off. Regardless of how you feel about your body, I’m sure you’d agree that it is deserving of a holiday gift.

To that end, here are a few inexpensive and awesome ideas for your body.

  1. Body scan. Never heard of a body scan? It’s a guided meditation of sorts that enables you to check in with various parts of your body. If you’re short on time, here’s a great three minute body scan. If you’re able to commit ten minutes, try this longer body scan. Turning your attention inward (instead of outward) is a powerful practice that your body will love!
  2. Self massage. I love getting massages, but sometimes we don’t have the time or money for a professional session. Fear not! Self massages are a great, soothing gift that you can give to yourself. Use a small amount of oil or lotion, and gently massage your body while thanking it for all that it does. You can massage your arms, legs, shoulders, neck, chest, buttocks or even your scalp.
  3. A workout. With more than 600 muscles and as many as 360 joints, your body was meant to move. In fact, it craves movement – even though most of us don’t get enough physical activity. Give your body the gift of movement in the form of a workout. It doesn’t mean you need to go to the gym, buy equipment or even leave your house. In fact, I recommend trying my 12-minute at-home ab workout.

  4. Nourishing meal. When you eat delicious, nourishing food, your body feels great and energized. Carefully select healthy food options and put together a special, balanced meal for your body. It might be salmon and brown rice, a vibrant salad or chicken and vegetables. Your body will thank you for giving it the nutrients that it needs.
  5. Sleep. Yes, I saved the best for last! Sleeping is wonderful. Though most of us don’t give ourselves enough, sleep is when your body repairs and heals. It recharges your batteries so that you can be productive, energized and vibrant. Close your curtains. Put your cell phone in another room. Get rid of any distractions. And give yourself the awesome gift of eight sleeping hours.

If you don’t have time for any of the above gifts, do something small and simple. Right now, you can give your body a good stretch. Or pour yourself a tall glass of water. You can even snack on a carrot.

Whatever you do and wherever you’re at in your health and wellness journey, do something great for your body this holiday season.

P.S. If you want to give yourself the gift of my six pack program, you can download the complete Davey Wavey Six Pack series right now – and get started today!

Are You Pooping Wrong?

yljxpomnx9ibldawzebkLet’s talk about poop.

More specifically, the new counterculture craze of squatting to take a poop. While most of us find the image a bit barbaric and animalistic, the reality is that… we are animals. Our bodies evolved to squat and poop; it’s important to remember that sitting toilets are a relatively new invention.

According to squat aficionados, sitting on the toilet creates improper alignment that results in unnecessary pushing and straining. Squatting, on the other hand, is allegedly a more natural position that opens the anal sphincter and moves our internal plumbing into alignment. This allows for a more effortless, faster and efficient bowel movement.

In fact, according to a 2003 study, squatters spend 79 fewer seconds taking a poop.

Seriously.

home-02To simulate squatting on our current toilets, there are a whole slew of new products. In a Men’s Health article, Eric Spitznagel tried the Squatty Potty. It’s essentially a glorified stepping stool. You can either place your feet on it to elevate your knees and simulate squatting, or – if you’re more adventurous – you can plant your feet on the Squatty Potty and hover over the toilet seat to release your excrement.

Though a doctor of gastroenterology told the author that his Squatty Potty may or may not make much of a difference (more research is clearly needed!), the experiment made Spitznagel a believer. He swears his poops are better, healthier and more effortless.

Of course, you can save yourself the $79 and make your own Squatty Potty out of a stack of books to get the same experience. Maybe you’ll become a believe, too.

After all, a man’s gotta do what a man’s gotta poo.

P.S. Another east way to upgrade your poop is to upgrade your diet; download Davey Wavey’s Insanely Easy Guide to Eating Smarter and get started today!