Tips

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

7 Tips For A Healthier Weekend!

Be king of your weekend!

Be king of your weekend!

It’s Friday and you’re probably super excited for the weekend. Yay!

While the weekdays are often packed with school, work, appointments and other commitments, the weekends are all about you. Which is all the more reason to ensure that your weekends support your health and fitness goals.

To that end, I put together a few tips to make sure you get the most out of your weekend.

  1. Sleep! Use me as your personal excuse to be lazy. We know that sleep is extremely important to health and wellness. In fact, more than two dozen studies have linked less sleep to extra body weight. While there’s a lot we don’t understand about sleep, it’s benefits are undeniable. Use the weekend to recharge your batteries.
  2. Water > Alcohol. According to Centers for Disease Control and Prevention, about 5% of the average American’s calories come from alcohol. That might not sound like a lot, but consider how many calories that is over the course of a year. Based on a 2,500 calorie diet, that’s some 45,000 calories per year. Even worse, those calories are empty – and thus not providing any essential vitamins, minerals or other nutrients. Just replacing a few alcoholic beverages with water will help improve your diet.
  3. Hit the gym… harder. While our weekday schedules are often packed, the weekend is a great time to spend an extra few minutes at the gym. I like to call it a workout plus. It’s everything you normally do with an extra boost. Maybe you can add on a short workout class. Or do a couple extra intervals. The weekend is the perfect time to step it up!
  4. Visit a farmer’s market. The USDA has a massive database of farmers markets – and there’s probably a great one in your area. A weekend trip to the farmers market is a great opportunity to stock up on locally grown, nourishing foods. These fresh fruits and vegetables are a great way to nourish your body as a special treat. It’s also a lot of fun and something that you can do with family and friends.
  5. Go outside! We are spending less and less time outdoors and more and more time sitting in front of screens. And, of course, our waistlines keep getting bigger and bigger. While I’m grateful that you’re reading my blog, I’d rather you be enjoying the outdoors and moving your body. As such, plan your weekend activities around the outside world. Instead of watching a movie with a friend, take a hike. Or a simple walk. Go camping. Swim. Run. Kayak. Climb rocks. Play! Whatever you do, get off your butt and go outside! Beyond benefiting your physical health, you may also discover that communing with nature is good for your mental health – as it can help promote relaxation and calmness.
  6. Remember that weekend calories count, too. It’s the weekend, so you can eat whatever you want, right? You deserve it, don’t you? NO! You deserve to be nourished with healthy foods that support your goals. The weekend is not a time to sabotage your diet with high-calorie foods loaded in saturated or trans fats, added sugars and sodium. Eat smarter every day of the week.
  7. Plan for the week ahead. Since most of us are busy during the week, the weekend is a great time to plan ahead. Write out breakfast, lunch and dinner menus and stock up on the foods and ingredients you need. Rather than having a crammed schedule during the week and resorting to fast food, you can even use your weekend to prepare some healthy meals in advance. Stick them in the fridge or freezer for use during the week. Set yourself up for success!

Use these tips to put your weekend to work for you! And, in the comments below, feel free to share some of your healthy weekend tips or plans.

P.S. If you’re looking for a fun workout to try this weekend, download Davey Wavey’s Bootcamp Workout for three, 15-minute at-home workouts that will help improve the way you look and feel!

10 Commandments of Gym Etiquette!

fitness-meme-3Continuing with my “10 Commandments” series, today I’m sharing etiquette rules that every gym goer should follow.

  1. Thou shalt not walk in between an exerciser and the mirror. When someone is working out, they’ll often use the mirror to spot themselves and to ensure proper form. If you walk between the exerciser and the mirror, you’re blocking their view – and being rude. Walk around them.
  2. Thou shalt wipe down equipment. If you sweat on it, clean it up. No one wants to lie down in your workout juice.
  3. Thou shalt not sit on the equipment while texting, browsing Grindr or taking selfies. Gym equipment is for exercising. And playing on your phone is not exercising. Even if you only check your phone during your rests, you’re likely resting a lot longer than you think. The reality is, your gym is probably busy and someone else might be waiting to use the machine. Keep your phone in your pocket.
  4. Thou shalt put weights away. Unless you’re exercising with a personal maid, there’s no one to clean up after you – so put your equipment away. And besides, lifting weights to put them away can make you strong, too.
  5. Thou shalt neither hog nor hover. Hogging equipment is when you spend way too much time on a given machine, especially when the gym is busy. If you’re on a machine for more than a few sets, allow other people to cut in during your rests. On the flip side, if someone is using a machine that you want, don’t hover around them like a fly on shit. During their rest in between sets, politely ask if you can cut in.
  6. Weightlifting BackwardsThou shalt ask how to use equipment if unsure. If you have questions, ask a trainer or someone at the front desk. Ignorance is not bliss because you’ll probably end up hurting yourself – or, even worse, as a gif on the internet.
  7. Thou shalt not smell. Going to the gym isn’t an excuse for slacking on hygiene. Don’t invade our nostrils with offensive odors or smells. Wear clean clothes and apply some deodorant.
  8. Thou shalt not do curls in the squat rack. Squat racks are for doing squats, and most gyms only have one or two. They’re a precious commodity. If you’re doing another exercise, like curls, you actually don’t need a rack at all. So don’t take up prime real estate.
  9. Thou shalt not go to the gym while sick. Exercise is important, but working out sick is bad for yourself and the people around you. Give your body the rest it needs – and don’t ruin things for the rest of us.
  10. Thou shalt ________. You tell me! Write the 10th commandment of gym etiquette in the comments below.

10 Commandments of Weight Loss.

JESS3_Twinkies_hostess-moses-twinkiesThough we all have different bodies and different metabolisms, there are some constants when it comes to achieving effective, sustainable and lasting fat loss.

  1. Thou shalt not starve. Believe it or not, starving yourself is the least effective way to lose weight long term. That’s because it dramatically slows down your metabolism as the body tries to conserve calories. Once you do resume eating, the pounds will pack right back on.
  2. Thou shalt eat smarter and move more. If fat loss could be summed up in one simple commandment, it would be this. By eating smarter, fewer calories go into your body. By moving more, increased calories are burned by your body. This combination of healthy eating and exercise creates the calorie deficit needed for weight to be lost.
  3. Thou shalt not fall for fad diets. When it comes to weight loss, there are no shortage of marketing gimmicks promising quick fixes. Don’t rely on marketing; rely on science. And though the science of weight loss isn’t as sexy as popping a pill or eating only cabbage for a month, it’s effective and sustainable.
  4. Thou shalt eat carbohydrates. Though they get a bad rap, carbohydrates are used by our bodies for energy – and can help you power through a difficult workout. No carbs means no energy, and that’s a recipe for disaster. Instead of cutting carbs altogether, move from simple carbs to complex carbs.
  5. Thou shalt strength train. Don’t fall into the “I only do cardio” trap. By including strength training in your workout routine, you’ll ensure that you lose mostly fat – and not a combination of fat and muscle. Retaining your hard-earned muscle doesn’t just look good; muscle keeps your metabolism cranking.
  6. Thou shalt not have endless cardio workouts. Cardio is an important component of any routine, but people looking to lose weight often spend endless workouts on the treadmill or elliptical. Long cardio workouts can actually result in muscle loss and belly fat.
  7. Thou shalt understand the difference between hunger and appetite. Hunger is your body’s need for food, while your appetite is really more about cravings. To help determine hunger levels, score hunger and fullness using this scale.
  8. Thou shalt eat lots of fiber. Most of us don’t get enough fiber, but this is especially true for dieters. Fiber takes a long time to digest. As a result, it helps you feel fuller for a longer period of time.
  9. Thou shalt read nutritional information. Ignore the subjective marketing hype of product packaging; instead, go directly to the objective nutrition information and ingredients. Pay special attention to the serving size, calories, sugar and saturated/trans fat.
  10. Thou shalt stay hydrated and well-rested. Your body needs water – and drinking enough of it can help lessen hunger. Nine cups per day are recommended for women and 13 for men. And last but not least, getting plenty of rest is an important ingredient for weight loss. It keeps cortisol levels down and gives your body plenty of time to rebuild and recover from workouts.

Do you have anymore commandments of weight loss to add? Share them in the comments below! And to lose stubborn body fat once and for all, download the Davey Wavey Weight Loss Program.

3 Things I Learned From The Gym.

a40958112cb69149d799060bd2d1554eI’ve been going to the gym regularly for some 15 years. From childhood through now, I’ve spent something like 4,500 hours working out. It’s a lot of time. And in that time, there’s a few things that I’ve learned.

1. IT’S EASY TO TELL WHO EXPECTS RESULTS.

Next time you go to the gym, take a look around you at the people exercising. You’ll likely see a full spectrum of effort. At one end of the spectrum, you’ll see people chatting with friends or texting on their phones. At the other end, you’ll see people engaged in a balls-to-the-wall workout giving 100 percent.

The golden rule of exercise is that you will always get out of your workout what you put into your workout. There’s no magic to it. And in this sense, it’s very easy to see who is expecting real results from their workout. It’s those people that are challenging themselves and pushing their limits.

The question becomes: Where do you fall on that spectrum?

2. THERE WILL ALWAYS BE SOMEONE STRONGER. AND SOMEONE WEAKER.

It’s easy to become competitive, especially at the gym. But comparing yourself to others is a dangerous game to play. It’s a recipe for disappointment, frustration and even injury. The reality is, unless you’re a professional power lifter, there’s probably always going to be someone stronger than you at the gym.

And that’s okay.

Rather than compare yourself to others, compare yourself to yourself. Rather than lifting more than the guy next to you, lift more than you did last week. This helps ensure that you’re lifting the amount of weight you should be lifting, rather than the amount of weight you wish you could lift.

Everyone is at different places on their fitness journey. Respect where they’re at – and respect where you’re at.

3. KNOWLEDGE = RESULTS.

Going to the gym is a big and important step. But showing up isn’t enough. And though giving 100 percent is crucial, there’s more to it.

Your workout also needs to be smart. Every repetition of every set of every exercise needs to be tied to a master plan. You need to have a strategy. I can’t stress this point enough.

Whatever result you want, there is a specific strategy or strategies for achieving that result. It might mean lifting heavy weights at low reps. Or doing high intensity intervals. Or lifting light at high reps, and so on. Look at the decades of scientifically valid research and educate yourself on exercise. Put knowledge to work for you.

In the comments below, share what you’ve learned from working out!

5 Tips: Mindful Eating to Lose Weight & Improve Health.

89696614I’m not a big fan of diets and restrictions.

In fact, I don’t think that a healthy lifestyle is about less. It’s about more; it’s about an abundance of colorful, nourishing foods and a full array of flavors. It’s about freeing your body from excessive fat and living the life you’ve always wanted.

One powerful step in losing weight and improving your health is mindfulness. At first glance, it can sound like a lot of new age gimmickry and wishful thinking. But mindfulness is a change in perspective that opens up new dimensions in your life.

Albert Einstein once said that you can’t solve a problem with the same mind that created it. By practicing mindfulness, you’re able to see the world anew – rather than simply treating the symptoms of an underlying problem.

Here are five ways to practice mindfulness from farm to tummy:

  1. Be mindful of where your food comes from. Is eating sacred? I think so. After all, it’s through food that we fuel our bodies to experience this tremendous gift of life. Without food, there is no life. In some ways, the food we eat is an offering to our bodies – not unlike an offering that a pilgrim might make at a temple. When food is viewed in this light, the source of your food – and knowing how it is grown or handled – can become increasingly important. While organic foods may or may not be healthier (the debate is ongoing), there’s an energetic benefit in knowing that your food is grown in a sustainable way.
  2. Be mindful of what your food contains. Ignorance is not bliss, especially when it comes to the foods you eat. By paying attention to the nutrition labels on product packaging, you’ll be more knowledgeable about the foods you eat – and better able to make informed, smart choices. Beyond saturated fat, trans fat, sodium, sugars and so on, it’s important to read the list of ingredients. If you can’t pronounce it, do you really want it inside your body?
  3. Be mindful of how you prepare your food. Whether I’m cooking for just myself or some friends or family, I make cooking an act of love. In fact, I even bought a so-called gratitude board. While it looks and works just like a cutting board, a gratitude board is a reminder to give thanks for the food you are preparing. With gratitude and love in mind, it becomes much easier to make wiser food choices. Moreover, mindfulness of food preparation carries over to restaurant eating. When dining out, mindfulness helps ensure that your food choices support your goals.
  4. Be mindful in your eating ritual. There are many ways to be mindful while eating. First, it’s about saying grace. If you feel silly offering a prayer over the food you’re eating (like a Twinkie, for example), then do you really want to eat it? Second, it’s about being aware of the food you’re actually eating. Rather than mindlessly munching in front of a television, enjoy the eating experience without distractions; you’ll be less likely to overeat.
  5. Be mindful of how your food makes you feel. When you swallow your food, your body is just getting started. How do you feel after you eat? Though fried foods may taste good, they probably make your body feel sluggish or slow and unmotivated. Similarly, soda can spike your blood sugar and can cause highs and lows. Evaluate how your body feels, and make this part of the eating experience. By paying attention to how you feel after eating, you may notice that your crave unhealthy foods less and less.

What are some of the ways that you bring mindfulness to eating? Let me know in the comments below! And for more information, download Davey Wavey’s Insanely Easy Guide to Eating Smarter!