intermittent

Addicted to Fitness Show Notes – Apple Watch Review & Childhood Obesity

Welcome back!

Nick and I have been making progress on our training, bit by bit. We kick off this week’s podcast episode with a recap on what we’ve been doing.

Nick has been finding his Title Boxing classes to be a built in workout, which has been good since time between work and parenting has been somewhat limited.

He also gets into what he’s doing in his diet – intermittent fasting (phase two – which includes a 10 hour eating window and 14 hour fast). He’s already lost five pounds, which he wasn’t expecting, thinking he didn’t have that much weight to loose.  The point was never to loose weight, but rather to attempt to eliminate precursors of detrimental health conditions like insulin resistance and cancer. You can read more about his previous blog post on intermittent fasting and its benefits here.

I meanwhile, have been focusing on childcare, which is a workout in itself, but have already dropped over 20 pounds off my pregnancy weight (mostly due to breastfeeding). My available time to workout is about 30 minutes, so whatever I choose to do (Peloton bike or yoga usually) must fit in that window.

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We’re big fans of our Peloton Cycle

My cardio is the area that I have seen the most need for improvement. My goal for training has not been to loose weight though, but rather just to continue to combat postpartum anxiety and depression.

Our first main topic of the episode is a review of the new Series 3 of the Apple Watch.

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Now, if you’ve been listening for a while, you might recall my review of the Fitbit Charge 2 earlier this year (listen to that ATF episode here) in which I stated that it was a test on whether I would like a fitness tracker and heart rate monitor at all. I wasn’t ready at that time to invest in anything more.

Well, I decided recently that I was ready for a smart watch, as the actual watch functionality was something that I really missed. With the latest release of the Apple Watch, Series 3, I felt it was finally time to make the move.

So first, a quick introduction to what I got!

I purchased the Series 3 – 38MM Apple Watch with GPS and the gold aluminum case, along with the Pink Sand Sport Band.

apple & Apple

The specs include:

  • Gold aluminum case
  • Built-in GPS and GLONASS
  • Faster dual-core processor
  • W2 chip
  • Barometric altimeter
  • Capacity 8GB1
  • Heart rate sensor
  • Accelerometer and gyroscope
  • Water resistant 50 meters
  • Ion-X strengthened glass
  • Composite back
  • Wi-Fi (802.11b/g/n 2.4GHz)
  • Bluetooth 4.2
  • Up to 18 hours of battery life
  • watchOS 4
In terms of the look and comfort, the 38mm size is great for my wrist size, as is the band, which fits even my smaller wrists surprisingly well. Plus the band is made of high performance fluoroelastomer that will stand up to my heavier use. The ability to customize the look by switching out the bands is the icing on the cake!
One of the best parts of this watch, is the watch face/s. Not only do they actually show up when I look at my watch (the Fitbit was not as sensitive) but the multiple, customizable faces that you can switch between and manage on your iPhone via the Apple Watch app, are crystal clear and very convenient.
Another key strength of this device is the integration with the iPhone, which is truly amazing. Everything is customized and controlled/setup through the iPhone via an app. It even has some of the same functionality (flashlight, talk to text, Siri, reminders, sound controls, etc.) to the iPhone.
Some of my favorite apps/programs include:
  • Heart Rate Monitor is pretty accurate and can run ongoing or in the background, depending how you’re using it (will drain battery life if using it to track an activity).
  • Activity – Set goals and get reminders. All of which integrate into the Health App on your iPhone
  • Workout – Quickly select a workout for tracking purposes. All metrics integrate into the Health App on your iPhone
  • Weather – Pretty straight forward, but seeing it on your watch at a glance is remarkably helpful
  • Timer & Stop Watch – Again, straight forward, but handy for a variety of instances
  • Maps – Would probably be good when you’re walking around and need to find something. Just takes a little time to get the directions on your watch.
  • Messages – Not particularly health focused, but is a simplified version of the Messages app in your phone. The talk-to-type tech is surprisingly accurate and makes it all that much easier to respond to texts without having to get your phone.
Finally, the magnetic charger sits in my bathroom and is super easy to lay the watch on. The fact it’s the basic charging cube cord makes it easy to interchange with other cords in my house (which are everywhere since we have so many apple products!).
The popularity of the Apple Watch means it’s been appearing on the wrists of people of all ages, including teens and kids! The question of whether these younger age groups are truly using these gadgets for fitness is somewhat questionable given our next topic… childhood obesity rates.
Nick came across this article in Time magazine recently that cited a study in a medical periodical, about how the BMI (ratio of weight & height) indicates that childhood obesity has risen 10 times worldwide over the last 40 years. [Insert gasp here]
The study reported dramatic increases in childhood obesity in African and Asian countries especially, which have historically had low obesity rates. This was a surprise to us. Additionally, in several countries where childhood obesity rates were already high (including the U.S.), the rates have plateaued, however, the researchers believe it is more due to coincidence and not policy action.

 

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A related article Nick recently saw from the Washington Post (link) stated non-alcohol-related fatty liver disease (cirrhosis of the liver) is the fastest growing reason for liver transplants among young adults in the U.S.. This disease can be caused by obesity, hypertension and diabetes (i.e. high intake of sugar and grains IMO). One researcher in the article stated that they had a patient develop this condition at age 13.

It should be noted that the number of liver transplants due to non-alcohol related cirrhosis is small, but what is alarming is the dramatic increase in its prevalence over the last 10 years.

All in all, it’s an alarming study, reinforcing how important food and health education is among our youth!

As we wrap up, we encourage you to please visit our sponsor hempcoffeeexchange.com and use the code ‘ATF’ to get 20% off at checkout!

Reach out to us on social media (FacebookInstagram or Twitter) or send us and email at elementaltampa@gmail.com.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/apple-watch-review-a-childhood-obesity/id1121420986?i=1000394456914&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/apple-watch-review-a-childhood

Website: http://addictedtofitness.libsyn.com/apple-watch-review-a-childhood-obesity

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What’s On The Menu is this Weekend’s Workout

I didn’t get my weekly “What’s on the Menu” post done for its normal Thursday post date, but I still wanted to share it with you. Read about my experience with intermittent fasting then enjoy another effective weekend workout.

I was first introduced to the idea of fasting during my formative years in Catholic elementary school. Every Friday during Lent (the 40 days leading up to Easter), all Catholics were encouraged to fast during the day and then finish the day with a “meatless” dinner. Thankfully the Bible didn’t consider seafood meat, which meant I enjoyed a lot of McDonald’s fish sandwiches and pizza for dinner during Lent.

I’ll admit that my dedication to daylight fasting during Lent was spotty at best and, as devoted to Catholicism as my parents were and still are, they didn’t send my brother and I to school without lunches.  I was extremely grateful to them at the time, but with what I know now, periodic fasting could have been extremely beneficial.

The origins of fasting date back to ancient Greece and it’s inclusion in numerous religious doctrine make it one of the oldest weight loss/control methods. Even though its been used for several millennia, the extent of fasting’s metabolic benefits are just starting to be discovered (source).

One of my go-to sources for the latest health research, Dr. Rhoda Patrick, has been promoting the benefits of intermittent fasting, which she refers to as time restricted eating, for some time now. The basic concept is that you have an eating window everyday that syncs up to your natural circadian rhythm. The research suggests that the most metabolic benefits occur with a eating window of no more than 12 hours and, unlike my Lenten fasts, occurs during the day (source).

Studies have shown that adherence to this way of eating may save you from a number of the leading causes of death. Several recent discoveries about the death-defying benefits of intermittent fasting include:

  • Every other day fasting found to reduce obesity and insulin resistance by changing gut bacteria (source)
  • An 11-hour eating window associated with a significant reduction in breast cancer risk & reduction in recurrence (source)
  • Frequent fasting has been shown to reduce the insulin-like grown factor 1 (IGF1) which has been show to proliferate the growth of cancer cells (source)

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I’ve been partaking in time restricted eating for the past 3 weeks and I’ll admit it’s pretty tough for someone like me. I have a very active job and some days I leave the house before 7am and don’t return till 8pm. Thankfully I’ve been very good at packing a lunch full of nutritious and satiating foods that help me get enough fuel in during my eating window.

Even though I started my current intermittent fasting plan with no desire to lose weight, I’ve lost nearly 5 lbs in 3 weeks. I know that doesn’t sound like a lot but when you’re 5’11” and 160, losing 5 lbs without really trying is pretty significant. As great as the weight loss is, I’m more excited by the possibility that this way of eating can help me prolong my life.

Another way to prolong your life is with regular exercise, which is why you should try the weekend workout featured below. This workout includes several variations of one of the most beneficial exercise there is, the squat.

Squats are considered a compound exercise, which means they are multi-joint movements that require the use of various muscle groups. Try to knockout these various forms of the squat and make sure you let us know in the comment section below or on social media (FacebookInstagram or Twitter) how you feel the next day. Don’t forget to warmup and modify the workout to match your fitness level. ENJOY!

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Addicted to Fitness Show Notes – Exercise & Diet: When, what and why

Shannon and I have fallen into a pretty good rhythm of recording the podcast on weekends, which use to have a lot less obligations than our weekdays. However, the script has flipped on us recently, and it seems we’re more busier than ever on the weekends. Which is why this week’s episode was recorded late into the evening hours on a school night. With that said, I think working outside our comfort zone led to one of the most entertaining Addicted to Fitness episodes yet.

We kick off this week’s podcast discussing Shannon’s upcoming yoga teacher training weekend. Yep, it’s that time again. We quickly transition into my current personal training schedule at my new home gym, Tampa Strength (link). My first client at the new location is taking advantage of my early morning training sessions and I’m about to start an early morning running program for a longtime ETT client. Discussing these morning training sessions segue nicely into the first main topic of this week’s episode: morning exercise.

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Click here to learn how you can train with ETT

Both Shannon and I prefer morning workouts. We both feel that completing a workout first thing in the morning sets you up for success for the rest of your day.  Shannon also believes that morning exercise helps you make better dietary choices throughout the day. Which is an interesting assumption because according to a recent Shape.com article discussing the benefits of morning exercise, she’s right. The article (link) uses research published in peer reviewed journals and other credible sources to explain how morning exercise can help you lower your blood pressure, get better sleep, burn more fat, and prevent chronic conditions like type 2 diabetes. The next topic we broach in this episode offers some of the same benefits as morning exercise, but it has more to do with what you eat. Actually, it has more to do with when you eat.

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Photo courtesy of Terry Crews’ Facebook page

This week, my buddy Dan Greene, who happens to be owner of TUFMED, posted a video of the actor Terry Crews explaining his approach to nutrition. In the video (link), Crews explains that he uses intermittent fasting to help his body function optimally. He states that during his 16 hour daily fasting period, his body is undergoing autophagy, which is essentially your body recycling old and possibly damaging cells. Seeing this video was extremely coincidential because I’ve also been trying intermittent fasting as of late and have really had some positive results. Most obvious to me is that I’m not nearly as hungry as often and I don’t feel the need to indulge in not so healthy food items. Those “not so healthy” food items is what we dive into next, and this topic brings on a rant from me in which I call out one of the most powerful people in all media.

When I talk about “not so healthy” food items, I’m really talking about pro-inflammatory foods. Inflammation occurs when the body sends out white bloods cells to protect itself from foreign invaders like bacteria or viruses. However, ingesting certain foods can also create an inflammation response. Pro-inflammatory foods include sugar added beverages, refined carbohydrates and fried foods to name a few (link). A more extensive list of pro-inflammatory foods can be found on another website (link), which as you can tell when you listen to this episode, got me really miffed. I’m not going to go into too many specifics but I’m pretty sure I’m on the “DO NOT INVITE” list for the Oprah Winfrey Show. I KNOW YOU LOVE CHIPS OPRAH, THAT’S THE PROBLEM. Sorry, sorry.

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Nothing like a good rant to end another episode of the Addicted to Fitness podcast. We always enjoy producing these episodes for you and we really hope that you enjoy listening to them. If you do, please let us know by giving us a rating or review in iTunes (link), or by sharing the podcast with a friend (just text them one of the links below 🙏). As Shannon always says “sharing is caring!” We care about you all and we hope you stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/exercise-diet-when-what-and-why/id1121420986?i=1000382543350&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/exercise-diet-when-what-and-why