weightloss

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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Addicted to Fitness Show Notes – Our First Dexafit DXA Body Composition Scan

We’re bringing you another “on location” episode on this week’s Addicted to Fitness. I’m extremely excited that I get to share my first DXA body composition scan at Dexafit Tampa (link). I’m always interested in gathering the most accurate information on what’s going on within my “meat suit” and the data provided by Dexafit Tampa definitely did that and more.  If you’re interested in finding out whether or not your current fitness plan is producing the results you really want, you’ll want to check out this episode.

Fortunately for me, and you the listeners, the manager of Dexafit Tampa, Edward, was kind enough to join me on this week’s episode to explain the DXA scan process. A DexaFit DXA scan is a “simple and easy 10-minute test that measures your total body fat and includes the exact breakdown of bone mass, fat tissue, and muscle in your body.” Edward explains that the Dexafit machine uses X-ray to gather this information and if variables are kept the same between scans, it can produce results with 98-99% accuracy. The DXA scan is also the first body composition test that can measure visceral fat, which recent research has shown is much more dangerous to your health than subcutaneous fat (source).

Dexafit 1

If you’ve been following @ettampa Instagram stories, you’ve probably seen that I’ve been using a bio-impedance handheld meter to determine my body fat percentage. I’ve done my best to replicate the same variables for the last 8 weeks, and the handheld meter measured my body fat between 8-10%. I know these devices can have up to 20% error, but the DXA scan informed me that the percent error was much higher than that.

After the scan, Edward informed me that my total body fat percentage was 16.1%. I was somewhat shocked by this, but Edward mentions that unlike other body composition tests (calipers, hydrostatic weighing, bio-impedance, etc.), DXA scans measure essential and visceral fat, which usually means higher percentages. More importantly, my visceral fat was very low (1/10 lb) and my stomach to hip ratio, which is a good health indicator, was below the recommended value. In addition to telling you where you carry your fat, the scan can also tell if you have over developed musculature on one side of your body. This is important because muscle imbalances can often lead to injuries.

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Take advantage of Dexfit’s “Commit to Fit” challenge (link)

The scan can also determine if you’re doing weight bearing exercises or not. An individual that plays contact sports or performs resistance training will have a higher bone density than a person that doesn’t do either. My time spent in the gym, both lifting weights and kicking heavy bags, resulted in a higher than normal bone density. Learning your bone density is important because it can help you avert conditions like osteoporosis.

The DXA scan provided by Dexafit can provide you with important health information and help you determine whether or not your current fitness plan is producing the results you hoped for, but that’s just one of the many services they can provide. Dexafit also performs Fit 3D body scans (link), Resting Metabolic Rate testing (link) and VO2 Max testing (link – which I’m super interested in) just to name a few. Check out dexafit.com to see if you have a location near you.

I also want to inform all Tampa and Boca Raton Addicted to Fitness listeners that you should take advantage of your local Dexafit’s “Commit to Fit” challenge. You have the opportunity to win cash & prizes in this 60 day transformation challenge, but more importantly it will help you get in the best shape of you life. Check out CommitToFitFL.com for all the details and if you enter the challenge, make sure you tell them you heard about it on the Addicted to Fitness podcast. You only have till June 30th to enter so don’t delay!

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We hope that this podcast provides you with supportive health & fitness information each week. Our ultimate goal is to help as many people as possible enhance their quality of life by improving their fitness. In an effort to reach that ultimate goal, I will now be offering complimentary fitness consultations via phone and email. If you are looking for a little guidance, whether it be for exercise, nutrition or even accountability, send me an email at elementaltampa@gmail.com. I’d be happy to setup an appointment with you to discuss how you can live a healthier and happier life.

Thanks for listening and please remember to rate, review and share the podcast. I look forward to speaking with you and stay healthy this week peeps!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/our-first-dexafit-dxa-body-composition-scan/id1121420986?i=1000386712630&mt=2

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

Website: http://addictedtofitness.libsyn.com/our-first-dexafit-dxa-body-composition-scan

Addicted to Fitness Show Notes – Fat + Coffee Taste Test

We kick off this week’s Addicted to Fitness discussing our training accomplishments for the week. Shannon is working towards logging 3 Peloton rides per week and is starting to perform more exercises to improve strength & endurance in her legs, butt and lower back. I on the other hand am focusing on building strength & mobility in my upper back with daily workouts at Tampa Strength, and increasing my run training. I love long distance running which is like nails on a chalkboard to Shannon who prefers long rides on her bike. This fact promted her to remind me that she kicked my butt in the bike portion of the sprint triathlon we did together back in 2011.

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Post triathlon selfie of Shannon and I

After our training recap, Shannon and I launch into the main portion of this week’s podcast, which was inspired by a listener’s request. One of our favorite listeners, Lindsey, asked if we had any knowledge of the health benefits of the fat + coffee mixture known as “bulletproof coffee”. We’ve actually discussed the idea of fat + coffee in several episodes of the podcast (episodes #3, #8, #39) but we figured why not do a taste test of multiple types of these beverages. You don’t have to twist my arm to get me to drink coffee, especially ones that have my preferred macronutrient.

Bulletproof coffee was made popular by Dave Asprey, who claimed that a combination of high quality coffee blended with healthy fats, grassfed butter and MCT (medium chain triglycerides) oil, can act as a meal replacement and provide several other health benefits. Believers of fatten coffee claim that it provides immediate sustained energy, improves metal acuity, kickstarts your metabolism and puts you into fat burning mode (source). I’ve been drinking fatten coffee for sometime now and I can attest that I’ve experienced some of these supposed benefits, but I often vary my recipe. Shannon and I decided to taste test 4 different fattened coffee recipes:

  • Coffee + 2 tbsp Heavy Whipping Cream = 100 calories & 12g fat
  • Coffee + 1 tbsp Coconut Cream + 1 tbsp Coconut Oil = 165 calories, 18g fat, <1g sugar
  • Coffee + 1 tbsp Butter = 100 calories & 12g fat
  • Coffee + 1 tbsp Omega Power Creamer (Ghee, Coconut Oil, MCT oil) = 120 calories, 14g fat

I’ve been drinking the coconut cream & oil version for sometime and it is my go-to not only because of the taste (like a coffee & a pina colada had a baby according to Shannon) but because it helps me minimize the amount of dairy I ingest on a daily basis. Shannon actually enjoyed the butter version the most because of the non-oily mouth feel and it’s latte-like characteristics.

Coffee taste test pic

Fatten coffee works well for me because I feel that I function better running on fats opposed to carbs. If you’d like to become “fat fueled” this morning coffee concoction may be for you, but I do want to warn potential fatten coffee drinkers that regularly combining it with a high carb breakfast could lead to potential health problems (click here for article on other potential health problems associated with bulletproof coffee). I want to convey that you should always consult a physician or certified dietician before making any major additions to your diet, but please feel free to continue to send us podcast topics for future episodes.

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You listeners helped us set our download record in March and we’re on pace to set another record in April. Please keep listening, sharing and sending us feedback on how we can make Addicted to Fitness the best health & fitness podcast available. If you promise to keep helping us spread the good word of fitness, we promise to keep churning out interviews, product reviews, taste tests, and everything else you’ve come to enjoy about the podcast. Keep sharing and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/fat-coffee-taste-test/id1121420986?i=1000384200765&mt=2

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

Website: http://addictedtofitness.libsyn.com/fat-coffee-taste-test