Chris Pirillo » exercise

How to Diet and Exercise When You Travel

Chris Pirillo — Mon, 14 Mar 2011 15:19:54 +0000

How to Diet and Exercise When You Travel

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Conferences are a fantastic way to educate yourself and make new connections with people. They’re also a great way to network at after-parties and gain a little weight. Let’s face it: most conference parties offer food which is full of carbs, sugars and other icky substances. Even though it tastes fantastic, our bodies may not thank us for partaking in the morning. What’s a geek to do to stay in shape while spending so much time attending events? Jake met up with Tim Ferriss – author of The 4-Hour Body – to find out.

Sticking with proteins and veggies can be done at SXSW and any other event you may be traveling to. Don’t feel you have to sample all of the food offered to you during conference lunches and dinner or during parties thrown for attendees. Additionally, if you feel you must drink alcohol, try ordering a NorCal Margarita. This is comprised of soda water, high-grade tequila and the juice from at least four limes. These drinks are the “lesser of many evils” according to Tim, since many types of booze contains a lot of calories.

Exercising in a hotel room can be tricky, and you usually don’t quite feel up to going for a morning run during conference days. Tim has a few ideas to help Jake out there, as well. Packing a few mini bands allows you to quickly do your resistance exercises. You can also adapt several normal types of exercise to give you more of a workout: try doing one-armed pushups against a desk at an angle. Do your squats with one leg raised. Make sure you aren’t a klutz like me before attempting any of these things, though.

If you don’t have any weights in your suitcase or hotel room to help with your workout, try making your exercises much slower than usual. If you’re performing squats, go down slowly at a count of five and come back up at a count of five. The same goes for many other types of stretches and lunges.

Lastly, Tim recommends looking into doing an intense workout the day before traveling which requires giving your body 5-7 days to recover before doing another. This sort of covers you for the days you are gone and cannot work your body to its usual pace.

How to Diet and Exercise When You Travel

Get Up and Move

Chris Pirillo — Wed, 12 Jan 2011 08:46:17 +0000

Get Up and Move

Sitting at your desk all day long is bad for your health – and your pants size. Many of you don’t have the luxury of finding the time to participate in a long, drawn-out exercise routine. How the heck can you improve your health if you don’t have enough hours in the day to get fit? New research shows that moving around for even sixty seconds at a time is good for your heart, your weight AND your waistline.

That’s right – I said sixty seconds at a time. Researchers found that the more breaks people took during the time they spent being sedentary, the smaller their waist circumference. Breaks didn’t need to involve physical exercise – they could be as simple as walking around the office. Dr. Genevieve Healy says that her findings highlight the importance of taking regular breaks throughout the day to just move around.

Don’t forget to stop by our software center today.

Get Up and Move

Can Hanging Out Online Help You Lose Weight?

Chris Pirillo — Sat, 31 Jul 2010 02:57:04 +0000

Can Hanging Out Online Help You Lose Weight?

Thousands of dollars are spent every week by people desperately trying to lose weight. Tips, tricks and hints are found everywhere you look. Weight loss is something that millions of people obsess about, and it’s one of the hardest things in the world to achieve. We try every fad, gadget and food that we can get our hands on. Some literally starve themselves to oblivion. Others yo-yo up and down without ever hitting the goal they have set for themselves. We try so hard – in so many ways – to get into the pants size we dream of. Who knew all we had to do was log on to the Internet?

Investigators at the Kaiser Permanente Center for Health Research (KPCHR) designed a website to track the weight of about 350 of the 1,600 overweight or obese participants of a longer-term study. The site was designed to act like a weight-loss program which offers personal counseling and group meetings. The researchers feel that the mixture of accountability and sociability is what made it such a success. The study showed that the more often people logged into the site, the more likely they were to maintain weight loss.

This isn’t surprising to Nancy Makin. She lost more than a quarter of a ton after her sister purchased a computer for her birthday back in 2003. Nancy was afraid to go outdoors, due to the stares and rudeness she encountered when she tipped the scales at 703 pounds. After receiving the computer, she went online and found how easy it was to make friends when someone cannot see you. She began losing weight as she became integrated with an online community. She emphatically states that it wasn’t that she was no longer hungry. The key was the friendships she made, the fact she felt she belonged and the sense of community she came to love.

“The key is to find contentment and value in yourself by reaching out and doing something not for you, and the weight will come off as a side effect,” said Makin, who believes that community plays a larger role in weight loss for the morbidly obese, while accountability better helps those who are over weight.

I couldn’t agree more with the findings of this study. I’ve been building and catalyzing communities online for many years now. I’ve personally witnessed any number of physical – and emotional – changes in people over the years. Becoming a part of a thriving community – feeling as though you’re an important member of that society – can be the catalyst needed to change a person’s life.

What about you? How has your life changed for the better once you became part of an online community?

Can Hanging Out Online Help You Lose Weight?

Broken Xbox 360

Chris Pirillo — Thu, 13 May 2010 03:10:51 +0000

Broken Xbox 360

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Every weekday, I ride my Gazelle for 45 minutes. This helps me get my muscles moving and helps to keep me healthy. While I’m “working out” on the machine, I usually either watch a movie or play a game on my Xbox 360.

However, when I signed on today, I noticed my avatar was freaking out. I guess this may be a bug report? It used to look like me. I’m not sure what’s going on. Perhaps Microsoft feels that my mug is too ugly to have on their system.

Whatever is happening, I will continue to burn calories. It will just be more tedious and boring to do so without my beloved console.

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Broken Xbox 360

Wii Fit Plus Review

Chris Pirillo — Mon, 21 Dec 2009 20:28:33 +0000

Wii Fit Plus Review

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This is a great time of year to have this particular screencast submitted for our channel! Many people are still looking for that perfect last-minute gift idea… and others are already thinking of how to lose those extra holiday pounds! This is the first time Joe has done a screencast such as this, and I think he did a great job! He took a different approach than many have done, and it worked out well. He’s taking a look at the Wii Fit Plus.

Wii Fit is not an exercise program. It is, however, an introduction to physical activity. It was very significant for Joe in that it helped him lose 20 pounds, and made him more aware of the level of inactivity that had been in his life.

Wii Fit Plus boasts three new features: new activities, a way to track the health of your pet, and the ability to customize your workout. Yes, that’s right… you can track the health and weight of your pet in your home! Think your cat is too fat? Keep track of it on the Wii!

The Wii Balance Board can read your real-life movements and bring them to life on screen, just like the Wii Remote controller. New features include a calorie burning counter, the ability for users to create custom fitness regimens or choose from a number of specialized routines based on specific objectives and available time, as well as having the option to create profiles for pets and babies. Users will also be able to navigate more quickly between exercises.

Joe did a great job reviewing the Wii Fit Plus, and giving us an insider’s look at how it works. Don’t forget that it’s not too late for you to submit a screencast for possible use in our channels.

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Wii Fit Plus Review

Yoga – It Does a Body Good

Chris Pirillo — Sun, 25 Oct 2009 12:04:24 +0000

Yoga – It Does a Body Good

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One of the cool things my friend Imei does is to teach Yoga. She often works with people in corporate environments, to help them learn how to be more productive due to learning how to relax. Isn’t that an interesting concept for a Geek? That whole relaxing thing kind of worried me a bit at first. I have to admit, I feel more comfortable in my own body now. I feel as though I’m getting more oxygen… and that little spot between my shoulder blades no longer hurts due to having bad posture.

By simply learning to breathe better, and relax each muscle of my body, I now truly feel like a million bucks. I know I slouch in my office chair. Don’t lie – I know you do, too! Most of us have bad posture. Since we spend so many hours a day hunched over our computers, it’s no wonder that we’re always in pain, and rubbing kinks out of our necks!

If I were you, I’d take a yoga class or two. It will only help you, and no… it does not make you look unmanly! I feel better. I’m breathing better. I AM better.

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Yoga – It Does a Body Good

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coupons — Tue, 29 Sep 2009 05:13:16 +0000

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Are Elliptical Trainers Effective?
By Dave Casey

Are elliptical trainers effective at providing quality workouts? It’s a very common question these days. You may have already heard of the popularity of elliptical trainers and almost every local community gym or gym chain has several of them. More and more people are buying elliptical cross trainers for their homes and more fitness trainers are recommending them than any other fitness machine out there.

What is the reason for this boom in ellipticals? It’s because word is getting out about the effectiveness of elliptical machines. This is not another fly-by-night invention making big promises that it can surely never live up to. Elliptical trainers are effective because they are designed for specific needs of the people who will be using them. Did you know that:

* Elliptical machines burn more calories that similar machines (treadmills, exercise bikes)
* Ellipticals can be adjusted for any fitness level from beginner to advanced
* Elliptical trainers allow a total body workout – not just exercise of the legs
* Elliptical machines are safe for people with joint injuries and the elderly
* Ellipticals reduce the stress placed on your joints and muscles during exercise
* Elliptical cross trainers provide a great fat-burning workout that is easy to do
* You can adjust the tension and resistance as you progress so you will never outgrow your elliptical machine
* Elliptical machines require very little training to learn to use them correctly

What’s Your Fitness Goal?

To answer the question about whether or not elliptical trainers are effective, you need to ask yourself what you want to achieve. Before you can know for sure if an elliptical cross trainer will meet your fitness goals, you have to clearly identify these goals. An elliptical trainer is kind of a cross between a stair stepper and a treadmill so to understand their effectiveness you need to look at them in comparison to the machines they are replacing.

The use of technology that goes into creating an elliptical machine makes it more effective overall when compared to similar machines. When used correctly, it can help you burn more calories faster in comparison and it can give you more of a cardio workout with less impact and effort.

Here are some things to consider:

* What are your fitness goals?
* What is your current fitness level/experience?
* How much time do you have to use your elliptical?
* Are you looking for an “easy fix” to your fitness goals?
* Do you need a cardio workout regularly?
* Do you need weight training/bearing in your workout?
* Have you suffered from an injury (specifically a joint injury) and been told you need to take exercise gradually?

When asking yourself these questions, you help define a clearer picture of what your goals are and whether or not an elliptical machine will really be able to meet your requirements.

More about the Effectiveness of Elliptical Machines

Are you ready to learn more about the effectiveness of elliptical machines? You’re not the first person to ask “are elliptical machines effective” and you surely won’t be the last but elliptical machines are proving themselves to hold up under the pressure and scrutiny and out-perform many other fitness machines on the market.

Whether you are working at home on your own trainer or in the gym, you can benefit from every minute you spend on the machine. The workouts are fun and exciting and extremely effective so you will not become discouraged that you aren’t making any progress towards your fitness goals.

Now if someone asks you, “Are elliptical machines effective?” you know what to say!

About the Author:

Dave Casey is a freelance writer for http://www.allellipticals.com The popular site provides tips for elliptical workouts and unbiased elliptical reviews covering 20 major brands and 60+ models.

Permission is granted to publish this article on your site providing all links are included and clickable.

Article Source: http://EzineArticles.com/?expert=Dave_Casey

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Stretch Yourself

Chris Pirillo — Thu, 30 Jul 2009 13:16:01 +0000

Stretch Yourself

It’s time to stand up and stretch. Get out of those chairs. Come on – you can do it. Stand up, and reach your arms above your head as high as they will go. Now bend over, and attempt to touch the ground (don’t worry, I can’t quite do that, either). Hold your arms out to your sides and stretch them wide. Heck, why not even twist a little to each side, much like a tree swaying in the breeze.

You have now successfully stretched out your body… but have you stretched your mind? I just stumped some of you, didn’t I? You thought for a second “what the heck, there are no exercises for that!”.

Ah, but that is where you would be wrong, my friends. Every time you read something, you stretch your mind. Every time you think a decision through, you stretch your mind. Every time you look at something through someone else’s eyes, you stretch your mind. Every tiny spec of information you absorb… you get the picture.

Many times, we don’t even realize that we have stretched our minds. We are so rushed through our day that much of what we have seen and done hasn’t even sunk in or made an impression by the time we pass out at night. It’s often much later, when a situation arises that forces us to recall certain pieces of information, when we realize “oh. wow. I knew that/learned that/remember that”. We forget to take the time to stop and marvel at everything that is out there, waiting for us to feast our brain on.

Spread your wings, little birds. Fly beyond your own nests and find those juicy little morsels that will feed and stretch your mind and soul.

Stretch Yourself

Hard-Core Climbing with the Great Indoorsman

Chris Pirillo — Tue, 21 Jul 2009 22:17:36 +0000

Hard-Core Climbing with the Great Indoorsman

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There’s nothing like a good hike to get your blood pumping. Were you aware of the health benefits of doing something like this? You can burn calories, increase muscle tone, improve your circulation – and live longer!

I enjoy quite a few indoor activities, but one of my favorites is climbing. There’s just something magical about reaching the top. You look all the way down, and feel such a sense of accomplishment! Sure, you might be frustrated when you have to make your climb several times a day (or hour!) like I do. But each and every time you get to the summit, the sense of pride and wonder is there all over again. You’ve done it! You know you can keep going, but sadly – there’s nowhere left to go other than back down.

Let’s not discuss that whole running out of breath thing. I’m not old, and I’m not out of shape. I’m the Great Indoorsman!!

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Hard-Core Climbing with the Great Indoorsman

Isn’t the Wii Fit more Fun than Real Exercise?

Chris Pirillo — Mon, 30 Jun 2008 19:59:55 +0000

Isn’t the Wii Fit more Fun than Real Exercise?

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Ponzi decided to record my first attempt at exercising with our new Wii Fit. The crowd roaring at my attempts was an added bonus. Someone isn’t thinking properly, though. Who says I’m “unbalanced”?! That’s not true! I’m perfectly balanced… or am I?

Wii Fit is a video game developed by Nintendo for the Wii console. An exercise game, Wii Fit consists primarily of exercise activities utilizing the Wii Balance Board peripheral.

The balance board measures a user’s weight and center of gravity. The software can then calculate their body mass index when told the user’s height. The game has roughly 40 different activities, including yoga poses, push ups, and other exercises. Furthermore, Wii Fit allows its players to compare their fitness by using Wii Fit’s own channel on the Wii Menu.

Wii Fit tracks a user’s “Wii Fitness Age” through a body test basing the result on the user’s current age, weight, and balance.

From Wired:

I am going to keep using Wii Fit, as it definitely does what it claims to. After an hour, I’m sweating, my muscles are sore — I’ve exercised. And I’ve set some personal-best records, and maybe unlocked some new games. It’s fun. The hardware is a great idea — I just think the software could be worlds better. Luckily, since Nintendo seems to be trying to get third parties on board (cough), I bet we’ll see a better virtual-exercise-regimen game before too long.

How much easier can getting into better shape be? This is a fun way to get healthier, so why not give it a try?

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Isn’t the Wii Fit more Fun than Real Exercise?

Am I Sexier than the Wii Fit Hula Hoop Girl?

Chris Pirillo — Mon, 30 Jun 2008 19:48:33 +0000

Am I Sexier than the Wii Fit Hula Hoop Girl?

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Ponzi recently went out and bought Wii Fit. She decided I needed to set up my own profile, so I decided to let all of you watch. Apparently, I have an excellent center of balance! So what do you think? Am I sexier than the Wii Fit Hula Hoop Girl?

Wii Fit combines fun and fitness into one product. It can change how you exercise, how you balance, and even how you move. Wii Fit is a combination of fitness and fun, designed for everyone, young and old. By playing Wii Fit a little every day, you, your friends, and your family can work towards personal goals of better health and fitness.

Wii Fit includes four training modes and more than 40 exercises and activities designed to help improve body balance and fitness.

Yoga Learn Yoga poses that tone muscles and improve posture.

Strength Training These workouts are designed to build and tone your muscles.

Balance Games These games will help develop your sense of balance.

Aerobics Aerobics are exercises that help your body burn fat.

Wii Fit is not only good for your health, it’s also a lot of fun.

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Am I Sexier than the Wii Fit Hula Hoop Girl?

Am I the Only Person not Weightlifting?

Chris Pirillo — Sun, 23 Mar 2008 02:15:44 +0000

Am I the Only Person not Weightlifting?

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Yes, I really did lift that 15lb weight 1000 times! Really! Don’t you believe me?? I have a top five list here from Graham to help you in your quest to lift weights.

Decide what kind of lifting you want to do. There is a big difference between Arnold and a competitor in the World’s Strongest Man competition. You either lift in order to bulk up, or in order to become more powerful. Lifting weights with a more manageable amount of weight will give you bigger Biceps and Pecs. Lifting heavier weight with less reps will increase the strength of yourself more than the first option. When lifting for bulk, I suggest doing more than 8 reps, something that you can do fluidly with no problems. Your lifts should have a rythem you can follow when doing them. Powerlifting should consist of around 8 reps or less of really strenuous lifts… something that requires a grunt or a large outward explosion of breath.
Do the correct form! I myself have made this mistake once or twice. Always try to learn the right form and execute it well. I will not go into details for each type, but most of them involve breathing properly and not using other muscles (like your back) to lift the weight unless the lift requires those muscles.
Don’t over-exert your self the first time… or any time! Lifting is never what you can do going in, it what you will do in a few weeks. Try to find a weight you can do and manage for your workout and maintain it. Note: Don’t feel bad or try to show off if a person around you is lifting more than you, or is bulkier then you. There are many factors to be considered with, such as body types, weight , age , ect. For example, when I was in Football we had awards for bench-press. My friend won most lifts by about 20lbs, but I won as the strongest competitor pound for pound. There are many factors to consider. Don’t dwell on shortcomings, push pass them.
Find a lifting buddy. It is so much easier (and safer!) if you can lift with a friend. They can spot you, encourage you, and help push you to try to do better. Try to choose a day of the week to meet and stick with it.
Do something. The hardest part of lifting is not the lifts themselves… it is consistency. Make a schedule for all your lifts for the week, and have backup plans in case the gym is out of order or unavailable. If you can’t hit the gym, find an alternative. Push ups are good. If I can’t use the ab machine they have at my gym because of my schedule, I have an ab routine I follow just in case at home. Something is better then nothing.

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Am I the Only Person not Weightlifting?

Computer Health

Chris Pirillo — Wed, 05 Mar 2008 06:01:05 +0000

Computer Health

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With so many of us spending hours on end at our computers these days, it’s no wonder we have body pains and health issues. Here are some excellent tips to help you stay in better “computer health”.

Beware the strain of working 8-hour days. Eye strain, soreness, visual fatigue and headaches can all result from a computer screen set at an uncomfortable height or angle. You can avoid these 21st century work-related hazards simply by adjusting the position of your screen. When sitting comfortably and looking at the screen, your eyes should ‘land’ at the top of it. If they don’t, you’re likely to experience eye related difficulties later on. You may find it easier to re-position your chair, rather than the computer. Arrange the screen at 90 degrees to your desk, to minimize reflections from ceiling lights and/or high windows. Take regular breaks. Fatigue and stress aren’t helped by the bright light given off by computer screens. Spend at least 5 minutes every hour doing non-computer work. This will rest your eyes.
Stretching your ankles could ease chronic back pain. Shortened Achilles tendons can cause chronic back pain. They prevent you from walking well, putting stress on your spine. Here’s how to relax and strengthen your tendons, reducing the risk to your back. Stand 60-90cm away from a wall, facing it. Lean towards the wall, putting palms flat against it with both feet on the ground. Move one foot half the distance to the wall. Keep your other leg straight at the knee, with your heel flat on the floor. Now, bend the forward knee and both arms slowly and rhythmically. The back heel must be kept on the floor and the tail tucked in at all times. Continue for 20 seconds. Relax. Change legs and repeat ten times.
Avoid backache by sitting properly at your desk. Keep your feet firmly on the floor when working. Dangling legs affect your circulation, create bad posture and lead to backache.
Avoid computer-related hand and wrist injuries. Do this simple exercise every morning before work. Hold your arms out straight in front of you. Lift up your hands at 90 degrees, and spread your fingers. Hold for five seconds, lower, and relax. Then clench your fists, and lower your wrists at 90 degrees. Hold for five seconds, straighten, and relax. Repeat ten times, and repeat at lunchtime, just before starting work for the afternoon.
How leaning on a wall beats back strain and injury. This great daily exercise only takes a few minutes. It helps re-align the muscles in your back, to help undo the strains of everyday life. Stand with your back against a wall, with your feet 14-20cm (5-8 inches) away from the skirting board. Now try to flatten the small of your back against the wall, by pulling in your stomach muscles. Do not bend your knees. Hold this position for five seconds, then relax and repeat five times. Keep breathing regularly and evenly throughout.

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Computer Health

Tips for Keeping the Weight Off

Chris Pirillo — Mon, 04 Feb 2008 05:06:52 +0000

Tips for Keeping the Weight Off

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Anyone who has ever lost any weight will tell you that keeping it off is often harder than losing it to begin with. I am no exception. Here are some tips to help you stay fit and maintain your weight.

I know I said I was going to get back on my Gazelle at the beginning of the year. I keep getting distracted by life… and putting off the exercise. It’s something I really need to do. My weight is ok, and I’m still within my range. It doesn’t take me much time to lose five to ten pounds, thankfully. I don’t need help with motivation, I just need to set myself a schedule or goal. Wouldn’t it be easier if we made this a group effort, and make each other accountable? Hmmm. Maybe we should do this!

Here are some tips for maintaining a lean body.

Avoid foods with refined sugars in them, such as candy, sugared sodas, etc. These are horrible for your body.
Track your calories by measuring your portions, and weighing your food. You’ll know how much fuel you’re putting into your body.
Reduce fatty foods, such as red meat. Try to stick with chicken or fish.
Don’t cut fat out of your diet entirely. Your body needs fat, and especially essential fatty acids. Oil is important.
Eat more often throughout the day. Six smaller meals instead of three large ones tend to speed up your metabolism and satisfy you easier.
Increase your daily exercise. Thirty minutes per day will help, even if you’re only walking. Try to add in some type of cardio and resistance training.

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Tips for Keeping the Weight Off

Losing Weight and Getting in Shape for New Year’s

Chris Pirillo — Fri, 04 Jan 2008 01:55:53 +0000

Losing Weight and Getting in Shape for New Year’s

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It seems as though everyone is always determined to lose weight and get in shape with each New Year. Here are some tips to get you started on that track, and keep you there.

Frequency You have to work out regularly in order to see positive changes in your body. If you want to lose weight for example you will need to increase your aerobic activity level. You will need to regularly work our 3-5 times per week (min 3).
Intensity Work hard and good things will happen. You have to strive to work just a bit harder than your last workout or you will not make improvements. If you are doing push-ups and the most you can do is 25 the next time try to do 26 or so. To incorporate technology into your workout buy a heart rate monitor and spend more time in your target heart rate in each consecutive workout.
Type Do both resistance (push-ups, sit-ups, free weights, ect.) and aerobic (running, swimming, biking, ect) exercises at every workout.
Time Time is the simplest to manage. Divide your resistance workouts into at least 3 sets of 10-15 reps. Your aerobic workouts should last at least 20 minutes, but could be longer.
Fun For heavens sake, do something that you enjoy. If you like to swim…..swim. If you like to run. Run. If you’re doing something you like chances are you will stick with it and it will become a habit.

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Losing Weight and Getting in Shape for New Year’s