If you have trouble sticking to your exercise program, and it’s not due to a lack of desire to get fit, then it could be because the exercise doesn’t fit your personality. Everyone has their own exercise goals and needs, that is, everyone has their own ‘fitness personality’. I go through the five distinct fitness personality types with KRON 4 Morning News Weekend anchor, Marty Gonzalez.
Fitness Personality Types
#1 – Predictable
Thrives on routine
Is a reliable, independent and stable exerciser
Goes to the gym and develops rigid schedules and regimes
Fit Tip:Due to the lack of variation in your exercise program, you may hit a plateau by doing the same routine and become frustrated. By incorporating resistance, circuit or high intensity interval training and/or adding new activities each week, the positive physical changes may help reboot your enthusiasm.
#2 – Methodical
Likes organization, discipline and routine (but isn’t as rigid as the ‘Predictable’ exerciser)
Thrives on social interaction
Loves structured group exercise
Fit Tip:Exercising alone would de-motivate you. You would benefit most from joining a gym, hiking/biking in groups, or taking a group fitness class.
Football and baseball are synonymous with tailgate parties, cooking outdoors, and picnics. That means you’ll need to pay special attention to menu planning, preparation, and safe food handling practices. Since you’re without a refrigerator and running water, here’s how to keep your food safe all day.
What to Pack
Lots of clean utensils for preparing and serving safely cooked food.
Insulated coolers to keep food protected and cold OR hot.
A meat thermometer to be sure meat and poultry are cooked at high enough temperatures to destroy harmful bacteria and foods are reheated to safe-to-eat temperatures.
A fridge and freezer thermometer for coolers.
An oven thermometer for hot insulators.
An instant-read thermometer for reheating leftovers.
Clean, wet, disposable cloths, hand sanitizer, and paper towels for cleaning hands and surfaces.
Disposable gloves for cleaning or touching raw meat.
Smaller containers or foil for leftovers.
Water for cleaning.
Danger Zone for Cold Foods – Above 40ºF
Place a fridge and freezer thermometer in your cooler. Be sure your food stays at 40ºF or below.
Cold food should be stored in a well-chilled cooler.
Do not leave the food out for more than two hours (one hour if weather is above 90ºF).
Keep food in the shade and out of the sun.
Keep perishable cooked food, such as luncheon meat, cooked meat, chicken, and potato/pasta salads “refrigerator cold”, so keep it next to the ice.
Danger Zones for Hot Foods – Below 140ºF
Do NOT partially cook meat or poultry at home ahead of time, then transport the half-cooked food to the party/picnic. Doing so allows harmful bacteria to thrive and multiply.
Hot foods like chili, soup and stew need to stay hot (140ºF or above).
Eat hot food within two hours.
To transport and store piping hot foods, use an insulated container* like a cooler.
*How to prepare a hot insulator:
Heat up some hot bricks. Wrap them in heavy-duty foil first, then heat up in a 300 degree oven for at least 30 minutes.
In the meantime, warm up your insulator (e.g., a cooler): Fill it with boiling water, let stand for a few minutes, and empty.
Place newspaper and brown paper grocery bags on the bottom to insulate.
Add your hot bricks.
Line the insulator with thick towels to further insulate and prevent melting the plastic if inserting a hot pot off the stove.
Place an oven thermometer in the insulator to ensure it stays hot enough.
Keep the insulated container closed and the food should stay hot (140º or above) for the whole game.
How to Cool Large Pots of Hot Food
If you’re cooking hot food the night before (e.g., a pot of chili), it needs to be refrigerated after cooking. WARNING: Food needs to chill quickly to avoid bacteria growth during the cooling process. To do so, separate into smaller containers and set the containers in an ice bath. When cool, refrigerate.
Handling Raw Meat, Poultry and Fish
Cooking raw meat is risky unless all food handlers are diligent about keeping utensils, hands and surfaces clean to prevent cross-contamination.
If transporting perishable raw meat (e.g., hamburger patties, sausages, chicken, fish), place it in an insulated cooler packed with several inches of ice, frozen gel packs, or containers of ice.
Wrap raw meat securely to prevent juices from cross-contaminating ready-to-eat food. Ideally, keep these raw foods in a separate cooler.
Use a meat thermometer to measure internal cooking temperatures.
Remember… a cooler is not a refrigerator. Keep the most perishable items next to the ice.
Safe minimum internal temperatures:
Beef, pork, lamb, veal steaks, roasts, and chops (145ºF)
Ground meats (160ºF)
NOTE!If cooking marinated raw meat at the tailgate site, be sure not to reuse the marinade unless it’s boiled first to destroy harmful bacteria. Be sure cooked food is placed on a clean platter free of any raw meat juices.
Keep hot foods hot and cold foods cold.
Fit Tip:If you can’t keep the food hot while transporting it to the picnic/tailgate party site, cook the food the night before, and cool it in the refrigerator. On the day of the party/picnic, pack the food in a well-chilled cooler and reheat it to 165ºF on a camping stove.
Halloween parties, potlucks, and trick-or-treating can break even the most disciplined of dieters. Here are my top 10 tips to survive this annual sugar fest that I shared with KRON 4 Morning News Weekend anchor, Marty Gonzalez.
The Top 10 Tricks
1. Buy trick-or-treat candy you don’t like. Buy a candy that won’t tempt you.
2. Buy candy the DAY OF Halloween. There will ALWAYS be candy left in the stores — unless of course, you’ll looking for your favorite candy! You may also save some money (thanks to clearance sales) as well as save on calories.
3. Eat dark chocolate — 85% or more of cacao.
Milk chocolate contains more added sugar and fat. Due to their antioxidant content, deep dark chocolate can reduce the risk of heart attack and stroke by nearly 40 percent, and reduce the risk of dementia.
Per a 2004 study published in the Journal of American College of Nutrition, dark chocolate improved blood flow in arteries.
Eat in moderation as it still packs plenty of calories. Limit to 1/2 to 1 ounce.
Note: White chocolate is highly processed which means it’s lost most or all of its antioxidants.
4. Keep the wrappers. Keep evidence of what you eat in front of you. It’s easy to forget how many times you’ve dipped into the candy bowl.
Two studies showed that people tend to rely on visual cues, such as the number of chicken bones on their plates, to decide whether they’re full or still hungry.
5. Avoid the candy dish. The candy dish encourages eating mindlessly — i.e., “grab-and-go syndrome”.
Scientists believe you make hundreds of unconscious food decisions daily, but seeing food pushes you to consciously decide whether to eat it. Seeing it more often increases the likelihood you’ll choose to eat the food.
A handful (1.5 oz; about 1/4 cup or 1 shot glass) of M & M’s can pack on 210 calories. To burn off just one handful, the average size person would need to do 1,400 jumping jacks which would take about 24 minutes (1 jumping jack per second)!
Occupational and recreational habits have led to real pains in the neck. Tension and poor posture rank high as the most common pain generators. KRON 4 Morning News anchor, Marty Gonzalez, helps me demonstrate the effects of poor posture and how to fight the aching forces of gravity.
Forward Head Posture (FHP)
One of the most common postural problems is forward head posture — for both young and old. Forward head posture is also known as:
Text neck, computer/notebook neck
Book or reader’s neck
Your head should sit directly on your neck and shoulders. Think of a golf ball on a tee. But the head is more like a bowling ball (weighing about 10 to 11 lbs) than a golf ball. Your neck and shoulders have to carry the burden of this “bowling ball” all day. Supporting and moving the human head is a challenging and tiring task.
Carrying your head is an isometric contraction — you’re actually “strength training”. An isometric exercise is a static hold where the joint angle and muscle length does not change during the muscle contraction.
Correct posture: Your ears line up over your shoulder blades.
Incorrect posture: Along with forward head posture, your shoulders also “round” and roll forward.
Causes of Forward Head Posture
Repetitive use of computers, TV, video games, trauma, and even backpacks/laptop bags have forced the body forward. Also, general muscle weakness from illness or aging can cause FHP — that is, you’re too weak to hold your own head up anymore.