Urban Wisdom To Avoid Overeating & Weight Gain

The Way of the Urban Warrior Podcast Online Radio by Brody Sorrell | BlogTalkRadio

The Way of the Urban Warrior Podcast Online Radio by Brody Sorrell | BlogTalkRadio: If you're looking to living a healthier life (physically, mentally

Urban Warriors Declassified Morning Show w/Brody Sorrell 03/28 by Brody Sorrell | Weight Loss Podcasts

Urban Warriors Declassified Morning Show w/Brody Sorrell 03/28 by Brody Sorrell | Weight Loss Podcasts: Health

Weight Loss Motivation Trick

Don't Do Crunches!

Do your regular weight-training routine—on your feet. "When you weight-train standing up, your abs have to work to stabilize the spine and keep you upright, giving you more bang for your buck," says Alwyn Cosgrove, C.S.C.S., a personal trainer in Santa Clarita, California. So, if you normally do leg presses, do squats instead. Lying leg curls? Do Romanian deadlifts. Seated biceps curls? Stand and curl. Whatever the move, make sure the stabilizing muscle tension stays on your abs, not your lower back.

Broderick Sorrell
www.brodericksorrell.com

Best Ways to Ease Knee Pain

Nearly everyone has experienced knee pain. Whether it’s caused by arthritis, excessive foot pronation or overuse of the muscles that protect this vulnerable joint, our knees take a knocking. In fact, knee arthritis is the single greatest cause of chronic disability among U.S. adults age 65 and older.
Here’s the good news: Most chronic knee pain is avoidable. New research published in the New England Journal of Medicine suggests that exercise and physical therapy are just as effective as surgery for relief from chronic knee pain related to arthritis. Learning to strengthen and stretch key muscles that support the knees, and other ways to protect and take care of our knees, can ultimately prolong the health of this vital body part.

Join Brody's Fitness & Self Defense Club www.brodericksorrell.com for  Expert fitness & self defense tips and a FREE Boot Camp every month.

1. Strengthen your butt

We know from research that knee injuries, including common Anterior Cruciate Ligament (ACL) tears, can occur when large hip muscles are weak. ACL tears, which are eight times more likely in women athletes, have been shown to lead to other cartilage tears and to correlate with knee arthritis later in life.
As a society, our butt muscles are weak. When the main butt muscle (gluteus maximus) is weak, it causes the pelvis to drop and the upper thigh bone (femur) to fall inward. This imbalance creates painful downward stress on the hip, knee and ankle every time you take a step.
Hip extensions are helpful exercises to strengthen the glutes.

2. Stretch the muscles that support your knees

When butt muscles atrophy or become imbalanced because we tend to sit much of the day, the hamstrings and hip adductors (inner thigh muscles) also overwork — to compensate for the underdeveloped gluteus maximus — resulting in compressive force on the knee joint. By stretching out these support muscles, you decrease the chance that they’ll get tight and cause muscle imbalances. So remember the complementary two-fold process: As you strengthen naturally weak muscles like the glutes, also stretch supporting muscles like the inner thigh muscles.

3. Tone your core muscles

Abdominal weakness will cause your pelvis to tilt forward, creating excessive low-back curvature and shifting the leg bones inward. You can experiment with this yourself: Over-arch your back and notice how your legs and knees want to roll in toward the midline of the body. Then flatten your back and notice how the opposite movement occurs at the legs.
Strengthening the core helps to keep your back in a neutral spine position and places the lower extremities — specifically the knees — in the best possible position for movement without joint compression.
There are so many ways to strengthen your abdominal muscles besides doing crunches. ...
Pilates was created with a strong emphasis on improving core strength to improve the function of the entire body. Or try fun core workout options like abs ball exercises, an abs routine on a fitness ball, or a core workout with elements of dance, yoga or kickboxing.

4. Maintain a healthy weight

Being overweight makes men five times more likely (and women four times more likely) to develop knee osteoarthritis. New research shows that a 10% decrease in weight will result in a 28% increase in knee function (such as for climbing stairs and walking). Another study found that for every 11 pounds a woman loses, there is a remarkable 50 percent decrease in the risk of knee arthritis.
Why? Fat decreases muscle strength, and excess body weight adds strain to knee joints. In fact, there’s an inverse relationship between body weight and quadriceps muscle strength: the higher your body weight, the weaker your knee muscles.
To start burning those extra calories required for weight loss without adding additional impact to the knees, try water aerobics, an elliptical trainer or cycling (making sure you have proper seat height).

5. Mind your feet

You may look great in three-inch stilettos, but keep in mind that high-heeled shoes increase the compressive force on your knee joints by 23%. Wearing heels also encourages tight calf muscles, another common cause of knee pain. A tight calf can pull the foot inward to a position called pronation, which essentially collapses the arch of the foot and causes the lower leg to roll inward, placing stress on the ankle and knee.
So embrace the flat shoe fashion trend and stretch out those calves. On the flip side, replace your workout sneakers frequently — every 300 miles, which could be three months or a year depending on your level of activity. This is a safe way to avoid wearing a shoe with poor cushioning support for your arches and joints.

Join Brody's Fitness & Self Defense Club www.brodericksorrell.com for  Expert fitness & self defense tips and a FREE Boot Camp every month.

Lighten the Foods You Already Love

Brody's Fitness & Self-defense

Mon-Fri 7am & 530pm

www.brodericksorrell.com 

 

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust.

Go Walking

Fitness Boot Camp

Mon-Friday

7am & 530pm

601 Harrington rd

Rockville Md 20852

www.brodericksorrell.com 

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

• Trade your power mower for a push version.
• Park your car at the back of the lot.
• Get out of the office building and enjoy walking meetings.
• Sweep the drive or rake the leaves instead of using a leaf-blower.
• Get off the bus a few stops earlier.
• Hike the mall, being sure to hit all the levels.
• Take the stairs every chance you get.
• Sign up for charity walks.
• Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

2 Painless Ways to Lose Weight

Painless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.

Brody's Fitness & More 3 FREE Boot Camps

1. Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

"There's some truth to that,"  once you start your not-calling-it-exercise plan, you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

13 rules to safely exercise while pregnant

Rapid Results Boot Camp 
Mon-Sat 7am &530pm

Exercising during your pregnancy has great benefits – it can help prepare you for labor and childbirth and lift your spirits – but you need to approach working out with extra caution. Whether you're a regular exerciser looking to continue your regimen during pregnancy or a former couch potato looking to get moving, follow these 13 rules to keep you and your baby safe.

If you exercised regularly before getting pregnant and your pregnancy is uncomplicated, you can most likely continue working out as before, with modifications as noted below. In some cases it's not okay to exercise during pregnancy, though, so talk to your doctor or midwife about your fitness routine to make sure your activities don't put you or your baby at risk.

2. Take in extra calories

Exercise burns calories, so make sure to eat well to help nourish and strengthen your body. While you're pregnant, you'll naturally gain weight as your baby grows. The amount you'll need to gain will vary based on your pre-pregnancy weight.
If your body mass index (BMI) is in a healthy range (between 18.5 and 24.9), you'll need to eat 300 or so more calories a day than before you were pregnant – and probably more than that if you're exercising. If you're underweight or overweight you may need to gain a little more or a little less than someone with a healthy BMI and adjust your calories accordingly.
Your doctor will monitor your weight as your pregnancy progresses and can help you figure out how to keep your weight gain on track through diet and exercise.

3. Steer clear of dangerous sports 

Avoid contact sports, as well as activities that might throw you off balance, such as horseback riding, downhill skiing, or mountain biking. Regular cycling early in your pregnancy should be okay if you're comfortable on a bike, but it's probably best to stick to stationary or recumbent bikes later in pregnancy.
Even if you're normally graceful, keep in mind that during pregnancy the increased levels of the hormone relaxin, which relaxes pelvic joints in preparation for childbirth, loosen all ligaments and joints, making you more susceptible to sprains and injury from falls.  See our list of the best kinds of exercise for pregnancy.

4. Wear the right clothes

Wear loose-fitting, breathable clothing. Dress in layers so it's easy to peel off a layer or two after you've warmed up or if you feel too hot. Make sure your maternity bra offers enough support, and choose athletic shoes that fit your feet properly and offer good support. If your shoe size has changed because of mild swelling, stash away your pre-pregnancy sneakers and buy a new pair.

5. Warm up

Warm-ups prepare your muscles and joints for exercise and build your heart rate up slowly. If you skip the warm-up and jump into strenuous activity before your body is ready, you could strain your muscles and ligaments and experience increased postworkout aches and pains.

6. Drink plenty of water

Drink water before, during, and after exercising. Otherwise, you can become dehydrated, which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and your baby.
James M. Pivarnik, director of the Center for Physical Activity and Health at Michigan State University, says that while there's no official recommendation for how much water pregnant women should drink while exercising, a good guideline is to drink one cup (8 ounces) before you exercise, one cup for every 20 minutes of exercise, and one cup after you finish your workout. In hot or humid weather, you'll need more.

7. Don't lie flat on your back

Avoid lying flat on your back after the first trimester. This position puts pressure on a major vein called the vena cava, which will reduce blood to your heart and may diminish blood flow to your brain and uterus, making you dizzy, short of breath, or nauseated.
Some women are comfortable in this position well into their pregnancies, but this isn't necessarily a good gauge of whether blood flow to the uterus is affected. Placing a pillow under your right hip or buttock will allow you to be almost supine without compressing the vena cava.

8. Keep moving

Standing in one place for prolonged periods – as when you're lifting weights or doing yoga poses – can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy. Keep moving by switching positions or walking in place.

9. Don't overdo it

Don't exercise until you're exhausted. A good rule of thumb: Slow down if you can't comfortably carry on a conversation. In general, the best guideline is to listen to your body. When something hurts, that means something's wrong, so stop. You should feel like you're working your body, not punishing it.
To be extra safe, read our list of 10 signs of danger during pregnancy exercise.

10. Don't get overheated

Avoid letting yourself get too hot, especially during the first trimester when your baby's major organs are developing. Raising your core temperature above 102 degrees Fahrenheit for more than 10 minutes could harm your baby.
The increased blood flow and higher metabolic rate that happen when you're pregnant mean you'll feel warmer than usual, and doubly so when you exercise. And since feeling warm is common in pregnancy, you may get overheated much faster than you normally would, even before your belly is big.

Signs of being overheated are largely individual, but pay attention if you're sweating a lot or feel uncomfortably warm, nauseated, dizzy, or short of breath. To cool off quickly, stop exercising, take off layers, and change your environment: Seek out air conditioning or step into a cool shower. Hydrating is key, too, so drink lots of water.

11. Get up from the floor slowly

As your belly grows, your center of gravity shifts. That's why it's important to take great care when you change positions. Getting up too quickly can make you dizzy and may cause you to lose your footing and fall.

12. Cool down

At the end of your workout, take five to 10 minutes to walk in place and do some pregnancy-friendly stretching. This will allow your heart rate to get back to normal and help to prevent sore muscles.

13. Make it a habit

Make a commitment to work regular exercise into your schedule. Keeping up a routine is easier on your body than long periods of inertia interrupted by spurts of activity. According to the American College of Obstetricians and Gynecologists, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week as long as you have your healthcare provider's go-ahead.

Fuel for fitness

Planning on picking up the pace tomorrow? Eat food that will help keep you going strong. For breakfast, opt for a high-carbohydrate meal—one similar to what you'll be eating on race day, so you can find out what foods digest best (for you!). Try a whole-grain English muffin or a bagel with peanut butter or a low-fat cream cheese. Then, have a well-rounded meal post-workout to help with recovery. Andrew Kastor's favorite? One to two slices French toast with a side of fruit. "The protein-to-carbohydrate ratio is perfect for enhancing my recovery," he says. We like that it's super-yummy, too.



Rapid Results Boot Camp Rockville

Get it tight working out at work

Rapid Results Boot Camp
Monday-Friday, 7am & 530pm
Rockville Maryland 20877
Www.BroderickSorrell.com
240.468.8130
Brodsorrell@gmail.com

Some women spend a lot of time commuting to and fro from work. In addition, they even have to cook the family dinner, while some others have to look into their children’s studies too. These women can perform short bouts of exercise at work. Research has shown that this too helps.
You could begin by walking to the station instead of taking an auto or cab. You can use the stairs instead of the lift. Use the short tea and coffee break at work to do a quick up and down the stairs instead of chatting with your colleagues.
At work, walk up to a colleague if you need to, rather than emailing or whatsapping. Try to get up from your seat and be mobile whenever you get an opportunity. Avoid sitting in your seat for long stretches. If that’s not possible, at least move around in your chair, get fidgety, turn around, and stretch your legs and hands. Try to do a few simple stretches. It’s also important to maintain a good posture. Sit up straight.
If you have access to a gym at your workplace, you can use it instead of taking  tea or coffee breaks. You can also spend the first 10 minutes of the lunch break doing a quick burst of activity. Whatever you do, make sure to warm up before your workout and cool down after you finish.

How to find time for exercise on your own

The best practice would be to wake up half an hour early and exercise. If that’s not possible then a late evening workout should suffice. Those who have never worked out before can start with a 15-minute walk at a normal pace. Gradually increase the pace and duration.
Once you are used to walking and start enjoying it, try to incorporate other forms of workouts. Some of you might even enjoy working out in a gym. Beginners who prefer working out at home would do well with a personal trainer for a few months.
Those who have exercised before can do surya namaskars, squats, lunges, toe touching exercises, push-ups, dips and crunches a few days a week. It would also be a good idea to get a few home workout videos. But be careful and don’t overdo. You may end up with injuries and be put off by workouts forever.
The bottom line is to do something that you enjoy and can sustain for long. Exercising should become a part of your life. Besides weight loss, exercise is a great way to charge you up for the day ahead or to and wind up your day.

Fitness Boot Camp
7am-8am & 530pm-630om
601 Harrington Road
Rockville Md 20877
www.BroderickSorrell.com
brodsorrell@gmail.com

Relieve those side stitches

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  Bodies by Brody Fitness Bootcamp 7am & 530pm Monday-Friday Rockville Md www.brodericksorrell.com

You know it: a sharp pain just below the rib cage that always seems to pop up when you're working out your hardest. It's called the side stitch, and it can be a major nuisance—especially when it keeps you from completing a workout. To ease the ache (so you can get on with your run), take your fist and press it beneath your rib cage while taking deep breaths from your belly for about 10 steps. In about 30 seconds, the pain should subside, so you can get on back to (fitness) work.

5 ways to flatten your stomach

Achieving a flatter stomach is going to take some work, but showing it off in your favorite pair of skinny jeans will be worth it

Visit brodericksorrell.com for more information and follow bodies by brody on Twitter, Facebook, YouTube, and Instagram @brodsorrell.

 Most of us want a flat stomach (I know I do), but when it comes to our collective dream of a flatter tummy, there's good news and bad news.

First, the good: It's possible to get a flatter stomach without doing endless sit-ups or crunches. In fact, all of the tips I'm going to discuss are non-workout-related, meaning it's possible to flatten your belly by making changes to your lifestyle, not necessarily to your workout routine (though hitting the gym once in a while is never a bad idea).
Now for the bad news: Carrying excess pounds in your midsection isn't good for your health, and I'm not even talking about the extra weight.

"Storing fat in the belly (is) associated with a higher risk of heart disease, high blood pressure, diabetes and stroke," says Tammy Lakatos Shames, a registered dietician and certified personal trainer, and one half of The Nutrition Twins. "Excess fat around the hips and thighs isn't as dangerous."
Extra poundage around the tummy -- known as visceral fat -- is nestled deep around vital abdominal organs and actively thrives on the hormones and internal chemicals affecting our health. But it's not all bad: Lose the habits that thicken your belly and you'll trim your tummy.
So, how do you do that? Try to:

1. Lower your stress
Life's little stresses actually increase the brain's production of cortisol, the fight-or-flight hormone that was useful when we, like, lived in caves. Today, cortisol just causes extra fat storage in the abdomen, rather than helping you outrun a saber-toothed tiger.

Belly Buster: Activities like yoga or deep breathing can help reduce stress and cut anxiety.
"They activate the body's parasympathethic nervous system to help you automatically relax," says Lyssie Lakatos, the other half of The Nutrition Twins, who, like her sister, is also a registered dietitian and personal  trainer.

2. Get more sleep
Cortisol kicks into high gear when you aren't getting enough shut-eye.
"Cortisol -- the same hormone that increases during stress -- is affected when you're sleep-deprived, and that can increase belly fat," says Shames. "Plus, when you're tired and craving energy, you often turn to food because cortisol also makes you feel hungrier."
Belly Buster: Shoot for at least seven to eight hours of sleep per night to arm yourself against the battle of the belly bulge.

3. Eat foods that contain probiotics
Consuming foods that contain probiotics (aka live "good" bacteria) can help reduce belly bloat caused by an overabundance of "bad" flora in your gut.
"Eating dairy with probiotics will help to ease digestive woes that can cause bloating," says Lakatos.
Belly Buster: Add foods that are good sources of probiotics to your daily intake. Kefir and yogurt are great, as long as the label says they contain live and active cultures.

4. Skip belly-bloating beverages
Don't want a beer belly? Avoid alcohol. "The occasional social drink is fine, but a little goes a long way," says Shames. "Large amounts of alcoholic beverages -- especially in the evening -- are proven to have a bloating effect."
Other beverages that aren't helping your cause: coffee (it can irritate your GI tract) and soda.
"Many dieters believe that drinking zero-calorie soda won't have negative impact on their physique, but the truth is that the carbonation in fizzy drinks -- even sparkling water -- can cause belly bloating when the gas from the carbonation settles in the stomach."
Belly Buster: Stick with regular ol' water for best results.

5. Avoid salt and sneaky high-sodium foods
Salt causes gastrointestinal discomfort and excessive bloating to the midsection.
"Sodium... attracts and retains water, giving you a puffy appearance," says Lakatos.
Belly Buster: Stay away from prepackaged meats and processed foods with large amounts of seasoning. These are subtle sources of high sodium that can lead to a tubby tummy.

Achieving a flatter stomach is going to take some work, but the health benefits are totally worth it. Plus, showing off in a new bathing suit won't be so bad either

WANTED!! 4 women to look to lose 14 lbs or more for a 4 day BETA TEST group. brodsorrell@gmail.com

WANTED!! 4 women to look to lose 14 lbs or more for a 4 day BETA TEST group. brodsorrell@gmail.com

Snag the right support

Sure, your yoga sports bras works great for downward dog—but when it comes to running, you'll need one that's designed to lock them in for all that pavement pounding. So what should you look for? "The best sports bras are loose around the chest so you can expand your ribs and diaphragm more effectively. But they should also be form-fitting," says Deena Kastor, an American marathon record holder and 2004 Olympic marathon bronze medalist. Just make sure the cup is made of comfy material (like a soft compression fabric; look for descriptions that include the terms "breathability" and "compression")—you don't want to be itching at mile two! 

Brody's Boot Camp

Swap out your shoes

While we've all heard that running shoes break down after logging lots of miles (about 300 to 350), you may still be holding on to your fave pair. (They fit just right! They're so cushy!) Not a good idea. "Glue has a tendency to break down under ultraviolet light, as do the other materials that make up the shoe," says Andrew Kastor. So even if your sneaks have only 150 miles on them but are more than two years old, recycle them (try oneworldrunning.com or recycledrunners.com), because chances are they've already started deteriorating. And as a rule of thumb, always keep tabs on how many miles you've logged on them—tedious, but hey, you'll be proud of how far you've gone. 

www.brodericksorrell.com

Have a fruity ice cream sundae....Bodies by Brody

Next time your family or friends decide to make an ice-cream run, don't worry about being left out of the fun! Order a fresh (and super-refreshing) ice cream sundae, piled high with diced kiwi, pineapple, and strawberries. You'll get a serving of delish fruit—no hefty calorie-laden toppings required.

www.brodericksorrell.com