OlderBeast Weekly Web Picks, 2/24/17

Guys, as usual I’ve scoured the Internet this week for things to help OlderBeasts double down on “body and soul” fitness.

As quick weekend reading, here’s useful stuff on workouts (cycling), nutrition (what “five servings” of fruits/vegetables actually looks like), and mind-and-spirit (benefits of solitude).

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Guys, as usual I’ve scoured the Internet this week for things to help OlderBeasts double down on “body and soul” fitness. For some quick weekend reading, here’s useful stuff on a workout routine (cycling), nutrition (what “five servings” of fruits/vegetables actually looks like), and mind-and-spirit (benefits of solitude).

Fitness: Bring Cycling Into (or Back Into) Your Workout Routine This Year

There are so many good reasons to ride a bike:

1. Gets you out of the house, office or gym…and into nature

2. Low-impact on feet, ankles and knees compared to running and some other sports

3. Great way to have a destination-oriented workout (you can bike somewhere a lot more distant than you can reach on foot!)

4. Can combine “fitness” and “transportation” to help save time, money (and the planet)

5. Simple to vary between easy and hard…to fit your current fitness level, how you feel that day, or for interval training where you go easy and hard in the same workout

6. Fun – who doesn’t like riding a bike?

7. Growth of bike paths and bike lanes in many places makes it even easier and more enjoyable

BUT, there are also impediments.

It seems expensive (if you need a new bike)…you’re not sure what kind of bike…you need to know something about fixing flats and other maintenance.

And for some of us (I’m one), you don’t want to wear the European Racing Team spandex suit, but are not sure what your alternative apparel should be.

The “expensive” concern is one each guy needs to judge for himself. But I’ll point out (a) in general, our fitness is priceless and (b) compared to non-fitness things we spend money on, or other fitness-related things (especially expensive gyms or personal trainers), a non-fancy bike isn’t all that expensive.

For all the other impediment / question areas, I’ve been looking around for the best “101” view to start or re-start cycling. Here it is.

Nutrition: Visualizing Five Servings of Fruits & Vegetables

Most of us don’t need convincing that we should eat fruits and vegetables within our diet.

According to recent research, though, about 98% of us don’t get enough of these things.

Some of you might consciously limit fruit for “low carb” reasons (I don’t advocate going too hard-core in that direction, man). But mainly, this fruit-and-vegetable gap is for other reasons.

One of the simplest impediments to overcome: a sense of just what “five servings” of fruits and vegetables looks like (that’s the minimum daily amount recommended by government dietary guidelines). This simple post has 10 illustrative photos of how you can get there in any given day.

Note how a few of the pictures have a salad (a small one). If you make this a big salad, with several types of vegetables in it, as well as avocado for a healthy fat, and then also add a protein to it…you’re taking care of a big chunk of your nutrition goals for the day, in one solid meal.

By the way, in case you still do need convincing about fruits and vegetables, here’s an impressive list of benefits, with citations to high-end research sources.

Mind-and-Spirit: Benefits of Solitude

In various OlderBeast articles, I extol the virtues of certain workouts in part because they bring you solitude in addition to physical benefits.

Running/hiking/walking, cycling, swimming, sometimes yoga can really deliver here. Maybe doing a strength routine at the gym does too, if you really lock in to what you’re doing and tune out all the blaring music, TVs, sound of cardio machines, etc. But I’m dubious of this, and so I urge you to get out of the gym or studio/class environment regularly, brother.

The best thinking has been done in solitude. The worst has been done in turmoil. -Thomas A. Edison

Here’s an article that looks at the psychology of solitude, and why it helps. For the best view of this, I’m pointing to an article that’s almost five years old. You can mentally “turn up” the things it says about unplugging from 24/7 technology, which is even more needed in 2017!

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The first and last items in this week’s web round-up work well together: get yourself out on a bike, and among all the other benefits, you can get some precious solitude. As for eating fruits and vegetables…well, you can do that alone or in a group of people. Your body won’t know the difference!

“Yeah, you know when I drink alone, I prefer to be by myself.” (George Thorogood, I Drink Alone—click to listen)

If you think this would be useful to others, please help spread the word about OlderBeast by sharing this post with the social media buttons below. THANKS, MAN.

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Endurance , Fitness Planning & Gear , Mindfulness & Stress Management , Nutrition & Recipes , Strength

OlderBeast Weekly Web Picks: January 23, 2017

With all the great fitness, nutrition and wellness stuff out there on the Internet…there’s often too much to make sense of. Without an integrating philosophy and approach, it’s hard to interpret, prioritize and orchestrate everything into your own game plan. And your own plan is what you need, to sustain and thrive on for decades.

Helping you be your own Architect is OlderBeast’s core mission. Now, with OlderBeast philosophy as a foundation, we’re starting a weekly “best of the web” post at OlderBeast.com. For fitness, nutrition and Wellness categories, it features a single, useful pointer to highly-relevant and useful stuff.

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Endurance , Fitness Planning & Gear , Strength

High-Intensity Interval Training (HIIT) Reviews: 9Round Kickboxing

This is Part Two in a series of reviews of “High Intensity Interval Training” (HIIT) gyms. Part One provided context on HITT and its components, then reviewed Orange Theory Fitness.

9Round bills itself as “your all-inclusive kickboxing fitness gym.” All workouts are 30 minutes, and can be started any time you arrive (as opposed to scheduled classes). The goal: use rapid-fire progression through nine activity stations (kickboxing plus a few other types) to get an intense, fun 30-minute interval workout.

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Endurance

Wanna Get Farther With Fitness? Get Off the Treadmill!

Look in any gym and count cardio machines. You’ll see more treadmills than anything else.

Ironic, since running and walking are the simplest of physical activities — the things for which you least need equipment. I know there are rational-sounding reasons to use a treadmill. But for most guys in most situations, outdoors is better exercise, no more injury-threatening, better for your well-being, and more sustaining of long-term fitness.

Let’s assess the validity of each “treadmill reason,” and also look at “treadmill drawbacks.” I hope this motivates to choose outdoors more often, man!

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Nutrition & Recipes

You Eat Organic? At Least, Consider It For These “Dirty Dozen” Foods

When it comes to organic, people are all over the map. Some buy the organic version of anything. There’s even organic apparel now (and I’m not talking about edible underwear, man). Others suspect it’s at least partly a price-raising, fad-exploiting scam. And in science and food industry circles, there’s debate—and contradictory studies and claims—on several topics.

This week’s OlderBeast Web Pick is to help you “cut through” all this. Here’s a prioritized view on where organic is most important, and three useful articles you can check out to learn more.

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