Category: Free Inquiry

So the inevitable has happened. I have reached the point in my fitness journey where the motivation is starting to go out the window. I am 7 weeks in and I am struggling. I think part of the reason is I was using an app for the first few weeks which was easy to stay on track with. Then I did a few random workouts, I went home and did workouts with my dad, and now I am lost.

To be honest I think I have done one or maybe two workouts in the past two weeks. I have fallen back into the “Oh I walked a lot today its fine if I do not workout”. The fatal trap. One that I always fall into that leads to a lazy cycle and two weeks later you realize you haven’t done any physical exercise.

That’s why, when a friend asked if I wanted to do a month long ab challenge together I jumped at the opportunity. The challenge has me doing various ab exercise every day that take 5-10 minutes a day. While this is not enough to warrant not doing other physical exercise I am telling myself that for this week, this is enough. It is okay to have an off week, and it is okay to feel slightly defeated. Next week I will get back to it and it will just be a blip in the otherwise successful journey of getting in shape.

Over reading break I knew that I had to set a fitness goal for myself or I would not workout. After all it was break, which often leads to lots of sleep and movies. Being home I was back at my familiar gym and took the opportunity to workout with my dad. He is very passionate about fitness and mostly trains in HIIT Circuit training. He as been doing it for so long now that he will create circuits around what he feels like doing that day. The basic idea is there are 10 exercises. Each is performed for 30 seconds with a 15 second break in-between each exercise. That circuit is repeated 2-3 times.

The first workout consisted of an ab circuit (done twice) and a full body strengthening circuit (done twice), with stretching at the end. It included things like medicine ball slams, squat pulses, reverse lunges press and plank step throughs (I do not think this is the correct name for all of these things but it is what my dad calls them).

My second workout consisted of the same ab circuit (done twice) and then a mixed strengthening and cardio circuit (done twice). This one was a lot harder for me as I was  a bit sore from the previous workout and my cardio is not super strong. The great thing about my Fiton exploration was the diversity in types of exercise but a lot of it was pilates and yoga based and not heavy in cardio. Because of that I struggled more in this workout.

My third workout was following a IGTV video workout made by a fitness and nutrition You-tuber/ influencer that I watch called “Sarah’s Day”.  I was really not feeling the gym that day so I turned to her as my inspiration and it worked. She always has a positive outlook on the gym and has been a great inspiration over the last few years to try to be more conscious of my diet and exercise. This workout was in a similar style that my dad likes so he did it with me as well as my sister and mom. This workout was an all body weight based HIIT Circuit session. It consisted of 2 circuits. Each one had 4 exercises done for 30 seconds back to back with 1 minute of rest after the 4 were complete. Each 4 exercises were completed 3 times before moving onto the next circuit. Its hard to explain but makes sense when you are doing it!

All in all I do like working out in this way. It is an effective mode as I can both strengthen and perform cardio at the same time. It is what I did this summer and it was the strongest I had felt since by swim team days in high school. I was able to do things by the end of the summer that I has seen fitness influencer do that I never thought I would be able to do. I also really liked having a workout partner. Thus far in my Fiton workouts I have been doing them by myself. It is harder to motivate myself to do something and there is less accountability when it is just up to me. Also training with my dad kinda feels like having a personal trainer because he is so much more knowledgeable in the area of fitness.

After using the app for 4 weeks I have come to the conclusion that for being a free app it is fantastic. There is so much content that is available in many different types of workouts that allow for endless possibilities. Also with the meal plan option, if you pay around $13 a year, the app allows for another exploration of health. I have enjoyed the workouts that I have done and really enjoyed the variety that it gave. When I workout by myself I tend to get in a pattern of doing the same thing every time I go and this opened my eyes to other options. I loved how the workouts were short but still really effective, especially the HIIT workouts because it felt like less of a daunting task when it was 30 minutes rather than an hour or more spent at the gym. Additionally, having the ability to do all of these at home was a big plus as bussing to the gym is not fun.

The few negatives of this app were some of the workouts were a bit short. I felt accomplished because I did something but in actual time it was not much. Each week I was only working out for 1 hour to 1.5 hours. This is better than nothing, don’t get me wrong, but it is a lot less time than I was used to when I would have periods of going to the gym consistently. On the flip side,  a 30 minute HITT  workout can be just as effective as a subpar one hour workout. It is about intensity over length sometimes. So finding the right balance of workouts and how many days you workout is important with this app. I also began to hit a lull in the last week. Reading week was coming, I was working on other projects and I saw myself slipping back into my excuses of “but you did so much work today so its okay to skip the workout. It will happen tomorrow”. Jokes! Try three days later. This was more of a personal aspect, less of a reflection on the app but still worth noting.

Overall, I like that it has gotten me, somewhat, back into the mindset of working out more consistently, and it has broadened my mind with different types of work outs. I found that Pilates was a really great style for days where I was feeling low energy as it did not involve a lot of cardio but was great at isolating certain muscles and strengthening/ toning.  I did not even explore most of the app as there were workouts that I could have selected myself other than the ones in my schedule or I could have done the 5 minute wind down yoga/ stretch before bed etc. There are many features that go beyond what I did which is why I would 100% recommend this app to a friend. The app was a great place to start and has jump started me back into working out.

The documentary “Forks Over Knives” explores the benefits of a whole foods plant-based diet. This means that the consumption of meat, dairy and processed foods are will be eliminated in the diet or at least greatly reduced. The reasoning for this is the results of a combination of studies that are explained throughout the film. The main two researchers who were involved in the making of this film were Dr. Colin Campbell and Dr. Caldwell Esselstyn. They, along with many other doctors and scientists, have concluded that the protein in meat is not a necessary part of the human diet. It is harmful to consume these in large amounts as the cholesterols in the meat destroy endothelial cells which help with dilating and constricting the arteries, maintaining blood flow, eliminating inflammation and reducing plaque formation. Through research, it has been found that a whole food plant-based diet can not only halt by reverse the formation of plaque in some cases.

Additionally, meat has been linked to cancer, specifically liver cancer. A study in the late 1970s and 80s in China was published showing that districts that contained people who maintained a plant-based diet full of fruit, veggies and grains had fewer cases of stroke, heart disease, and cancer compared to the districts with people consuming large amounts of processed foods and animal products. In another study conducted in India and replicated/extended by Dr. Campbell, it was found that proteins in meat were linked to liver cancer. Rats who were fed 20% of the protein found in meat had precancerous numbers off the chart. When Dr. Campbell then fed them in three-week intervals alternating between a 20% and a 5% protein dosage, the cancer numbers would drop dramatically with the percentage of protein given and then rise when the percentage rose. This was undeniable evidence of the connection between the protein found in meat leading to liver cancer.

The documentary continues to introduce various people, including the narrator, who had an array of health issues and sought the expertise of physicians who chose to prescribe a plant-based diet. They held the philosophy of healing from the inside rather than taking pills to create change. In each of these cases, the evidence was undeniable. People were off their 3-7 pill regiment, reported greater energy levels, feeling better and weight loss.

It was that the promotion of meat and dairy being a necessity of the human diet as it was a great source of protein and calcium was the dairy industry controlling the conversation for the economic benefits it brought. Plants contain a healthier and just as beneficial form of protein that is often forgotten or disregarded. In the United States, for instance, 40% of Americans are obese, 50% are on drugs to combat the health issues that come along with this and 2.2 trillion dollars is spent annually of health care. 1 out of 3 people have diabetes and the level of children with these issues is rising. At the beginning of the 20th century, each person in the United States consumed 120 pounds of meat annually, 40 pounds of processed sugar and 294 pounds of dairy. In 2007 people consumed 222 pounds of meat, in 1999 people consumed 147 pounds of processed sugar and in 2006 people consumed 605 pounds of dairy. This staggering jump in meat, dairy and processed sugar consumption has caused health issues and environmental issues that are no longer undeniable.

Along with proving the harmful effects of meat the documentary explores the reasons for wanting these foods. It explains the motivational triad: pleasure (food and sex), avoiding pain and energy conservation. Fast foods, and foods along these lines, come with little effort, high satisfaction, but come at the price of being super-rich and calorically dense. The socioeconomic relationship to health issues is pointed out for these reasons.

There was much more discussed in the article, but these were the things that stood out the most. It is a very convincing film, one that I have seen before, but the second time was just as convincing. I know when I eat super greasy, rich, fatty foods for more than a few days in a row I feel physically ill. I always say, “I feel like my veins are full of salt”. Naturally, I have always craved healthier options after a few days of eating not so healthy things, but this film made me understand and think more about the repercussions of having sustained meat, dairy and processed food diet. I am guilty of overindulging in all of the areas, so in the future, I am hoping to make an effort to slowly reduce each of these areas. I have recently become lactose intolerant so that has helped reduce my dairy intake by A LOT. Now I must tackle the processed foods and meat… wish me luck!

With the fad of celery juice cleanses taking the internet by storm and the green juice and smoothies not far behind I thought I would give it a try. I decided that I would have a green smoothie for breakfast for a week and see how I feel. This was about 3 weeks ago. I have had a green smoothie about once a day but not always at breakfast. There were a few days that I did not manage to have one but on the whole I have been doing pretty well. For this week I decided that I would truly dedicate breakfast to the smoothie.

The recipe I have been making is inspired by a smoothie that my sister had over winter break at home in Oregon. We have tried to replicate it as best as we can.

Recipe (yields enough for 2 people):

1/2 banana

1 cup frozen pineapple

a small chunk of ginger (to taste)

big handful of frozen spinach

big handful of frozen kale

1/4 cup of unsweetened vanilla coconut milk

about 1/2 cup of water (enough to blend)

I decided I would try to find out if there is any true effects that this can have or if it is just the idea of it being green that makes it seem healthy. Through some research the potential benefits of consuming the green smoothies are:

• Increase daily fruit and veggie intake 
• Can cause weight loss 
• Adding water to smoothie can help increase water intake 
• Improve digestion 
• Chlorophyll
  • “prevent anemia, assist with dental problems, reduce symptoms of sinusitis and even help treat insomnia. Other than this, chlorophyll improves the immune system” 
• Prevents against free radical damage 
• Folic acid helps w/ depression 
• Helps skin 
  • “Green smoothies are high in vitamin E and vitamin C, as well as fiber and antioxidants.”

There has been some controversy over green smoothies, but it depends on who you talk too. On the whole most people say they are good. The things to note are try to keep the high sugar fruits included to a minimum, switch up what greens are included every once in a while and don’t over do it.

Overall I actually really enjoy this smoothie and have started to crave it in the morning and throughout the day as well. Greens have always been the thing that I have the hardest time trying  to consume enough of. I love green beans (like really love them), asparagus and several other non-green vegetables, but I have a hard time getting in the leafy greens. My main want is to increase this and having them in a smoothie hides a large amount of fruits and veggies that I would not consume all in one day. It makes it easier to get my daily vitamins and nutrients without feeling like all I am eating is fruits and veggies, because let’s be real, they are not the best part of most meals. I have felt that it gives me more energy in the morning than my normal breakfast, but it has not changed my world so much that I will drink a green smoothie for breakfast for the rest of my life. It is useful for consuming more greens but it is not an earth shattering experience.

https://www.huffpost.com/entry/8-ways-green-smoothies-fo_b_12892426

Beginning of the Week:

This week I have started my four week program through the Fiton app. This is an app that creates a fitness plan that is tailored to your wants and needs. The app begins by asking your name, gender, height and weight. It continues by asking what your fitness goals are by prompting you with a list that ranges from “increase activity level” to “prenatal and postnatal fitness”. It continues by asking how many times a week you will excersice, how long you want your workouts to be, what types of workouts you enjoy (there is a list to choose from) and how long you want the challenge to go for ( 4, 8 or 12 weeks). I signed up for a four week program with workouts for 30 minutes three times a week. I am going to try this for the first week and may adjust as I start the process.

My initial reaction to the app is really positive. It is an easy to maneuver app that takes the stress of finding workouts out of the picture. It feels like an attainable goal that can be switched as need be as well. All of the workouts seem to be able to be done at home with little to no equipment which is an attractive part of the app as sometimes it’s the getting to the gym that is the issue. My final initial reaction is that it is all free! There is an option for a Pro version, but it seems that the free version is all that I will need at the moment.

End of the Week:

So far the things that have stood out as draw backs are a few prompts to follow Fiton on Instagram, having to rate the workout out at the end every workout, the meal plan aspect costing money and the selected workout time not being stuck too. Rating the workout is the least of my worries as it in theory will help make the experience better, but it is a bit of a nuisance. The meal plan was something that I got really excited about. It let me select all of the different specifications of my diet, then curated a meal plan with recipes. Unfortunately, when you click on the individual meal recipes it says that it requires upgrading to pro to access them. This comes at a small fee of $1.67 / month which is a good deal, but not a place I want to be spending money at the moment. All the recipes looked really yummy, with ideas from breakfast to dessert. Finally the timing of each workout. I selected the 30-40 minute workout period and most of my workouts are between 15 and 30 minutes in the first week. This system may curate a better outcome if my fitness goal would have been different, like “build muscle” rather than “be more active”, but I could not be certain. Overall this week I did one 26 minute “Full body Sweat and Sculpt”, one 15 minute “Get Stretchy” yoga class and an 18 minute “Arms and Thighs” class. Each class had a video teaching you the entire time, told you a rough estimate of calories burned and required very few pieces of equipment.

One thing that I liked about it was it was very encouraging. From the instructors on the videos constantly vocalizing encouragement to the different quotes that pop up when you open the app. It fostered a sense of accomplishment and fulfillment as I was bettering my self. Also there is a nightly 5 minute stretch and relax class, other classes that can be taken at any time and scheduled classes each day that anyone can join that creates a community within the app. These can added in addition to the program curated for you. This could be a way to get more of a workout if that feels needed. These are all in categories of their own such as yoga, at the office, before bed and toning.

On this page it also provides an area to join the 2020 challenge, gives lists of video classes that are organized by targeting a certain area such as arms or legs, a list of classes organized based on low, medium or high intensity, and finally bios of each of the trainers.

So far I am really enjoying the app. It takes the stress of making the workouts and allows me to workout at home which is a big plus in my book.

As I dive into inquiry I am both intimidated and excited. Setting a topic of fitness is less about my passion and more about the accountability that I wish to come from this project. I want to become passionate about it, to the place where it is a natural part of my day. I always have the typical new years resolution of “getting in shape”, but last a total of three weeks and then life gets in the way, or to be more exact, any and all excuses get in the way. I am the person that will decide to work out for the summer and then once school starts the progress goes down the drain.

So, a new term comes with a new opportunity. If I make eating healthier and working out more consistantly a part of my homework, that will make me do it more…right?

Through this project I will explore different apps that can help to maintain a healthier lifestyle, I will be more conscious about what I put in my body and I will hopefully end this exploration with a healthier body and healthier mindset when it comes to working out. I want it to be something I enjoy doing and it to not feel like another thing added to my endless list of things to do. My dad has always maintained a fit life-style through sports and the gym; it’s what calms him down after a frustrating day at work. I’m envious of it. Maybe just maybe, at some point that can be me, or at least something like that.

Modern society has become a place of uber-fit Instagram influencers, people who have negative relationships with food and exercise, and the people in the middle that are trying to find a definition of what is healthy within modern society. With the added trends of keto, plant-based, paleo and juice cleanses, juxtaposed with the highly marketed fast food industry, people are left in a gray area of what is healthy? With all of these societal pressures to look a certain way, eat a certain way and work out a certain way, how does one help curate a positive relationship with exercise?